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5/3/1 attempt no.2

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****ing lies about 2.5 years.
Reply 781
Avatar for u4m1r
u4m1r
OP
13
Original post by Michael XYZ
****ing lies about 2.5 years.


October 2009 - May 2012 = 2 years and 7 months
What were your starting numbers though?
Mother****er you said you trained since you were 16?
Reply 784
Avatar for u4m1r
u4m1r
OP
13
Original post by Michael XYZ
What were your starting numbers though?


nothing on squat/dl and like 80kg half bench.
Reply 785
Avatar for u4m1r
u4m1r
OP
13
Original post by redbuthotter
Mother****er you said you trained since you were 16?


Wouldn't count that as training. All I used to do was bench and biceps every now and then. But it feels bad when people from school see me and they say "yeah but you've been training since 16"
For how long were you "messing" about for though? Even silly machine work can get you to decent numbers if you're at it long enough.
Reply 787
Avatar for u4m1r
u4m1r
OP
13
About a year
Reply 788
Avatar for u4m1r
u4m1r
OP
13
Bench

60kg x 5

90kg x 3
102.5kg x 3
115kg x 5 - OK, not too good

Incline DB bench

30kg x 10
30kg x 10
30kg x 10
30kg x 10
30kg x 10

Chest flyes, hammer curls 26kg 3x10, ez bar curls 15kg each side 3x10, preacher curls etc.
You looking to build some muscle?
Reply 790
Avatar for SMed
SMed
11
Don't over do it. Michael.
That's good man. That's REAL good.
Reply 792
Avatar for SMed
SMed
11
I did it.
Reply 793
Avatar for u4m1r
u4m1r
OP
13
Original post by Michael XYZ
You looking to build some muscle?


Yeah. Going bodypower motivated me to train for size/aesthetics. So 5/3/1 is pretty much the perfect program for me.

And for the record, this is the longest I've stuck to it ever. (1.5 months lol)
**** out the way bitch!
Reply 795
Avatar for u4m1r
u4m1r
OP
13
Squat

50kg x 5
90kg x 5

120kg x 5
140kg x 3
157.5kg x 4 - Beltless PR

90kg x 10
90kg x 10
90kg x 10
90kg x 10
90kg x 10

Abs
Original post by u4m1r
Squat

50kg x 5
90kg x 5

120kg x 5
140kg x 3
157.5kg x 4 - Beltless PR

90kg x 10
90kg x 10
90kg x 10
90kg x 10
90kg x 10

Abs


Jelly of squat.
Reply 797
Avatar for u4m1r
u4m1r
OP
13
Overhead press

bar x 10
50kg x 5

60kg x 5
65kg x 3
72.5kg x 6 - PR

Seated DB shoulder press

26kg x 10
26kg x 10
26kg x 10
26kg x 10
26kg x 10

Lots of raises/face pulls/skullcrushers/tricep pushdowns.

Focusing on the lateral head of triceps more now, want dem dere Thor triceps.

Also, wore a wifebeater to the gym for the first time ever today and 3 people asked me about how i got my tarps so big. Felt good man!
Reply 798
Avatar for u4m1r
u4m1r
OP
13
Deadlift

70kg x 5
110kg x 5

165kg x 5
185kg x 3
205kg x 4 - FUUUUU disappointed, was aiming for 6 and wouldve easily had it if I ate properly today. Was really looking forward to this, confident I wouldve had 6 if the conditions were right.

Shrugs

lots x lots

Clode grip pulldowns

lots x lots

Hanging leg raises 10, 8, 8
Reply 799
Avatar for u4m1r
u4m1r
OP
13
Bench

55kg x 5

95kg x 5
107.5kg x 3
120kg x 4 - Nice - 1.5xBW for 4 reps

DB incline bench

30kg x 10
30kg x 10
30kg x 10
30kg x 10
30kg x 10

Cable flyes

Biceps

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