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

[Filmbuff81]

impressive pressing Danny. and to think last year you were hoping for a BW Push Press and now it's on to strict pressing BW in no time.

all while getting ripped as fuark.

[IIPOWERII]

Been sub'd to your channel for about a year I think, joined this site and I'm checking in.
Keep it up bro

[ulsak]

looked good at vid, almost felt like cheatin' on my wife looking at it.

[lllDBOlll]

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

lol, noted

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

Wrong on brother

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

Would really appreciate the experience of a first placing first timer for sure! I'm just planning to stay as lean as possible, I am reverse dieting at the mo, as never actually done it, always jumped from low cals to high cals and got fat as f'uck (whilst packing on some mass too of course). Feel so far is working, getting leaner with more calories... only down side is appetite is ridiculous now!

impressive pressing Danny. and to think last year you were hoping for a BW Push Press and now it's on to strict pressing BW in no time.

all while getting ripped as fuark.

HAHA yeah man time flies eh? That was our lil friendly contest wasn't it... fuark to think an 80kg push press was a big task, reckon could get it fairly easy now to be honest... and strict too!

Been sub'd to your channel for about a year I think, joined this site and I'm checking in.
Keep it up bro

Nice man, what is your YT username?

looked good at vid, almost felt like cheatin' on my wife looking at it.

Haha... don't worry... I won't tell her if you don't

[IIPOWERII]

Nice man, what is your YT username

Adam Power but I don't post up videos I just use it to educate myself on whats what with the gym & dieting. Amazing how out of tune I was a year ago with this stuff.
You accepted me the other day on MFP
Adampower90
Cheers buddy, keep up the hard work.

[TheMatzah]

Meaty

Looking ripped bud, I think your mission to inspire the masses is very well received. Couldn't be more happier for you man. If I ever make it out your way one day, training is on the menu.


Keep it going cube

[Anthony21]

Awesome work is still going down D, nice work buddy.

[lllDBOlll]

Adam Power but I don't post up videos I just use it to educate myself on whats what with the gym & dieting. Amazing how out of tune I was a year ago with this stuff.
You accepted me the other day on MFP
Adampower90
Cheers buddy, keep up the hard work.

Cheers man

Meaty

Looking ripped bud, I think your mission to inspire the masses is very well received. Couldn't be more happier for you man. If I ever make it out your way one day, training is on the menu.


Keep it going cube

Heh cheers buddy and for sure, wouldtrainwith/10

Awesome work is still going down D, nice work buddy.

Thanks mucker

[lllDBOlll]

Cycle 12 - Week 1 - Bench Day

Crushing Chest

Video





Supplementation

PWO - 2 x AEN PreSurge - Ok I guess

Warm Up: 10 Mins Bike, Shoulder Shiz

Lift 1
Bench Press

20kg x 10
60kg x 8
80kg x 6

92.5kg (204lb) x 5
107.5kg (237lb) x 5
120kg (265lb) x 5

Lift 2
Band Assist Bench

120kg (265lb) x 5
125kg (276lb) x 5
130kg (287lb) x 5
135kg (298lb) x 2

Free Weight 100kg Rep Out = 12 Reps

Lift 3
Dumbbell Flyes

20kg's (44lb's) x 12 x 3

Thoughts

Hit that 120kg x 5 so very happy, only managed to get 3 reps last cycle, I would say the reverse diet is working wonders. However the reverse diet has also turned me into a hungry maniac and I am really struggling to not binge eat... I have munched my way through a lot of food this past 48 hours :-(

[Celtic8Laoch]

All im saying is....

[Woody-5]

sick bench work with 265x5!

how much and how often are you bumping up your cals with the reverse dieting approach? I've definitely going to be doing that when I'm done dropping weight.

[lllDBOlll]

All im saying is....

May have to go with that idea

sick bench work with 265x5!

how much and how often are you bumping up your cals with the reverse dieting approach? I've definitely going to be doing that when I'm done dropping weight.

Well it was going well, 100kcal bumped up every couple week was the plan but I keep accidentally eating everything in the house.

[Celtic8Laoch]

Its been a life saver for me srs, id go through 4 in a week easily! Lidl are the nicest and they tend to be bigger than tesco's.

Also dunno what your milk situation is but Lidls skim milk is only 32kcal per 100ml, lowest ive found so far and it makes space for other calories.

[Anthony21]

Big time benching man and nice work with the banded benching.

[fittofattofit]

I'd like to squat what you're benching Danny

All looked good and nice job with those banded benches

[ktj4l]

Dem bandz.

[lllDBOlll]

Its been a life saver for me srs, id go through 4 in a week easily! Lidl are the nicest and they tend to be bigger than tesco's.

Also dunno what your milk situation is but Lidls skim milk is only 32kcal per 100ml, lowest ive found so far and it makes space for other calories.

Been having 1% milk, can't remember the calories. I don't have much milk in a week anymore though, tend to avoid liquid calories when cutting.

Big time benching man and nice work with the banded benching.

Cheers man, I am going after 150+ this year.

I'd like to squat what you're benching Danny

All looked good and nice job with those banded benches

I would like to bench you whilst you're squatting the weight

Dem bandz.

LOL wat iz diz?

[ktj4l]

LOL wat iz diz?

Metal cover of this: http://vimeo.com/50102160 (not safe for work)

[bfoley]

Nice job on those benches.

--brian

[89JVH]

Thick, solid, tight! Haha easy man, 140 on this cycle easily I reckon

[lllDBOlll]

Cycle 12 - Week 1 - Squat Day

Skwatz and Deadz

Video





Supplementation

PWO - Nowt, fully fasted

Warm Up: 10 Mins Bike, Rollin and Chit

Lift 1
Squat

60kg (132lb) x 8
80kg x 3

100kg (220lb) x 5
115kg (254lb) x 5
130kg (286lb) x 5

Lift 2
Mo Squat

110kg (242lb) x 3 x 5
112.5kg (248lb) x 3 x 5

Lift 3
Deadlift

100kg x 5
140kg (309lb) x 5
145kg (320lb) x 5
147.5kg (325lb) x 5
150kg (330lb) x 3
150kg (330lb) x 5 (MG)

Thoughts

New thing for cycle 12, squats with a 5x5 dead on squat day... deads with a 5x5 squat on deadlift day. Will see how it goes this cycle. Never deadlift twice a week before.

[fittofattofit]

Nice heavy volume on that session Danny. Strong work going DOH on those deads. Form looked good on everything

Mirin' the new shoes and the long socks

[Opeth09]

Nice squat/dead session man! And yes, the appetite is unreal while lean bulking. Its seriously the way to go though. You just gotta push through the mental aspect of it. It beats the hell out of cutting for long periods of time

[lllDBOlll]

Nice heavy volume on that session Danny. Strong work going DOH on those deads. Form looked good on everything

Mirin' the new shoes and the long socks

LOL leave me socks alone ya bastad

Nice squat/dead session man! And yes, the appetite is unreal while lean bulking. Its seriously the way to go though. You just gotta push through the mental aspect of it. It beats the hell out of cutting for long periods of time

It's driving me nuts mate. Had a fair few slip ups since I started this reverse, I'm at 2400 this week but over the weekend... well... it was in the 3k's easy. Still there's no sweat to it. I had this conversation with Celtic8 the other day about how when people are cutting if they overeat (yet below maintenance or slightly over) they instantly think "OH NOEZ, FAT GAINZ" yet when they bulk say a few hundred over maintenance it's like "YAH BRO ALL LEANS GAINZ".... dat cutting mentality f'ucks with your logic circuits.

[lllDBOlll]

Cycle 12 - Week 1 - Pull Day

Bruisin' Back

Video





Supplementation

PWO - Nowt, fully fasted

Warm Up: 10 Mins Bike, Dead Hangs and what not

Lift 1
Pendlay Row

60kg x 5

80kg (176lb) x 5
92.5kg (204lb) x 5
105kg (232lb) x 7

Lift 2
Bent Over Row

105kg (232lb) x 5 - RAW
110kg (243lb) x 5
115kg (254lb) x 5
120kg (265lb) x 5
125kg (276lb) x 5

100kg Rep Out = 22 Reps

Lift 3
Paused Bench Press

60kg x 8

107.5kg (237lb) x 5 x 5

Lift 4
Pull Ups and Cable Hammers

BW = 175lb

BW x 10

Cable Hammers 30kg x 8, 25kg x 8


Three Sets Total

Thoughts

Bench felt good. Happy with rows.

[ktj4l]

Grotesque rep out with that 100kg.

[Anthony21]

Cycle 12 - Week 1 - Squat Day

Skwatz and Deadz

Video





Supplementation

PWO - Nowt, fully fasted

Warm Up: 10 Mins Bike, Rollin and Chit

Lift 1
Squat

60kg (132lb) x 8
80kg x 3

100kg (220lb) x 5
115kg (254lb) x 5
130kg (286lb) x 5

Lift 2
Mo Squat

110kg (242lb) x 3 x 5
112.5kg (248lb) x 3 x 5

Lift 3
Deadlift

100kg x 5
140kg (309lb) x 5
145kg (320lb) x 5
147.5kg (325lb) x 5
150kg (330lb) x 3
150kg (330lb) x 5 (MG)

Thoughts

New thing for cycle 12, squats with a 5x5 dead on squat day... deads with a 5x5 squat on deadlift day. Will see how it goes this cycle. Never deadlift twice a week before.

Cycle 12 - Week 1 - Pull Day

Bruisin' Back

Video





Supplementation

PWO - Nowt, fully fasted

Warm Up: 10 Mins Bike, Dead Hangs and what not

Lift 1
Pendlay Row

60kg x 5

80kg (176lb) x 5
92.5kg (204lb) x 5
105kg (232lb) x 7

Lift 2
Bent Over Row

105kg (232lb) x 5 - RAW
110kg (243lb) x 5
115kg (254lb) x 5
120kg (265lb) x 5
125kg (276lb) x 5

100kg Rep Out = 22 Reps

Lift 3
Paused Bench Press

60kg x 8

107.5kg (237lb) x 5 x 5

Lift 4
Pull Ups and Cable Hammers

BW = 175lb

BW x 10

Cable Hammers 30kg x 8, 25kg x 8


Three Sets Total

Thoughts

Bench felt good. Happy with rows.

Great work Danny and still strong progress bro. Your squats are coming along from when you first started to correct that knee caving.

[89JVH]

Solid skwatz and deadz! Bet that can gave you a breathe of fresh air aye Need to get your sniffing **** out again one day, been absent for too long me thinks

[fittofattofit]

Great job on those rows Danny ... those 125kg BO rows looked good and I'm seriously mirin' the Pendlays .... really hard to keep good form going that heavy and you did good son
Nice work on repping out the Yates as well (even if the last few looked a bit like shrugs )
You're killing the benching

[MakeGoBoom]

solid like 17 sessions i missed danny boy... interested to see the results of the reverse dieting.


lol @ the rap song being sponsored by brazzers