RB80's 5/3/1 quest for strength

[ulsak]

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

hehe, I still remember when I even could do a single rep!

[rb80]

hehe, I still remember when I even could do a single rep!

Me too mate, I started on the weight assisted chins to begin with, I think I started at about 8kg advantage. feels good!

[rb80]

Deadlift day:
Deadlifts: 60kgx10, 80kgx10, 100kgx5, 115x3, 130kgx5. Was happy today, these were the reps I wanted, giving myself a slight break this week, concentrated on form.

Assistance:
BB Rows (overhand): 60kgx10, 65kgx10, 70kgx9
BB Rows (underhand): 60kgx10x2
DB Rows: 30kgx10x3

Good session, really concentrating on my form these days over the weights lifted and I do think it is paying off.

[ulsak]

yeah, it not just a decent poundage, it's amazing considered the issues you had earlier..GJ RB!

[rb80]

yeah, it not just a decent poundage, it's amazing considered the issues you had earlier..GJ RB!

Cheers Ulsak, was a little worried my deadlift days would be numbered, but fixed up my form, feeling good these days!

[rb80]

Chest/Bench day:
BB Bench Press: 50kgx10, 60kgx10, 65kgx10, 70kgx8. Failed at 9 today, had to do the roll of shame lol!

Assistance
CGBP: 60kgx9x2
Dips (BW): 10x4
Cable Flyes: 4 sets of 10
Tri Rope Pulldown: 4 sets of 10

Tough session. Did a little better last week, not sure if that's beacuse I had fresher arms, etc. But still felt like I gave it my all today. Hopefully the volume I'm doing is going to pay off.

[ozziefitchick]

Good to see business as usual in here RB are you doing more volume? I love this!

[rb80]

Good to see business as usual in here RB are you doing more volume? I love this!

Cheers OZ, always workin hard! Putting a fair bit more volume into all my workouts at the moment, really trying to increase those 1RM's by attacking it with a lot of work. So far feel like I'm getting bigger physically, time will tell on the numbers to see whether it increases my lifts. Party it up in the US!

[ulsak]

Nasty volumes, RB... It's almost 90 kg 1RM !

[rb80]

Nasty volumes, RB... It's almost 90 kg 1RM !

Cheers bro, hoping the volume pays off. I've lifted 95 before for one, but I do think the volume is greatly assisting. It's a 12 week program, so see how we go!

[rb80]

Shoulder/OHP day:

OHP: Barx10, 40kgx10, 50kgx5, 55kgx3, 55kgx8. I think this is a rep PR at that weight, felt good and continuing to concentrate on solid form.

Assistance:
Chins (BW): 10, 8, 6, 6. Was a bit off with these today, next week will hit it hard again.
Preacher Curls: 4 sets, DBs and EZ Bar
Hammer Curls: 15kgx10, 17.5kgx10
Lateral Raises on knees: 10kgx10x2
DB curls on leg: 12.5x10x2

Was a bit of a mixed workout today, but another one down!

[ulsak]

Solid presses, man! Nervous for my OHP at +1 week..Glad if I'm doing half what you just did, Stay strong, mate

[rb80]

Solid presses, man! Nervous for my OHP at +1 week..Glad if I'm doing half what you just did, Stay strong, mate

Cheers bro - and don't worry mate, you're PR'ing weekly on every other lift with unbelivable strength, OHP will come soon I'm sure.

[rb80]

17 Nov 2012
Leg day:
Front Squats: 40kgx10, 60kgx10, 80kgx10, 85kgx10, 90kgx10, 100kgx5. Was happy with this, didn't hvae much left in the tank by the time I got to the 100kg!

Assistance:
Leg Press (Ultra slow downward for burn): 140kgx15x4. These hurt a lot, especiall after about 10 reps, even though the weight was low.
Calf Raises on leg press: 120kgx12x3
Leg Curls: 3 sets of 12 to kill my quads!

Decent session.

[rb80]

Back day:
No deadlifts today, I'm splitting my program into a 5 day effort and going to try to get in some cardio going forward (I say that every week!).

Pullups (BW): 8, 7, 7, 5, 4
BB Rows (Overhand): 60kgx10, 65kgx8, 60kgx10. Technique was the focus here, I'm sure I've been doing them too high up
BB Rows (Underhand): 60kgx10x2
DB Rows: 30kgx10, 32.5kgx10x2
Hammer Smith Row Machine: 60kgx10, 50kgx15x2 (very slow release)

Good session, plenty of volume.

[ulsak]

Nice quad and lat work, bro!
I'm really impressed on those fronts, man..

[rb80]

Nice quad and lat work, bro!
I'm really impressed on those fronts, man..

Cheers bro, love me some front squats, I'm a whole lot better at them than back squats!

[rb80]

Deadlift/Cardio day:
Cardio:
1km row ~3.20 (when I can be bothered, I have to crack that 7 min mark!)
10 mins on bike

Deadlifts:
60kgx10, 80kgx8, 110kgx5, 120kgx3, 140kgx3. Whilst this isn't my 1RM calc max, it's the first time I've ever lifted 140 for anymore than 1. And I was happy with my technique today, back very straight out of the hole, each rep reset properly.

SLDL: 70kgx10x3

Decent session.

[rb80]

Chest day
BB Bench Press: 40kgx10, 60kgx10, 70kgx8x2
CGBP: 62.5kgx8x2
Dips (BW): 10x4
Cable Fly: 4 sets of 10
Tri Rope Pulldown: 4 sets of 12
Incline BB Bench Press: 50kgx9, 50kgx7

Good session, got the required program reps easily. Next week I have the same reps with 5 more kg's, so I had better pepper my angus.

[rb80]

Leg day
Front Squats: 40kgx10, 60kgx10, 85kgx10, 90kgx10, 95kgx10 (rep PR), 100kgx5. Very happy tonight, 100x5 felt easy tonight. I will go for 10 @ 100kg next week I reckon.

Assistance:
Leg Press: 140kgx10, 160kgx10, 200kgx10
Calf Raises on Leg Press: 100kgx10x4
Leg Curls: 3 sets of 10.

[rb80]

OHP Day
OHP: Barx10, 40kgx10, 50kgx5, 55kgx3, 60kgx5. Can't seem to break that 5 rep max at 60kg's. might move it back next week to 57.5 and try and get some more reps at a slightly lower weight.

Assistance:
Chins (BW): 10, 9, 6, 5. Having trouble cracking that two lots of ten again, but was at least happy it was a few more reps this week than last.
Preacher DB Curls: 10kgx10x3
Curls on quads: 12.5kgx10x3
Hammer Curls: 15kgx10x3
Rower: 1km

[ktj4l]

9 sets of curls? Are your biceps okay, brah?

[rb80]

9 sets of curls? Are your biceps okay, brah?

Ha! It was for dat pump bro! Purely a vanity exercise, but I find it takes a lot to get my biceps to grow - smashed em today!

[ulsak]

Huge volume, bro!

[rb80]

Huge volume, bro!

Cheers Ulsak!

[rb80]

Back/Deadlift Day:
1km rower warm up ~ 3.20
Deadlifts: 60kgx10, 80kgx8, 100kgx5, 120kgx5, 140kgx1, 150kgx1. Not a max attempt today, but enough for a decent workout. It's supposed to be deload week for me, but I still believe at this point there isn't much use in me backing off the weights that much.

Assistance:
DB Rows: 32.5kgx10x3
BB Rows (Overhand): 60kgx10, 65kgx10x2
BB Rows (Underhand: 60kgx10x2
Hammer Smith Rows: 60kgx10, 50kgx10x2

It's getting hot here in Australia, definitely chalk time for heavier poundages when deadlifting. Good to get a decent sweat going!

[ozziefitchick]

Did not read last page, Pics or gtfo

[rb80]

Did not read last page, Pics or gtfo

LOL oh hai dere OZ!

I will get off my backside and put up some more pics! It's coming along, but I think I probably need to get off my arse and do more cardio! Strength is steadily going up tho. Jelly of your NBA game visit - spent half my childhood watching NBA games and with a basketball in my hand!

[ulsak]

massive progress man. I wish there were chalk at my gym. I'm even not sure it's kosher to bring your own. Doubt the city slickers there want to get their hands or fancy gloves polluted...

[rb80]

massive progress man. I wish there were chalk at my gym. I'm even not sure it's kosher to bring your own. Doubt the city slickers there want to get their hands or fancy gloves polluted...

Cheers man, deadlift form is definitely coming along. No chalk where I am either and I'm sure I will get a few weird stares when I do bring it in!