RB80's 5/3/1 quest for strength

[rb80]

Agree with my german brah on the BBB:s and also the Kroc rows has improved my benching a lot. I did toss it in the OHP day tho..

Kroc rows hey... that's just high rep DB rows right? I do them on back day normally, but I have seen wendler throws them in on OHP day.

Bench is so hard to progress on.

Keep at it bro and mirin front squats!!

Agreed man, bench is a toughy. Feel like my tris are getting bigger, so will just keep grinding away. Cheers on the front squats bro, mirin everything your way. BTW is your log still going? I couldn't see it on my subs list and went seraching for it the other day but couldn't locate it - did you stop logging???

[rb80]

22 October 2012

Back day:
Pullups (BW): 9,6,5,5,5
BB Rows (overhand): 60kgx10x3
Rackpulls: 100kgx10, 120kgx10, 140kgx4
BB Rows (underhand): 60kgx10x3
Hammer Strength Row: 60kgx10x3
DB Rows: 30kgx10x2

20 min bike ride (low intensity cardio)

Sadly didn't do deadlifts last night, lower back has been giving me grief so rather than make the issue worse, I went for a back friendly routine. Hopefully I can put in another session during this week to do my 5/3/1 deadlifts.

That said, got to do plenty of volume with some exercises I don't always do, which was good. Need to work on my pullups, should be doing at least 10 in the first set.

[ulsak]

22 October 2012

Back day:
Pullups (BW): 9,6,5,5,5
BB Rows (overhand): 60kgx10x3
Rackpulls: 100kgx10, 120kgx10, 140kgx4
BB Rows (underhand): 60kgx10x3
Hammer Strength Row: 60kgx10x3
DB Rows: 30kgx10x2

20 min bike ride (low intensity cardio)

Sadly didn't do deadlifts last night, lower back has been giving me grief so rather than make the issue worse, I went for a back friendly routine. Hopefully I can put in another session during this week to do my 5/3/1 deadlifts.

That said, got to do plenty of volume with some exercises I don't always do, which was good. Need to work on my pullups, should be doing at least 10 in the first set.

Not a shabby session for being rehab. Hope your lower back gets better man! Mrs U hurt her discs doing SLDL at her gym yesterday, so she is at home resting today..

[rb80]

Not a shabby session for being rehab. Hope your lower back gets better man! Mrs U hurt her discs doing SLDL at her gym yesterday, so she is at home resting today..

Cheers mate, darn lower backs and getting in the way of deadliftin! Hope Mrs U is better now.

[rb80]

Leg Day:

Main Lift: Front Squats
Warm up: 40kgx10, 60kgx10
Working sets: 75kgx10, 80kgx10, 90kgx9 (rep PB), 100kgx5 (Equal PB)

Assistance:
Leg Press: 140kgx3x10 - Lighter weight, but focus was on time under tension, lowering down was as slow as possible for burn.
Calf Raise: 55kgx10x2
Calf Raises on Leg Press: 120kgx12x2
Deadlifts on shrug machine (like a back to front squat): 80kgx10x2
Hamstring Curls: 2 sets of 10

Cardio: 20 min on bike low intensity.

Solid session tonight, happy that my front squat continues to improve.

[ulsak]

Really huge fronties man! So how did those deads work out, no lower back pain?

( mrs U seem to have recover'd btw, thanks)

[rb80]

So how did those deads work out, no lower back pain?

( mrs U seem to have recover'd btw, thanks)

The deads I did tonight are using the shrug machine, where they are like two DB's in your hand, as opposed to a barbell (like a trap bar deadlift). So whilst it didn't hurt, it really isn't the same as a proper BB dead. Good to Mrs U recovered. Lower back is feeling better, but I'm thinking I will give myself a week off BB deadlifts.

[rb80]

yeah deleted my log mate just not my thing.

damm i gotta work hard to stay with you on fronts!
9 x 90kg then an equal PB is really good progress.
my 5th was deplorable lol

howd you find the rack pulls at 3 plates??

Fair call mate, I can respect that.

Cheers bro, loving my front squat workouts. Felt like it's coming along nicely, was really happy with 90x9. Don't worry, my 5th tonight at 100kg was also a mega grinder! I actually didn't think I'd get more than 4 out after the effort to get 9@90.

On the rack pulls, I found the 3 plate surprisingly heavy - tore my calousses to shreds! Rack pulls IMO are not a replacement for a deadlift at all, but with the trouble in my lower back lately, thought I'd better be safe than sorry this week. Was better than doing no deadlift style lift I guess.

[rb80]

agree about the deads - def not a replacement but they have their place.
1. trap builder
2. help deadlift lockout

my callouses are great these days - chalk is the key i tell ya.
do you ever file yours down??

on my 5x100kg it really hurt my wrist so i have to be careful as i use clean grip.

Haven't filed them down ever, just let em grow. And to be honest, still haven't used chalk. Probably should pull it out now that summer is here.

Yeah I'm the same on the fro t squats, I'm using a clean grip also. I'm pretty comfy with it now though, managed to find that grove and my body does the heavy lifting, the wrist are just their for support. But you do have to be very careful, because it does expose your wrist to injury that's for sure.

[rb80]

Shoulders/OHP day:
OHP: Warm-up Barx10, 40kgx10
Working Sets: 50kgx5, 55kgx3, 60kgx5. Can't seem to do any better than 5 @ 60kg, keep working away.

Assistance:
Deadlifts: 60kgx10, 80kgx10 and100kgx5. Really did these just to see how the back felt, nothing very heavy. Felt ok tonight.
Chinups (BW): 10, 7, 5, 5
Preacher Bench DB Curls: 10kgx10x3
Hammer Curls: 15kgx10x3
Lateral Raises (body on knees): 10kgx10x3
Shrugs on machine: 60kgx15, 80kgx12x2

Decent sesssion, might do some lengthy cardio tomorrow,

[rb80]

Chest/Bench day (ended up benching today, will do cardio tomorrow)

Bench Press: Warmup: 50kgx10, 60kgx10
Working Sets: 65kgx5, 75kgx3, 85kgx4. Dissappointed today, I really wanted 5 as a minimum. I managed to get the 5th half way up, but didn't have it today.

Assistance:
Extra Bench Press: 60x10x2, 60x9
Dips (BW): 10x3, 9x3=2
Cable Fly: 10x2 sets
Tricep Pulldown: 12x3 sets

Rowing machine: 1.2 kms wam down.

[ulsak]

aww. come on. 85 x 4 is way beyond decent! That's what's waits for me next cycle. I've notice that you are not micromanaging your weight into 2.5 kg's? I decided to that, the psychological benefits of that can't neglected. I think you should look into your maxes, add the recommended weights and calculate them into fractions of 2,5kg
good recovery on deads, btw

[rb80]

aww. come on. 85 x 4 is way beyond decent! That's what's waits for me next cycle. I've notice that you are not micromanaging your weight into 2.5 kg's? I decided to that, the psychological benefits of that can't neglected. I think you should look into your maxes, add the recommended weights and calculate them into fractions of 2,5kg
good recovery on deads, btw

HA! Probably just being critical on myself I suppose. I would love to micromanage, but being in a commercial gym they don't have 1.25kg plates. I suppose I could bring my own to get by, I will have a think about that.

Cheers on the deads bro, hopefully I will be able to deadlift next week!

[rb80]

Deadlift/Back day: Deload (supposedly)

Main Lift:
Deadlifts: Warmup: 60kgx10, 80kgx8
Working sets: 100kgx5, 120kgx3, 140kgx1
Didn't push today, just enough to brush the cobwebs out! Back feels good.

Assistance:
BB Rows (Overhand): 60kgx10, 65kgx10x2
BB Rows (Underhand): 60kgx10, x9
DB Rows: 30kgx10x3
Hammer Smith Row: 60kgx10x2,x7

Awesome workout today, was really focused.

[rb80]

3 plate dead good job.
What is your max again?

Solid rowing session!
With the DB rows do you use neutral grip (for thickness) or elbow out grip (for width)??
I started using straps for my DB & BB rows and slowed them right down with 100% control and the difference is amazing.

Hitting chest tonight (it is monday) starting a 9 week bench program..
Have a suss if ya bored
http://www.bigcat844.com/bench-workout.html

Max calc: a little over 160, actually lifted 150kgs.
The DB rows I use neutral grip, I didn't even know about elbow out. Cheers for that one bro!
Completely agree on the rows, I used to focus on weight. Lately I've decreased my weight and concentrated on controlled reps with form (especially DB wise). The workout in my back is so much better as a consequence. I hadn't thought about straps though.

Will suss out the bench workout program - I need something to kick my bench along, 5/3/1 not doing the job atm. Cheers bro.

[rb80]

Checked out that bench routine bro, dat dere volume! That looks tough thinking it through in my head. Doable, but very tough. Good luck man.

Also - lol @ bean flicker!

[ozziefitchick]

Checked out that bench routine bro, dat dere volume! That looks tough thinking it through in my head. Doable, but very tough. Good luck man.

Also - lol @ bean flicker!

what's a bean flicker :}

Interesting about the straps! I just started using wrist straps for pretty much everything, didn't realise how weak they were and how incorrect my form was, as a consequence I have developed vascular forearms - not the dream!
Glad to hear your back is feeling good RB!

[rb80]

what's a bean flicker :}

Interesting about the straps! I just started using wrist straps for pretty much everything, didn't realise how weak they were and how incorrect my form was, as a consequence I have developed vascular forearms - not the dream!
Glad to hear your back is feeling good RB!

Thanks OZ on the back, the week of rest really did me the world of good, plus a lot of stretching. On vascular forearms, I see no problem here, only positives .

[ulsak]

yeah, rb your back is definitely in order 140 kg ain't no joke to pull up, congrats!
a technical question on barbell rows, are they those "cheaty"* Yates style rows or Pendlay Rows?


* no offense intended

[rb80]

yeah, rb your back is definitely in order 140 kg ain't no joke to pull up, congrats!
a technical question on barbell rows, are they those "cheaty"* Yates style rows or Pendlay Rows?


* no offense intended

Cheers bro on the back. I don't do Pendlay's, I do normal BB rows, but I would describe them as Yates ones (didn't Yates almost follow his quad up and down). Haven't tried pendlays, but with you resseting each time on the floor I would have thought you would lose the forearm tension. Love my forearm pump with the normal BB rows! But hey, no offense taken, whatever works for you and whatever you enjoy doing I say.

[ulsak]

yeah, that's why a set the word "cheaty" within citation marks. It is a legit excersise depend on what you want to hit. The pendlays are more a midback excersise and a really challenging to get right. Some considering them to be the "true" rows. But hey, what ever works will be fine.

[rb80]

yeah, that's why a set the word "cheaty" within citation marks. It is a legit excersise depend on what you want to hit. The pendlays are more a midback excersise and a really challenging to get right. Some considering them to be the "true" rows. But hey, what ever works will be fine.

With all the rowing I've been doing, I should prob try them one time, they do look decent. I also certainly would agree that resetting from the floor would mean you were really hitting that back properly each time. Next session might give em a go along with regulars instead of the underhand. Cheers bro.

[ktj4l]

Haha, just noticed the "Bean Flicker". That's awesome.

Crazy volume with all that rowing.

[rb80]

Haha, just noticed the "Bean Flicker". That's awesome.

Crazy volume with all that rowing.

Cheers bro, it was an awesome workout.

[rb80]

Leg/Squat day:
Front Squats:
Warmup: 50kgx10, 60kgx10
Working sets: 75kgx10, 80kgx10, 100kgx7 (New rep PR).

Assistance
Back Squats:
100kgx5, 80kgx10x2
Calf raises: 4 sets of 10 (on Leg press and raise machine).

Awesome workouts continue this week, really feeling it at the moment. Very happy with the rep PR today.

[ktj4l]

Solid front squats as usual.

[ulsak]

I must second here. Those poundage on fronties are respectable. GJ !

[Nexxus]

Impressed by the front squats

[rb80]

Cheers guys, was pumped to get a new PR today at 100kg. Can't wait to be able to pump out a set of 10! Might give my front a rest though and concentrate on back for a little bit again now though.

[carnage1985]

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.