My 5/3/1 log
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| streak |  | ... | 26-07-2011 @ 20:13 |
they call him the streak Member 2002, 400 posts SQ 182.5, BP 130, DL 240552.5 kgs @ 100kgs UnEq | fctilidie said:Yeah I'm annoyed at myself for doing it as I don't usually bother with singles. I'll leave heavy singles for when I start doing some comps. I plan on sticking with 5/3/1 for the long term, it has worked really well for me so far. That sounds exactly like me there  | ||
| streak | | ... | 26-07-2011 @ 20:16 |
they call him the streak Member 2002, 400 posts SQ 182.5, BP 130, DL 240552.5 kgs @ 100kgs UnEq | fctilidie said:Deadlift 1 x 5 @ 75kg 1 x 5 @ 92.5kg 1 x 3 @ 112.5kg ---------------- 1 x 5 @ 122.5kg 1 x 5 @ 140kg 1 x 5 @ 157.5kg Just did the reps I needed and left tonight. Went swimming earlier with my nephews and it always leaves me feeling tired. Part of the beauty of 531 - if you're knackered just get the minimum done, and leave the rep-PB sets for another day. | ||
| fctilidie | | ... | 28-07-2011 @ 15:52 |
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125355.0 kgs @ 67kgs UnEq | Close Grip Bench Press 1 x 5 @ 45kg 1 x 5 @ 55kg 1 x 3 @ 67.5kg --------------- 1 x 5 @ 72.5kg 1 x 5 @ 82.5kg 1 x 8 @ 95kg DB Bench Press 5 x 10 @ 34kg Kroc Rows 5 x 20ea @ 34kg Swiss Bar Curls 3 x 10 @ 37.5kg Decent session today. Made sure my close grip was a lot closer than on the video I did last week, and it made it a lot harder. Will move the db bench and db row up 2kg next time. | ||
| fctilidie | | ... | 28-07-2011 @ 16:22 |
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125355.0 kgs @ 67kgs UnEq | streak said: Part of the beauty of 531 - if you're knackered just get the minimum done, and leave the rep-PB sets for another day. I must say it's one of my favourite things about it too, although I try not to do it very often. | ||
| fctilidie | | ... | 29-07-2011 @ 16:50 |
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125355.0 kgs @ 67kgs UnEq | Squat 1 x 5 @ 67.5kg 1 x 5 @ 82.5kg 1 x 3 @ 100kg ---------------- 1 x 5 @ 107.5kg 1 x 5 @ 125kg 1 x 5 @ 142.5kg ---------------- 1 x 1 @ 150kg 1 x 1 @ 160kg 1 x 1 @ 165kg Squat 1 x 10 @ 127.5kg Seated Good Mornings 3 x 15 @ 90kg Videos from today: Just did the required reps again today and then did some heavier singles. 165 is the highest I've been in the lifting shoes and only 5kg short of my PR. Going to take me a few weeks to take what I learned last week and make it work for me. | ||
| fctilidie | | ... | 30-07-2011 @ 20:51 |
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125355.0 kgs @ 67kgs UnEq | Post Edited: 30.07.2011 @ 20:52 PM by fctilidie Bench Press1 x 5 @ 40kg 1 x 5 @ 60kg -------------- 1 x 18 @ 80kg 1 x 18 @ 70kg 1 x 19 @ 60kg Kroc Rows 1 x 10ea @ 30kg 1 x 10ea @ 35kg 1 x 25ea @ 40kg Rope Chins 10 x 3 My mate wanted to train today so I joined in with him. We did max reps with our bodyweight and then two more sets of max reps taking 10kg off each set. I did the kroc rows how it says to in the 5/3/1 book and must say it was much better that way than just doing 5 sets with the same weight like I have been. rope chins were done with as little rest as possible, they left my hands on agony. | ||
| Gintonic | | ... | 01-08-2011 @ 07:42 |
 Member 2665, 1 posts SQ 160, BP 108, DL 207.5475.5 kgs @ 80kgs UnEq | Hello fctilidie, when do you think you're testing new maxes? I'm terribly curious to know if 5/3/1 works well for you. I saw several logs of people trainig with 5/3/1 and then leave it off. It's no surprise since no program lasts forever but I0m trying to gather impressions on it. thanks. | ||
| fctilidie | | ... | 01-08-2011 @ 21:16 |
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125355.0 kgs @ 67kgs UnEq | I've been on it for quite a while now, I had a break from it but went back to it as I always seem to make good steady progress on it. | ||
| fctilidie | | ... | 01-08-2011 @ 21:16 |
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125355.0 kgs @ 67kgs UnEq | Military Press 1 x 5 @ 32.5kg 1 x 5 @ 40kg 1 x 3 @ 50kg --------------- 1 x 3 @ 57.5kg 1 x 3 @ 65kg 1 x 5 @ 72.5kg Dips 5 x 6 @ 40kg Pull Ups 5 x 10 TRX Press Ups 25 - 20 - 15 - 10 -5 Was hoping for 6 reps but fell short, still happy with that. I was using the thumbless grip for the first time today and I think I prefer it. | ||
| fctilidie | | ... | 02-08-2011 @ 20:17 |
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125355.0 kgs @ 67kgs UnEq | Deadlift 1 x 5 @ 75kg 1 x 5 @ 92.5kg 1 x 3 @ 112.5kg ---------------- 1 x 3 @ 130kg 1 x 3 @ 150kg 1 x 3 @ 167.5kg Just did the reps and left again tonight, and I did all sets beltless for a change. Was cleaning out the garage at my parents house as I need to move all my equipment there soon. That and 4 drops at the rubbish dump left me totally drained. | ||
| fctilidie | | ... | 04-08-2011 @ 15:02 |
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125355.0 kgs @ 67kgs UnEq | Close Grip Bench Press 1 x 5 @ 45kg 1 x 5 @ 55kg 1 x 3 @ 67.5kg --------------- 1 x 3 @ 77.5kg 1 x 3 @ 90kg 1 x 6 @ 100kg Not much time to train today so did the main lift and left. | ||
| fctilidie | | ... | 05-08-2011 @ 20:22 |
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125355.0 kgs @ 67kgs UnEq | Squat 1 x 5 @ 67.5kg 1 x 5 @ 82.5kg 1 x 3 @ 100kg ---------------- 1 x 3 @ 117.5kg 1 x 3 @ 132.5kg 1 x 3 @ 150kg Spent the day building a lifting platform and sorting the garage so I wasn't really feeling upto training, so just did the required reps on the main lift and left. I'll be back training properly from next week. | ||
| fctilidie | | ... | 09-08-2011 @ 21:07 |
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125355.0 kgs @ 67kgs UnEq | Deadlift 1 x 5 @ 75kg 1 x 5 @ 92.5kg 1 x 3 @ 112.5kg ---------------- 1 x 5 @ 140kg 1 x 3 @ 157.5kg 1 x 1 @ 177.5kg Military Press 1 x 5 @ 32.5kg 1 x 5 @ 40kg 1 x 3 @ 50kg --------------- 1 x 5 @ 60kg 1 x 3 @ 70kg 1 x 1 @ 77.5kg Didn't get chance to train yesterday and was pushed for time again today as I've been finishing the platfrom and sorting the garage out, so I did the 2 main lifts for the required reps today and left it there. Got my platform finished now though so I happy. http://i662.photobucket.com/albums/uu342/reddotvintage/IMG_124... | ||
| fctilidie | | ... | 10-08-2011 @ 22:13 |
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125355.0 kgs @ 67kgs UnEq | Squat 2 x 5 @ 40kg 2 x 5 @ 60kg 1 x 5 @ 80kg 1 x 5 @ 100kg 2 x 5 @ 120kg 2 x 3 @ 140kg 2 x 1 @ 150kg Tried some powerlifting style squats tonight. I did all but one of the sets of 3 at 140 and the two singles at 150 in that style. I'll probably do quiote a few random sessions like this now all my equipment is downstairs were I live. | ||
| fctilidie | | ... | 11-08-2011 @ 21:54 |
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125355.0 kgs @ 67kgs UnEq | Close Grip Bench Press 1 x 5 @ 45kg 1 x 5 @ 55kg 1 x 3 @ 67.5kg --------------- 1 x 5 @ 82.5kg 1 x 3 @ 95kg 1 x 4/5 @ 105kg DB Bench Press 3 x 15 @ 30kg DB Rows 1 x 10ea @ 30kg 1 x 10ea @ 40kg 1 x 10ea @ 50kg I had the 5th rep but my dad who I asked to spot me panicked and grabbed it as it was going up slowly, he is 72 years old so I'll let him off. I don't enjoy benching after a full day at work as my arms and shoulders just feel fooked. | ||
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