RB80's 5/3/1 quest for strength

[ktj4l]

Nice squatting. Destroyed that 120kg.

[rb80]

Nice squatting. Destroyed that 120kg.

Thanks my friend - squats are finally coming together!

[ulsak]

Lol, Was mirin your presses. Now I'm mirin those squats aswell! GJ, mate

[rb80]

Lol, Was mirin your presses. Now I'm mirin those squats aswell! GJ, mate

Cheers ulsak!

I've been training lately, but haven't bothered to log. Today leg workout which was technically a deload (as with everything else this week):

Back Squats: 60kgx10, 80kgx5, 90kgx5, 100kgx5, 120kgx3, 130kgx1, 140kgx1 (first time ever). Was really happy to finally be able to squat 140! Finally.
Then followed this up with:
Back Squats: 80kgx10x4, 80kgx6 (was gone by this point).
After all that I sat on the bike for about 15 mins to spin my legs. Good session and pumped to crack the 140 mark.

[rb80]

Update: Been slack with my log, but not my training sessions. Today squatting again, here's how I went:

Back Squat: 60kgx10, 80kgx5, 90kgx5, 100kgx5, 110kgx3, 120kgx10 (Rep PR). Nice today to push this out after I squatted 110kgx14 the week before.
Vid of final set:



Then did BBB style reps afterwards, nice and simply:
Back Squats: 80kgx10x5

I should rename my log these days because realistically, I'm only 5/3/1'ing my squat these days.

[rb80]

Chest/Arms day, ****gy BB style.

DB Press: 22.5kgx10 (warm up), 30kgx10, 32.5kgx10, x8.
BB Curl Preacher bar: 20kg + bar x12x3
Cable Flys: 3 sets of 10
DB Preacher Station Curls: 10kgx10x3 (each arm)
BB Incline Bench: 50kgx10x2
Incline DB Curls: 12.5kgx10x2
Hammer Curls: 15kgx9x2

Trying to bring my whimpy biceps up to scratch! Inb4 you all say I'm on dat ****gy bodybuilding time!!

[rb80]

Back day with Deads
Sumo Deads: 60kgx10, 80kgx5, 100kgx5, 120kgx5, 140kgx2, 150kgx1. None of these were an issue today, but I think I need to bring in the chalk for grip.
DB Rows: 35kgx10, 40kgx10x2
BB Rows: 60kgx10x3 (Mixing it up with no Pendlays this week)
IsoLateral Low Row: 40kg each arm x10x2
Lat Pulldown: 60kgx10, 80kgx10x2

[ulsak]

Chest/Arms day, ****gy BB style.

DB Press: 22.5kgx10 (warm up), 30kgx10, 32.5kgx10, x8.
BB Curl Preacher bar: 20kg + bar x12x3
Cable Flys: 3 sets of 10
DB Preacher Station Curls: 10kgx10x3 (each arm)
BB Incline Bench: 50kgx10x2
Incline DB Curls: 12.5kgx10x2
Hammer Curls: 15kgx9x2

Trying to bring my whimpy biceps up to scratch! Inb4 you all say I'm on dat ****gy bodybuilding time!!

lol, a bro work out! - sometimes it feels good to have a bro day, nothing wrong with that. But..I told this the young guys at my job dozens of times when they ask me how I transformed, the arms grow the moment you quit isolations and you start to press, pull and row those awesome compound. Curling ONE time per week. They had that sceptical expression on their faces until I challenged to do strict pull ups, not even the leanest and strongest of them beat me, so they pretty much listening to me now.
Said that, I not rejecting bro days, it feels good to toss in them now and then if you got spare energy.

Back day with Deads
Sumo Deads: 60kgx10, 80kgx5, 100kgx5, 120kgx5, 140kgx2, 150kgx1. None of these were an issue today, but I think I need to bring in the chalk for grip.
DB Rows: 35kgx10, 40kgx10x2
BB Rows: 60kgx10x3 (Mixing it up with no Pendlays this week)
IsoLateral Low Row: 40kg each arm x10x2
Lat Pulldown: 60kgx10, 80kgx10x2

Nice and manly workout! OH grip all sets?

[rb80]

lol, a bro work out! - sometimes it feels good to have a bro day, nothing wrong with that. But..I told this the young guys at my job dozens of times when they ask me how I transformed, the arms grow the moment you quit isolations and you start to press, pull and row those awesome compound. Curling ONE time per week. They had that sceptical expression on their faces until I challenged to do strict pull ups, not even the leanest and strongest of them beat me, so they pretty much listening to me now.
Said that, I not rejecting bro days, it feels good to toss in them now and then if you got spare energy.

Nice and manly workout! OH grip all sets?

Completely agree with you on the bro material. I like to do them, but the compound movements are definitely where I concentrate my work.

Wasn't OH for every set today, mixed grip on 140 and 150. I wish I had that much grip strength!

[ktj4l]

Nice deads!

[rb80]

Nice deads!

Cheers on this one bro. This shows how long it's been since I've been on my log!

Update: been training, just not logging. Today did legs:

Back Squats: 60kgx10, 80kgx5, 90kgx5, 100kgx5, 110kgx5, 120kgx8. Not my best, but not too bad.
Power Cleans: 60kgx10x3 First time doing these and I really enjoyed them.
Hamstring Curls: 12.5kgx10x3 (each leg)
Front Squats: 90kgx6, 95kgx6x4.

Good session today, got a decent sweat up.

[ktj4l]

Another strong session. Glad you're still lifting. Don't worry about the log, if you're getting in the gym without it.

[ulsak]

yeah, see that squattery is as always impressing and glad to see some awesome oly works too, cheers my antipod brother!

[rb80]

Another strong session. Glad you're still lifting. Don't worry about the log, if you're getting in the gym without it.

Cheers Kraut. Still lifting for sure my friend, but I do like logging because it keeps me in the routine. Must keep it up!

yeah, see that squattery is as always impressing and glad to see some awesome oly works too, cheers my antipod brother!

Cheers mate. On the oly side, yeah first time doing power cleans and they were really fun, really had me gasping for breath. Woudn't mind giving oly lifting a go to be honest.

[Botika]

140kgx1 (first time ever). Was really happy to finally be able to squat 140! Finally.

Woot woot! Congrats on the PB... a squat well done.

[Deano87]

Damn, 140kg is SOLID. Great work there mate!