Wendler 5/3/1
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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!
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
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
Are you doing bench and military press the same day twice a week on the 5/3/1 then?
Nice pressing btw.
Nice pressing btw.
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.
Nice pressing btw.
Thanks.
Yes. Using each for assistance for each other. If that makes sense.
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.
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.
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.
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.
fctilidie29/06/12 @ 22:16
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.
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...
Wes29/06/12 @ 23:05
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!
And front squats? No thankyou, I hate them!
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!
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.
Post Edited: 02.07.2012 @ 18:34 PM by JohnGym
Cycle 1 Week 3Military 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 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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