5/3/1
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mrbeige06/01/12 @ 11:47
Terminator06/01/12 @ 15:17
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
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
Terminator06/01/12 @ 15:19
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
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.
Terminator06/01/12 @ 15:19
JackRevans06/01/12 @ 16:40
Wayne_Cowdrey07/01/12 @ 01:09
Tun08/01/12 @ 06:33
Terminator10/01/12 @ 13:39
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
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
mrbeige10/01/12 @ 13:48
More PBs? Nice work. Looks like a stonking session. You've added 10kgs to your squat this year already. Superb.
Tun10/01/12 @ 14:17
usama9210/01/12 @ 19:44
Terminator10/01/12 @ 20:05
Cheers guys. That will be my last squat session for a few weeks till my exams are done though
Haha, 5/3/1 was the worst programme ever for me!
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!
JackRevans10/01/12 @ 21:13
Terminator said:
Haha, 5/3/1 was the worst programme ever for me!
Haha, 5/3/1 was the worst programme ever for me!
why? how? explain every detail about this. please
Terminator10/01/12 @ 22:02
JackRevans said:
why? how? explain every detail about this. please
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 !
Terminator12/01/12 @ 12:16
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.
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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