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My 5/3/1 log

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fctilidie		...	11-07-2011 @ 13:13
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125 355.0 kgs @ 67kgs UnEq	Military Press 1 x 5 @ 32.5kg 1 x 5 @ 40kg 1 x 3 @ 47.5kg --------------- 1 x 5 @ 60kg 1 x 3 @ 67.5kg 1 x 3 @ 75kg Dips 5 x 8 @ 35kg Chins 5 x 10 Swiss Bar Curls 3 x 12 @ 20kg Almost didn't train today as my wrist and fingers are still painful from the failed front squat on Saturday. Target was 5 but I knew that wasn't going to happen. I was surprised that I manged to get through the sets of dips and chins. Went light on the curls as my joints weren't feeling great at that point.
fctilidie		...	12-07-2011 @ 13:32
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125 355.0 kgs @ 67kgs UnEq	Deadlift 1 x 5 @ 72.5kg 1 x 5 @ 90kg 1 x 3 @ 110kg ---------------- 1 x 5 @ 135kg 1 x 3 @ 155kg 1 x 5 @ 172.5kg ---------------- 1 x 1 @ 200kg Fat Bar Deadlift 3 x 10 @ 85kg Hit my target today. Decided to pull 200kg straight after it for some reason and have tweaked a muscle in my back, it's nothing serious but I'm really annoyed at myself because my form was so bad that it might aswell of been a straight leg deadlift. It eased up pretty fast so I carried on, but I decided to just do 3 sets of fat bar deadlifts to not risk anything. If I get my form sorted I think I have a big deadlift in me.
Paul_D		...	12-07-2011 @ 13:46
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5 637.5 kgs @ 77kgs UnEq	Just thought I'd POP in, interesting journal mate. Regarding your deadlifting, I wouldn't think to much of going for a big single, keep going with the reps, they'll help out lots in the long run. Chasing deadlift singles a lot has not done good things for my back. Setting a goal of not going for another single until you nail something like 200x5 might be a good idea (then you'll defiantly have 230 plus). Good luck with the training, keep on with the 531, its simple and it works.
fctilidie		...	12-07-2011 @ 15:37
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125 355.0 kgs @ 67kgs UnEq	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.
fctilidie		...	14-07-2011 @ 20:40
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125 355.0 kgs @ 67kgs UnEq	Swiss Bar Bench Press 1 x 5 @ 45kg 1 x 5 @ 55kg 1 x 3 @ 65kg --------------- 1 x 5 @ 82.5kg 1 x 3 @ 92.5kg 1 x 5 @ 102.5kg DB Bench Press 5 x 10 @ 34kg Kroc Rows 5 x 20ea @ 34kg Swiss Bar Curls 3 x 10 @ 35kg Hit my target today, did it without a spotter and the last rep was a real grinder. Happy with the progress I'm making on db bench and rows, but I still suck at curls.
fctilidie		...	15-07-2011 @ 15:21
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125 355.0 kgs @ 67kgs UnEq	Post Edited: 18.07.2011 @ 17:52 PM by fctilidie Squat 1 x 5 @ 65kg 1 x 5 @ 80kg 1 x 3 @ 97.5kg ---------------- 1 x 5 @ 120kg 1 x 3 @ 137.5kg 1 x 4 @ 152.5kg ---------------- 1 x 3 @ 152.5kg Squat 1 x 10 @ 100kg Videos from today: Decided to wear the lifting shoes for all sets today and it really messed things up. I just couldn't seem to get my form anywhere near right, and all the sets felt heavy from the start today. I did an extra set with the top set to see if I could change things but it just wasn't happening. I cut the session short after one of the extra sets as I just didn't feel right. Maybe I just need this deload that's coming.
fctilidie		...	17-07-2011 @ 14:48
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125 355.0 kgs @ 67kgs UnEq	Post Edited: 18.07.2011 @ 17:56 PM by fctilidie Squat 2 x 10 @ 40kg 2 x 5 @ 60kg 1 x 30 @ 80kg Close Grip Bench Press 2 x 10 @ 40kg 2 x 5 @ 60kg 1 x 17 @ 80kg Deadlift 1 x 30 @ 80kg Videos from today: Wanted to work on my form in the lifting shoes so decided to put just over my bodyweight on the bar and see how many reps I could get, could of got quite a few more if I'd pushed it. Once I was done I decided to do the same with cgbp and deadlift, I could of got quite a lot more on deadlift but stopped at 30 again. My grip on CGBP could do to move in a bit looking at the video, it's still about 4" on each side closer than my bench press grip though.
fctilidie		...	18-07-2011 @ 18:00
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125 355.0 kgs @ 67kgs UnEq	Military Press 1 x 5 @ 32.5kg 1 x 5 @ 40kg 1 x 5 @ 47.5kg Dips 5 x 20 Chins 5 x 10 Deload week on main lifts, but keeping my accessory stuff at a decent level.
fctilidie		...	19-07-2011 @ 14:57
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125 355.0 kgs @ 67kgs UnEq	Deadlift 1 x 5 @ 72.5kg 1 x 5 @ 90kg 1 x 5 @ 110kg No accessory work today, my lower back was feeling a bit tender so just did my deload lifts and left.
fctilidie		...	21-07-2011 @ 22:19
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125 355.0 kgs @ 67kgs UnEq	Swiss Bar Bench Press 1 x 5 @ 45kg 1 x 5 @ 55kg 1 x 5 @ 65kg Dips 5 x 20 Chins 3 x 10 Deload week is nearly over now.
fctilidie		...	23-07-2011 @ 16:12
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125 355.0 kgs @ 67kgs UnEq	Power Clean 40kg x Lots 50kg x A Few Squat 1 x 5 @ 60kg 1 x 10 @ 60kg 1 x 5 @ 80kg 1 x 5 @ 100kg 1 x 5 @ 120kg 1 x 5 @ 130kg 1 x 3 @ 140kg 1 x 3 @ 150kg 1 x 1 @ 160kg 1 x 10 @ 100kg 1 x 10 @ 120kg I went to OSG today for a personal training session with Kev, top bloke and really good coach. Spent most of the time working on power cleans as it was the olympic lifts I want to learn. I know what I need to work on now so can start adding them in and trying to improve. We also looked at my squat, bench and deadlift. I did the squats on my own after we'd finished. I'll no doubt go back there in a few months and learn the snatch, wish I lived closer really.
kev		...	23-07-2011 @ 19:06
u75kg World Powerlifting Champion. Member 601, 3067 posts SQ 222.5, BP 177.5, DL 272.5 672.5 kgs @ 80kgs UnEq	Was a pleasure working with you today mate, hope you found the long journey worth while. I'll keep my eye on your log and try to help out any way I can.. Feel free to ask any questions now you know wot u need to be working on.
fctilidie		...	24-07-2011 @ 07:33
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125 355.0 kgs @ 67kgs UnEq	I'll make sure I get plenty of videos of the stuff we worked on. And if I think of anything I'll drop you a message in your journal. Meeting you also made me realise I should probably put on a bit of size as I looked like someone who doesn't even train stood next to you
fctilidie		...	25-07-2011 @ 16:14
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125 355.0 kgs @ 67kgs UnEq	Military Press 1 x 5 @ 32.5kg 1 x 5 @ 40kg 1 x 3 @ 50kg --------------- 1 x 5 @ 52.5kg 1 x 5 @ 60kg 1 x 7 @ 70kg Dips 5 x 5 @ 40kg Pull Ups 5 x 10 TRX Press Ups 25 - 20 - 15 - 10 -5 Good session today. Matched what I got last time on this weight. Dips felt pretty brutal but I got through them ok. Decided to do pull ups instead of chin ups which I usually do.
fctilidie		...	26-07-2011 @ 20:02
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125 355.0 kgs @ 67kgs UnEq	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.

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