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My 5/3/1 log

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fctilidieIcon...03-10-2011 @ 16:30 
Grandad Goatse
Member 2494, 5029 posts
SQ 160, BP 115, DL 170
445.0 kgs @ 71kgs UnEq
Military Press
1 x 5 @ 30kg
1 x 5 @ 37.5kg
1 x 3 @ 45kg
---------------
1 x 5 @ 55kg
1 x 3 @ 62.5kg
1 x 7 @ 70kg

Dips
5 x 5 @ 50kg

Chin Ups
1 x 10 @ 15kg
3 x 9 @ 15kg
1 x 8 @ 15kg


Video from today:




Happy with 7 reps, but I kept having to adjust my feet as I was off balance all the time. My back has been killing me since Saturdays training so maybe that's part of it, it actually feels much better now I've finished training than it did before I started. Went up 10kg on the dips and will add reps each week when possible. I still blow at chins. Didn't do any curls as I'd had enough for today after the chins.
PeteHodgsonIcon...03-10-2011 @ 16:42 
Avatar
currently a woke snowflake
Member 677, 10959 posts
SQ 165, BP 125, DL 220
510.0 kgs @ 80kgs UnEq
Just checked out your last few sessions. Strong squats, strong close grip bench, strong strict press, fantastic ice cream eating/spotting coverage. This journal has it all!! lol
Well done Paul, looking very strong and ready to do damage in the strongman world! Happy
fctilidieIcon...03-10-2011 @ 18:02 
Grandad Goatse
Member 2494, 5029 posts
SQ 160, BP 115, DL 170
445.0 kgs @ 71kgs UnEq
The ice cream eating whilst spotting is much more impressive than anything I've been doing Happy

I'm going to enter that first timers comp at OSG in March, just need to keep improving my lifts for then and try getting used to events training.
fctilidieIcon...03-10-2011 @ 20:40 
Grandad Goatse
Member 2494, 5029 posts
SQ 160, BP 115, DL 170
445.0 kgs @ 71kgs UnEq
Sprints
8 x 20m


Still just easing back into sprinting. Will do some after deadlifting tomorrow if I've got anything left in the tank.
fctilidieIcon...04-10-2011 @ 16:26 
Grandad Goatse
Member 2494, 5029 posts
SQ 160, BP 115, DL 170
445.0 kgs @ 71kgs UnEq
Deadlift
1 x 5 @ 80kg
1 x 5 @ 97.5kg
1 x 3 @ 117.5kg
----------------
1 x 5 @ 147.5kg
1 x 3 @ 167.5kg
1 x 5 @ 187.5kg


Video from today:




After I watched the video back of the last set I was so ashamed that I ended the session right there. Not sure what was going on but that is pretty shocking form. I checked back on my previous videos and my back isn't usually that bad. That's the beltless phase over with anyway, so hopefully next time I'm deadlifting I'll have sorted this crap out. Feel free to abuse me, I deserve it.
Paul_DIcon...04-10-2011 @ 16:35 
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Hey mate, my name is Paul Dudley
Member 632, 3563 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq
Get a belt on, fill your belly with air, think about maintaining position... wham, bam thank you mam... your problems will be solved.

I wouldn't fancy going over 180kg beltless and you just did 182.5kg for 5, fair play mate, don't sweat it.
PeteHodgsonIcon...04-10-2011 @ 16:37 
Avatar
currently a woke snowflake
Member 677, 10959 posts
SQ 165, BP 125, DL 220
510.0 kgs @ 80kgs UnEq
Wow, very strong off the floor, all reps looked easy till lockout. Can't really help as I'm the other way round unfortunately, can't help with the back rounding either, as my spine doesn't seem to bend that way. lol
fctilidieIcon...04-10-2011 @ 17:22 
Grandad Goatse
Member 2494, 5029 posts
SQ 160, BP 115, DL 170
445.0 kgs @ 71kgs UnEq
Paul_D said:Get a belt on, fill your belly with air, think about maintaining position... wham, bam thank you mam... your problems will be solved.

I wouldn't fancy going over 180kg beltless and you just did 182.5kg for 5, fair play mate, don't sweat it.


Belt on next time and hopefully it will feel easier now I've got used to doing them beltless.

You've taken 5kg from me but I'll let you off Tongue I must say that I do get nervous when going over about 160kg beltless, but I wanted to do a full phase that way.


PeteHodgson said:Wow, very strong off the floor, all reps looked easy till lockout. Can't really help as I'm the other way round unfortunately, can't help with the back rounding either, as my spine doesn't seem to bend that way. lol


They felt nice and fast, it was just when I watched them back that I wasn't happy, was happy with the speed just not the rounding. Hopefully once I get the belt back on it will help keep the rounding at bay.
fctilidieIcon...04-10-2011 @ 20:18 
Grandad Goatse
Member 2494, 5029 posts
SQ 160, BP 115, DL 170
445.0 kgs @ 71kgs UnEq
Sprints
10 x 20m


Still not had any bad reaction to the hernia injury I had. My nephew who's 7 came with me to do these, he loves doing any training he can with me.
vausieIcon...05-10-2011 @ 13:32 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 140, BP 85, DL 180
405.0 kgs @ 74kgs UnEq
my deadlift is almost identical to yours 5 reps is great work nearly 190 ouch i dont think i could do tht in my current state i improved my form by doing heavy shrugs,bent over rows, and lockout from jus above the knee i admit anything over a 210 pull for me the form goes s**t again but hey ho and also i lifted with straps sounds silly but the DOH coupled with not having to expend the energy on focusing on grip worked for me my grip didnt suffer because i do DOH no straps upto 140-160 anyway you should go to OSG this sat and pull a 500lb deadlift and watch me triple 140 BOOMWink
fctilidieIcon...05-10-2011 @ 23:29 
Grandad Goatse
Member 2494, 5029 posts
SQ 160, BP 115, DL 170
445.0 kgs @ 71kgs UnEq
Maybe I was being a little hard on myself, but I didn't like what I saw. I don't lift with straps (don't actually have any), mainly because I have little girl hands and I know my grip needs work. I'd be at OSG every week if I lived closer. With the price of petrol these days I limit my trips out of town to few and far between.
DomRedshawIcon...06-10-2011 @ 15:10 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
very good deadlifting mate.
fctilidieIcon...06-10-2011 @ 18:24 
Grandad Goatse
Member 2494, 5029 posts
SQ 160, BP 115, DL 170
445.0 kgs @ 71kgs UnEq
Close Grip Bench Press
1 x 5 @ 47.5kg
1 x 5 @ 57.5kg
1 x 3 @ 70kg
---------------
1 x 5 @ 87.5kg
1 x 3 @ 100kg
1 x 4 @ 110kg

Bench Press
4 x 10 @ 70kg
1 x 17 @ 80kg

Pendlay Row
5 x 10 @ 80kg

Barbell Complex
5 Deadlift - 5 Row - 5 Hang Clean - 5 Military Press - 5 Squat
5 Sets @ 45kg


Video from today:




Decent session. I was off balance all the way through the last set of bench as you can see on the vid, I think the power rack might of moved a bit and it threw me off. Not sure why I went for a 5th as it was never there today. Never tried Pendlay Rows before, and no doubt my form sucks. I'm trying to get in better shape before Champions Of The Future 2 at OSG so I'll do more complexes and conditoning based things over the coming months.
fctilidieIcon...07-10-2011 @ 15:49 
Grandad Goatse
Member 2494, 5029 posts
SQ 160, BP 115, DL 170
445.0 kgs @ 71kgs UnEq
Squat
1 x 5 @ 67.5kg
1 x 5 @ 82.5kg
1 x 3 @ 100kg
----------------
1 x 5 @ 125kg
1 x 3 @ 142.5kg
1 x 5 @ 157.5kg

SSB Squat
1 x 5 @ 110kg
1 x 5 @ 130kg
1 x 5 @ 145kg
1 x 4 @ 160kg
1 x 1 @ 175kg


Videos from today:






Not happy with my form today, but it's 2 reps more than the last time I used that weight. I went a bit heavier than I had planned on the safety bar squats but that was because I wasn't happy with my performance on regular squats. Battery ran out on my camera as my dad started the video of the 175, it was ugly as hell (just like each of the 160's) but it came up, and that beats my regular squat 1RM by 2.5kg. I didn't do any other accessory work as I'm training tomorrow.
fctilidieIcon...07-10-2011 @ 21:11 
Grandad Goatse
Member 2494, 5029 posts
SQ 160, BP 115, DL 170
445.0 kgs @ 71kgs UnEq
Sprints
10 x 20m


Was bored so did a few sprints while I was out walking my dog. Legs still felt a bit tired from the squats though.

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