My Progress with 5/3/1 - LETS GET FUARKIN' MASSIVE!

[lllDBOlll]

Way to kill the back and traps bro! lol@Dolly Parton beast mode music.

Hah! I told you man she brings out the beast in my hour of need!

Hope you had a good Christmas matey.

[Stncldsnake]

Saw the vid at the other spot, great work D!!!

[ktj4l]

I'm on my 3rd off day now and I'm getting that antsy feeling. Time to murder some weights tomorrow, but it's deload week...

I hope you enjoyed your Xmas, Danny Boy. Any cool gifts?

[audieswu]

Hah! I told you man she brings out the beast in my hour of need!

Hope you had a good Christmas matey.

Haha right on!

Gangsta rap brings out the beast in me lol

[benchtochest]

Strong deadlift. How is 4 plates only 396? isnt it 405?

Form looked good esp for such heavy lift.

[ulsak]

You calculate the lbs from kg's by muliply them with 2,2 and vice versa by 0,45

[ktj4l]

Strong deadlift. How is 4 plates only 396? isnt it 405?

Form looked good esp for such heavy lift.

Such is life in Europe with kg plates.

[lllDBOlll]

Saw the vid at the other spot, great work D!!!

Thanks mate!

I'm on my 3rd off day now and I'm getting that antsy feeling. Time to murder some weights tomorrow, but it's deload week...

I hope you enjoyed your Xmas, Danny Boy. Any cool gifts?

My belt and more liquid grip, new shaver and a few odds and ends, cooking stuff.

Haha right on!

Gangsta rap brings out the beast in me lol

Lol ain't no broad more gangsta than Dolly

Strong deadlift. How is 4 plates only 396? isnt it 405?

Form looked good esp for such heavy lift.

20kg plates, times 2.2. However, I mentioned before ITT that the plates actually all weigh 45lb or more, as try are cheap and the tolerances are not so good. So it is in fact a 405lb pull but I choose not to say it as in reality, I know it doesn't matter, if I had to pull 405 at a meet it would be no different to now.

You calculate the lbs from kg's by muliply them with 2,2 and vice versa by 0,45

This

Such is life in Europe with kg plates.

Hard times

[Jasonk282]

Hah! I told you man she brings out the beast in my hour of need!

Hope you had a good Christmas matey.

Country music sucks...just saying.

[lllDBOlll]

Cycle 6 - Week 3 - Squat

Merry Squat-Mass

Video





Supplementation

PWO - None

Warm Up: 10 Mins Bike, Bar Weight RDL's, Dorsal Raises, Leg Extensions

Core Lift
Back Squat

20kg x 10
60kg x 10
100kg x 3

120kg (265lb) x 5
135kg (298lb) x 3
152.5kg (336lb) x 3

Assistance Lift 1
Back Squat Widowmaker Set

100kg (220lb) x 20


Thoughts

Very quick session I had on Christmas Eve. Forgot to post it. Also got told off for training on Christmas Eve. Meh.

Widowmaker was disgusting. Feeling much more confident with my squatting now. Plywood base felt much more stable. Right knee is wobbly as fuark through session, hadn't fully recovered from the heavy deads and RDL's the day before.

[snLassen]

A whole lotta squats

Widowmakers.... Ugh, they hurt like hell. Lungs on fire!

Good workout bro, squats are looking beastly!

[lllDBOlll]

Widowmakers.... Ugh, they hurt like hell. Lungs on fire!

Good workout bro, squats are looking beastly!

Thanks matey, uploading my OHP day in a bit, had a great 1+ set, definitely ready for deload now.

[fittofattofit]

Great job on the squatting there Danny! 152.5kgs were looking really solid and the widowmaker was sick! You actually got deeper and better looking on the form with the last few reps.
Mirin' that new avi as well

[lllDBOlll]

Great job on the squatting there Danny! 152.5kgs were looking really solid and the widowmaker was sick! You actually got deeper and better looking on the form with the last few reps.
Mirin' that new avi as well

Cheers mate! Much more confidence with my squats lately

[lllDBOlll]

Cycle 6 - Week 3 - OHP

Keep Calm and Press On

Video





Supplementation

PWO - Athletic Xtreme - Mehh

Warm Up: 10 Mins Bike, YTWL's and Dislocations

Core Lift
Barbell Overhead Press

20kg x 10
40kg x 6

55kg (121lb) x 5
62.5kg (138lb) x 3
70kg (154lb) x 6

Assistance Lift 1
Dumbbell Seated Press

40kg's (88lb's) x 6 (First Rep Assisted)
40kg's x 5 x 3

Assistance Lift 2
Dumbbell Lateral Raise

17.5kg's (39lb's) x 12 x 3

Assistance Lift 3
Face Pulls

45kg (99lb) x 12 x 2
50kg (110lb) x 10 x 2

Assistance Lift 4
Trap Bar Shrugs

65kg x 12
105kg (232lb) x 12
125kg (275lb) x 8 x 2

Assistance Lift 5
Bar Static Hold

Bar / 20kg x 41 Seconds


Thoughts

Soon be deload... it's needed.

[Woody-5]

Strong pressing with both the BB and DBs!
I scored a pair of those DB hooks for Xmas. Looking forward to trying them out

[lllDBOlll]

Strong pressing with both the BB and DBs!
I scored a pair of those DB hooks for Xmas. Looking forward to trying them out

Ah man you will love them. I strongly advise you set them up with chains like I have otherwise when you fail... you will snap those mofo's up

[Raigs]

Nice Pressing! What do you use as your max?

[lllDBOlll]

Nice Pressing! What do you use as your max?

Think it was 75kg this cycle matey. 1+ Should have been 71kg but couldn't be assed throwing on my fractional plates.

[Stncldsnake]

So hard following along now, I got you on Facebook, Youtube and here, I am more in touch with you than my family...lol Great stuff bro!!

[ulsak]

nice moves Danny, really inspired to get on with 3/5/1 and the bar static hold challenge..
happy new year ( expecting a reason for wish that again.)

[Raigs]

Think it was 75kg this cycle matey. 1+ Should have been 71kg but couldn't be assed throwing on my fractional plates.

Yeah I know that feeling. Not that I have any fractional plates. 75kg as a max is very strong.

[Jasonk282]

Strong pressing as usually you Brit.

[blkbelt42]

nice pressing dude. just started 531 too

[12ccopeland]

nice pressing dude. just started 531 too

5/3/1 is so much hnnnnggghhhh. I've never liked lifting as much as I do now, neither have I ever made better gains. Good luck Superb pressing Dan!

[Tellon]

Notice you have been doing 5/3/1 for about 5 months now, added around 20lbs to your press, looking good. Wondering if you noticed any aesthetic thickness gain also?

[lllDBOlll]

So hard following along now, I got you on Facebook, Youtube and here, I am more in touch with you than my family...lol Great stuff bro!!

You support more than enough mate

nice moves Danny, really inspired to get on with 3/5/1 and the bar static hold challenge..
happy new year ( expecting a reason for wish that again.)

It's always good to wish a happy new year! Same to you!

Yeah I know that feeling. Not that I have any fractional plates. 75kg as a max is very strong.

I did 80kg on my Santa video the other day. Slight push press but I was pretty fuarked from the max squats, bench and deads. I reckon I could maybe do 85kg completely fresh.

Strong pressing as usually you Brit.

Thanks mate

nice pressing dude. just started 531 too

Hey man good to see you in, how you been? Here's to strong run!

5/3/1 is so much hnnnnggghhhh. I've never liked lifting as much as I do now, neither have I ever made better gains. Good luck Superb pressing Dan!

Same!

Notice you have been doing 5/3/1 for about 5 months now, added around 20lbs to your press, looking good. Wondering if you noticed any aesthetic thickness gain also?

Added 20kg to my overhead press since starting. To be expected as it was never an exercise I did consistently. Gone from 60kg 1RM in Cycle 2 (when I switched to standing OHP) to an actual 80kg 1RM the other day. So 44lbs gain in 5 months or so.

Full body has developed good size in this past bulk since end of September. Will work out potential gains later.

[audieswu]

Strong Dan is strong. Great job mate!

[fittofattofit]

Strong OH pressing Danny and your form looked really good. Great job on the static holds as well --- I can't even hold my arms up there that long. Tris and delts are looking really thick in that vid

[lllDBOlll]

Strong Dan is strong. Great job mate!

Thanks mate! Gave you a mention in this here video!

Strong OH pressing Danny and your form looked really good. Great job on the static holds as well --- I can't even hold my arms up there that long. Tris and delts are looking really thick in that vid

Cheers matey. Can you actually raise your arms up there with what you have had done? I know you do pen presses but can you do arms straight out and up? Nothing but respect for you mate.