Streinger,I have considered doing 5x5 as my assistance as its usually my fav rep range but at the minute I want to keep the volume to see what it does for me size wise. I will do the boring but big for 2 to 3 waves and will maybe consider. Trying 5x5. Assistance after that, thanks for the suggestion
I haven’t been updating this as regularly as I would like,Mil Press Wave 1, Week 350kgs/110lbs x 555/122 x 365/144 x 4Assistance work - mil press 55kgs/122lbs x 10, 8, 8, 7, 6I cant remember what else I did as it was about a week ago,Bench press Wave 1, week 367.5kgs/149lbs x 577.5kgs/171lbs x 385/188 x 5Assistance work bench 67.5kgs/149lbs 3x10, 60kgs/133lbs 2x10Enjoyed this session, chest and tri’s on fire by the end of this,
Mil Press Wave 1, Week 3
50kgs/110lbs x 5
55/122 x 3
65/144 x 4
Assistance work - mil press 55kgs/122lbs x 10, 8, 8, 7, 6
I cant remember what else I did as it was about a week ago,
Bench press Wave 1, week 3
67.5kgs/149lbs x 5
77.5kgs/171lbs x 3
85/188 x 5
Assistance work bench 67.5kgs/149lbs 3x10, 60kgs/133lbs 2x10
Enjoyed this session, chest and tri’s on fire by the end of this,
[quote]green-and-red wrote:
Streinger,I have considered doing 5x5 as my assistance as its usually my fav rep range but at the minute I want to keep the volume to see what it does for me size wise. I will do the boring but big for 2 to 3 waves and will maybe consider. Trying 5x5. Assistance after that, thanks for the suggestion
[/quote]
Right. I see your rep range for assistance workout is around 10. I tried it before, but the higher volume didn’t work well for me. Nowadays, I do 8-10 reps for my assistance workout only each 4th training, as every 4th training session is deloading per 5/3/1 routine.
The rest of the times is 5x5, moderate to heavy weights.
Hi joe,
Thanks for stopping by and for the welcome
Welcome aboard. Enjoy the ride.
Squats
Week 3 wave 1
Mainlift
100kgs/220lbs x 5
110kgs/243lbs x 3
117.5kgs/260lbs x 6
assistence
100kgs/220lbs x 5,
90kgs/220lbs x 10, 8, 7, 8;
Lower back is really fu(king aching after this but i think it is more from the deadlifting a few days ago
Last day of the first cycle, i have only been working out 3 days a week for the last few weeks so i will move onto wave 2 without the deload
[quote]DJHT wrote:
Welcome aboard. Enjoy the ride. [/quote]
Thanks for the welcome
week 1 wave 2
Mil press
50kgs/110lbs x 5
55kgs/122lbs x 5
60kgs/132lbs x 6
later raises 25lbs 3x10
dips bw 5x5
this felt easy enough though i spent too much time chatting, more focus needed, lack of ipod isn’t helping
week 1 wave 2
Bench
60kgs/133lbs x 5
70kgs/155lbs x 5
80kgs/177lbs x 6
assistence 60kgs x 10, 10, 10, 8, 8
DB flys 3x10 cant remember the weight, my chest was on fire after this, i’ve lots of things on my mind at the minute which isn’t great but the gym is a really good distraction
27/09
Day 4 Wave 2
Bench
65kgs x 3
75kgs x 3
85kgs x 5
60kgs x 10,10,10,8,7
BW Dips 3x5
Ive been a bit lazy recently both with going to the gym and keeping this log updated. I only managed 4 gym sessions in the last 2 week ( although I suppose this could have been worse), diet has also been shocking.
I have 2 weeks until I have a week long holiday, if I go 4 times a week for the next 2 weeks I will have completed wave 2 of the 5/3/1 routine.
I do feel motivated today which is a good sign for the rest off the week.
5/3/1 Squat day
Warm up
50kgs/110lbs x 5
80kgs/177lbs x 5
Working set
100kgs/220lbs x 3
110kgs243lbs x 3
117.5kgs260 x 8 (PB)
Assistence
100kgs/220lbs x 10,10,8,8,7.
My quads are well and truly fried after this but a good quality session, felt strong all the way through. Well please with the 8 reps at 117.5 and the reps I got with the 100kgs for assistence. I really love squat day.
Wave 2, week 2
Mil press
20kgs/44lbs x10
40kgs/88lbs x5
50kgs/110lbs x3
55kgs/122lbs x3
60kgs/132lbs x6
Assistence
Standing DB press, 40lbs 3x5, supersetted with fornt raises 3x10
Upright row 50lbs 3x12
Face pulls 3x12
Some soreness in my left shoulder, which has been hanging around for the past week or so, I didnâ??t really effect me except for the upright rowing.
One other thing to note, my quads, glutes and hamstrings are still lite up from this weeks squatting, tomorrow deadlifting will not be easy.
wave 2 week 2
Deadlift
50kg/110lbs x 5
90kgs/ x 3
110kgs/198lbs x 3
125kgs/275lbs x 6
wide grip pull down 3 x 10
reverse flys 3 x 10 supersetted with curls
reverse curls 1 x 20
I managed to get 4 sessions in this week for the first time in about 5 or 6 weeks, so im pleased with that.
Achey lower back today but i am planning on doing absolutly nothing this weekend at all, so i will be refreshed for next week
Wave 2
Bench Day
20kgs/44lbs x 10
60kgs/133lbs x 5
70kgs/155lbs x 5
80kgs/177lbs x 3
90kgs199lbs x 3
100kgs/220lbs x 1 PB woo hoo
60kgs/133lbs x 10,10,10,10,8
I was having a sh1t day in work but the gym manages to save me. I am delighted with benching 100kgs for the 1st time, it was the 3rd attempt over the last few months. I think it is a bit of a milestone in most lifters careers, its also more or less a bodyweight bench.
Wave 2
Squats
60kgs/133lbs x 5
90kgs/199lbs x 5
110kgs/243lbs x 3
120kgs/265lbs x 3
130kgs/287lbs x 2 New PB
135kgs/298lbs x 2 New PB
140kgs/309lbs x 2 New PB
As you can see today was more than a good day. My previous PB was 127.5kgs for 2, so this way exceeds this. As you can see I am doing 5/3/1 and I have a 1RM calculator which estimates how much I should be albe to lift, so I was fairly confident I could get close to 140kgs and did so.
I didn’t stick strictly to the 5/3/1 format today (I could have more reps at 120kgs which should have been my top weight).
Incidently someone at the gym told my that the oly bar I was using was 2.5 kgs heavier that a normal one, so I could put 2.5kgs on to all my lifts today but I not sure so I will leave it.
On the top lift my form suffered a wee bit on the 2nd rep but im still taking it. I have a week holiday in the USA beginning now, so itâ??s a nice way to go off inot it with 2 PBs in a week
[quote]green-and-red wrote:
Incidently someone at the gym told my that the oly bar I was using was 2.5 kgs heavier that a normal one, so I could put 2.5kgs on to all my lifts today
[/quote]
That’s nice. Normally it’s the other way around, you ace a lift, are feeling really pleased with yourself and then you realise you left off a couple of 2.5 kilo plates!!