5/3/1
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| Terminator |  | Week 4: 5/3/1 Bench and Squat Deload | 11-12-2011 @ 16:10 |
 jerking is obviously great, Member 2521, 5090 posts SQ 240, BP 160, DL 290690.0 kgs @ 111kgs UnEq | Nothing too strenous today: Bench: 42.5 kg x 5 55 kg x 5 65 kg x 5 55 kg x 10 55 kg x 10 55 kg x 10 Squat: 60 kg x 5 72.5 kg x 5 87.5 kg x 5 72.5 kg x 10 72.5 kg x 10 72.5 kg x 10 Overhead Squat: 20 kg x 4 30 kg x 2 - Felt wobbly, so left it there Push Jerk: Tried these today for the first time 30 kg x 5 60 kg x 3 | ||
| sotonchris | | ... | 14-12-2011 @ 10:24 |
Member 2978, 3 posts SQ 152.5, BP 85, DL 210447.5 kgs @ 76kgs UnEq | Going to be in the gym friday or saturday morning? If you're around on sat morning my training partner should be doing some heavy benching I've been having some fun with bands at the performance centre while my injurers recover. | ||
| Terminator | | week 4: OHP and deadlift deload | 14-12-2011 @ 15:32 |
jerking is obviously great, Member 2521, 5090 posts SQ 240, BP 160, DL 290690.0 kgs @ 111kgs UnEq | OHP: 40 kg x 5 47.5 kg x 5 40 kg x 10 40 kg x 10 40 kg x 10 Push Press: 57.5 kg x 3 57.5 kg x 3 Front Squat: 40 kg x 5 60 kg x 5 60 kg x 5 Deadlift (all strapped): 50 kg x 5 70 kg x 5 90 kg x 5 120 kg x 5 One arm deadlifts (with strap): 90 kg x 1 110 kg x 1 PB 120 kg x 1 PB 130 kg x 1 PB 140 kg x 1 PB Pleased with that, still not too hard, probably 160 there. My arm felt like it was going to fall off though on the initial pull | ||
| Terminator | | ... | 14-12-2011 @ 17:51 |
jerking is obviously great, Member 2521, 5090 posts SQ 240, BP 160, DL 290690.0 kgs @ 111kgs UnEq | sotonchris said:Going to be in the gym friday or saturday morning? If you're around on sat morning my training partner should be doing some heavy benching I've been having some fun with bands at the performance centre while my injurers recover. Dropped you a PM man | ||
| JackRevans | | ... | 14-12-2011 @ 18:23 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | nice one arm deadlifts  | ||
| Terminator | | Sandbag training | 15-12-2011 @ 12:19 |
jerking is obviously great, Member 2521, 5090 posts SQ 240, BP 160, DL 290690.0 kgs @ 111kgs UnEq | 74 kg sandbag Shoulder clean, walk 15m turn walk 15 m = 1 run Did 2 runs (shoulder clean at start of every run) Did 1 run Did 3 runs PB Then did 5 shoulder cleans continously Then tried a lap clean but was too tired to manage it | ||
| Terminator | | Cycle 2: Week 1 5/3/1 Bench & Squat | 17-12-2011 @ 12:35 |
jerking is obviously great, Member 2521, 5090 posts SQ 240, BP 160, DL 290690.0 kgs @ 111kgs UnEq | I normally train events on Sat but think my callus needs longer to heal fully, so did gym training instead. Went with a couple of friends. Bench: 60 kg x 6 70 kg x 5 82.5 kg x 5 95 kg x 7 nearly 8 Was aiming for a PB on 10  55 kg x 10 55 kg x 10 CGBP 55 kg x 10 Squats: 60 kg x 6 80 kg x 5 100 kg x 5 120 kg x 5 137.5 kg x 5 fail 6 PB on this weight is 9 (set a couple weeks ago), was aiming for 10 today 80 kg x 10 80 kg x 10 80 kg x 10 Skullcrushers: First time doing these EZ bar + 5 kg each side x 15 + 10 kg x 10 +5 kg x 10 Wide grip pull ups: BW x 10/9/8 Hyper extensions: Doing these a little different now as Nick showed me, need to work my upper back more apparently, to stop me lifting with my back on squats so much Plank: 60 seconds Side Plank: 35 sec right, 45 sec left Weight after session: 96.9 kg So I have lost 4.4 kg in the last 28 days by reducing the carbs and upping the protein in my diet. Have also lost nearly an inch on the waist, and clothes feel looser etc. However strength has definetly plummeted especially on the upper body, 110 x 5 Bench and 77.5 x 5 Press would certainly not occur now. Bar todays session squats have been improving still on a calorie deficit and the same can be said argueably for deadlifts. I am probably stronger than I was last time I was this bodyweight, which is the main thing. That said I have hit a few good rep PB's in the last 4 weeks: noteably a 100 kg Push Press, 137.5 kg x 9 squat, 187.5 kg x 9 deadlift, 85 kg x 3 Log C&P and 90 kg farmers for a much faster time. I could consider losing weight further to compete in the under 90's comp where the weights are a fair bit lighter and I would probably place higher, but my goal is to become stronger, rather than simply more competitive for my weight class. So I shall start increasing my food intake (but not at the mad levels that I did over summer) to slowly build up to 105 kg, hopefully pressing strength will return too. | ||
| Tun | | ... | 20-12-2011 @ 07:40 |
 Member 2435, 1013 posts SQ 205, BP 145, DL 222.5572.5 kgs @ 100kgs UnEq | I havn't looked in for a while T-man (My job has taken most of my time) Got a day off today tho  Well you seem to have lost the weight you wanted to, i see some of your strength has gone too! Only to be expected i guess. So the plan is to bulk up again with leaner muscle? You will smash your previous PB's and the race is on to 600kg lol...I am looking forward to seeing how you get on man | ||
| Terminator | | ... | 20-12-2011 @ 13:08 |
jerking is obviously great, Member 2521, 5090 posts SQ 240, BP 160, DL 290690.0 kgs @ 111kgs UnEq | Tun said:I havn't looked in for a while T-man (My job has taken most of my time) Got a day off today tho Well you seem to have lost the weight you wanted to, i see some of your strength has gone too! Only to be expected i guess. So the plan is to bulk up again with leaner muscle? You will smash your previous PB's and the race is on to 600kg lol...I am looking forward to seeing how you get on man Yep that's right man. Hopefully I can build up to a non-fat 105 kg in the next 12 months lol. The race for 600 kg is on indeed, I expect it will be more of a marathon than a sprint though, but we will both get there, its just a matter of time. | ||
| Terminator | | ... | 20-12-2011 @ 13:26 |
jerking is obviously great, Member 2521, 5090 posts SQ 240, BP 160, DL 290690.0 kgs @ 111kgs UnEq | Decided to train a little differently from 5/3/1 for a while. I've got uni exams in 5 weeks, so I'm going to take a 3 week break from training to concentrate on my studies in 4 weeks, which would only leave me time for 1 5/3/1 session. My squat form needs attention, and I need to regain the pressing strength I have lost, so I'm doing more or less mark rippetoes Starting Strength: Strict Press (mostly paused reps): 40 kg x 5 50 kg x 5 60 kg x 5 70 kg x 5 70 kg x 5 70 kg x 5 Volume PB Push Press: 50 kg x 5 70 kg x 3 80 kg x 3 Harder than it should be 95 kg x 1 (was going to do 95 for 3 sets of 2, but the 1 rep was a grinder lol) 90 kg x 3 90 kg x 2 (fail 3) 90 kg x 2 (fail 3) Squats: 60 kg x 5 low bar 60 kg x 5 high bar (as normal) 80 kg x 5 high bar 80 kg x 2 low bar, felt weird so stopped low bar 100 kg x 5 high bar 120 kg x 5 no hyperextending the back, good 125 kg x 5 130 kg x 5 slight hyper extension on last rep 130 kg x 4 dumped the 5 th rather than lift it with the back Am dropping the weight to work on my form, I feel much more powerful with low bar, but keeping the weight in position with more than 60 is proving difficult. Will stick with it. Powerclean: 50 kg x 3 70 kg x 3 75 kg x 3 PB I think 80 kg x 3 PB 85 kg x 1 fail 2 = PB Left arm machine shoulder press: 20 x 5 45 x 5 55 x 5 55 x 4 verry close to a 5 th Chin ups: 14,12,9 2 hour 5 minute session | ||
| Terminator | | ... | 22-12-2011 @ 22:26 |
jerking is obviously great, Member 2521, 5090 posts SQ 240, BP 160, DL 290690.0 kgs @ 111kgs UnEq | Trained at Physical Culture in East Putney with several friends today. Bench: 60 kg x 6 80 kg x 4 100 kg x 5 Then my friend showed me how to do the whole arch your back, rest on your traps bench set up etc. (Until now I have always just lied under the bar like a bed and pressed) Technique took a while to get used to, did loads of singles and triples on 100 kg. Front Squat: 60 kg x 5 80 kg x 5 Apparently I'm doing these wrong too lol, I did some work with straps as I was using the same method of holding the bar for front squats as I do with presses, this is incorrect apparently. Deadlift: 60 kg x 5 110 kg x 5 140 kg x 5 170 kg x 3 190 kg x 8 =PB (rep 7 slightly hitched, rep 8 more hitched) Circus Dumbbell: Cleaned the 78 kg DB, was pleased with that! Atlas Stones: 60 kg easy, very nearly pressed it actually, did loads of reps 110 kg off the floor maybe an inch if that. Didn't have any tacky on though. Axle clean and press: 50 kg (power clean) 80 kg x 1 (cont clean) 80 kg x 2 (cont clean) Lessons to take from this little meet are to get my bench technique sorted, and to continue to improve on my wrist flexibilty. | ||
| Terminator | | ... | 22-12-2011 @ 22:29 |
jerking is obviously great, Member 2521, 5090 posts SQ 240, BP 160, DL 290690.0 kgs @ 111kgs UnEq | My friend made me rumble roller my thighs too and do several stretches. We did front squats again, and my feet were now able to turn inwards a little more. He says I have my feet very widely angled on squats, and that this is due to poor mobility in the quads | ||
| Terminator | | ... | 23-12-2011 @ 10:18 |
jerking is obviously great, Member 2521, 5090 posts SQ 240, BP 160, DL 290690.0 kgs @ 111kgs UnEq | Me and Jason on the 80 kg axle http://www.youtube.com/watch?v=AHZEPQ8x_CA Me on the 110 stone (lol) http://www.youtube.com/watch?v=J6j5yVGpqtI&feature=mfu_in_... Me on the 60 stone http://www.youtube.com/watch?v=pyNAiTznH54&feature=mfu_in_... | ||
| Tun | | ... | 23-12-2011 @ 10:18 |
Member 2435, 1013 posts SQ 205, BP 145, DL 222.5572.5 kgs @ 100kgs UnEq | Was the 110kg stone that hard? We are hoping to get one next year and we decided on a 110kg one....Not sure now!! | ||
| Terminator | | ... | 24-12-2011 @ 13:17 |
jerking is obviously great, Member 2521, 5090 posts SQ 240, BP 160, DL 290690.0 kgs @ 111kgs UnEq | I think Leggzie will be fine with the 110 stone. I didn't have any tacky though, apparently that makes a huge difference, so I'd probably order some of that before you attempt the stone ! | ||
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