Bokers Training Log
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| Bokers |  | ... | 25-05-2012 @ 09:05 |
 got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Alright chief, yeah we are. What did you do before 5/3/1? Have you started a log yet? I couldn't find it  | ||
| Wardy22 | | ... | 25-05-2012 @ 10:58 |
Member 3377, 125 posts SQ 155, BP 102.5, DL 200457.5 kgs @ 81.4kgs UnEq | Hello mate good luck with this I'm doing 531 myself (have been for about 9 weeks) its a fun routine! You've certainly got the size on your side you're a big mofo  | ||
| vjohn82 | | ... | 25-05-2012 @ 23:53 |
 Member 3621, 36 posts | Bokers said:Alright chief, yeah we are. What did you do before 5/3/1? Have you started a log yet? I couldn't find it I did Smolov before 5/3/1 and Stronglifts 5x5 before that. No log on here yet. I keep one here: http://ironstrong.org/index.php?/topic/917-vjohn82s-training-l... and here: http://ironstrong.org/index.php?/topic/1243-vjohn82-smolov-squ... | ||
| Bokers | | ... | 26-05-2012 @ 19:56 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Wardy22 said:Hello mate good luck with this I'm doing 531 myself (have been for about 9 weeks) its a fun routine! You've certainly got the size on your side you're a big mofo HAHAH cheers bud, good luck to you too! I'm trying to be a bigger mofo with a smaller belly! | ||
| Bokers | | ... | 26-05-2012 @ 19:58 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | vjohn82 said: I did Smolov before 5/3/1 and Stronglifts 5x5 before that. Awesome choices. I have to sign up to see them... I'll have to do it now just to read it :P | ||
| Bokers | | ... | 30-05-2012 @ 08:56 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Week: 4 Phase: 5+ Weight: 20st 5lbs Squat 5/3/1 100kg x 6, 3 Bench Press 5/3/1 90kg x 7 Chinups - Assisted up to BW -7 x 5 -6 x 5 -4 x 3 -6 x 3 Squat 10x5 50% 62.5kg x 6, 8, 8, 8. Bench Press 10x5 50% 57.5kg x 10, 10, 9, 8 | ||
| Bokers | | ... | 31-05-2012 @ 21:16 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Week: 4 Phase: 5+ Weight: 20st 5lbs Deadlift 5/3/1 162.5kg x 6 fast too Last rep 20 sec hold.OHP 5/3/1 57.5kg x 6 getting better BB Row 3 x 10 50kg DL 10x5 50% 105kg x 6, 8, 8, 6, 6 keeping these fast too OHP 10x5 50% 35kg x 10, 10, 8, 8, 7 Overhand hangs BW x 20s, 20, 10s. Plate pinches 2 x 10kg PH x 20sec, 20sec. My grip sucks! | ||
| fctilidie | | ... | 31-05-2012 @ 21:34 |
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125355.0 kgs @ 67kgs UnEq | Some strong sessions recently | ||
| Bokers | | ... | 31-05-2012 @ 22:04 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Post Edited: 31.05.2012 @ 22:05 PM by Bokers vjohn82 said: I did Smolov before 5/3/1 and Stronglifts 5x5 before that. No log on here yet. I keep one here:... I signed up to have a read! Nice work VJ Seems like you've put in the effort alright! | ||
| Bokers | | ... | 02-06-2012 @ 14:32 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Week: 4 Phase: 3+ Weight: 29sl 5lbs Squat 5/3/1 102.5kg x 6 BP 5/3/1 95kg x 7 WG Pullups Assistance up to BW No time Squat 5x10 50% 65kg x 8, 6, 7, 8, 8 CGBP 5x10 50% 65kg x 9, 8, 8 Pushed for time but not bad! | ||
| Bokers | | ... | 05-06-2012 @ 12:26 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Week: 5 Phase: 3+ Cycle 2 Weight: 20st 5lbs Deadlift 5/3/1 172.5kg x 5 OHP 5/3/1 60kg x 6 SLDL 10x5 50% 102.5kg x 8, 10, 8 PClean PPress 10x5 50% 60kg x 8, 8, 8 BB Curls 10x5 35kg x 8, 8, 8, | ||
| Bokers | | ... | 08-06-2012 @ 08:43 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Post Edited: 08.06.2012 @ 08:44 AM by Bokers Week: 5Phase: 1+ Cycle 2 Weight: 20st 5lbs Squat 5/3/1 107.5kg x 4  Bench Press 5/3/1 100kg x 6 (spotter touched the bar a bit so not 100%) Chinups - Assisted up to BW No time Squat 10x5 50% 80, 70, 60kg x 5 60kg x 8, 8, 8 Bench Press 10x5 50% 80kg x 10, 10 80kg x 12 (spotter last few again) Few power cleans and front squats 60, 70, 75, 77.5kg x 2/3 | ||
| Bokers | | ... | 11-06-2012 @ 19:38 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Week:6 Phase: Cycle 2 - 1+ Weight: 20st 8lbs Deadlift 5/3/1 185kg x 5 Nice OHP 5/3/1 65kg x 5 Much better BB Curls 35kg x 6 30kg x 8 25kg x 8, 9, 10 DL 10x5 50% 120kg x 8 4" Deficit 120kg x 3 x 4, SLDL x 3 x 2 OHP 10x5 50% 35kg x 8 x 4 | ||
| Bokers | | ... | 04-07-2012 @ 13:49 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Week: 9 Phase: Cycle 3 5+ Weight: 20st 8lbs Deadlift 5/3/1 162.5kg x 6 OHP 5/3/1 60kg x 4 BB Row 3 x 10 30kg x 8 x 4 DL 10x5 50% 110kg x 5 x 3 fast OHP 10x5 50% 30kg x 8 x 4 | ||
| Bokers | | ... | 11-07-2012 @ 13:23 |
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180432.5 kgs @ 140kgs UnEq | Post Edited: 11.07.2012 @ 13:47 PM by Bokers Cardio......Row HIIT 0:30/3:30 x 8 Plus a few sprints after on the treadmill which felt like it was going it break! | ||
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