RB80's 5/3/1 quest for strength

[rb80]

I glanced at this yesterday and all day i was saying in my head i will get 8 x 100kg fronts.

Last night gave it everything and got 7 haha so great effort bro.

I squat twice a week - fronts then backs.
I wouldn't stop fronts mate just add in backs on another day even if it isn't leg day.

HA! Glad I spurred you on mate! Rest assured that I was exactly the same after 7x100kg, the last rep was an absolute killer, I didn't have anything left.

Great idea on the back squats idea, I'm sure my legs could take it and to be honest I'd prefer to be doing 5 days a week. Will give it a go. Honestly think with I'm going to be able to finally pump out some decent back squat weight, looking forward to it!

[rb80]

Shoulders/OHP Day
OHP: Warmup: Barx10, 40kgx10
Working Sets: 50kgx5, 55kgx3, 60kgx4
Stalling a bit with my OHP here. I'm going to reset all my numbers next week and start up my 5/3/1 properly again. Also think some micro plates (especially for OHP) would come in handy.

Assistance:
Chinups (BW): 10, 9, 5,5 Happy with this today
Preacher DB Curls: 10kgx10, 12.5x7, 10kgx10x2
Hammer Curls: 15kgx10x2

Decent quick sesh, happy with chinups, need to get that OHP progressing up though.

[ktj4l]

Smaller plates definitely come in handy. I assume this was 5,3,1+ week? So you got 3 extra reps, nothing to worry about yet. Chinups are progressing nicely.

[ulsak]

gotta second Kraut here. I would be very happy with 60 kg even once. GJ!

[Nexxus]

Why are you thinking of resetting all your numbers? You seem to be getting all the required reps and more quite easily.

Agree with you about the micro plates though

[rb80]

Smaller plates definitely come in handy. I assume this was 5,3,1+ week? So you got 3 extra reps, nothing to worry about yet. Chinups are progressing nicely.

Actually I was supposed to be on deload, but I couldn't resist. Cheers on the chinups, getting there slowly.

gotta second Kraut here. I would be very happy with 60 kg even once. GJ!

Cheers ulsak.

QUOTE=Nexxus;972635133]Why are you thinking of resetting all your numbers? You seem to be getting all the required reps and more quite easily.

Agree with you about the micro plates though[/QUOTE]

I meant resetting so that the number incorporate micro plates, good to hear you think they are worthwhile. Plus I think my back squat and deadlift are way out, so it's time to move them along.

Cheers for the feedback as usual gents.

[rb80]

2 November 12 - Bench/Chest Day
BB Bench Press: 60x10x2, 70kgx8, 80kgx5, 60kgx10, 60kgx9
Adding lots of volume to my bench workouts in the hope of making my bench improve.

Assistance
Dips (BW): 10x3, x9 (Tris were smashed by this point)
Cable Flys: 4 sets of 10
Tri Rope Pull Down: 4 sets of 10

[rb80]

Back squat and other day!

Back squats: Warmup: 60kgx10, 70kgx10, 80kgx10
Working sets: 100kgx10, 120kgx1, 130kgx1 (yyyeeeeaaaahhhh buddy), 140kgx failed!

Pumped to pull out a new PB.

Other work:
Pullups: 10, 7, 6, 5, 5
Stiff leg deads: 60kgx10, 70kgx10x3
BB Shrugs: 80kgx12x4

Good session to round the week out and pumped with new back squat PB.

[rb80]

Vids of todays working sets:

[Nexxus]

Squats look good man, gj

[rb80]

Squats look good man, gj

Cheers bro.

[rb80]

Deadlift day:
Deadlifts: Warmup - 60kgx10, 80kgx10
Working sets: 95kgx5, 110kgx5, 122.5x9 Decent last set today, technique has definitely come along.

Assistance:
BB Rows (Overhand): 60kgx10, 65kgx10x2
BB Rows (Underhand): 60kgx10x2
Seated Cable Rows: 3 sets of 10.

Good session. Really need to do some cardio this week, have put on a little bit of extra weight from not eating as well as I should. But training still going well.

[ulsak]

Deadlift day:
Deadlifts: Warmup - 60kgx10, 80kgx10
Working sets: 95kgx5, 110kgx5, 122.5x9 Decent last set today, technique has definitely come along.

Assistance:
BB Rows (Overhand): 60kgx10, 65kgx10x2
BB Rows (Underhand): 60kgx10x2
Seated Cable Rows: 3 sets of 10.

Good session. Really need to do some cardio this week, have put on a little bit of extra weight from not eating as well as I should. But training still going well.

Nice development on deads. And an awesome squat carnage, mate!

[rb80]

Nice development on deads. And an awesome squat carnage, mate!

Cheers bro - feel like I'm back on track with my deadlifts.

[ktj4l]

9 reps at that weight is solid.

[rb80]

9 reps at that weight is solid.

Cheers bro.

[rb80]

122.5 x 9 gjdm

how did the lower back pull up?

Cheers carnage. Lower back pulled up really well, I have conciously been concentrating on pushing the weight from my legs through the floor at the begining of the lift and it seems to be paying off.

My back squat however, I was sore on Sunday. Will be working on it hard this week and not testing max.

[rb80]

Bench day:
Trying something new, scrapping 5/3/1 and doing Ed Coan's 12 week program, with some other stuff thrown in. Here's how it went:

Bench Press: Warmup: 50kgx10, 60kgx10
Working sets: 65kgx10, 70kgx9
Close Grip Bench: 60kgx10, x9
Tri Rope Pull Down: 4 sets of 15-12
Cable Flyes: 4 sets of 12
Incline Bench: 50kgx10, x9

Was a tough session with a load of volume, tris and chest smashed. Good stuff.

[ulsak]

Ok, switched routine, but it isn't that much different from my 5/3/1 bench layout, so I give the thumbs up and hope to see them gains coming too..

[rb80]

Ok, switched routine, but it isn't that much different from my 5/3/1 bench layout, so I give the thumbs up and hope to see them gains coming too..

Cheers ulsak, trying to see whether some volume induces some gains!

[rb80]

Leg day:
Front Squats: 50kgx10, 60kgx10, 80kgx10, 90kgx10, 100kgx6. Sadly failed at seven today, the bar slipped a little on my sixth rep, ended up rolling out of my hands on the 7th rep attempt. Never mind.

Back Squats: 80kgx10, 90kgx10, 100kgx5 After my fronts, I was happy with these.
SLDL: 70kgx10x3
Calf raises on leg press: 4 sets of 15 @ 100kg

Was completely spent after todays workout, good stuff. Love working out on the weekends.

[ulsak]

a massive leg beating. I'm doing the same layout, but the other way around with fronts and back squats. gj, mate!

[rb80]

a massive leg beating. I'm doing the same layout, but the other way around with fronts and back squats. gj, mate!

Cheers Ulsak. The volume is a killer, but the gains are coming, feeling a lot stronger leg wise lately.

[ktj4l]

Strong front squats as usual.

[rb80]

Strong front squats as usual.

Cheers strong kraut!

fuuarrk are you me?

I failed bad on my fronts too this week.
Pushed out 8 at 90kg and it was a mess.
Dropped it to 75kg and did as slow and deep as possible - wrecked me will do them more controlled until my legs and arm flexability can take it.

How bloody good is the weather at the moment?
Had to work today and was late for work because of the pageant!!
Hopefully sometime over the next few weeks we can catch up for a sesh!!

Yeah, I was a little off yesterday, good job on the lowering weight and focus on from. Sometimes its the better option!

Weather is awesome, going to the beach today, summertime here we come. Bugger on the pageant holding you up yesterday!

Definitely up for a sesh mate, as I said before any alternate week and I'm there. I'm sure it will happen brosef.

[rb80]

OHP/Shoulders day:
OHP: Barx10, 40kgx10, 40kgx5, 50kgx5, 50kgx8. Didn't have access to the 2.5kg plates today, but it ended up being a really good last set, very controlled strong reps, plenty of burn.

Assistance:
Chins: 10, 10, 7, 4 (was happy with two lots of 10)
Preacher Curls: two sets of 10
DB Curls on Preacher: 10kgx10x2
Hammer Curls: 15kgx10x3
Lateral Raises (body on knees): 3 sets of 10 10kg DB's
Shrugs on machine: 100kgx12x3

Good session.

[JustBulk]

Chins: 10, 10, 7, 4 (was happy with two lots of 10)


Good session.

And very soon you would be able to knock out 3x10! Way to go!

[rb80]

And very soon you would be able to knock out 3x10! Way to go!

Cheers bro, long time coming. I will be pumped when I finally get the 3x10!

[ktj4l]

Nice progress on the chins.

[rb80]

Nice progress on the chins.

Cheers bro, slowly getting there, happy to be keeping making progress!