Shaun_B's Training Log
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| Shaun_B |  | 12/12/12 Deadlift & OHP 531 | 10-12-2014 @ 12:25 |
Member 5523, 43 posts SQ 105, BP 90, DL 145340.0 kgs @ 89kgs UnEq | Deadlift 531 95kg x5 102.5kg x5 117.5kg x10 Squats 55kg x5 65kg x5 75kg x5 OHP 531 35kg x5 40kgx5 45kg x13 abwheel AMRAP 5min | ||
| Shaun_B | | 12/12/14 Bench 531 | 12-12-2014 @ 12:29 |
Member 5523, 43 posts SQ 105, BP 90, DL 145340.0 kgs @ 89kgs UnEq | meant to do squats @ 60% 70% 80% but replaced it with deadlifts for form so.. Deadlifts 100kg x5 110kg x5 120kg x5 Form feeling better, still working on chest up and shins more vertical. Bench 50kg x5 57.5kg x5 67.5kg x 17 Triceps gave up. cycles 3&4 will have CGBP accessory work. Chins 50 total reps. | ||
| Shaun_B | | 15/12/14 Squat 531 | 15-12-2014 @ 12:09 |
Member 5523, 43 posts SQ 105, BP 90, DL 145340.0 kgs @ 89kgs UnEq | Squats went well today 67.5kg x3 75kg x3 85kg x11 new rep pr Bench 45kg 5x10 DB row 22.5kg 5x10 Back ext 10kg 3x15 leg raises 3x12 | ||
| Shaun_B | | 17/12/14 Deadlift & OHP 531 | 17-12-2014 @ 12:40 |
Member 5523, 43 posts SQ 105, BP 90, DL 145340.0 kgs @ 89kgs UnEq | Got a good sleep last night so was feeling pumped for todays training. back was a little stiff, but after some mobility work felt better. Deadlift 531 97.5kg x3 110kg x3 125kg x10 Last couple reps probably looked a little bit sloppy... felt my back rounding a little. need a belt... Squats 60/70/80% 62.5kg x5 72.5kg x5 80kg x5 form felt strong really really easy reps. Press 531 37.5kg x3 42.5kg x3 47.5kg x12 i thought this was only a 1 rep increase from last time i tried this weight, turns out it was actually a 3 rep increase, needless to say i was pleased with this. Finished up with 2x15 face pulls 2x10 curls. | ||
| Shaun_B | | 19/12/14 bench 531 | 19-12-2014 @ 11:28 |
Member 5523, 43 posts SQ 105, BP 90, DL 145340.0 kgs @ 89kgs UnEq | Squats 65% 75% 85% 62.5kg x5 72.5kg x5 80kg x5 Bench 531 57.5kg x3 62.5kg x3 67.5kg x14 Bench felt weak today should of been able to get a couple more reps... maybe needed more rest between sets. was lazy so did lat pull down 3x12 kroc rows 30kg x 20 reps. cable curls & pushdown both 35kg 3x12 | ||
| Shaun_B | | starting fresh | 05-01-2015 @ 11:47 |
Member 5523, 43 posts SQ 105, BP 90, DL 145340.0 kgs @ 89kgs UnEq | After some time off the gym due to life getting in the way i have returned today 5/1/15 i plan to resume my training using 5/3/1. so here starts my log again. Squat 5/3/1 65kg x5 75kg x5 85kg x12 Squats felt amazing today considering its been almost 2 weeks. brought my stance in a little bit and was bounching out the hole. Dumbbell bench press 20kg 5x10 Dumbbell Row 25kg 5x10 Machine dips 30kg 3x12 Cable curls 30kg 3x12 Hanging leg raises 30 total | ||
| Shaun_B | | 7/1/15 Deadlift & OHP 531 | 07-01-2015 @ 11:52 |
Member 5523, 43 posts SQ 105, BP 90, DL 145340.0 kgs @ 89kgs UnEq | Today was the first time in over a year i have trained with a belt, it was uncomfortable and will take some getting used to, but my abs feel sore so must be helping engaging them correctly. Deadlift 531 87.5kg x5 102.5kgx5 117.5kg x10 could of done more but the belt was hurting and slowing me down. felt easy though felt fast. Squat 60% 70% 80% 60kg x5 72.5kg x5 82.5kg x5 did these with the belt even though i didnt need it, just to practise. again hurt but felt solid. OHP 531 35kg x5 40kg x5 45kg x10 FSL 35kg 2x8 | ||
| Shaun_B | | 9/1/15 Bench 531 | 09-01-2015 @ 11:40 |
Member 5523, 43 posts SQ 105, BP 90, DL 145340.0 kgs @ 89kgs UnEq | Squat 65% 75% 85% 65kg x5 75kg x5 85kg x5 Bench 531 55kg x5 65kg x5 72.5kg x12 Bench went fine today, 12 was more than i expected! pull ups total 40 reps. | ||
| Shaun_B | | 12/1/15 Squat 531 | 12-01-2015 @ 12:06 |
Member 5523, 43 posts SQ 105, BP 90, DL 145340.0 kgs @ 89kgs UnEq | Daughter has started to sleep better through the night so going to up training to 4x per week now using the 531 & BBB template for these first two cycles. Squats 531 70kg x3 80kg x3 90kg x10 Squats still feeling amazingly easy. Deadlifts BBB 80kg 5x10 forgot how brutal this amount of volume is. | ||
| Shaun_B | | 13/01/15 Bench 531 | 13-01-2015 @ 12:21 |
Member 5523, 43 posts SQ 105, BP 90, DL 145340.0 kgs @ 89kgs UnEq | Bench 60kg x3 67.5kg x3 77.5kg x8 felt like i could have gotten 1 more, but wasnt worth it in the long run. lower back was rough. OHP 32.5kg 5x10 such volume! 16kg assisted chins/pull ups 5x10 face pulls & Tricep push down super set 3x10 35kg | ||
| Shaun_B | | 15/01/15 Deadlifts 531 | 15-01-2015 @ 12:03 |
Member 5523, 43 posts SQ 105, BP 90, DL 145340.0 kgs @ 89kgs UnEq | Didnt get much sleep last night but session still went okay. Deadlifts 531 95kg x3 107.5kg x3 122.5kg x10 still trying to fix form on these... feel im not getting nearly enough leg drive. Front squats BBB 50kg 5x10 felt like cardio cable crunches 50kg 3x12 | ||
| Shaun_B | | 16/01/15 OHP 531 | 16-01-2015 @ 12:15 |
Member 5523, 43 posts SQ 105, BP 90, DL 145340.0 kgs @ 89kgs UnEq | Almost didnt go today... was so tired with lack of sleep. OHP 531 37.5kg x3 42.5kg x3 47.5kg x10 Went in so tired today (5 hrs sleep) was only planning on hitting prescribed reps but once i hit three reps at my top set i though screw it, keep going. and i hit a PR of 10 reps for this training cycle. Bench press BBB 52.5kg 5x10 Hammer row machine 25kg each side 5x10 super set these two as i got to the gym late and was press for time. | ||