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Oxman | ... | 15-08-2013 @ 18:09 | |

Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | What program are you following mate? Looks like its really working for you. | ||

BritishViking | ... | 20-08-2013 @ 22:28 | |

Member 4618, 93 posts SQ 205, BP 147.5, DL 265617.5 kgs @ 105kgs UnEq | I'm following Wendler's 5/3/1 buddy, I've never followed any proper structure such as this so I'm hoping it will yield some good gains. Today my planned workout was: Press: 62.5kg x 5 70kg x 3 80kg x 1+ 42.5kg x 10 42.5kg x 10 42.5kg x 10 42.5kg x 10 42.5kg x 10 Assistance lift: Chins: +12.5kg x 8 +12.5kg x 8 +12.5kg x 8 My actual workout was: Press: 62.5kg x 5 70kg x 3 80kg x 5 42.5kg x 10 42.5kg x 10 42.5kg x 10 42.5kg x 10 42.5kg x 10 Assistance lift: Chins: +12.5kg x 8 +12.5kg x 8 +20kg x 6 Session review Very good session, I was hoping for 4 on 80kg press. The final rep was a real grinder though, new rep PB for this. | ||

BritishViking | ... | 22-08-2013 @ 06:57 | |

Member 4618, 93 posts SQ 205, BP 147.5, DL 265617.5 kgs @ 105kgs UnEq | Planned workout Deadlifts Warmup weights..Then onto 170kg x 5 192.5kg x 3 215kg x 1+ 112.5kg x 10 112.5kg x 10 112.5kg x 10 112.5kg x 10 112.5kg x 10 No front squat - No time. Actual workout Deadlifts Warmup weights..Then onto 170kg x 5 192.5kg x 3 215kg x 6 112.5kg x 10 112.5kg x 10 112.5kg x 10 112.5kg x 10 112.5kg x 10 Session overview It was my girlfriends Birthday today so I couldn't stay a long time hence no assistance lifting. 215 or 6 or 7 was the target so I was on track there. I think if really pushed I could have done another rep, but then I'd have really struggled with the high rep sets that followed. | ||

BritishViking | ... | 22-08-2013 @ 18:41 | |

Member 4618, 93 posts SQ 205, BP 147.5, DL 265617.5 kgs @ 105kgs UnEq | Planned workout Bench Press Warmup weights..Then onto 92.5kg x 5 103kg x 3 117.5kg x 1+ 62.5kg x 10 62.5kg x 10 62.5kg x 10 62.5kg x 10 62.5kg x 10 Incline Dumbell Press (Weight per side) 40kg x 8 40kg x 8 40kg x 8 Actual workout Bench Press Warmup weights..Then onto 92.5kg x 5 103kg x 3 117.5kg x 7 62.5kg x 10 62.5kg x 10 62.5kg x 10 62.5kg x 10 62.5kg x 10 Incline Dumbell Press (Weight per side) 40kg x 10 40kg x 8 40kg x 9 Session overview Great session today, I went in hoping to get 6 reps on 117.5kg but I exceeded those expectations. On first impressions this routine seems to be working for me. | ||

BritishViking | ... | 24-08-2013 @ 16:08 | |

Member 4618, 93 posts SQ 205, BP 147.5, DL 265617.5 kgs @ 105kgs UnEq | Planned workout Squats Warmup weights..Then onto 117.5kg x 5 135kg x 3 150kg x 1+ 80kg x 10 80kg x 10 80kg x 10 80kg x 10 80kg x 10 Glute hamstring raises 15kg x 6 15kg x 6 15kg x 6 Actual workout Squats Warmup weights..Then onto 117.5kg x 5 135kg x 3 150kg x 4 80kg x 10 80kg x 10 80kg x 10 80kg x 10 80kg x 10 Glute Ham raises 15kg x 6 15kg x 6 15kg x 6 Session overview A little disappointing, my squat strength seems weaker than 6 weeks ago where I managed 155kg for 6 reps. It seems my legs are still getting used to the higher rep sets. Hopefully the next cycle there will be a marked improvement. | ||

BritishViking | ... | 26-08-2013 @ 19:56 | |

Member 4618, 93 posts SQ 205, BP 147.5, DL 265617.5 kgs @ 105kgs UnEq | I was feeling fresh after the first cycle so decided against a deload week. I will listen to my body and give myself a deload week when I feel it will aid my lifting. Today my planned workout was: Press: 65kg x 5 67.5kg x 5 72.5kg x 5+ 42.5kg x 10 42.5kg x 10 42.5kg x 10 42.5kg x 10 42.5kg x 10 Assistance lift: Chins: +20kg x 8 +20kg x 8 +20kg x 8 My actual workout was: Press: 65kg x 5 67.5kg x 5 72.5kg x 8 42.5kg x 10 42.5kg x 10 42.5kg x 10 42.5kg x 10 42.5kg x 10 Assistance lift: Barbell rows 100kg x 6 110kg x 6 120kg x 6 125kg x 6 100kg x 8 Session review I almost got 9 reps on the shoulder press, ended up doing rows as the gym was heaving and the chinning bar located by the cable machines were too busy. Rows felt good, the heaviest set of rows was a struggle on the final rep. | ||

BritishViking | ... | 27-08-2013 @ 20:44 | |

Member 4618, 93 posts SQ 205, BP 147.5, DL 265617.5 kgs @ 105kgs UnEq | Today the focus is on Deadlifts, my favourite of the big lifts, and the one that sorts the men from the boys! Planned workout Deadlifts Warmup weights..Then onto 172.5kg x 5 182.5kg x 5 195kg x 5+ 115kg x 10 115kg x 10 115kg x 10 115kg x 10 115kg x 10 Gonna throw in a few heavy singles before the BBB sets. Actual workout Deadlifts Warmup weights..Then onto 172.5kg x 5 182.5kg x 5 195kg x 9 230kg x 1 240kg x1 112.5kg x 10 112.5kg x 10 112.5kg x 10 112.5kg x 10 112.5kg x 10 Session overview Very noticeable improvement since the same workout on the last cycle. Threw in a few heavy singes, just to test the water, 240kg was a bit slow, but I was pre-exhausted. | ||

BritishViking | ... | 02-09-2013 @ 20:09 | |

Member 4618, 93 posts SQ 205, BP 147.5, DL 265617.5 kgs @ 105kgs UnEq | I was feeling fresh after the first cycle so decided against a deload week. I will listen to my body and give myself a deload week when I feel it will aid my lifting. Today my planned workout was: Press: 67.5kg x 3 72.5kg x 3 77.5kg x 3+ 42.5kg x 10 42.5kg x 10 42.5kg x 10 42.5kg x 10 42.5kg x 10 Assistance lift: Chins: My actual workout was: Press: 67.5kg x 3 72.5kg x 3 77.5kg x 6 85kg x 1 - went for two but failed just shy of lockout. 42.5kg x 10 42.5kg x 10 42.5kg x 10 42.5kg x 10 42.5kg x 10 Chins +30kg x 4 +30kg x 4 +20kg x 6 Session review Not a bad session, equal a previous rep PB on this lift, but it would have been even nicer have beaten it. Bodyweight slowly increasing. 103kg today. | ||

BritishViking | ... | 05-09-2013 @ 20:25 | |

Member 4618, 93 posts SQ 205, BP 147.5, DL 265617.5 kgs @ 105kgs UnEq | Planned workout Bench Press Warmup weights..Then onto 100kg x 3 107.5kg x 3 112.5kg x 3+ 62.5kg x 10 62.5kg x 10 62.5kg x 10 62.5kg x 10 62.5kg x 10 Incline Dumbell Press (Weight per side) 45kg x 8 45kg x 8 45kg x 8 Actual workout Bench Press Warmup weights..Then onto 100kg x 3 107.5kg x 3 112.5kg x 10 130kg x 2 62.5kg x 10 62.5kg x 10 62.5kg x 10 62.5kg x 10 62.5kg x 10 Incline Dumbell Press (Weight per side) 45kg x 8 45kg x 8 45kg x 8 Session overview Fantastic session on the bench, I was hoping for 9 reps, Really pleased to have gotten 10 today. The 2 reps on 130kg was easy, I'd have gotten 3 without a doubt if it wasn't for the big set that was previously lifted. | ||

BritishViking | ... | 06-09-2013 @ 20:23 | |

Member 4618, 93 posts SQ 205, BP 147.5, DL 265617.5 kgs @ 105kgs UnEq | Planned workout Squats Warmup weights..Then onto 132.5kg x 3 142.5kg x 3 150kg x 3+ 82.5kg x 10 82.5kg x 10 82.5kg x 10 82.5kg x 10 82.5kg x 10 Glute hamstring raises 15kg x 6 15kg x 6 15kg x 6 Actual workout Squats Warmup weights..Then onto 132.5kg x 3 142.5kg x 3 150kg x 7 82.5kg x 10 82.5kg x 10 82.5kg x 10 82.5kg x 10 82.5kg x 10 Glute Ham raises 15kg x 7 12.5kg x 6 10kg x 5 - very hard. Session overview BIG improvment, only two weeks ago I stuggled to get 4 reps at this weight, I'm very pleased with the extra 3 reps. GLute hamstring raises are noticeably stronger too. | ||

BritishViking | ... | 12-09-2013 @ 20:01 | |

Member 4618, 93 posts SQ 205, BP 147.5, DL 265617.5 kgs @ 105kgs UnEq | Been busy with work lately so not had time to update my journal. Here's the lifts of note that I've done this week: Press 80kg x 6, 90kg x 1 Deadlift 220kg x 7 Bench 120kg x 6 140kg x 1 | ||

BritishViking | ... | 18-10-2013 @ 07:48 | |

Member 4618, 93 posts SQ 205, BP 147.5, DL 265617.5 kgs @ 105kgs UnEq | Post Edited: 18.10.2013 @ 07:48 AM by BritishViking Quick update - Been doing the 5-3-1 routine, but work has meant that I've not had much time to keep a full log. Most recent lifts: Press: 80kg x 6, 92.5kg x 1 Deadlift: 215kg x 8 260kg x 1 Squat: 167.5kg x 6, 190kg x 1 Bench: 122.5kg x 6, 142.5kg x 1 | ||