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

[89JVH]

Cycle 11 - Week 3 - Squat Day

Squat til' you ROT

Video





Supplementation

PWO - Coffee

Warm Up: 10 Mins Bike, Mobility Shiz, Ankle Shiz, So much Shiz, Trained the Mrs

Lift 1
Back Squat

60kg (132lb) x 8 x 2 Paused
80kg x 5

112.5kg (247.5lb) x 5
127.5kg (281lb) x 3
142.5kg (314lb) x 1

Lift 2
Mo' Squats

107.5kg (237lb) x 3 x 5 (Most Paused)
110kg (242lb) x 3 x 5

80kg (176lb) x 11

Thoughts

Leg's are absolutely shagged today.

Strong Squats session again broheim!

Cycle 11 - Week 3 - Ruined Pull Day due to failing 140kg Bench Day

As Above

Video





Supplementation

PWO - Coffee

Warm Up: 10 Mins Bike, Lots of Cinnamon Grahams which they now call Curiously Cinnamon which is a f'ucking chit name lets be honest

Lift 1
Bench Press

60kg x 10 x 2
100kg (220lb) x 3
120kg (265lb) x 1
140kg (309lb) x 0


100kg (220lb) x 3
140kg (309lb) x 0

FML

Lift 2
Paused Flat Bench

105kg (231lb) x 5 x 4

Lift 3
Pull Ups

BW = 174lb

BW x 19
BW +10kg (22lb) x 8

Lift 4
Bro Curlz

Dumbbell Curls and Hammer Curls

17.5kg's (39lb's) x 11, 8, 8, 8

Thoughts

Tweaked left hamstring and lower back on first 140 attempt. Aching. Going to be fun in morning. Meh.. who dares wins and all that jazz

Hard luck man but hey like I said on YT, live and learn!

[TheMatzah]

What kinda coffee is the pwo?



Hmmm gives me an idea of a latte flavor pwo. #win

[lllDBOlll]

What kinda coffee is the pwo?



Hmmm gives me an idea of a latte flavor pwo. #win

I inherited a tassimo from my rents, so I've been using that. Got some Carte Noire Crema Intenso, Costa Americano, Kenco Columbian... All are nice.

With my old percolator I have some Taylor's Hot Java Lava which is b-u-tiful but my mrs will only let me have one machine out in the kitchen at once

So it's tassimo for now for ease of use.

[TheMatzah]

I inherited a tassimo from my rents, so I've been using that. Got some Carte Noire Crema Intenso, Costa Americano, Kenco Columbian... All are nice.

With my old percolator I have some Taylor's Hot Java Lava which is b-u-tiful but my mrs will only let me have one machine out in the kitchen at once

So it's tassimo for now for ease of use.

Nice. Sexy taste there meaty

[ulsak]

Bad luck on that threeplater! I know you got dat secret powerliftng agenda somewhere.
We gave away our tassimo and perculator still got four devices for coffee at home..

[lllDBOlll]

Nice. Sexy taste there meaty

Oh yes indeedy

Bad luck on that threeplater! I know you got dat secret powerliftng agenda somewhere.
We gave away our tassimo and perculator still got four devices for coffee at home..

Haha what you mean mannnn?

Yeah can never have enough coffee machines... my dream is for a proper bean to cup machine but alas... I am poor:

http://www.johnlewis.com/krups-ea900...ack/p231706496

[ulsak]

/..../

Haha what you mean mannnn?

Yeah can never have enough coffee machines... my dream is for a proper bean to cup machine but alas... I am poor:

http://www.johnlewis.com/krups-ea900...ack/p231706496

just kidding, you will always be my hero!
*drooling over that machine*

[lllDBOlll]

Cycle 11 - Week 3 - Deadlift / OHP Day

Combo Breaker

Video





Supplementation

PWO - Coffee

Warm Up: 10 Mins Bike, Mobility Shiz, Ankle Shiz, So much Shiz, Trained the Mrs

Lift 1
Standing OHP

20kg x 10
40kg x 6
45kg x 6

60kg (132lb) x 5
67.5kg (149lb) x 3
75kg (165lb) x 2

Lift 2
Mo' OHP

62.5kg (139lb) x 5 x 5

Lift 3
Deadlift

60kg x 5
100kg x 5
130kg (287lb) x 3

150kg (330lb) x 5
170kg (375lb) x 3
190kg (419lb) x 1

Lift 4
Dumbbell Lateral Raise

15kg's (33lb's) x 10 x 4

Thoughts

Very happy with the 75 x 2 as this is getting me close to a BW press which has been a mini goal for me since starting 5/3/1. Removed the board for deadlifts to put the bar closer to "official" bar height since I have been pulling from a deficit for the past, well, since ever. Felt better, just need to be full of beans to be pulling more. Max effort for OHP and then for Deads might have limited what I could do, perhaps could have pulled 190 x 2 if it was my first exercise... who knows.

[fittofattofit]

Great session there Danny ...strong OHPs with that 75kg x 2.
Deads looked great ... mirin' that 150kg x 5 DOH
Great form on the 170s and the 190 looked really good. You definitely had two reps in you up fresh

[ktj4l]

Nice work on heavy OHP and deadlift in the same session.

[Woody-5]

Strong OHP double mate! Nice pulling too

[MakeGoBoom]

ohp looked strong bro, i would shake off the bench fail it will come

[ulsak]

sick full body stuff! Mirin the deadlift and mirin the ohps even harder. Discovered that your warmups ain't quite by the book, I know the subject has been up before, but I need resume again.

[howimliving]

big OHP and big deads

great job mate

[lllDBOlll]

Great session there Danny ...strong OHPs with that 75kg x 2.
Deads looked great ... mirin' that 150kg x 5 DOH
Great form on the 170s and the 190 looked really good. You definitely had two reps in you up fresh

Cheers mate. I was playing with a 28mm bar at the expo this weekend... I reckon will be able to pull wayyyyy more DOH when I get one.

Nice work on heavy OHP and deadlift in the same session.

Had to get it done bud!

Strong OHP double mate! Nice pulling too

Thanks Woody!

ohp looked strong bro, i would shake off the bench fail it will come

Yeah I am not worrying so much about it, to be fair liek Andrew said, I had only benched 132.5 a couple days prior and shattered myself with a ton of squats... just asking too much.

sick full body stuff! Mirin the deadlift and mirin the ohps even harder. Discovered that your warmups ain't quite by the book, I know the subject has been up before, but I need resume again.

Hah yeah nothing I do is ever by the book you know that Jari! I just go by what I find feels right for me from experience.

big OHP and big deads

great job mate

Cheers bruv

[89JVH]

Strong combo session! still LOLing pretty hard on Jaw's moment :P watched many times lol

[MakeGoBoom]

and the moon was in the wrong phase, and the stars were out of alignment yea?

[pyaarawala]

Sweet OHP and DLing! I press just like you using the stretch reflex between each rep. I used to start from a dead stop each rep but it would always tire me out too quickly and I'd end up failing the set.

[ktj4l]

and the moon was in the wrong phase, and the stars were out of alignment yea?

Haha, strong troll.

[Jasonk282]

solid lifting you kunt.

[lllDBOlll]

Strong combo session! still LOLing pretty hard on Jaw's moment :P watched many times lol

Tee hee

and the moon was in the wrong phase, and the stars were out of alignment yea?

Literally all it took was a 2' misalignment of the solar axis and I would have nailed it.

Sweet OHP and DLing! I press just like you using the stretch reflex between each rep. I used to start from a dead stop each rep but it would always tire me out too quickly and I'd end up failing the set.

Yeah dead stop OHP is counter productive IMO. Just rep that bitch.

Haha, strong troll.

He can't help it

solid lifting you kunt.

Cheers mate you been throwing them numbers up yourself

[moshvr]

Ooops ... unsubbed by accident! Fat fingers and iPhone!

Still strong ass lifts going on in here man. Good to see it! Mirin the OHP up there

[Raigs]

nice OHP 165x2 is awesome. Im sure you will have BW soon. Or you could just cut to 165 problem solved no need to lift heavy :P

Jealous of the 419 dead keep it up

[audieswu]

Awesome progress here bud! Looking thick, solid, tight too man but bigger.

[MakeGoBoom]

lol bro, try hitting 1rm's on a moving naval vessel. depending on the motion of the rock you were either crushing everything or getting pinned by 185

[Opeth09]

Nice lifting man. Strong OHP, lots of volume too!

No homo, but you should post a posing vid. Wanna see how ripped, lean and mean you are getting these days.

[lllDBOlll]

Ooops ... unsubbed by accident! Fat fingers and iPhone!

Still strong ass lifts going on in here man. Good to see it! Mirin the OHP up there

It's ok man I really should offer the same level of support as you do me... I am slack as f'uck!

nice OHP 165x2 is awesome. Im sure you will have BW soon. Or you could just cut to 165 problem solved no need to lift heavy :P

Jealous of the 419 dead keep it up

Heh, I am still cutting, probably will end up in the high 160 area when finished.

Awesome progress here bud! Looking thick, solid, tight too man but bigger.

Thanks my mate hope things are picking up for you

lol bro, try hitting 1rm's on a moving naval vessel. depending on the motion of the rock you were either crushing everything or getting pinned by 185

LOL thought never entered my head, I can see how that could be interesting for sure

Nice lifting man. Strong OHP, lots of volume too!

No homo, but you should post a posing vid. Wanna see how ripped, lean and mean you are getting these days.

I put one up in my cutting journal the other day.. I am no where near your levels of conditioning but one day buddy... one day... I have also decided to man up and take your advice; I am aiming to enter a BNBF comp hopefully next year. Back posing in this video is terrible, not really been practising much, couldn't really feel / make them pop.

[Jasonk282]

lol bro, try hitting 1rm's on a moving naval vessel. depending on the motion of the rock you were either crushing everything or getting pinned by 185

Now that brings back some memories. I almost got pinned with ohp...fyi, never lift in 15-20ft swells.

[Jasonk282]

If its wrong to gap to the posing video...I don't wanna be right.

[Opeth09]

Watched the posing video! You look good man. You are definitely getting lean. No doubt about it. And I am happy to hear you are planning to do a show. You will do great! You look bigger than your weight for sure.

I'd be happy to help you with posing too. I'm not a coach or an expert by any means, but I was taught how to pose by a man who nearly got his pro card last year so I have a good knowledge base