5/3/1
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| wjmxm21 |  | Back to 5/3/1 | 26-04-2012 @ 23:21 |
 improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Going to run it on maintenance/lower calories for the first couple of months-aiming to lose a few kg of fat, and then as it gets heavier increase the cals and hopefully get stronger. Going to stick with this program for a while now, enjoyed it the short period i was on it last time. Starting maxes 180 Squat 140 Close grip Bench 230 Deadlift 105kg Strict Press Training Schedule Day 1 Squat Front Squats Stiff Leg Deadlifts/Romanian Deadlifts Abs and Core Light farmers holds Day 2 Close Grip Incline Floor Press/Bench Day 3 Deadlift Rows Heavy Farmers holds Day 4 Strict Press Log Press/Push Press Upright Rows Events (every so often) Stones Yoke Sandbags 1 arm dumbell BW 107kg. Aim is for 100-102 before bulking again. | ||
| wjmxm21 | | Week 1 Squat | 27-04-2012 @ 02:10 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Squat bar x 5 60 x 3 80 x 5 105 x 5 122.5 x 5 137.5 x 8 Haven't squatted in 6 weeks and i could tell. Felt sluggish, back and core still aching from Saturday, felt harder and heavier than it should of been. 60 x 5 60 x 5 60 x 5 Stiff Leg Deadlift 60 x 5 80 x 5 Finished off with some leg raises | ||
| wjmxm21 | | Week 1 Bench | 28-04-2012 @ 20:13 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Close Grip bar x 5 60 x 5 82.5 x 5 95 x 5 107.5 x 8 Incline 70 x 10 70 x 10 70 x 10 | ||
| wjmxm21 | | Week 1 Deadlift | 03-05-2012 @ 23:26 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Post Edited: 03.05.2012 @ 23:27 PM by wjmxm21 Deadlift 60 x 5 100 x 5 135 x 5 155 x 5 175 x 8 Weight was easy, hamstrings seem to tighten up quickly though, there not used to pulling more than 2-3 reps  First 7 were within 60 seconds. Next comp is 180 for reps-not sure on the time limit, so hopefully with a bit more conditioning i can aim for 10 within the time limit.Rows 60 x 5 Even picking this up aggravated my bicep, doh or mixed grip bicep + forearm is painful, feels awkward. 80 x 5 100 x 5 Had to use straps for this one, never used them before on rows but everytime i gripped the bar my forearm would kill with pain and couldn't grip it properly. Then tried some light farmers holds-again forearm pain in the one arm  It's definately forearm pain when i grip something | ||
| spam_up | | ... | 03-05-2012 @ 23:28 |
 Glorious spam Member 1563, 3961 posts SQ 180, BP 130, DL 260570.0 kgs @ 90kgs UnEq | good stuff mate, im thinking 10 would be good for the deadlift too. obviously more would be a bonus tho!  | ||
| wjmxm21 | | ... | 03-05-2012 @ 23:50 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | spam_up said:good stuff mate, im thinking 10 would be good for the deadlift too. obviously more would be a bonus tho! I'll be happy with 10, i don't think i could scrape many more out in a 60-75 second time limit. It's going to be bit of a rep fest. | ||
| wjmxm21 | | Week 1 Overhead | 04-05-2012 @ 23:56 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Strict Press bar x 5 40 x 5 60 x 5 70 x 5 80 x 7 Wanted 8 reps at 80 tbh but i know i gass easily, up to the 6th rep it was comfortable, 7th drifted away from me slightly when i went to press, didn't attempt the 8th as i knew i probably wouldn't get it, so left it instead of failing. Normally i would do log/push press next but fancied a change as all i have been doing lately is log pressing due to the comp i had. Floor Press 60 x 5 80 x 5 100 x 5 Close Grip 60 x 10 60 x 10 60 x 10 | ||
| spam_up | | ... | 07-05-2012 @ 21:00 |
Glorious spam Member 1563, 3961 posts SQ 180, BP 130, DL 260570.0 kgs @ 90kgs UnEq | Good strict press u got there mate | ||
| wjmxm21 | | Week 2 Squat | 08-05-2012 @ 22:24 |
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 3 115 x 3 130 x 3 145 x 5 Wasn't too much of a problem, barring my form still being a little off Front Squat 60 x 10 60 x 10 60 x 10 Farmers holds 20 60 75 - 31 secs 90- 18 secs Upping the weight and time of the holds over time | ||
| wjmxm21 | | ... | 08-05-2012 @ 22:26 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | spam_up said:Good strict press u got there mate Cheers, my repping is s**t, i struggle past 7 reps at any weight. I think i have a mental block or just lazy  | ||
| Terminator | | ... | 08-05-2012 @ 23:29 |
 jerking is obviously great, Member 2521, 4955 posts SQ 240, BP 160, DL 290690.0 kgs @ 111kgs UnEq | spam_up said:Good strict press u got there mate x 2. Nothing beats a beastly strict press imo | ||
| wjmxm21 | | Week 2 Bench | 10-05-2012 @ 19:28 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Close Grip bar x 5 60 x 5 87.5 x 3 100 x 3 112.5 x 6 Incline 60 x 5 80 x 5 100 x 5 | ||
| wjmxm21 | | Week 2 Deadlift | 15-05-2012 @ 22:30 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Sat Deadlift 60 x 3 80 x 3 100 x 3 145 x 3 165 x 3 185 x 5 Easy, should of done more but was pushed for time | ||
| wjmxm21 | | Week 2 Overhead | 15-05-2012 @ 22:30 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Today Strict Press bar x 3 40 x 3 65 x 3 75 x 3 85 x 4 Upright Rows 60 x 5 60 x 5 60 x 5 BW 104kg | ||
| wjmxm21 | | Week 3 Squat | 16-05-2012 @ 21:29 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Squat 60 x 5 80 x 3 100 x 3 122.5 x 5 137.5 x 3 155 x 5 60 x 5 100 x 5 Only planned on doing 3 at 155 but 3 felt ok so pushed on to 5. Squatiing doesn't feel 100% right, got slight niggles here and there which is not helping. Farmers Holds 20 60 80- 32secs 95- 27secs 100- 17secs Stiff Leg Deadlift 60 x 5 100 x 5 140 x 5 | ||
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