RB80's 5/3/1 quest for strength

[carnage1985]

Sweet squats bro.

How was the form??

[rb80]

Sweet squats bro.

How was the form??

Cheers bro. Form felt really good today, complete change in the last 2 week from what I was doing before. Very happy!

[carnage1985]

Cheers bro. Form felt really good today, complete change in the last 2 week from what I was doing before. Very happy!

With great form comes great responsibility.
Be the hero the weights deserve!!

[Nexxus]

Yeah, I think squats are my weakest lift atm too (or maybe OHP?) I'm sure you'll be squatting 2 plates for reps in no time though

[rb80]

Yeah, I think squats are my weakest lift atm too (or maybe OHP?) I'm sure you'll be squatting 2 plates for reps in no time though

Missed this one - cheers bro.

[rb80]

OHP day
Barx10, 40kgx10 (Warm-up), 50kgx3x2, 60kgx4 - 2.5kg plates were missing, so this was what I had to work with

BBB - Bench Press 50kgx10x5
Chinups: 8,7,5,5,5
Preacher Curls - 20kgx10x4
Speed Deadlifts: 60kgx20x3

[ulsak]

nice poundage on those presses! It seems you have predisposition for OHP:s

[ICEMANLIDDELL]

Great work on the PB's man. How is everything going?

[rb80]

Great work on the PB's man. How is everything going?

Cheers Iceman! I worked out last week, but due to work didn't get any time to log my workouts. Had a bit of a lower back issue last week due to back squats I think, but otherwise feeling good.

Back day today, work is now not as busy so ready to hit it! I feel like testing that dead 1RM today, haven't for a while so here goes. Going for 160kg!

[rb80]

OK, back logging again after a brief break due to work.

Back day:
Deadlifts: 60kgx10, 80kgx8, 100kgx5, 120kgx3, 140kgx1, 150kgx1, 160kgx failed!

Went for 160kg today, got it to my knees and didn't have the grip. I think it's time to bring out the chalk.

Assistance:
Pullups: (BW): 8, 7, 5, 5 , 5
Bent over rows: 60kgx3x10

I've decided to move back to a normal assistance split because squatting and deadlifting on the same day was knocking my back for six. Decent session today, even though I failed at my max attempt. After today, I will go back to deads for reps using 5/3/1 and give myself a decent rest before testing again.

[Nexxus]

bring out dat chalk and kill that deadlift bro!

[rb80]

bring out dat chalk and kill that deadlift bro!

Cheers bro, will get it next time! Chalk time for sure.

[rb80]

I truly believe chalk is the difference of 50lb

Welcome back m8

Cheers bro!

[rb80]

3 Oct - OHP day

OHP: Barx10, 40kgx10, 50kgx5, 55kgx3, 60kgx5 (PB). Was happy to get 5 reps out, new best for me.

Assistance:
Speed Deadlifts: 60kgx15x3
Preacher Curls with DB's (slow): 10kgx10x3
Hammer Curls: 15kgx10x3 (again slow for burn)
Chins (BW): 5,6,5,5,5

Ab and Core:
50 crunches, 15xside crunches and 1 min plank - 2 sets

[ozziefitchick]

Speed deadlift? aware me pls
Im 5kg behind your hammer curl..time to stop the creatine luls
solid workout as usual RB!

[rb80]

Speed deadlift? aware me pls
Im 5kg behind your hammer curl..time to stop the creatine luls
solid workout as usual RB!

Ah they are just quick deadlifts done for cardio with smaller weight and higher reps. Do 20 reps with light weight x 3 sets and you get a decent little workout.

With most of my bicep exercises, I really don't use much weight at all and focus on maximum burn with slowing lowering the weight and then exploding up.

Was a decent workout, cheers!

[rb80]

3km run around the block with a workmate today, holy sh$t cardio fitness has gone gone gone! Did it a little under 15 mins, so around 5 min kms. I think we might get a few guys into it with the sun being back again, so this should at least mean I can struggle and get it back.

[rb80]

Leg day.
Having a break from back squats to give my lower back a bit of a break this week.

Main Lift
Front Squats: 60kgx10, 70kgx10, 75kgx10, 80kgx10 and 100kgx5 (PB). Vid of PB:


Assistance
Stiff Leg Deads: 60kgx10x3
Calf raises on leg press: 100kgx12x3
DB Deadlifts (trap bar style): 40kgx10x3

Happy with my front squat PB, did plenty of sets today. Also the DB Deads really work my body hard at the end of the session, I really love those (wish the gym had a trap bar though)

[ktj4l]

Congrats on the Fronts PB. Did you injure your lower back or was it just sore?

[rb80]

Congrats on the Fronts PB. Did you injure your lower back or was it just sore?

Cheers bro.

My lower back issue is a tweak that bugs me from time to time on my right side. Not quite an injury, but enough to make me be careful.

[rb80]

Deadlift day:
Deadlifts: 60kgx10, 80kgx10 (warmup). 90kgx5, 110kgx5, 120kgx7. Concentrating on good form today, sumo style.

Assistance:
Pullups (BW): 8,7,5,5,5.
DB Rows: 30kgx10x4 (slow downward, concentration on form).

Wish I had a bit more time today, would have done a few more things but this was all I had time for. Was a good session, didn't push myself on the deads after last weeks heavy max test to give my body a bit of a break.

[ulsak]

long time no see, really impressing fronts. I think fronties are a better option to deal with a sore back.

[rb80]

long time no see, really impressing fronts. I think fronties are a better option to deal with a sore back.

Hey there ulsak, been busy with work of late. Cheers on the front squats, yes definitely are much more back friendly. I really like doing front squats personally.

[Nexxus]

120 kg x 7 focusing on form?
ur gonna destroy 160kg man

did u bring the chalk out yet btw?

[rb80]

120 kg x 7 focusing on form?
ur gonna destroy 160kg man

did u bring the chalk out yet btw?

Ha, hope so, cheers bro.

Didn't bring the chalk out yesterday, I find my grip at 120-130 is not too bad. At about 150kg is where I need it!

[rb80]

12/10/12
OHP Day

OHP: Barx10, 40kgx10 (Warmup). 50kgx5, 55kgx3, 60kgx4

Assistance:
Chinups (BW): 8,7,5,5,5
Preacher DB Curls: 10kgx10x3 on each arm
Hammer Curls: 15kgx10x3
Rack pulls: 100kgx10, 120kgx10
BB Shrugs: 60kgx10, 70kgx10x2

Decent session, been trying to get to the gym all week but for various reasons couldn't. Glad to get in the gym!

[rb80]

13/10/12
Leg day:

Front Squats:
40kgx10, 60kgx10 (Warmup). 70kgx10, 80kgx10, 100kgx4. Used clean grip for all sets today, I read apparently it's better to do them clean grip because it forces good form. I could have got another at 100kg leg wise today, but my flexibility in my hands let me down a little bit. I think I will start upping the working sets to get a bit more burn.

Assistance:
Leg press: 160kgx10, 180kgx10, 200kgx10, 220kgx9
Calf exercises on leg press: 80kgx20, x15x3 (Damn the burn in my calves doing these!!!)
Deadlifts on hammer strength shrug machine: 80kgx10x3 (Getting down deep like a reverse squat).

Good session today, legs smashed, limped out which is always a good sign.

[ozziefitchick]

Mirin those front squats! have you tried them with straps before? have seen this done and think I might try it next week. Good to see you posting again also, summer is coming!

[rb80]

Mirin those front squats! have you tried them with straps before? have seen this done and think I might try it next week. Good to see you posting again also, summer is coming!

Hey there OZ, thanks love me some front squats! I haven't ever tried them with straps, but I note that this is the recommended path if you don't have the hand flexibility rather than reverting to cross arm grip. I rekon give me a little while and I will get it, I couldn't even do 80kgx1 clean grip about a month ago, so it's coming along. Summer is coming, even in dreary SA! Hope you enjoy it before you jetset off to the US.

[ulsak]

13/10/12
Leg day:

Front Squats:
40kgx10, 60kgx10 (Warmup). 70kgx10, 80kgx10, 100kgx4. Used clean grip for all sets today, I read apparently it's better to do them clean grip because it forces good form. I could have got another at 100kg leg wise today, but my flexibility in my hands let me down a little bit. I think I will start upping the working sets to get a bit more burn.

Assistance:
Leg press: 160kgx10, 180kgx10, 200kgx10, 220kgx9
Calf exercises on leg press: 80kgx20, x15x3 (Damn the burn in my calves doing these!!!)
Deadlifts on hammer strength shrug machine: 80kgx10x3 (Getting down deep like a reverse squat).

Good session today, legs smashed, limped out which is always a good sign.

Solid work mate!
A tips on fronties; you can also use straps with the clean grip to ease the strain from your wrists.
Edit; Ozziefitchick has apperantly check on that too..