5/3/1
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| wjmxm21 |  | Week 4 Squat | 06-01-2012 @ 00:19 |
 improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Skipped the deload week as i felt like i didn't really need one this early in the program, so carried on with the program. Squat Bar x 3 60 x 3 80 x 3 100 x 5 115 x 5 130 x 7 Front Squat 65 x 10 65 x 10 65 x 10 Stiff Leg Deadlift 85 x 10 85 x 10 85 x 10 | ||
| wjmxm21 | | Week 4 Bench | 09-01-2012 @ 20:59 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Bench Bar x 3 60 x 3 85 x 5 100 x 5 112.5 x 7 Easy Incline Bar x many 60 x 3 77.5 x 5 90 x 5 102.5 x 5 | ||
| wjmxm21 | | Week 4 Deadlift | 11-01-2012 @ 19:28 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Deadlift 60 x 3 100 x 3 140 x 1 180 x 1 Relatively easy Getting back the feel of these after doing just 15" for a while. 15" Deadlift 132.5 x 5 152.5 x 5 172.5 x 5 | ||
| wjmxm21 | | Week 4 Overhead | 13-01-2012 @ 19:44 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Strict Press Bar x 5 77.5 x 5 Set up to do 57.5, went to press felt heavy, pressed 5 racked it, then realised it was 77.5 not 57.5  For a moment there i thought i had gotten weak as f**k 57.5 x 5 Right weight this time 65 x 5 75 x 8 Up to 7 reps was relatively easy, 8th was harder. I think i have a mental block of doing more than 7 reps at any weight, like after 7 reps at any weight i'm f**ked. Happy that i've finally nailed 8 reps. Push Press 105 x f f x 1 PB Very Very close the first 2 times, nailed it on the third attempt  Continental Cleans 60 90 Upright Rows x 10 (+2.5kg) x 10 (+2.5kg) x 10 (+2.5kg) x 10 (+2.5kg) x 10 (+2.5kg) Then a mixture of lateral delt, rear delt and trap work to finish off | ||
| wjmxm21 | | Week 5 Squat | 16-01-2012 @ 19:33 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Squat Bar x 3 60 x 3 80 x 3 107.5 x 3 122.5 x 3 137.5 x 5 PB Deadlifts 60 x 3 100 x 3 140 x 3 180 x 3 Hamstrings feel weak and seem to tire easily after not Deadlifting off the floor for nearly 3 1/2 months. On the positive side they will get better when i get used to doing them again, and hitting them fresh rather than after Squats. Front Squat 85 x 5 85 x 5 85 x 5 Leg Raises to finish | ||
| fctilidie | | ... | 16-01-2012 @ 19:35 |
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125355.0 kgs @ 67kgs UnEq | Nice squat PB | ||
| wjmxm21 | | ... | 16-01-2012 @ 19:46 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | fctilidie said:Nice squat PB Cheers, my Squat for reps is s**t but i'm slowly getting used to doing more than a couple of reps per set, and it's slowly getting better. I think there's quite a bit more in there, but i've realised slow progress every week is better than attempting something, getting a PB and then going backwards. | ||
| wjmxm21 | | Week 5 Bench | 17-01-2012 @ 19:59 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Bench Bar x 3 60 x 3 80 x 3 92.5 x 3 105 x 3 120 x 4 Failed the 5th. Very sluggish, just didn't seem like there was any power there Close Grip 60 x 3 90 x 3 110 x 4 120 x 2 Pin Press (2-3 inches off chest) 110 x 6 125 x 4 Need to go back to doing these fresh if i want any carryover, as tris are already tired by the time i get to do Pins. Incline 80 x 10 80 x 10 80 x 9 Shoulders were gone after 9 | ||
| wjmxm21 | | Week 5 Deadlift | 22-01-2012 @ 01:13 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | 15" Deadlift 60 x 3 100 x 3 142.5 x 3 162.5 x 3 192.5 x 5 PB 230 x 1 PB Felt easier than 225 i did 2-3 weeks ago Stiff Leg Deadlift 100 x 5 120 x 5 140 x 5 Rows 70 x 10 70 x 10 70 x 10 | ||
| wjmxm21 | | Week 5 Overhead | 24-01-2012 @ 00:45 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Strict Press Bar x 3 40 x 3 62.5 x 3 70 x 3 80 x 5 80 x 6 I attempted the 80kg set again because i f**ked the first set up and felt i could of got more reps. The Bar seemed to just roll the opposite end to where i was pressing making it awkward, as if i was pressing it back to front or something. s**tty bar. Push Press 107.5 x f f Just went for it, only just got 105 on the third attempt last week, so was a bit too optimistic in attempting it and hoping it would go. Behind the Neck Strict Press Couple of sets @ 60kg | ||
| wjmxm21 | | Week 6 Squat | 25-01-2012 @ 17:08 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Feek sick and therefore have hardely ate anything so wasn't going to be a very productive session, but thought i better get something done. Squat 60 x 3 80 x 3 100 x 3 115 x 5 130 x 3 145 x 5 PB 5 reps are slowly getting better, didn't really do 5 rep heavy squats so everything i do for 5 reps that's heavier than before is a PB. Not bad for being ill Sacked the rest of the session off though | ||
| wjmxm21 | | ... | 28-01-2012 @ 18:05 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Change of plan over the next few months: Have 2 comps lined up so will need to start focusing training more around the lifts for the comp, 531 will be far too slow if i want to make progress. So going to stick to heavy sets for 1-5 reps and volume. ONLY THE STRONG WILL SURVIVE NOVICE-11th March Event one 90kg Axle Clean and Press reps 60 secs Event two 110kg Farmers 15 metres 60 secs Event three Axle Deadlift 220kg reps 60 secs Event four 250kg Yoke 15 metres 60 secs Event five Atlas Stones 80kg 90kg 100kg 110kg 120kg 60 secs. The Royal Counties Strongest Man 2012 Novice-21st April 1-90kg log(1 Point) 110kg Log (3 Points) 2-190kg Deadlift Start weight (Last Man Standing) 3-220yoke 40 mtrs 4-90kg farmers walk for distance 5-100kg Viking Press for reps 5-Stones over yoke 90kg-1 point 110kg-3 points 130kg-5 points Bench/Tricep Work Pin Press (2-3 inches off chest) 110 x 6 122.5 x 5 140 x f Couldn't even budge it off the pins, not a strength issue because i haven't really lost any strength, always been harder to get it started than actually pressing it. Not a fan of these anymore, even though i used to be quite good at them. Time for a new approach- supplementing close grip with floor press and incline bench. Floor Press 60 x 3 100 x 3 110 x 3 120 x 2 120 x 3 All done slowly and in control. Definately feel them more in triceps than pin press which is a good sign. Incline 60 x 5 80 x 5 105 x 3 105 x 3 | ||
| wjmxm21 | | ... | 30-01-2012 @ 18:22 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Deadlift 60 x 3 100 x 3 140 x 1 180 x 1 190 x 3 200 x 2 212.5 x 1 More in there. Easy off the floor, bit of stumble at knee level put me off a little bit but pulled it out. 15" have definately got me stronger around the knee level and up. If i get it to the knees, it's easy now whereas before i'd struggle. Rows 60 x 3 80 x 3 100 x 5 110 x 3 115 x 3 | ||
| wjmxm21 | | ... | 02-02-2012 @ 03:31 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Post Edited: 02.02.2012 @ 05:02 AM by wjmxm21 Strict Press Bar x 3 40 x 3 65 x 5 75 x 3 85 x 5 PB I had a little struggle on the 4th rep, 5th rep was easier. My strict Press for 5 reps is finally progressing. Exact same weights as Week 6 of Overhead, was going to go 85 x 3 and then 90 x 3 but thought i might aswell do the week 6 workout and progress back on to pressing 90kg next week Push Press 107.5 x 1 PB 110 x ? Stumbled forward before the lockout and onto one foot slightly in front of the other but finished the lift. Went for it again 110 x f f f**k sake Upright Rows 60 x 5 60 x 5 60 x 5 Close Grip Curls 60 x 3 60 x 3 60 x 3 | ||
| wjmxm21 | | ... | 04-02-2012 @ 19:37 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Squat 60 x 3 80 x 3 100 x 3 120 x 1 140 x 1 150 x 3 160 x 3 Front Squat 105 x 3 105 x 3 105 x 3 Stiff Leg Deadlift 60 x 5 100 x 5 150 x 5 | ||
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