Day 2 of “consecutive week” = please just let me crawl into the corner and die. Hahaha.
Video for 26-03-13
[video]2589[/video]
26-03-13
5/3/1 Full Body (5/3/1 for Powerlifting sets and reps; Sheiko-style extra lifts)
Cycle 1-Week 2-Day 2
Box Squat
2 sets x 3 reps x 80kg
2 sets x 3 reps x 97.5kg
5 sets x 2 reps x 105kg
Press 5/5/5 (set reps week)
1 set x 5 reps x 45kg
1 set x 5 reps x 52.5kg
1 set x 5 reps x 60kg
Deadlift 5/5/5 (set reps week)
1 set x 5 reps x 137.5kg
1 set x 5 reps x 157.5kg
1 set x 5 reps x 180kg
Chins (alternating grips)
50 total
Notes
-This second day in a row was pretty hard work, but I did what needed to be done.
video for 27-03-13
[video]2590[/video]
28-03-13
5/3/1 Full Body (5/3/1 for Powerlifting sets and reps; Sheiko-style extra lifts)
Cycle 1-Week 2-Day 3
Benchpress 5/5/5 (set reps only week)
1 set x 5 reps x 67.5kg
1 set x 5 reps x 77.5kg
1 set x 5 reps x 87.5kg
Squat
2 sets x 5 reps x 105kg
2 sets x 4 reps x 122.5kg
5 sets x 2 reps x 140kg
Chins (alternating grips)
50 total
Notes
-Final day of “consecutive week” man it was horrible haha. Just did the main lifts and some chins and gapped.
-Now for my Easter break and fuckloads of chocolate. Enjoy!
Conclusion: Heavy fullbody workouts are not suitable for 3 days in a row. Experiment over.
on the other hand, the program suites your slayer-tastic thread title. 
Yes, Slayer does rule!
Video for 28-03-13:
Just looking back at my goals for the year, as we are at the 1/4 mark:
Goals for 2013:
Maintain bodyweight around 93-99kg and relative leanness.
-Have stayed pretty lean thus far, bodyweight around 96kg right now.
Find a meet to compete in.
-Still lookin…
Run more.
-Haha, ok I need to sort this one out. Cardio and I are sworn enemies. But I have been swinging kettlebells?
Squat 200kg -I haven’t a clue what my squat is up to; I find it very Hard to gauge via reps.
Bench 125kg -This is looking good. My bench is feeling solid as fuck.
Deadlift 272.5kg -I think I am static with my deadlift so far.
Press 85kg -My press feels weak lately.
02-04-13
5/3/1 Full Body (5/3/1 for Powerlifting sets and reps; Sheiko-style extra lifts)
Cycle 1-Week 3-Day 1
Squat 5/3/x
1 set x 5 reps x 117.5kg
1 set x 3 reps x 135kg
1 set x 4 reps x 150kg (possibly a rep PR, not sure)
Benchpress
1 set x 5 reps x 57.5kg
1 set x 4 reps x 70kg
2 sets x 3 reps x 80kg
7 sets x 3 reps x 92.5kg
1 set x 3 reps x 100kg (bonus set)
Dumbbell Row
1 set x 10 reps x 27.5kg
1 set x 10 reps x 32.5kg
1 set x 10 reps x 37.5kg
Flat Dumbbell Flies
5 sets x 10 reps x 10kg
Hanging Leg Raise
20 total
Chins (alternating grips)
50 total
Notes
-First day back from my holiday and I started this week 1 day late as I injured my knee while outdoor rock climbing. It’s still pretty fucked up but I managed to squat through it. Just a deep bone bruise and muscle strain.
-I’m really happy with my benching lately. My form feels solid and each rep feels strong. I chose to do a triple at 90% to see how it felt - it felt easy.
-In other news, I trained abs today!
EDIT:
While I’m in the process of trying to develop my pitiful bench, do any lurking “decent” benchers have an opinion on heels up or down? I bench with my heels raised, though I lock in pretty solid and keep my ass planted. Would I be better switching to heels down or nah?
.
I am not a strong bencher as you know panzer, but I like to weigh in on the heel issue before the stronger guys chips in.
My experience is that both styles( heels raised/heels on the floor ) have theire pros and conss.
Raised heels enables me to get a better set up and I am able to get a bigger arch, but at the same time I feel less stable than with my heels on the floor. I have my heels planted on the floor in 9 out of 10 sets and are always keeping my heels on the ground on my top sets. So for me I feel stronger and more stable with my heels planted firmly on the ground, but my arch is alot less pronounced as with my heels raised. Thats my experience atleast and you may find it to be different.
Looks like you are doing great btw.
What do you mean by heels raised vs down?
[quote]DSSG wrote:
What do you mean by heels raised vs down? [/quote]
Not shure if directed at me or Panzer, but I will answer regardless.
Heels raised = heels not on the ground during a bench set.
Heels on the ground = You guessed it, heels on the ground during a bench set.
[quote]florelius wrote:
I am not a strong bencher as you know panzer, but I like to weigh in on the heel issue before the stronger guys chips in.
My experience is that both styles( heels raised/heels on the floor ) have theire pros and conss.
Raised heels enables me to get a better set up and I am able to get a bigger arch, but at the same time I feel less stable than with my heels on the floor. I have my heels planted on the floor in 9 out of 10 sets and are always keeping my heels on the ground on my top sets. So for me I feel stronger and more stable with my heels planted firmly on the ground, but my arch is alot less pronounced as with my heels raised. Thats my experience atleast and you may find it to be different.
Looks like you are doing great btw.
[/quote]
Hey buddy, thanks for sharing. Yeah the increased stability with heels planted makes sense. I have only recently started using a “proper” arch and the guide I took my form from just spoke of driving heels “toward” the ground, and didn’t actually mention whether or not to plant them. It may be a case of individual trial and error but still keen to hear peoples’ opinions :).
[quote]DSSG wrote:
What do you mean by heels raised vs down? [/quote]
Exactly that! Heels raised = heels of shoes not contacting the ground at all during the set. Heels down = planted throughout.
Heels raised for myself. I can set up with a bigger arch, and get a better leg drive than heels down. My hips also get beat up a lot with my preferred squat style, and it lets me get into position easier when they are beat up. However the best gym lift I have ever gotten so far was a smooth 205X1 with a competition pause and a narrow grip at 148 pounds/ 5"8’/ 15 years old. Yeah, I know those stats are pretty shitty, and won’t be decent until I get it up to the low-mid 300’s.
^I’d be fairly happy if I could bench 1.5 x my bodyweight! Yeah I know what you mean about squatting beating up the hips and making the arch tough.
Video for 02-04-13:
[video]2593[/video]
I could probably get the 1.5Xbw bench touch and go, but not something that would be counted in a meet. I’m closing in on it though :).
Oh by the way, you might wanna look at your squatting if you haven’t already. I don’t know if it is lighting/clothes/angle, but you looked like you were cutting your squats a tiny bit high after the first rep. For the bench, it looks shaky especially your legs. Have you checked out this before? http://train.elitefts.com/instructional/so-you-think-you-can-bench-parts1-7/ Somewhere in there I think it says something useful that would help with your shakiness that I can’t remember right now as I just recently woke up.
[quote]DSSG wrote:
I could probably get the 1.5Xbw bench touch and go, but not something that would be counted in a meet. I’m closing in on it though :).
Oh by the way, you might wanna look at your squatting if you haven’t already. I don’t know if it is lighting/clothes/angle, but you looked like you were cutting your squats a tiny bit high after the first rep. For the bench, it looks shaky especially your legs. Have you checked out this before? http://train.elitefts.com/instructional/so-you-think-you-can-bench-parts1-7/ Somewhere in there I think it says something useful that would help with your shakiness that I can’t remember right now as I just recently woke up. [/quote]
Oh trust me I noticed the squat height in that set haha… was actually going to have an angry rant about it this morning! I’ve got a glitch where sometimes I don’t set up quite right, and I lose the “feeling” of when to come out of the hole. In my opinion all the squats in that set are an inch high. Some days I feel in the zone for squatting and get good depth, others I do not.
—Probably something to do with my injured knee actually.
I’ve watched all the SYTYCB series, great videos. I’ll have a re-watch regarding shakiness though. May just be to do with my new bench - I was previously benching on a rock-solid DIY bench, and this week I purchased a commercial padded one. It’s changed the whole setup a bit so my tightness has probably suffered.
Also that video is shit. Got a new camera and trying to make sense of the settings!