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5/3/1 attempt no.2

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    How are you training?
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    Usama's own take on SL/TM looooool
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    5/3/1

    Trying 5/3/1 again, I think its a good routine to be on while I try to get shredded for the first time ever. Hopefully the progress will be so good that I choose to stay on it forever.

    inb4 hate

    Starting training maxes:

    Squat: 160kg
    Bench: 125kg
    Deadlift: 210kg
    Overhead Press: 75kg


    Today:

    Squats

    60kg x 5
    90kg x 5

    105kg x 5
    120kg x 5
    135kg x 10

    80kg x 10
    80kg x 10
    80kg x 10
    80kg x 10
    80kg x 10

    BBB squats are brutal! Much harder than they sound. Had a mad pump and couldnt walk for 10 minutes (no exaggeration).

    Abs


    Morning weight: 79.2kg
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    (Original post by u4m1r)

    inb4 hate

    Starting training maxes:

    Squat: 160kg
    Bench: 125kg
    Deadlift: 210kg
    Overhead Press: 75kg

    Morning weight: 79.2kg
    What weight do you reckon you'll be at shredded or you just going to keep cutting until happy?

    Also, i swear i saw a vid of you deadlifting 240kg a few days ago? Why is it 210 for this?
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    (Original post by u4m1r)
    5/3/1

    Trying 5/3/1 again, I think its a good routine to be on while I try to get shredded for the first time ever. Hopefully the progress will be so good that I choose to stay on it forever.

    inb4 hate

    Starting training maxes:

    Squat: 160kg
    Bench: 125kg
    Deadlift: 210kg
    Overhead Press: 75kg


    Today:

    Squats

    60kg x 5
    90kg x 5

    105kg x 5
    120kg x 5
    135kg x 10

    80kg x 10
    80kg x 10
    80kg x 10
    80kg x 10
    80kg x 10

    BBB squats are brutal! Much harder than they sound. Had a mad pump and couldnt walk for 10 minutes (no exaggeration).

    Abs


    Morning weight: 79.2kg
    I have to do 4 sets of 9 at 112kg tomorrow or Thursday. :\



    EDIT: oh ****, didn't see the 135x10 in there. That doesn't sound fun.
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    (Original post by Motorbiker)
    What weight do you reckon you'll be at shredded or you just going to keep cutting until happy?

    Also, i swear i saw a vid of you deadlifting 240kg a few days ago? Why is it 210 for this?
    You're supposed to take 90% of your true maxes and then plug them into the formula for 5/3/1 the point is to start light so you can make progress for longer before stalling.
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    (Original post by SMed)
    I have to do 4 sets of 9 at 112kg tomorrow or Thursday. :\



    EDIT: oh ****, didn't see the 135x10 in there. That doesn't sound fun.
    I did Smolov with the same weight as you (160kg starting max), man it was tough. Second week is by far the hardest IMO. The last workout (150kg x 10 x 3) was actually pretty easy.
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    (Original post by Motorbiker)
    What weight do you reckon you'll be at shredded or you just going to keep cutting until happy?

    Also, i swear i saw a vid of you deadlifting 240kg a few days ago? Why is it 210 for this?
    I hope 75kg at 9-10%, because any lighter is homosexually light.
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    (Original post by The Blind Monk)
    You're supposed to take 90% of your true maxes and then plug them into the formula for 5/3/1 the point is to start light so you can make progress for longer before stalling.
    Ahh makes sense then.

    (Original post by u4m1r)
    I hope 75kg at 9-10%, because any lighter is homosexually light.


    So only another few kg of fat loss?
    If you wanted to get properly shredded won't that take more weight loss or are you hoping to gain muscle at the same time so you end up losing more than a few kg of fat?
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    You MESS lol.
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    So when can we expect "5/3/1 attempt no.3"?
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    (Original post by u4m1r)
    I did Smolov with the same weight as you (160kg starting max), man it was tough. Second week is by far the hardest IMO. The last workout (150kg x 10 x 3) was actually pretty easy.
    Did that take you to 180kg?
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    (Original post by SMed)
    Did that take you to 180kg?
    I did 2 max days, on the first one I got 175kg failed 180. Second max day (few days later) I got 180kg.
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    I don't know if 150x3x10 would get me 180. I guess it depends on how much harder that would be over 150x5 (my previous 5RM). After 150x5 I got 180 in wraps which is 170 raw for me. Actually thinking about, 150x3x10 would be significantly more difficult than 150x5. It will be interesting.
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    (Original post by u4m1r)
    I did 2 max days, on the first one I got 175kg failed 180. Second max day (few days later) I got 180kg.
    Was 160 your actual 1RM at the time?
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    lol this joker was claiming a 165 max pre meet, then knocked out an easy 180...

    (Original post by SMed)
    Was 160 your actual 1RM at the time?
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    (Original post by redbuthotter)
    lol this joker was claiming a 165 max pre meet, then knocked out an easy 180...
    I wasn't talking about this last meet. Are you?
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    lol yeah, just saying he outperformed his estimates on squat and DL by 15kg.

    (Original post by SMed)
    I wasn't talking about this last meet. Are you?
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    (Original post by SMed)
    Was 160 your actual 1RM at the time?
    Yeah, probably 165 on a good day.
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    Hmmm I may think about using 155 as 1RM. TBH, that 160 was an utter surprise that day, really wasn't expecting it. Plus it truly was a max effort, it was sooo slow. Well, I'll see how it goes.

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Updated: August 10, 2012
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