Wednesday I played 5-a-side and had hockey. Today I did my first 5-3-1 press. Doing this boring-but-big style.

Press
40kg*5
45kg*5
52.5kg(5+)*7

Assistance:
40kg*10
35kg*10
32.5kg*10,10
30kg*10

Pull-ups/Dips
5/10*5

Shoulders absolutely nailed by the end of the assistance. Definitely took it too heavy at first!
Theoretical max from today's max set of ~65kg. Using 60kg as a training max from a max of roughly 65-6kg, so seems about right!

(edited 9 years ago)

Reply 786

Slumpy

OP

16

Hockey match yesterday. Won, scored, but suffered badly in the heat. At least, that's my excuse for being unfit.
Today was supposed to be squats, with tomorrow bench, but I'm busy tomorrow, so did both today.

Gym:
Squat
70kg*5
87.5kg*5
100kg*8
Assist - 50kg*10,10,10,10,10

Bench
52.5kg*5
60kg*5
70kg*10
Assist - 40kg*10,10,10,10,10

Lunges - 10 per side, 5 sets, 20kg down to 10kg.
DB rows - 36kg*20,15,10 per side.

Started with max of 80kg for bench, 115kg for squats. Got predicted maxes of 93kg bench (so >10% higher), and 127kg (~10% higher) for squat, so looks like I set them about right.
Did all the stuff using a rack in one go to save time. In and out the gym in an hour, so pretty reasonable! The assistance seems like it can be pretty tough though. Deadlift on Wednesday.

Reply 787

Angry cucumber

20

Nice half marathon time mate

Reply 788

Slumpy

OP

16

Cheers.

Too much boozing last two nights. Today, gym, cycle to hockey, hockey, cycle home, cycle to gfs. Ouch.
Gym:
Deadlift
105kg*5
117.5kg*5 (Supposed to be 120 but I can't load a bar)
140kg*8 (Supposed to be 137.5kg but a supreme lack of plates)

Assist:
Deadlift - 70kg*5, 65kg*5, 60kg*5, 55kg*5, 50kg*5
Plenty foam rolling. Would've done shrugs too, but was running late.

Puts me at an estimated max of 177kg apparently. Seems about right.
Also ordered some fat grips of amazon last night. Woop woop!

Reply 789

Slumpy

OP

16

Gym today:

Press
42.5kg*3
50kg*3
55kg(3+)*3
Assist - 40*10, 35*10,10, 32.5*10, 30*10
Pullups/Dips - 5/10*5
Some shoulder prehab stuff.

Bars were in use, so used an odd shorter one, plus cleaned the bar up. Think it weighed 10kg. May've been more, but that's what I assumed for the above. Missed a rep maybe of pullups in the assistance.

Felt really good for the 42.5 and 50kg sets, but strength seemed to totally vanish on the 55kg set. Oh well, we persevere!

Reply 790

Motorbiker

21

May have been a 6ft 15kg women's bar?

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Reply 791

Slumpy

OP

16

Original post by Motorbiker

May have been a 6ft 15kg women's bar?

Posted from TSR Mobile

Could've been, or I may've just been being weak!

Reply 792

Slumpy

OP

16

Hockey match yesterday. Ran around a bit.

Played squash today. Got demolished, but good run around.
Gym:

Squat
20kg*5
82.5kg*3
92.5kg*3
105kg*8
Assist - 70*10,10, 60*10,10,10
Lunges - 20,17.5,15,12.5,10kg*10 each side.

Felt pretty good today. Apparently gives me a rough max of 133kg. Could be true, who knows? Assistance was pretty tough, but it was fairly high weight, so I'm ok with that.
Bench tomorrow.

Reply 793

Motorbiker

21

Original post by Slumpy

Hockey match yesterday. Ran around a bit.

Played squash today. Got demolished, but good run around.
Gym:

Squat
20kg*5
82.5kg*3
92.5kg*3
105kg*8
Assist - 70*10,10, 60*10,10,10
Lunges - 20,17.5,15,12.5,10kg*10 each side.

Felt pretty good today. Apparently gives me a rough max of 133kg. Could be true, who knows? Assistance was pretty tough, but it was fairly high weight, so I'm ok with that.
Bench tomorrow.

I'd say 125 tbh.

Posted from TSR Mobile

Reply 794

Slumpy

OP

16

Original post by Motorbiker

I'd say 125 tbh.

Posted from TSR Mobile

Only going off Wendler's formula there, just for a progress measure. Given I'm generally pretty poor at maxing, you may well be right.

Reply 795

Slumpy

OP

16

5-a-side at lunch. Ooh me legs.

Gym was rammed. Did a little bit of stepper machine and some abs with some friends (plus some rolling), then it cleared out enough to find a bench.
Bench
30kg*5
60kg*3
65kg*3
72.5kg*10
Assist - 60*10, 50*10, 40*10, 30*10,10
DB rows - 36kg*10,10,10,10,10 each side

Apparently roughly a bench max of 97kg. Closer to a max effort today. Left shoulder felt a little dodgy.

Reply 796

Slumpy

OP

16

Deadlift
70kg*5
112.5kg*3
130kg*3
145kg(3+)*8
Assist - 70*10,10,10,10,10
Shrugs

Felt pretty good. All sets DOH, except for the heavy work set. Forearms were knackered by the end!