5/3/1 attempt no.2
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Re: 5/3/1 attempt no.2Squat
60kg x 5
100kg x 5
120kg x 5
140kg x 12 - beltless PR - http://www.youtube.com/watch?v=4dGek...1&feature=plcp
85kg x 10
85kg x 10
85kg x 10
85kg x 10
85kg x 10
Windshield wipers 2x5 (surprised I could actually do these) -
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Re: 5/3/1 attempt no.2Overhead press
40kg x 5
50kg x 5
57.5kg x 5
65kg x 9 - beltless PR
Seated DB press
24kg x 10
24kg x 10
24kg x 10
24kg x 10
24kg x 10
Skullcrushers
EZ bar + 15kg each side
x10
x10
x10
Biceps/rear delts/side raises -
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Re: 5/3/1 attempt no.2Trainign hasnt been consistent lately but now that exams are over it should be back to normal.
Deadlift
60kg x 5
110kg x 5
140kg x 5
160kg x 5
182.5kg x 11
115kg x 10
115kg x 10
115kg x 10
115kg x 10
115kg x 10
Pullups
lots
Shrugs
lots with 180kg, 140kg and 100kg -
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Re: 5/3/1 attempt no.2Bench
70kg x 5
90kg x 5
100kg x 5
107.5kg x 7 - OK but pretty disappointing looking in the long term, I remember doing this when I was 18 years old.
DB flies 20kgx10x3
Incline bench press
65kg x 10
65kg x 10
65kg x 10
65kg x 10
65kg x 10
Chest press dropset
CurlsLast edited by u4m1r; 15-05-2012 at 01:08. -
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Re: 5/3/1 attempt no.2cba(Original post by Michael XYZ)
How come you do rather little assistance? I mean 5x10 on squats sucks after a max but like other variety. -
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Re: 5/3/1 attempt no.2I only cut assistance short on leg day/squat day because 5x10 is enough and I think I'd be wasting time doing leg presses and leg extensions.(Original post by Michael XYZ)
How can you be lazy when you have no commitments in life now you've done your exams?
After these exams I'll go to PC and ****ing live there. -
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Re: 5/3/1 attempt no.2Overhead press
bar x 10
55kg x 3
62.5kg x 3
70kg x 7 - PR finally, and even better since only on 3 hours sleep
Db shoulder press
26kg x 10
26kg x 10
26kg x 10
26kg x 10
26kg x 10
Skullcrushers, side raises, rope pushdowns -
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Re: 5/3/1 attempt no.22.5 years properly(Original post by el.cheese)
how long you been training?
Deadlift
70kg x 3
110kg x 3
150kg x 3
170kg x 3
192.5kg x 8
115kg x 10
115kg x 10
115kg x 10
115kg x 10
115kg x 10
Pullups
15
10
6
9
8
2
50 total
Smith shrugs
some weight x some reps
