5/3/1 attempt no.2

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Reply 160

u4m1r

Original post by cowsforsale

Sounds hard, have fun :yy:

.

You going to stop OH work for now?

Oh yeah, forgot about that. I will do shoulders on Thursday.

Reply 161

u4m1r

Sunday 27th March

Bench

Worked up to

85kg x 10
85kg x 10

Biceps + triceps

Monday 28th March

Squats

Worked up to

120kg x 8
120kg x 8

Abs

Reply 162

u4m1r

Bench

Bar x 5
60kg x 5
80kg x 5

95kg x 10
95kg x 10

Close Grip Bench

85kg x 10
85kg x 10

Incline Bench

75kg x 10
75kg x 10

Got all reps this week, feelsgoodman.

Reply 163

Mr. Fox

Interesting, 5/3/1 wasn't working particularly well for me either. One squat session a week definitely wasn't enough.

Anyway, I know it's exam season, but don't fall behind on your squats! I get the feeling you might just be making an excuse for yourself. You have to be honest. You'll only regret it later dude!

Very solid benching btw.

Reply 164

u4m1r

Original post by Mr. Fox

Not sure if it was actually not working, I just didn't give it enough time because it was really boring me. I do squat, I don't really like it though so once a week is fine :colondollar:

Reply 165

u4m1r

Nice press workout today.

Overhead press

bar x 8
40kg x 8
60kg x 5
70kg x 4 (failed 5th)
80kg x 1 (failed 2nd)
85kg x 1

Push press

85kg x 5
95kg x 3

Shrugs

Pyramid up to 180kg x 12

Side raises
Front raises
Face pulls

Going to start something structured for pressing from next week, probably work up to 3x3 and add weight each week.

EDIT: For some weird reason, I've become weaker on strict pressing than before, but stronger at push pressing. I remember failing 95kg push press while I could strict press 90kg.

(edited 13 years ago)

Reply 166

AdaD

How did you find the deload weeks on 5/3/1?

I'm just finishing month 2 and am due a deload. Had a whole 10 days off after month 1 when I was on holiday but just don't feel like I'm fatigued enough to require it. Does it get more useful after a few more months, or is it just a case of listen to the body and what your lifts tell you?

Reply 167

u4m1r

Original post by AdaD

Btw I'm not doing 5/3/1 anymore. Just haven't been bothered to change the thread title. Yeah I thought the deload's were sometimes unnecessary too, I reckon you could run 2-3 cycles back to back before deloading. Don't go ott and run 6 cycles in one go though!

Reply 168

u4m1r

Week 1 of C/P Deadlifts

This program is brutal, I underestimated it first. And this was only the first week, its only going to get worse, but thats all part of the fun :wink:

Deadlift

70kg x 5
120kg x 5
160kg x 5

180kg x 2
145kg x 3
145kg x 3
145kg x 3
145kg x 3
145kg x 3
145kg x 3
145kg x 3
145kg x 3

Circuit

SLDL 8 reps - 100kg
Bent over rows 8 reps - 70kg
Good morning 8 reps - 40kg
Underhand lat pulldown 8 reps - 86kg

The circuit format is a killer, absolutely knackering.

Reply 169

u4m1r

Light Bench

60kg x 5

85kg x 10
85kg x 10

Dips

BW x 12
BW + 18kg x 8
BW + 18kg x 8
BW + 18kg x 8

Tricep pushdowns

3 sets @ 45kg x 8

Incline DB press

30kg x 8
30kg x 8
30kg x 8

Shrugs

170kg x 5
190kg x 5
170kg x 8

Lateral Raises

3 sets @ 12kg x 8

Face pulls

3 sets @ some kg x 12

Reply 170

SMed

I see no heavy squats here.

Reply 171

u4m1r

^^ Yes I did them yesterday (although the squatting was horrible)

06/04/2011

Bench

Bar x 8
60kg x 5
80kg x 5

100kg x 8
100kg x 8

Close grip bench

90kg x 8
90kg x 8

These were really easy

Incline Bnch

80kg x 8
80kg x 8

Hard

Squats

Bar x 8
60kg x 5
90kg x 5
130kg x f - Set the pins too high and crashed right into them lol
130kg x 4 (failed 5th) - WTF, have never felt so weak. Hamstrings are STILL sore 6 days later, from the deadlift workout on friday which probably explains this.
Was pissed off about failing that usually easy set of squats, so tried to do 150kg, unracked it but it was feeling too heavy and decided not to do it.

Reply 172

u4m1r

Push press

Bar x 8 (strict)
60kg x 5 (strict)
70kg x 3
80kg x 3
90kg x 1
100kg x 2 (almost had 3 failed about half an inch from lockout)
100kg x 1
100kg x 1

70kg x 4 (strict)
70 x 4 was quite difficult, but ok because it was after those heavy push presses

Shrugs - worked up to 180kg x 10
Side raises
Front raises

Reply 173

u4m1r

Deadlift

70kg x 5
120kg x 5
160kg x 3

192.5kg x 2

155kg x 3
155kg x 3
155kg x 3
155kg x 3
155kg x 3
155kg x 3
155kg x 3
155kg x 3

Circuit - 3 sets of 8 reps each

SLDL
Bent rows
Good mornings
CLose grip lat pulldowns

Circuit was tough, had to decrease the weights for the third set because it was too much.

Reply 174

Ayrt

Some seriouse dead volume there! How are you finding the circuit apprach as far as progression is concerned? Ive not tried running circuits before so im pretty intresting to see what results it produces

Reply 175

u4m1r

Original post by Ayrt

They are ****insane tough! Im using relatively light weights and I still have DOMS from when I did all the excercises last week (low back, upper back and hamstrings). The circuit format is only used for the first 4 weeks though becuase it is the "conditioning" phase. With the weights theres no set progression, just whatever you can do 8 reps of. So yeah Im liking the circuit, feels like cardio for me lol.

Reply 176

Piggsil

Wtf, that's a lot of deadlifts!! :bigsmile:

Reply 177

u4m1r

Light Bench

85kg x 10
85kg x 10

I love how these are just getting easier and easier every week.

Dips

BW x 12
BW + 20 x 8
BW + 20 x 6
BW + 20 x 6

Tricep Pushdowns
Incline DB press - 30's for 12, 8, 8
Lateral Raises
Front Raises
Bicep curls = 3x8 at 40kg

Reply 178

u4m1r

Lots to say about tonight's workout,

Squats

Bar x lots
70kg x 5
110kg x 5
130kg x 5
150kg x 3 - failed 4th
130kg x 5

Abs

Okay basically, I think Ive figured why my squats are suck-ish. I am now used to going proper deep and the half rack at my gym only has 4 different pin heights. Even at the lowest setting, I crash right into the pins which makes me lose my tightness and if I still try to squat it up after hitting the pins, thats when it hurts my lower back. It's too hard to stop at the right depth and if I try that it still ****s my back up, which is why I dive bomb it and got ATG. The set of 3 at 130kg was a warm up set, and was going for 5 reps, but doing 3 was hard, because of the bar hitting the pins so I stopped there. The same thing happend with 150kg, on the 4th rep, I went too deep and hit the pins again so I failed. After that, I did 130kg again, but this time without pins for an EASY 5 becasue I was able to go ATG and getting lots out of the bounce. I probably would've had 150kg x 5 the first time, but it was too risky to try it without pins. So I should start squatting without pins, but then there is no safe way to free myself from the bar if I fail, I can't drop the bar to the floor because that would mess the bar up. A spotter wouldn't be of much help, I doubt they would be able to help me squat it up, so I just have to not max out much and only leave some in the tank so I don't fail. After summer, I'll join the uni gym properly which has a proper rack and so lots of different pin levels.