Can't squat. Can't bench. Can deadlift....a little.

Another horrendously monotonous (and woefully underweighted) 5/3/1 workout for "everyone" to follow.

Deadlift (5 wave)

Worked up to 152.5kg x 10

Dimel Deadlifts 62.5kg x 15, 15, 10 (Unable to do GMs as some bellend in the squat rack doing the requisite bent over shrugs which seem de rigeur in my gym)

5 x 15 x Ab Wheel

Sled - 100kg - 16 x 25 metres (4 x front, 4 x backwards etc.)

152 for 10 is good work. Nice lifting.

I'm sold

Should've told him to piss off!

I asked a guy in my gym to move out of the rack the other day. I selfishly decided my squat session was more important than him doing upright rows. Why the hell he felt he needed the rack for that I'll never know!

There is a lot of broliness in the gym I go into. It's a cool gym, run by a nice bunch of blokes, but because it has it's own MMA team it has seems to attract a particular type of nobhead who like the kudos of training at a place with a cage, whilst never thinking of "getting in the ring".

I've stopped asking people to move from the squat rack, off the deadlift platform etc. for fear of getting the old "But we were here first" as a couple of be-vested NEDs do 21s.

Lol i like tht

I like this journal already.

I went for a run, for the first time in about 2 years. I was supposed to run 4 miles, but ran about 2 instead and then lost the will to live and walked around town pretending to look for somewhere to "impress the ladies" by doing some pull-ups, but secretly hoping not to find anything to hang off. On this occassion I was lucky. As were the ladies.

Excellent!
My training plan for this evening involves walking up stairs whilst avoiding contact with anyone. Ladies are seldom impressed by the sight of my jiggling moobs and sweaty moustached face.

nowt wrong with moobs mate

danbaseley, nice one getting a journal up mate. Good luck with it

Bench (1s Wave)

Worked up to 7 x 75kg Bench
Worked up to 10 x 75 Bent Over Rows

3 x 10 x 28kg DB Bench
3 x 12 x 50kg DB Rows

S/S 3 x 10 x 30kg EZ Bar Preacher Curls, 3 x 10 x 3 Plates Lat Machine V-Rope Pressdowns, 3 x 15 x 100kg Shrugs

Neck Harness 15kg x 80, 70

3 x 20 x Standing Band Abs, 1 x 20 x 5kg Med Ball Slams

Gym was as cool and dry as a branch of Gregg's next to a lighter life meeting. Skipped CV as I was sweating like a carthorse.

good work keep at the reps .

Squat(1s Wave)

First of all; the excuses. As I've lost some weight recently, due to lord knows what, I had to take the lever in on my lifting belt. This feels great on deadlifts, but on squats I actually thought my head was going to explode. So all sets (at the moment) are done without a belt, and dropped down even further from my max...

Squats - Worked up to 85kg x 15

Cleans - Worked up to 65kg x 10

Was going to do 5 x 10 x 55kg Squats as assistance, but I felt my sciatic nerbe twinging before I got in the gym and my back got a pain half way through the first set. Called it a day after 1 set.

Standing Lat Machine Abs - 6 plates: 10, 10, 10, 10, 15

Military Press (1s Wave)

Worked up to 9 x 42.5kg

3 x 10 x 32.5kg

3 x 10 x Dips (with a little extra weight added)

5 x 5 x Pull-ups

Neck Harness 15kg x 100, 30 (Neck was fried as I was aiming for 60+)