5/3/1
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| mrbeige |  | ... | 06-01-2012 @ 11:47 |
 I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Nice lifting dude; great work on the two PBs as well  | ||
| Terminator | | ... | 06-01-2012 @ 15:17 |
 jerking is obviously great, Member 2521, 4720 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | Went to Genisis in London today, met David Bulldog himself Log: thin 35 kg log for a few reps on warm up 75 kg x 1C3P 80 kg x 1C3P 90 kg x 1C3P PB Much easier to press than the standard spec logs, although they make for a harder clean. 95 kg x clean and very nearly pressed it. I had the right hand side locked out, was pushing up the left just as the plates on the left hand side fell off and very nearly hit the female oly lifter to my left. 95 kg x clean and press Standard size log (93 kg empty): 93 kg x 1 PB 93 kg x 1 Right arm was locked out and left arm was at eye level, really bad. Only just made the rep 93 kg x clean failed press Squats: 60 kg x 5 80 kg x 5 100 kg x 5 120 kg x 5 145 kg x 4 (dumped 5th) The squat rack was on a slight incline which was really annoying, also the 145 set felt much heavier than it should have done (maybe because I maxed 2 days ago), so I left it there. Will 3 x 5 145 kg on tuesday though. Cleans: 60 kg x 3 75 kg x 3 92.5 kg x 1 fail 2 PB 92.5 kg x 1 fail 2 Must have been a bad day for me. Decided to abdanon 3 x 3 and work up to a single 95 kg x 1 PB 100 kg x fail Yoke: Not sure what it weighed but I strict pressed it pretty easily, so will assume 50 kg. 50 kg x 30 m 130 kg x 30 m 170 kg x 30 m Still fairly easy 190 kg x 15 m 230 kg x 3 m 230 kg x 4 m http://www.youtube.com/watch?v=BLKzohMfv9g&feature=youtu.b... 190 kg x 30 m Looking back at the video the frame was far too low for me. I had to half squat it up so no wonder pick up was hard. Was going to do farmers next, but I was tired and the 95 kg farmers were too impractical for a weakling like me to get out of the lock out. Skull crushers: +20 kg x 10 +32.5 kg x 10 +32.5 kg x 8 +30 kg x 10 Pull ups: BW x 8 | ||
| Terminator | | ... | 06-01-2012 @ 15:19 |
jerking is obviously great, Member 2521, 4720 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | AndyCoupe said:Im nailing the cleans aswell at the moment How do you mean it was easier cleaning with the 15k plates? Because it was closer to the ground? Good work anyway Yeah the 15 kg plates put the bar closer to the ground than the 20's and 25's so you have more space to build momentum for the bar to be pulled up to the shoulders. | ||
| Terminator | | ... | 06-01-2012 @ 15:19 |
jerking is obviously great, Member 2521, 4720 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | mrbeige said:Nice lifting dude; great work on the two PBs as well Thanks man, its getting there! | ||
| JackRevans | | ... | 06-01-2012 @ 16:40 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | nice PBs! | ||
| Wayne_Cowdrey | | ... | 07-01-2012 @ 01:09 |
 Still got a little bit of strength Member 400, 22057 posts | Lots of work in that session! Well done on the PBs  | ||
| Tun | | ... | 08-01-2012 @ 06:33 |
 Member 2435, 1013 posts SQ 205, BP 145, DL 222.5572.5 kgs @ 100kgs UnEq | Lots of hard work and more PB's. I struggle with 95 farmers to lol.. | ||
| Terminator | | ... | 10-01-2012 @ 13:39 |
jerking is obviously great, Member 2521, 4720 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | Cheers fellas Bench: 50 kg x 5 70 kg x 5 90 kg x 5 95 kg x 5 102.5 kg x 5 fail 6 Close grip: 90 kg x 8 fail 9 95 kg x 4 fail 5 Squat: 70 kg x 5 100 kg x 5 120 kg x 5 145 kg x 5 Was going to do 3 x 5 but I felt good for a single 155 kg x 1 170 kg x 1 PB (grinder) Power clean: 50 kg x 3 70 kg x 3 92.5 kg x 2 f3 = PB 92.5 kg x 2 f3 92.5 kg x 2f3 Volume PB Chins: 15,10,6 Barbell curl: 40 kg x 6 cheated 7th 37.5 kg x 7 | ||
| mrbeige | | ... | 10-01-2012 @ 13:48 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | More PBs? Nice work. Looks like a stonking session. You've added 10kgs to your squat this year already. Superb. | ||
| Tun | | ... | 10-01-2012 @ 14:17 |
Member 2435, 1013 posts SQ 205, BP 145, DL 222.5572.5 kgs @ 100kgs UnEq | Nice big squat, your off again. Well done. | ||
| usama92 | | ... | 10-01-2012 @ 19:44 |
Member 1932, 4 posts SQ 160, BP 140, DL 230530.0 kgs @ 89kgs UnEq | Nice lifting. But how is this in any way 5/3/1?  | ||
| Terminator | | ... | 10-01-2012 @ 20:05 |
jerking is obviously great, Member 2521, 4720 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | Cheers guys. That will be my last squat session for a few weeks till my exams are done though  usama92 said:Nice lifting. But how is this in any way 5/3/1? Haha, 5/3/1 was the worst programme ever for me! | ||
| JackRevans | | ... | 10-01-2012 @ 21:13 |
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | Terminator said: Haha, 5/3/1 was the worst programme ever for me! why? how? explain every detail about this. please | ||
| Terminator | | ... | 10-01-2012 @ 22:02 |
jerking is obviously great, Member 2521, 4720 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | JackRevans said: why? how? explain every detail about this. please 5/3/1 only has you doing the 4 big lifts once a week. I find that I need to squat regularly (2 or 3 times a week) to make my best gains. Bench and OHP need training more frequently than once a week too I think, I find doing bench twice one week and OHP once, then rotating next week works well. Deadlifting once a week is best though, and I think 5/3/1 would have continued to work for deadlift had I continued. On my first cycle I used 90% of my max (as recommended), and in the week I should have got 5 reps I was hitting about 10, 6 reps in the "3" week and 5 in the "1" week. Consequently I lost some maximal strength on squat, bench and OHP, as the rep range was a little higher than is optimal for strength training. I didn't like the 5 sets of 10 back off sets @ 50% either (Wendler's recommended assistance), didn't see how that benefited me at all. I ought to add I was training on low carbs to lose a few kg's when I ran 5/3/1, so the weight loss probably accounted for some of my strength losses. I don't regret trying the programme though, learning what does and doesn't work for my body is just as important as setting new PB's ! | ||
| Terminator | | ... | 12-01-2012 @ 12:16 |
jerking is obviously great, Member 2521, 4720 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | OHP (pause at the bottom): 40 kg x 5 50 kg x 5 62.5 kg x 5 77.5 kg x 3 77.5 kg x 3 Was supposed to have done 77.5 for 5 reps, but third rep was pretty hard so didn't attempt more. After racking the bar I came to the conclusion that I was being a pussy, and decided to do another triple to get some volume in. Push Press: 60 kg x 3 80 kg x 3 90 kg x 2 100 kg x fail (had been looking for 2 reps, not enough leg drive) 100 kg x fail (not enough leg) Frustrating Deadlift: 70 kg x 5 120 kg x 5 160 kg x 3 Add belt, chalk, mixed grip 200 kg x 1 220 kg x 1 PB 225 kg x 1 PB (clean rep) Add straps 230 kg x 1 PB Hitched to f**k Skull crushers: 16.5 each side x 3 sets of 8-10 Supersetted with pull ups: 7,6 Was expecting 220-230 today so I was happy with 230 kg obviously. Not going to be on here for a few weeks now while I get my exams sorted. | ||
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