[quote]phlegms wrote:
First day of 5/3/1, here it goes!
Warm Up:
BB cmplex (x2)
A. Military Press:
65%-30kg x 5 reps
75%-35kg x 5 reps
85%-38kg x 7 reps
B. Dips (Body Weight):
5 sets of 10reps
C. DB Rows:
5 sets of 10reps (at 25kg)
D. Tricep Cable Pushdowns:
5 sets of 10 reps (at 20kg, last set at 22.5kg)
Cool Down:
15 minute incline walk
So overall, good workout. Very much like the simplicity of it. The first week is very much testing the waters so I my weights will most likely be fluctuating a bit until I settle down. Also, funnily enough I pinched a nerve or muscle in my neck/shoulder leaving the gym so right now I’m fairly uncomfortable. Hopefully this won’t fuck up my first week too much…[/quote]
Sorry to hear youve gotten a little injury going there man, I hope it wont make too much of a difference for your first week of being awesome!
[quote]Oregand wrote:
Sorry to hear youve gotten a little injury going there man, I hope it wont make too much of a difference for your first week of being awesome![/quote]
After a night of letting it rest, shit still hurts like a mother. But hey, who needs to be able to turn their head left or right…
5/3/1 Deadlift Day:
A. Deadlift:
Warm up Sets:
-1x5 at 60kg
-1x5 at 65kg
-1x3 at 75kg
Work Sets:
-1x5 at 85kg
-1x5 at 95kg
-1x5 at 110kg
B. Stiff Legged Deadlifts:
5 sets x 10 reps at 60kg
C. Db Lunges:
5 sets x10 reps at 20kgx2
D. Lying Bench Leg Raises/Super-Setted with Crunches:
5 sets x 10/10 reps
Cardio:
Was running a little over on time so didn’t bother, had a nice walk home though.
Notes:
Neck was still a bit tender so didn’t push it too much.
Stiff Legged Deads piss me off, my form never seems right doing them. Need more practice…
Sunday:
Rest! Having some great DOMS today in my hamstrings and abs. Those flat bench leg raises are an absolute killer. Prefer them to hanging leg raises as it feels like I can isolate my abs more and generally have more control over the intensity of the exercise as I don’t sway as much doing them.
Monday 21st January: 5/3/1 bench day:
Warm Up:
2 sets of 30 push ups
20 burpess
A. Bench:
Warm Up Sets:
-1x5 at 30kg
-1x5 at 40kg
-1x3 at 50kg
Working Sets:
-1x5 at 60kg
-1x5 at 62kg
-1x4 at 65kg
B. Incline DB Press:
5 sets of 10 reps at 17.5kg x2
C. Pull Ups (Body Weight):
S1. 10 reps
S2. 10 reps
S3. 12 reps
S4. 9 reps
S5. 8 reps
D. Bicep Ez curls:
5 sets of 10 reps at 20kg
Cardio:
None after the workout, but I’d done a tonne of fucking walking around town during the day and generally cycling around…
Notes:
Workout felt good. Numbers will be off as I have never barbell benched before so it took me a while to figure out my numbers. they will be on point next week though. Also working without a spotter so I wont be able to go too heavy, which is fine as 5/3/1 doesn’t call for it. Over all felt good though. Doing pull ups and then Ez Curls gave me a crazy pump, hence why I dropped my normal working weight a little. This is fine though as I’m doing more sets/reps over all. Good workout today!
Having some absolutely cracking DOMS today from yesterdays workout, biceps and chest are really feeling it. I Think the assistance work I have in this routine really just straight up does the job. Feeling it much more than I did with the WS4SB workouts.
Edit; Also as I’m alot of you will be doing in the near future, I’m supplementing my 5/3/1 cycles with the PLP challenge. I figure it’s such a small addition I may as well try it out and see what I gain from it!
23rd March 2011:
Warm Up:
Goblet squats - 3 sets of 10 at 20kg
Dynamic Stretching
A. Hack Squats:
Warm Up Sets:
1x5 at 50kg
1x5 at 55kg
1x3 at 67kg
Work Sets:
1x5 at 80kg
1x5 at 90kg
1x7 at 95kg
B. BB Good Mornings:
5 sets of 10 reps at 40kg
C. Goblet Squats:
5 sets of 10 reps at 30kg
D. Lying Bench Raises-SS-Knee in crunches:
5 sets of 10/10
Notes:
Workout felt alright I guess, just a bit bummed I wont have access to a squat rack for another couple of months. Might switch the hack squats out for Zercher squats next week depending on how I feel in the morning.
26th March: Military Press:
Warm Up:
-BB Complex x1 at 20kg
A. Military Press:
Warm Up Sets:
-1x5 at 20kg
-1x5 at 25kg
-1x3 at 28kg
Work Sets:
-3 reps at 35kg
-3 reps at 40kg
-7 reps at 45kg
B. Dips:
3 sets of 10 reps at bodyweight
2 sets of 10 reps + 5kg
C. DB Rows:
4 sets of 10 reps at 27.5kg
1 set of 10 reps at 25kg
D. Tricep Pull Downs:
5 sets of 10 reps at 22.5kg
Cardio:
NAW FUCK DAT SHIT. Did some cycling and walking around during college etc. but other than that I did none. Fml…
Notes:
Fucked up the weights on the Military press, was kind of just pulling the numbers out of my arse… Need to get stricter about following the right reps and weight ratios.
Deadlift 5/3/1 day; 27/03/2011
Warm Up:
-BB complex performed twice
A. Deadlift:
Warm Up:
-1x5 at 50kg
-1x5 at 60kg
-1x5 at 70kg
Work:
-1x3 at 90kg
-1x3 at 102.5kg
-1x5 at 115kg
B. DB Lunges:
3 sets at 22.5kg(x2) at 10 reps(x2)
2 sets at 20kg(x2) at 10 reps(x2)
C. BB Good Mornings:
3 sets at 40kg at 10 reps
2 sets at 42.5kg at 10 reps
D. Hanging Leg Raises:
5 sets at 10 reps
Cardio:
Went for a walk earlier on as it was sunny out, didn’t do any after lifting…
Notes:
Workout was awesome. Didn’t feel particularly strong, but I had to go to the gym late night an hour before it closed and had it literally all to myself. I was the only one in there. It was awesome! Also, BB good morning are my new favourite exercise! Much prefer them to Romanian or stiff leg deadlifts, the form seems much easier to get for me.
5/3/1 4 Win brah.
Cant wait too see what you look like after 6 motnhs of this shit. Id say your gonna be a monster compared to when you started.
29th March-Benchpress 5/3/1-Cycle 1:
A. Benchpress:
Warmup:
5 reps at 20kg
5 reps at 35kg
3 reps at 45kg
Work:
3 reps at 50kg
3 reps at 57kg
5 reps at 65kg
B. Pull ups:
Set 1- 12 reps
Set 2- 10 reps
Set 3- 10 reps
Set 4- 8 reps
Set 5- 8 reps
C. DB Incline Benchpress:
5 set at 10 reps at 18kg (x2)
D. Ez Curls:
3 sets of 10 reps at 22.5kg
2 sets of 10 reps at 20kg
Also added in 3 sets of push ups and 3 sets of hanging leg raises at the end of the workout for kicks.
Notes:
Good workout over all. Bench press felt grand, actually managed 6 reps on the last set but it was assisted by my spotter fairly heavily so I’m not really counting it…
5/3/1 “Squat” day: Cycle 1:
A. Zercher Squat:
2 sets of 8 reps at 50kg
3 sets of 5 reps at 60kg
B. BB Good Mornings:
5 sets of 10 reps at 45kg
C. Goblet Squats:
3 sets of 10 reps at 30kg
2 sets of 10 reps at 32.5kg
D. Abs:
3 sets at 10 reps of hanging leg raises
3 sets of planks at 48 secs, 40 secs and 37 secs
3 sets of crunches at 12 reps
3 sets of swiss ball jackknifes at 10 reps
Notes:
Good workout I guess. Didn’t follow the 5/3/1 protocol for the zercher squats as I was testing them out. I really like this exercise, seems like a good alternative to back squats if you don’t have a power rack. They are basically like a goblet squat on crack, pretty tough!
5/3/1 Mil Press Day; Cycle 1; 2nd April 2010:
Warmup:
BB complex x1
A. Mil Press:
Warm Up Sets:
1 x 5 at 20kg
1 x 5 at 25kg
1 x 3 at 30kg
Work Sets:
1x5 at 40kg
1x3 at 45kg
1x4 at 50kg
B. DB Rows:
5 sets of 10 reps at 30kg
C. Dips:
5 sets of 10 reps with 5kg added
D. Tricep Rope Pull Downs:
2 sets of 10 reps at 22.5kg
3 sets of 10 reps at 25kg
E. Dragon Flag Negatives:
3 sets of 15 reps with 3 second negative
Notes:
Good workout. Nothing much else to say.
5/3/1 Deadlift Day: Cycle 1: Week 3:
A. Deadlift:
Warm Up:
1x5 at 50kg
1x5 at 65kg
1x3 at 75kg
Work:
1x5 at 95kg
1x3 at 108kg
1x8 at 120kg
B. BB Good Mornings:
5 sets of 10 reps (nice and slow on the negatives) at 45kg
C. BB Lunges:
5 sets of 10 at 50kg (10 reps per leg)
D. Hanging Leg Raises:
5 sets of 8 reps
E. Dragon Flag negatives (5 second negative):
Did a bunch of these not sure on the volume
Notes:
Great fucking session today. Everything seemed to work out nicely. Killed my previous PR on the deadlift. 3 weeks ago I got 120kg x 3 reps, and this week I killed it with 120kg x 8 reps. I still even felt like I could have grinded another 1 or 2 out. Form wasn’t exactly perfect, but hey, a PR is a PR! Also switched up the DB lunges for BB lunges. Much prefer this, allows me to up the weight and go for longer without my hands giving out before my legs. Fuck yeah today was a good day!
Picked up some creatine today online, looking forward to trying it out and seeing what kind of results I get with it. Should be interesting.
Still trucking along with the PLP challenge, I’m on day 13 now so that means 23 reps of Pull ups, 23 push ups, and 23 (x2) bulgarian split squats per sessions. Its quite fun so far! I don’t expect any major results from it to be honest, but at the very least it is getting my pull up and push up numbers increased which is a good thing. I started having to break the pull ups into two sets once I hit 18 reps. Heres hoping I can get my max up to 25 reps before too long.
Heres the log from last nights training session:
5/3/1 Bench day: Cycle 1: Week 3:
A. Bench Press:
Warm Up:
5 x 20kg
5 x 35kg
3 x 45kg
Work:
5 x 53kg
3 x 60kg
4 x 67kg
B. Incline DB Bench Press:
5 sets of 10 reps at 20kgx2
C. Pull ups (wide grip):
Set 1 - 12 reps
Set 2 - 12 reps
Set 3 - 10 reps
Set 4 - 10 reps
Set 5 - 9 reps
D. Ez Curls:
4 sets at 22.5kg at 10 reps
E. 21’s:
2 sets at 8kg (21 reps…)
Notes:
Good session. Decided to mix things up a bit with the bicep stuff. Did 4 sets of ez curls then decided to throw in a couple of sets of 21’s straight after. Only used 8kg DBs for these and even that gave me a monstrous burn. By the last 2 or 3 reps I was hardly able to lift the weight up. Great burn!
Great working sets for the bench man. Seriously good stuff.
[quote]Oregand wrote:
Great working sets for the bench man. Seriously good stuff.[/quote]
Thanks man. It’s still fairly weak, but I haven’t been barbell benching long so its not too bad I suppose. I also have to be fairly conservative when I’m benching as I can’t always get a spotter. I was on my own in the gym last night and I didn’t think the middle aged woman on the elliptical looked very willing to spot me hah!
My diet is going to be so tragically bad over the course of this weekend…
Have a bunch of commitments that all happen to be falling on the same weekend where I know I will be forced into drinking booze and eating shitty food. Can’t wait to get this weekend over with so I can get shit back on track…