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TSA doing 5/3/1.

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Can't squat anymore , injured knees suxs :frown:

Anyway , ill follow your progress , started hitting gym around 5 months ago , hoping to hit 130 on DL and Squat.
Original post by TSR Mustafa
Can't squat anymore , injured knees suxs :frown:

Anyway , ill follow your progress , started hitting gym around 5 months ago , hoping to hit 130 on DL and Squat.


For what must be life without the blessings that are squats. Sad times bro. How'd you injure your knees?

Nice you following any particular programs or anything?
Original post by TSA
For what must be life without the blessings that are squats. Sad times bro. How'd you injure your knees?

Nice you following any particular programs or anything?


idk what the condition is called but my knees keep moving inward kinda. I used to do 5x5 stronglifts , got my squat to almost 70 in about 5 months. Recently started a 4 day split
Mid grip Paused Bench press:70kg 5sets 3rep (Last set AMRAP) (3-3-3-3-5 reps)
Mid grip spoto press:55kg 3sets 5reps (5-5-14 reps)
Close grip Bench press:50kg 3sets 10reps (10-9-11 reps)
Wide grip pull ups:3sets to failure
Dips: 3sets12reps (Add weight if needed)
Skull Crushers: 22.5kg3sets 8reps
Dumbell Curls: 3sets15reps
Cable Pushdowns:3sets 15reps
Deadlift day

Warmed up
125 x 3
145 x 3
162.5 x 5 (Disappointed wanted a few more reps but meh you can't win them all I guess)

Heavy single 180 x 1

Sumo DLs
130 5 x 5

Accessories Leg extensions superseding with leg curls 5x10.
Christmas slump for me atm , Monday and back to business as usual!

LETS GET THOSE GAINNNNZ RAWRRRR
Squat day

107.5 x 5

122.5 x 3

137.5 x 6 (Had 2 more but bar slipped slightly in the hole on rep 7 so lost tightness and called it at 6 reps)

145 x 1

155 x1

165 x 1 (New squat PR)

120 x 5 x 5

Accessories
Leg curls super-setted with lex extensions 5x10
Nice squats, decent volume in there.

Posted from TSR Mobile
Original post by Motorbiker
Nice squats, decent volume in there.

Posted from TSR Mobile


Yeah decided to add heavy singles in after AMRAP set cause why not and did 5x10 at slightly higher weight rather than 5x10 at lower weight I feel i get more out of 5 x 5
Original post by RobJ93
Holy gains. Catching me up. Better get working :wink:

Posted from TSR Mobile


Bit of pharmacy student competitions here I see. :wink:
gains my friend. Gainz
Original post by Angry cucumber
gains my friend. Gainz


Yeah got comp in feb

Wanna do 170sq-95/100be-205/210dl

Sitting at 75.2kg bw so competing in 74 class
Original post by TSA
Yeah got comp in feb

Wanna do 170sq-95/100be-205/210dl

Sitting at 75.2kg bw so competing in 74 class


MASS nationals?
Original post by Angry cucumber
MASS nationals?


Nah greater london gbpf
Original post by TSA
Nah greater london gbpf


Fair enough. Good luck prepping :smile:
Original post by TSA
Yeah got comp in feb

Wanna do 170sq-95/100be-205/210dl

Sitting at 75.2kg bw so competing in 74 class


Not bad. That's ~470 total. That more than enough for 74 kg junior qualifying total for nationals?

Posted from TSR Mobile
Original post by Motorbiker
Not bad. That's ~470 total. That more than enough for 74 kg junior qualifying total for nationals?

Posted from TSR Mobile


Yeah but probably won't compete in nationals this year will probably save it for next year.
Hoping for 200-110-222.5 total by the end of the year so next years numbers will be a lot more competitive.
what 5/3/1 variation you using atm? 5/3/1 sets + 5x5?
Original post by Implication
what 5/3/1 variation you using atm? 5/3/1 sets + 5x5?


I do standard 531 then heavy singles depending on how I feel (I can usually tell if Im feeling strong from the 531 sets and warm up if I feel like crap Ill just leave it)

then either 5 x 5 at slightly higher weight or 5 x10 at slightly lower weight depending on how I'm feeling (Will be doing 5x5 consistently now as I get more out of it and will help me measure my progress better if I just stick to one).

Then superseded accessories for 5x10

Pretty much the same for deadlifts.

I bench twice a week and got my friend to program my bench for me.
Original post by Angry cucumber
MASS nationals?


Do you have any idea what's going on with this university championships. It was suppose to be in feb but now in march and what requirements you need to compete in it. So poorly organised it's unbelievable.

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