Year 12s: what will be the first way you research your future options? >>

TSA doing 5/3/1.

Scroll to see replies

Weight: 82.6kg
Diet: 2000 calories inc. 180g protein

Workout:
75x 555 standard grip bench
60x 555 CGBP
Played with some tricep push downs on my way out.

Will be increasing numbers by 2.5kg next bench workout A.

Reply 241

username1456920

Weight: 82.2
Diet: Same
Workout:
Bench 57.5 x5, 65 x5, 75 x6(amrap)

Pull ups on assisted machine with 64lb/29kg assist x 12 12 12

Lat pull downs 50kg x 8 10 9

Triceps push down 16.25kg 12 12 12

Accessory exercise I aim for between 8-12 reps

Hoping as my weight drops and strength increases I will be able to reduce assistance on pull ups

Reply 242

username1456920

Weight: 81.5
Diet: Same
Workout:
Squats: 110 x 8 8 8 8
Deadlift 135 x 8 8

Really hate volume work but it's gotta be done last set on deadlift felt like 200kg purely because of fatigue.

Reply 243

Motorbiker

Bleh, disgusting high rep sets.

Posted from TSR Mobile

Reply 244

username1456920

Haven't updated in ages, in my defence I went through a rough patch in terms of my finance had to sell laptop to pay rent.

Will be updating consistently from now:

Current stats:
160 squat
200 deadlift
90 bench

Friend is doing my bench programming but squat and deadlifts is 531.

Reply 245

username1456920

Original post by Motorbiker

I'll give someone a race to 200kg deadlift. (post injury for me)

Only hit 192.5kg since I hurt myself.

Posted from TSR Mobile

You hit 200 yet? I pulled 200 a couple of weeks ago. Revising atm so will upload vid later or send it on fb.
Pulled conv too.
Damn sumo pullers.
We do manly deadlifts in my house

going strong

Original post by Implication

going strong

Also did a lot of cutting. Weighed in at 79kg today but that's because I went home for the week carried on eating like I was when I was training and put on 3.5kg in the space of a week, I was 75.5 before I went home. Oooops

Reply 248

Motorbiker

Original post by TSA

You hit 200 yet? I pulled 200 a couple of weeks ago. Revising atm so will upload vid later or send it on fb.
Pulled conv too.
Damn sumo pullers.
We do manly deadlifts in my house

Yea, pulled up to 207.5kg sumo. Going to hook grip conventional at the moment though.

Posted from TSR Mobile

Reply 249

username1456920

Original post by Motorbiker

Yea, pulled up to 207.5kg sumo. Going to hook grip conventional at the moment though.

Posted from TSR Mobile

Hook grip eh?

Spoiler

Reply 250

username1456920

SQUAT DAY

92.5 x 5
107.5 x 5
122.5 x 5

72.5 x 5 x 10

Leg extensions and leg curls 5 x 10 superseded

BENCH DAY 1
Wide Grip Paused Bench press:57.5kg 3sets 8reps (Last set= 10)
Close grip bench press:50kg 3sets 6reps (Last set = 15)
Wide grip Pull ups: (8-7-7)
Bentover Rows: 55kg3sets 8reps
Wide Grip Cable Rows:3sets 12reps
Cable pushdowns:3sets 15reps Barbell Curls: 3sets12reps

DEADLIFT DAY
117.5 x 5
135 x 5
152.5 x 5
100 x 5 x 8
leg extensions and leg curls 5 x 10 superseded

BENCH DAY 2
Mid grip Paused Bench press:70kg 5sets 2rep
Mid grip spoto press:52.5kg 3sets 5reps
Close grip Bench press:42.5kg 3sets 10reps
Wide grip pull ups :frown:

8-7-7)
Dips: 3sets12reps (12-8-5)
Skull Crushers: 22.5kg3sets 8reps
Dumbell Curls: 3sets15reps
Cable Pushdowns:3sets 15reps

(edited 8 years ago)

Reply 251

username1456920

Squats today with an unexpected PR.

Warm up
105 x 3
120 x 3
135 x 7 (Was expecting 3 but thought **** it lets AMRAP)

Then did heavy singles cause why not?
150 x 1
162.5 x 1 (NEW PR)

Then finished with some 75 x 5 x 10 Speed work

Reply 252

Angry cucumber

200 5 x 8
As in 5 sets of 8?

Posted from TSR Mobile

Reply 253

username1456920

Original post by Angry cucumber

200 5 x 8
As in 5 sets of 8?

Posted from TSR Mobile

**** yeah but it was a typo

Meant 100 x 5 x 8
5 sets of 8.

200x5x8 would be incredible. Would drop out of uni, gain a sponsorship from sbd, myprotein, costa coffee and dominos and live life as the deadlift overload at 74kg.

Reply 254

username1456920

Wide Grip Paused Bench press:Heavy single, 60kg 3sets 7reps (AMRAP LAST SET) (87.5 paused single then 60kg 7-7-12)

Close grip bench press:55kg 3sets 7reps (AMRAP LAST SET) (7-7-13)

Wide grip Pull ups:3sets to failure (8-8-8)

Bentover Rows: 60kg4sets 10reps

Wide Grip Cable Rows:3sets 12reps

Cable pushdowns:3sets 15reps

Barbell Curls: 3sets12reps

Reply 255

Dinaa

Original post by TSA

Woah, admiring determination. Good luck. :smile:

Reply 256

username1456920

Original post by Dinaa

Woah, admiring determination. Good luck. :smile:

Yeah bench workouts usually take about 2 hours with this volume but took slightly longer today as I was working in with a friend. The extra volume has got me a lot of upper body size. So I don't look like