Wendler 5/3/1

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JohnGym		...	26-06-2012 @ 21:49
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	Wes said:Good graft. What's with the looking over to your right side after dropping every rep on the sumo's ? I half expected a baby to crawl under the bar !! Lol. I literally have no idea why I do that. First time I have ever noticed it too!

JohnGym		...	28-06-2012 @ 10:01
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	Bench Press - Trialled a new, much wider grip. 5 x 47.5kg 5 x 60kg 3 x 72.5kg ---------------- 3 x 82.5kg 3 x 95kg 8 x 107.5kg (Target this week was 3 reps) ---------------- 10 x 72.5kg 10 x 72.5kg 10 x 72.5kg 10 x 72.5kg 10 x 72.5kg 10 x 72.5kg Military Press 10 x 40kg 10 x 40kg 10 x 40kg 10 x 40kg 10 x 40kg Single Arm Row 10 x 30kg 10 x 30kg 10 x 30kg 10 x 27.5kg 10 x 27.5kg Lesson for today: Listen to greats. The champions. Success leaves clues... That's all folks. Adios

Woolfie		...	28-06-2012 @ 10:12
Member 1217, 142 posts SQ 177.5, BP 117.5, DL 205 500.0 kgs @ 73kgs UnEq	Are you doing bench and military press the same day twice a week on the 5/3/1 then? Nice pressing btw.

JohnGym		...	28-06-2012 @ 10:20
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	Post Edited: 28.06.2012 @ 10:21 AM by JohnGym Woolfie said:Are you doing bench and military press the same day twice a week on the 5/3/1 then? Nice pressing btw. Thanks. Yes. Using each for assistance for each other. If that makes sense.

JohnGym		...	28-06-2012 @ 11:27
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	Note for self. Bench hand spacing. 32.5inches (82.55cm) closest finger to closest finger.

JohnGym		...	29-06-2012 @ 10:02
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	Squats - Raw (3 minutes rest between all sets on main lift) 5 x 55kg 5 x 67.5kg 3 x 82.5kg ---------------- 3 x 95kg 3 x 110kg 11 x 122.5kg - Belt on for last set 7 minutes between exercises ---------------- 10 x 82.5kg (90 -100 seconds rest between these sets) 10 x 82.5kg 10 x 82.5kg 10 x 82.5kg 10 x 82.5kg My cardio gets blasted on these volume sets! 7 minutes between exercises Front Squats 10 x 50kg (90 - 100 seconds rest between these sets) 10 x 50kg 10 x 50kg 10 x 50kg 10 x 50kg Again, easy front squats. 10kg increase on this time last week. Next week will be 5 x 10 @ 60kg. Plate Crunch 10 x 1.25kg (2 mins rest between these sets because my abs are gay) 10 x 1.25kg 10 x 1.25kg 10 x BW 10 x BW Tough all around due to the hamstring DOMS I have had since Tuesday. Thank you SLDL! That's all folks. Adios.

JohnGym		...	29-06-2012 @ 22:12
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	Decided to get back up to 90kg with immediate effect. Will still only eat 100% Paleo but getting back to a respectable weight for my height is of utmost priority for me now! That is all.


fctilidie		...	29-06-2012 @ 22:16
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125 355.0 kgs @ 67kgs UnEq	Good session. I know what you mean about these sessions been brutal. I've been doing all my recent ones fasted which just makes it horrible.

JohnGym		...	29-06-2012 @ 22:37
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	fctilidie said:Good session. I know what you mean about these sessions been brutal. I've been doing all my recent ones fasted which just makes it horrible. They are tough sessions but I genuinely feel stronger already! The slow progress is going to be the hardest part for me. Slowly slowly catchy monkey and all that tough...

Wes		...	29-06-2012 @ 23:05
31.6 and Obese !! Get in.... Member 869, 1355 posts SQ 320, BP 200, DL 310 830.0 kgs @ 97.5kgs Eq	Good solid graft, stick with it !!

Woolfie		...	30-06-2012 @ 00:20
Member 1217, 142 posts SQ 177.5, BP 117.5, DL 205 500.0 kgs @ 73kgs UnEq	Good stuff, I was wrecked after my squats today and I didn't do anything like the amount of volume you did. And front squats? No thankyou, I hate them!

JohnGym		...	30-06-2012 @ 08:06
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	Wes said:Good solid graft, stick with it !! Cheers mate. I will. Woolfie said:Good stuff, I was wrecked after my squats today and I didn't do anything like the amount of volume you did. And front squats? No thankyou, I hate them! Nice one. With it being the last session of the week before 2 days off I just make sure I blast it as much as possible. I'm brand new to front squats right now so am enjoying the progression.

JohnGym		...	02-07-2012 @ 17:54
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	Post Edited: 02.07.2012 @ 18:34 PM by JohnGym Cycle 1 Week 3 Military Press (2 mins between sets) 5 x 27.5kg 5 x 32.5kg 3 x 40kg ---------------- 5 x 47.5kg 3 x 55kg (4 minute s**t break) 13 x 60kg ---------------- 10 x 40kg (90 seconds rest between sets) 10 x 40kg 10 x 40kg 10 x 40kg 10 x 40kg Chin Ups (2 minutes rest between sets) 10 x BW 9 x BW 7 x BW 6 x BW 6 x BW Weighted Dips (90seconds between sets) 10 x BW + 5kg 10 x BW + 5kg 10 x BW + 5kg 10 x BW + 5kg 10 x BW + 5kg Dips, far too easy.

Woolfie		...	02-07-2012 @ 19:12
Member 1217, 142 posts SQ 177.5, BP 117.5, DL 205 500.0 kgs @ 73kgs UnEq	13 reps? Jeez! I've got a lot of catching up to do

JohnGym		...	02-07-2012 @ 23:18
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	Woolfie said:13 reps? Jeez! I've got a lot of catching up to do Cheers. Deadlifts tomorrow though. Will be quite light but I'm already dreading it!

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