RB80's 5/3/1 quest for strength

[rb80]

At least do some weighted hypers or something. Letting your lower back get weak isn't going to be very productive, if you plan on deadlifting heavy again in the future.

Valid point man. To be honest I think this week I will probably try some deads, but not too heavy. But will keep what you've said in mind bro, cheers.

[ktj4l]

Valid point man. To be honest I think this week I will probably try some deads, but not too heavy. But will keep what you've said in mind bro, cheers.

Yeah, I wouldn't go heavy, but starting to work your way up to previous weights will probably test your back in a safe way. You'll also get to fix any possible issues with technique at lower weights.

[ulsak]

Yeah, I wouldn't go heavy, but starting to work your way up to previous weights will probably test your back in a safe way. You'll also get to fix any possible issues with technique at lower weights.

This^^ + I recommend the hypers and plank to strenghten the core further. Me and Kraut hate the plank. And that's why we do it.

[rb80]

This^^ + I recommend the hypers and plank to strenghten the core further. Me and Kraut hate the plank. And that's why we do it.

Cheers ulsak - working on those planks for sure, just haven't been doing any hypers, will check them out.

[GetMassive99]

Up in this bish rb!
Solid progress so far!

[rb80]

Up in this bish rb!
Solid progress so far!

Cheers bro, good to have you on board!

[rb80]

21 Feb - Shoulders/OHP Day
OHP: Barx10, 40kgx10, 50kgx5x2, 55kgx5. Felt really heavy here but got the required reps.
Chins: 10, 7, 6, 6
DB Preacher Curls: 10kgx10x3 (each arm)
Front Raises: 10kgx3x10 (each arm)
Lateral Raises (Freestanding): 7.5kgx10x3 (each arm)
DB Curls on knees: 12.5kgx10x3 (each arm)
Hammer Curls: 15kgx10x3

[ICEMANLIDDELL]

Matteeeeee

[ktj4l]

DB Curls on knees: 12.5kgx10x3 (each arm)

But way to get the prescribed reps on that OHP!

[ulsak]

GJ on those pesky OHP:s ! The volume on chins look good too!

[rb80]

Matteeeeee

Sup Iceman?

But way to get the prescribed reps on that OHP!

You always pick up my typos my German bro! I meant curls leaning on my quads. Reading what I wrote back, all I needed was a bosu ball and I'm a PT!

GJ on those pesky OHP:s ! The volume on chins look good too!

Cheer bro, they are always a challenge. On my chins I had a fairly weak session that day, but I'm getting up there. Also looking lean man!

[rb80]

23 Feb 13: Bench day:
BB Bench: 60kgx10x2, 70kgx5, 80kgx3, 90kgx2
CGBP: 60kgx10x2
DB Flys: 15kgx10x3
Cable Flys: 3 sets of 10
Tri Rope Pulldown: 3 sets of 10

Stuck again this week and my RC is playing up, I will be throwing in some facepulls in my routine to strengthen it up.

24 Feb 13 Back day:
Pullups: 10x2, 6, 5 (Happy with this ).
Pendlays: 62.5kgx10, 65kgx10x2
DB Rows: 32.5kgx10, 35kgx10x2
Hammer Strength Pulldown: 35 kg each arm, 10x3 (slow as possible for burn).

Didn't deadlift today, but my back is feeling not too bad so will recommence next week with lithgter weights to work back up.

[ulsak]

still a legit workout, good job on those pull ups!

[ktj4l]

Nice pullup progress! About the shoulder: I'd look into doing some stability assistance work for it. And go easy with the pressing until it's 100%.

[rb80]

still a legit workout, good job on those pull ups!

Cheers bro, finally getting there with the pullups!

Nice pullup progress! About the shoulder: I'd look into doing some stability assistance work for it. And go easy with the pressing until it's 100%.

Agreed on the shoulder, feeling pretty clicky just on left side, but it will be better to fix the issue rather than continuing to press super heavy.

[rb80]

27/02/13
Leg day:
Front Squat: 60kgx10, 70kgx6, 80kgx6, 90kgx6, 100kgx6, 105kgx3.
Hamstring curls: 3 sets of 10
Hammer Smith Shrug machine Squats: 100kgx10x2
Leg Press: 120kgx10x3 (slow as possible)

Decent leg day.

28/02/13
Cardio Day:
Rowing Machine 2km: 7:22 (Slow, had no leg strength!)
Jog/Walk on treadmill: 4km

[ktj4l]

What kind of progression are you using for the front squats?

[rb80]

What kind of progression are you using for the front squats?

At the moment, none! I think I will move back to 5/3/1 on them from next week. To be honest, I have re-assess my whole program, because lately it has been pretty disorganized at best! Work and my back injury a month ago have completely thrown me out of wack.

[rb80]

Back Day:
Pullups: 10, 10, 5, 5
Deadlifts: 60kgx10, 80kgx8, 100kgx1. Yes lightweight, but wanted to get back into it very slowly
Pendlay Rows: 65kgx10, 67.5kgx10x2
DB Rows: 32.5kgx10, 35kgx10x2
Hammer Strength Row: 70kgx10x3 (Slow as possible)

Decent day, happy to get two lots of 10 pullups again this week (had to work for it today).

[ktj4l]

How'd the deads feel?

[ulsak]

a decent approach on deadlifting. I see your pull ups are coming strong...gj RB

[rb80]

How'd the deads feel?

Deads felt good, no issues so I will keep upping them slowly.

a decent approach on deadlifting. I see your pull ups are coming strong...gj RB

Cheers bro - yeah, finally some progress on the pull ups, looking for that elusive 3 sets of 10!

[rb80]

I did 2 workouts last week that I forgot to log, chest wise I did lots of pushups and DB Press so as not to flare up my RC. Also did a lot of shoulder work on the Sunday to really help build up my rear delts!

05/03/13 - Squat day
Front Squat - 60kgx10, 70kgx6, 80kgx6, 90kgx6, 100kgx6, 105kgx5. I was happy with this, almost back to where I was before my back injury.
Post this I decided to do something insane:
Back Squats: 60kgx20x5.
Yep, 100 rep squats. Yes it was lightish weight, but it killed. This was enough, with 140 reps in total it was home time!

[carnage1985]

Awesome high rep squats bro!!

Might try them tonight!!

[rb80]

Awesome high rep squats bro!!

Might try them tonight!!

Cheers carnage, thought I'd give myself a challenge. At the 4th set I have to say the thought of "why the f$ck am I doing this" went through my head, but it was worth it, it was a good mental challenge.

[carnage1985]

Cheers carnage, thought I'd give myself a challenge. At the 4th set I have to say the thought of "why the f$ck am I doing this" went through my head, but it was worth it, it was a good mental challenge.

Will report back with results tonight
Ill try 70kg

[rb80]

Will report back with results tonight
Ill try 70kg

Look forward to hearing back bro! I'm sure you will smash it out.

[ulsak]

lol, those DOMS..

[ktj4l]

5 sets of 20. Sickening. Fronties are climbing again as well. Yeah buddy! Don't take your back to Snap City again this time, please.

[rb80]

lol, those DOMS..

Yep. Not feeling too bad, but I have a feeling it might get worse tomorrow!

5 sets of 20. Sickening. Fronties are climbing again as well. Yeah buddy! Don't take your back to Snap City again this time, please.

It felt sickening! No more snap city bro, form in check, deads will be slowly increased in the next little while which were the offending lift.