RB80's 5/3/1 quest for strength

[ktj4l]

Strong session. Glad your back is holding up nicely.

[rb80]

Strong session. Glad your back is holding up nicely.

Cheers bro - feels good to be back lifting decent deads again. Back is thanking me these days for the time I invested in core work!

[rb80]

Bench (Deload)
BB Bench: 60kgx10x4 Nothing too heavy tonight, just some decent volume. Did a few paused reps also.
DB Tri Extensions: 12.5kgx10x3 hadn't done these in a while, mixing it up.
DB Incline Bench: 22.5kgx10x2, x8
Tri Rope Pulldown: 4 sets of 12
DB Fly: 15kgx10x3

Abs:
75 second planks, 36kg weighted crunches.

[ulsak]

decent planks for deload sesh..but abs can take some beating anyday..

[rb80]

decent planks for deload sesh..but abs can take some beating anyday..

Cheers my strong bro, agreed on the abs I like to hit them at least twice a week on the non squat and deadlift days.

[rb80]

Squat Day - Deload
Back Squats: 60kgx10, 80kgx5, 100kgx5, 110kgx3, 120kgx1, 130kgx1, 140kg fail. Testing the waters, my form broke down at 140 so I will leave it at that at this point and keep the gains coming with 5/3/1.
Deadlifts (Conventional): 80kgx5, 100kgx5 (each reset singles), 120kgx3 (reset singles), 140kgx2 (reset singles). Happy with these too today, what I'm doing 100kg and above on conventional is each rep resetting properly, stretching down to get my setup right and then pulling. The 140kg conventional felt pretty easy today to be honest, the first I did double overhand for some grip strength and the second mixed.

That was really all I had time for today, I will probably do some leg cardio tomorrow to balance things out (probably a bit of bike).

[rb80]

OHP/Shoulders (Deload)
OHP: 40kgx10x4 Bit of volume for fun.
Chins: 10, 9, 5, 5 So close to 2 sets of 10 today, got half way up on the second set on 10th rep
RC exercises
Side Cable for Delts: 4 sets of 15 @ 7.5kg per side
Preacher Curls 25kgx10x4
Face Pulls: 25kgx10x3 - I've decreased the weight on these to really concentrate on form, seem to be hitting the muscle better.

Had a bender of a night out on Friday with some mates and I paid the price big time!! Couldn't get to do cardio on Sat which was a bummer, have to do some next week.

[ktj4l]

I did the same thing for face pulls. Boring deload is boring, but nice progress on the chins.

[rb80]

I did the same thing for face pulls. Boring deload is boring, but nice progress on the chins.

Cheers on the chins bro, trying to push a bit harder, I will get there eventually.

On the face pulls, yeah I copied you completely on these and after doing it I agree with you, I feel like it's much better to concentrate on form on these rather than go heavy.

[rb80]

Deadlift/Back Day
Deadlifts: 60kgx5, 80kgx5, 100kgx5, 120kgx3, 140kgx2 (singles), 160kgx1. BOOM! Finally back to where I was and it felt like I had more in the tank on this lift if I needed it.
Pendlays: 70kgx10x2, 75kgx10
DB Rows: 35kgx10x2, 37.5kgx10
Pullups: (BW) 5x6

Decent session. I went in the evening with all the younger crowd - the boys in the squat rack squatting 95kg singles with belts were mirin.

[ktj4l]

Nice deads. Getting back to your former glory finally!

[rb80]

Nice deads. Getting back to your former glory finally!

Cheers bro - feels good! Pulled conventional too last night.

[ktj4l]

Cheers bro - feels good! Pulled conventional too last night.

That's what I like to hear.

[rb80]

Back Squat: 60kgx10, 80kgx5, 90kgx5, 100kgx5, 110kgx10. Same as last week, was happy but I think I can do better.
Then didn't have too much time today, so did some speed and higher rep work:
Back Squat: 70kgx15x4

I was nackered after this, even though all I did was squats today, it was a really good session.

[rb80]

Bench Day:
BB Bench: 60kgx10, 70kgx5, 75kgx5, 80kgx6. Same as last cycle and the last rep was a grinder. But I do feel my technique is coming along.
CGBP: 60kgx10, x9
Tri Extensions: 12.5kgx10x3
Incline DB Press: 20kgx10xx, x6 on last set (I don't think I gave myself enough rest time on that last set).
Cable Flys: 12.5kg each arm x10x3
Tri Rope Pulldown: 17.5kgx15, x12. x10

Ab work:
38kg cable crunches x3, planks x2 @75 seconds. I really couldn't believe just gone my abs were today, must still be sore from my squat day which makes me happy because it means I'm engaging my core on my squat days.

Also weighed myself today, it seems I've gone to dreamer bulk mode, I'm at like 85g +. It's winter here though and the extra weight seems to be helping me (especially on my deads and squats), so hey what the hell!

[rb80]

Mixed Day: Had to make up for my lack of being able to go to the gym Sunday with a mixed session today
Deadlifts: 60kgx8, 80kgx5, 100kgx5, 120kgx3, 140kgx3 singles. These felt good today, pulled conventional and back is definitely holding together.
OHP: 40kgx10, 50kgx5, 55kgx7. ok.jpg
Chinups (BW): 9, 7, 6, 5 grip strength was lacking after deads
Preacher BB Curls: 25kgx12x3

I will do back tomorrow without deads and then back to normal this week.

[rb80]

Squat Day:
Back Squats: 60kgx10, 80kgx5, 90kgx5, 105kgx3, 115kgx7. First time doing reps at this weight, not too bad. Hoping I can improve on the 1RM on it next week at 120kg
Front Squats: 95kgx6x3
Back Squats: 100kgx10 - took a lot after the above get this set out. Last rep was a mega grinder.
Hamstring Curls - 15kgx10x3 (each leg).

Really happy with my squatting at the moment, feels good man!

[Deano87]

Also vid of today's final 5/3/1 set:

but who was safety bars?

(typical conservative accountant smack talk)

solid squatting bro!

[rb80]

but who was safety bars?

(typical conservative accountant smack talk)

solid squatting bro!

LOL classic. The story that day was that I completely forgot to set the safety pins on and I always have the safety's on. About 5 reps in I looked down and realised and thought "holy crap, better not go to failure"! The gym I normally go to has a rack with built in safety bars, which is good.

And cheers bro, slowly getting up there.

[ktj4l]

The safety pins thing has happened to me more than once. Solid session to beat up your legs.

[ulsak]

Deadlift/Back Day
Deadlifts: 60kgx5, 80kgx5, 100kgx5, 120kgx3, 140kgx2 (singles), 160kgx1. BOOM! Finally back to where I was and it felt like I had more in the tank on this lift if I needed it.
Pendlays: 70kgx10x2, 75kgx10
DB Rows: 35kgx10x2, 37.5kgx10
Pullups: (BW) 5x6

Decent session. I went in the evening with all the younger crowd - the boys in the squat rack squatting 95kg singles with belts were mirin.

strong workouts and glad your back for real pulling business. Heavy deadlifting is always freak show at my facility..

[rb80]

The safety pins thing has happened to me more than once. Solid session to beat up your legs.

Cheers bro. Yeah the good ole safety issue - I'm a forgetful person at the best of times!

strong workouts and glad your back for real pulling business. Heavy deadlifting is always freak show at my facility..

Cheers man. I can confirm there is nothing better than heavy pulling!