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My First Journal

fctilidie		...	09-09-2011 @ 17:43
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125 355.0 kgs @ 67kgs UnEq	I got 9 with 47.5 on my first ever week of 5/3/1, stick with it and you'll see good progress. The key to 5/3/1 is sticking to it and not changing things too much.

dferguson		...	10-09-2011 @ 11:03
Member 2669, 101 posts SQ 160, BP 105, DL 200 465.0 kgs @ 83kgs UnEq	fctilidie said:I got 9 with 47.5 on my first ever week of 5/3/1, stick with it and you'll see good progress. The key to 5/3/1 is sticking to it and not changing things too much. Yeah it works but its just you need to stick with it as the progress is pretty slow at times.

fctilidie		...	10-09-2011 @ 11:32
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125 355.0 kgs @ 67kgs UnEq	Post Edited: 10.09.2011 @ 11:32 AM by fctilidie Yeah it is a bit slow I suppose, but a lot of people make fast progress and then stall out for a long time. I've not really stalled during my time on 5/3/1. Only injuries have stopped me getting further. I started with Military Press 9 @ 47.5kg, Deadlift 15 @ 92.5kg, Bench Press 11 @ 75kg & Squat 14 @ 92.5kg. This week I got 7 @ 67.5kg, 5 @ 182.5kg, 5 @ 107.5 (close grip) & 10 @ 145kg. So it might be quite slow but it keeps going nicely.

dferguson		...	10-09-2011 @ 15:36
Member 2669, 101 posts SQ 160, BP 105, DL 200 465.0 kgs @ 83kgs UnEq	Yeah I agree, I've never really stalled on it either I like to include a few cycles when I think whatever I'm doing has stalled/stopped working and it helps me push through these points

dferguson		...	13-09-2011 @ 16:07
Member 2669, 101 posts SQ 160, BP 105, DL 200 465.0 kgs @ 83kgs UnEq	13/9/2011 Speed Deadlift 85 x3 92.5 x3 102.5 x3 110 x3 120 x3 127.5 x2 127.5 x1x2 Chins BW x10x5 Military 40 x3 45 x3 50 x6 Lateral Raises 12.5 x3x3 Arnies 17.5 x10 20 x8 22.5 x6 Shrugs 80 x10 100 x8x4 Ab Wheel 4 x10

dferguson		...	17-09-2011 @ 18:37
Member 2669, 101 posts SQ 160, BP 105, DL 200 465.0 kgs @ 83kgs UnEq	17/09/2011 First competition today, enjoyed it a lot! went well equalled my gym total and got a deadlift PB so I'm happy. Absolutely knackered, learnt a lot and had a good day Body Weight - 77kgs Squat 125 135 140 Fail Bench 75 85 90 Fail Deadlift 155 165 175 PB Total - 395

dferguson		...	19-09-2011 @ 13:14
Member 2669, 101 posts SQ 160, BP 105, DL 200 465.0 kgs @ 83kgs UnEq	Post Edited: 19.09.2011 @ 13:14 PM by dferguson 19/09/2011 Front Squats 50 x5 60 x5 70 x5 80 x5 90 x3x3 RDL 60 x10 80 x10 100 x10 Split Squats 50 x10 60 x8x2 Good Mornings 40 x10 50 x10 60 x8 Ab Wheel 4 x10

Skip		...	19-09-2011 @ 13:26
too large Member 2411, 824 posts SQ 240, BP 162.5, DL 300 702.5 kgs @ 109kgs UnEq	Well done on your first comp! Where did you compete/which fed?

dferguson		...	19-09-2011 @ 13:33
Member 2669, 101 posts SQ 160, BP 105, DL 200 465.0 kgs @ 83kgs UnEq	Post Edited: 19.09.2011 @ 13:33 PM by dferguson Thanks! Competed in the GBPF South Yorkshire Open

dferguson		...	20-09-2011 @ 15:31
Member 2669, 101 posts SQ 160, BP 105, DL 200 465.0 kgs @ 83kgs UnEq	20/09/2011 Bench 57.5 x5 65 x5 75 x7 CGBP 60 x3 70 x3 80 x3x2 70 x7x2 70 x3 Incline DB 17.5 x10 20 x8 22.5 x8 25 x8 Good session today, havent done incline DB in a long while and was surprised at how easy I found all of the weights, will definitely go heavier next time.

dferguson		...	21-09-2011 @ 13:51
Member 2669, 101 posts SQ 160, BP 105, DL 200 465.0 kgs @ 83kgs UnEq	21/9/2011 Trap Bar Deadlift 70 x5 90 x5 110 x5 130 x5 150 x3 Chin ups BW x17 PB Rep BW x10 +5 x10 +7.5 x8 BB Row 60 x10 65 x10 70 x10 75 x8 Didn't do to many sets with the deadlift today after competition at weekend just a few.

dferguson		...	11-06-2012 @ 14:56
Member 2669, 101 posts SQ 160, BP 105, DL 200 465.0 kgs @ 83kgs UnEq	Been a while, have been at uni couldn't afford gym membership so didn't train for first semester. Took my bench back after xmas and so had 2 DB's (could load to max 35 on both and 50 on one). Managed to train in a gym whilst I was back for xmas/easter and the rest did me some good at easter got a 5kg deadlift PB of 180kg and a 15kg bench PB of 100kg squat remained at 130. Back now for summer decided seen as I've only been able to do split squats/lunges/step ups for the past few months I'd undertake smolov. 11/6/2012 Body Weight 80kg Squat 85 x8x3 90 x5 97.5 x2x2 105 x1 OHP 40 x10x2 45 x10x3 Chins BW x10 +10 x10 +10 x8 BW x2 +10 x6 BW x3 Arnies 20 x10x3 Lateral Raises 10 x10x4 Rear Delt Raises 10 x10x4 Ab Wheel 10 x5 Felt good to be back in a gym instead of my tiny student room! Squats went well and felt good, however, doing the same tomorrow may not be as good! OHP felt good and relatively easy reckon 50x10 is definitely achievable.

OwenL		...	11-06-2012 @ 19:44
has a tiny penis Member 2897, 5018 posts SQ 220, BP 140, DL 270 630.0 kgs @ 82.2kgs UnEq	Lol your title goals Yeah 50 x 10 OH will be saweeeeeeeeeeeet, and smolov should boost your squats up. Look at Vausie's Journal. He's like 5kg less than you and probs the same height and he lifts st loads (the ct). Junction Saturday, boom.

dferguson		...	11-06-2012 @ 19:51
Member 2669, 101 posts SQ 160, BP 105, DL 200 465.0 kgs @ 83kgs UnEq	Ill give it a look over! ha the goals are quite fitting i thought

dferguson		...	12-06-2012 @ 14:56
Member 2669, 101 posts SQ 160, BP 105, DL 200 465.0 kgs @ 83kgs UnEq	Post Edited: 12.06.2012 @ 21:18 PM by dferguson 12/06/2012 Squats 85 x8x3 90 x5 97.5 x2x2 105 x1 Shrugs (Forgot these yesterday) 60 x10 90 x10x2 100 x10 100 x8 BB row 60 x10 80 x10x4 DB row 50 x10 50 x8x2 Had to pause a few times with these Chins BW x10 BW x8x3

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