Bokers Training Log
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| Bokers |  | ... | 05-05-2012 @ 19:10 |
 got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | fctilidie said:Cool. I shall watch your log with interest, just don't be overtaking me too fast  haha I'm a way off that yet! | ||
| Bokers | | ... | 07-05-2012 @ 13:46 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Post Edited: 07.05.2012 @ 13:49 PM by Bokers Went down to the gym assuming it shut at 2 (same as Sunday hours) but it shut at 12... f**kERS!So I came home to do a banded BW session. Squats BW x 10 Green band x 5 Double green band x 8 BW x 10 x 4 Green Band x 10 BW pressups x 10 x 2 Green band press 10 x 2 Double green band press 10 x 2 Green Band BOR (1 in each hand) 10 x 2 That was MEANT to be my first 5/3/1 session but it will now be Thursday. Weight 20st 3. Back on the decrease. | ||
| Bokers | | ... | 08-05-2012 @ 21:20 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Week: 1 Phase: 5+ Weight: 20st 3lbs Squat 5/3/1 92.5kg x 8 Bench Press 5/3/1 87.5kg x 8 Chinups - Assisted up to BW -2 Plates x 4 -3 Plates x 4 -4 Plates x 4 -5 Plates x 4 Squat 10x5 50% 60kg x 10, 10, 10, 8, 7 Bench Press 10x5 50% 57.5kg x 10, 10, 8, 7, 6. I felt that!, I've never done that much volume. RUINED! | ||
| Bokers | | ... | 10-05-2012 @ 14:03 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Week: 1 Phase: 5+ Weight: 20st 4lbs Deadlift 5/3/1 160kg x 7 OHP 5/3/1 52.5kg x 7 BB Row 3 x 10 60kg x 10, 9, 8 DL 10x5 50% 100kg x 10, 10, 10, 9, 8 OHP 10x5 50% 35kg x 10, 10, 8, 6 | ||
| Bokers | | ... | 14-05-2012 @ 19:55 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Week: 1 Phase: 3+ Weight: 20st 4lbs Squat 5/3/1 97.5kg x 6 Bench Press 5/3/1 92.5kg x 6 Chinups - Assisted up to BW -1 x 3 -2 x 3 -3 x 2 -4 x 5 Squat 10x5 50% 60kg x 10, 10, 9, 7, 8. Bench Press 10x5 50% 52.5kg x 10, 10, 10, 7, 5. The assistance work was better, slower and more controlled. Getting there. Liking 5/3/1 so far  | ||
| fctilidie | | ... | 14-05-2012 @ 20:07 |
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125355.0 kgs @ 67kgs UnEq | Good session. The more you do 531 the more you'll enjoy it. | ||
| fctilidie | | ... | 14-05-2012 @ 20:18 |
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125355.0 kgs @ 67kgs UnEq | Cheers pal. Just wondering how long I should keep the BB stuff up for? I'm away on holiday from mid June so at least till then. | ||
| fctilidie | | ... | 14-05-2012 @ 20:53 |
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125355.0 kgs @ 67kgs UnEq | Don't change anything while it's working. If your progress starts to stall then you can look at little changes to make. | ||
| fctilidie | | ... | 14-05-2012 @ 22:31 |
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125355.0 kgs @ 67kgs UnEq | fctilidie said:Don't change anything while it's working. If your progress starts to stall then you can look at little changes to make. Good advice. Cheers! | ||
| fctilidie | | ... | 16-05-2012 @ 19:35 |
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125355.0 kgs @ 67kgs UnEq | Week 2 Phase 3+ Weight 20st 5lbs Deadlift 5/3/1 170kg x 6. Nice OHP 5/3/1 57.5kg x 5 not too bad. I've widened my grip as it looked too close. Feel it much more on my shoulders. 100kg DL x 10, SLDL x 10, DL x 10. Speed DL 2 x 5. Push Press 50kg x 10, 5, 5, 5, 5. 5s were fast. BB Curlz 20kg x 10, 10, 8, 6. | ||
| fctilidie | | ... | 18-05-2012 @ 20:10 |
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125355.0 kgs @ 67kgs UnEq | Week: 2 Phase: 1+ Weight: 20st 5lbs Squat 5/3/1 102.5kg x 6 BP 5/3/1 97.5kg x 5 WG Pullups Assistance up to BW Lat Pulldown 130lbs x 8, 8, 6 Squat 5x10 50% 60kg x 8, 8, 8, 8, 6 CGBP 5x10 50% 57.5kg x 10, 10, 10, 8, 6 | ||
| fctilidie | | ... | 20-05-2012 @ 13:59 |
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125355.0 kgs @ 67kgs UnEq | Week: 2 Phase: 1+ Weight: 20st 5lbs Deadlift 5/3/1 180kg x 5 OHP 5/3/1 60kg x 4 BB Row 3 x 10 DL 10x5 50% 100kg x 10, 10 speed. SLDL 100kg x 10 x 2 OHP 10x5 50% 40kg x 10, 10, 10 DB OHP 12.5kg x 10 x 2 Not enough energy for rows. | ||
| fctilidie | | ... | 22-05-2012 @ 22:45 |
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125355.0 kgs @ 67kgs UnEq | Crossfit today. Haha. f**ked! | ||
| fctilidie | | ... | 24-05-2012 @ 20:18 |
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125355.0 kgs @ 67kgs UnEq | Deload week. Squats 50, 62.5, 75kg x 5 Bench 50, 60, 70kg x 5 Assisted Chins 4x5 | ||
| vjohn82 | | ... | 24-05-2012 @ 23:12 |
 Member 3621, 36 posts | Hi. We're practically the same chap. I'm 19.7st now but used to be 23st. I'm crap at benching but getting there. Following 531 too and good to see it is working for someone else. | ||
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