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

[lllDBOlll]

Cycle 4 - Week 2 - Deadlift

Gotta Pull Your Weight

Video





Supplementation

PWO - 2 x Cellucor C4 Extreme - Always legit

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

Core Lift
Conventional Deadlift

20kg x 12
60kg x 10
100kg x 6

130kg x 3 (286lb)
150kg x 3 (330lb)
170kg x 5 (375lb)

Assistance Lift 1
Back Squat

Boring But Big

60kg x 10 (132lb)
85kg x 10 x 4 (187lb)

Assistance Lift 2
Overhand Pull Ups

BW = 185lb

BW x 15,8,8,6,5,4

Brutal.

Assistance Lift 3
V Bar Row

60kg x 12
75kg x 12 x 4 (165lb)

Assistance Lift 4
Dumbbell Row

25kg x 10
35kg x 12 x 3 (77lb)

Assistance Lift 5
Overhand Lat Pull Down

40kg x 15
65kg x 12 x 3 (143lb)

Assistance Lift 6
Straight Arm Lat Pull Down

FST-7 Set

22.5kg x 12 x 7 - 30 Sec Rest (50lb)

Hellish.


Thoughts

So this is another raw PR for me on Deads, with me beating last cycles 1+ week where I got 170kg x 4. I have to say though that the last rep of the set was taxing on my lower back and I could actually feel that it was having to work hard for a change. So far it has been my hams that have given up first with the higher reps but this time it was the lower back that said "I'm tired now"...

I will be attempting 180kg on my 1+ week so hoping should get at least the 1 rep. All time PR is 180kg x 3 but I was strapped and about 195lbs (I think) so if I can hit that then that would be awesome.

[ktj4l]

You compete in following excersises: squats, dips, chins, benchpress and barbell bicepscurl .You got 80 secs to perform amraps on each excersise. The poundage is calculated upon your bodyweight. Seems reasonable, my goal is to get into records at least on middle of the board. They don't deal with senior classes or sh!t like that, suites me well..

Got a link to the specifics?

Strong deadlifts, D! I'm sure you got a rep or four next week at 180kg.

[lllDBOlll]

You compete in following excersises: squats, dips, chins, benchpress and barbell bicepscurl .You got 80 secs to perform amraps on each excersise. The poundage is calculated upon your bodyweight. Seems reasonable, my goal is to get into records at least on middle of the board. They don't deal with senior classes or sh!t like that, suites me well..

I think middle of the board is undermining your abilities! I'm sure you will do very well.

Got a link to the specifics?

Strong deadlifts, D! I'm sure you got a rep or four next week at 180kg.

Thanks mate, 1 for sure. Reps will see.

[ulsak]

Got a link to the specifics?/../.

useless to link it's in swedish, gibberish to you and even worse for our english speaking bros..
But I made a very quick ( and dirty..could be better) translation:
1. Squats
(Men squats 150 % bodyweight, ladies 100 % BW)
The repetion starts with straight legs. The referee starts the competion. Movement stops at legs at pararell. Distinct strecht at the top of movement. Tights prefered for easier judgement. Sweater should not cover the hips.
2. Dips
(Men performs the +15kg ( 33 lbs) , ladies with BW)
The repetion starts with locked elbows. The referree starts the competion. Elbow aligned with shoulder at bottom. Arms lock at the top. No swing or kipping allowed. Body will be upright not leaned forward. The pace must be slow enough to be assessed. Distinct strecht at the top of movement. Rest and letting go the bars are allowed. Time and form are the criteria for determing how many reps are counted.
3. Chins
(Men performs the +10g ( 22 lbs) , ladies with BW)
The repetion starts at bottom with fully stretched arms. The referee starts the competion. Fully stretched arms at bottom , chin over the bar at top. T The pace must be slow enough to be assessed Distinct stop at the bottom of movement.. No swing or kipping allowed. Legs should be motionless throughout out the repetition.n. Straps are allowed , so are rest and letting go the bar. Time and form are the criteria for determing how many reps are counted.
4. Benchpress
(Men presses 125 % of the BW, Ladies 60 % of the BW)
Grip widht: Widest allowed grip is 81cm ( 32 inch), the markings must be fully covered by the indexfingers. Thumbless ( suicide grip) grip is not allowed. . The referee starts the competion, when the arms are fully strechted and locked and when the bar is in control above the chest. The arms must be fully stretched and locked at each repetition. Feet must be in the air all time; crossed feet and parallel thighs. Bar must touch the chest and not bounce. Torso and legs must be still and the repetions must be performed in controlled pace. Only magnesiumpowder and wristbands are allowed as aid.
5. Barbell Bicepscurl
(Men curls 60 % of BW, Ladies 45 % BW)
The bar is lifted off from powerrack.The competion starts with arms hangning straight down. The stance widht is optional as long as you don't touch the powerrack. The competitors stands unsupported ( not leaning against walls, or poles). The referee starts the competion, curls are performed in a controlled and slow pace. Knees and legs must be motionless througout the curls. At each repetition the arms must be fully stretched and the bar must touch the chin at the top position. Disticnt marked stop at the bottom position.

[ktj4l]

Thanks, ulsak. And they score this based on total reps? Like 1st place, 2nd place, etc. only or do you get a certain grade for a certain amount of reps?

[lllDBOlll]

useless to link it's in swedish, gibberish to you and even worse for our english speaking bros..
But I made a very quick ( and dirty..could be better) translation:
1. Squats
(Men squats 150 % bodyweight, ladies 100 % BW)
The repetion starts with straight legs. The referee starts the competion. Movement stops at legs at pararell. Distinct strecht at the top of movement. Tights prefered for easier judgement of penis size. Sweater should not cover the hips.
2. Dips
(Men performs the +15kg ( 33 lbs) , ladies with BW)
The repetion starts with locked elbows. The referree starts the competion. Elbow aligned with shoulder at bottom. Arms lock at the top. No swing or kipping allowed *******s. Body will be upright not leaned forward. The pace must be slow enough to be assessed. Distinct strecht at the top of movement. Rest and letting go the bars are allowed. Time and form are the criteria for determing how many reps are counted.
3. Chins
(Men performs the +10g ( 22 lbs) , ladies with BW)
The repetion starts at bottom with fully stretched arms. The referee starts the competion. Fully stretched arms at bottom , chin over the bar at top. T The pace must be slow enough to be assessed Distinct stop at the bottom of movement.. No swing or kipping allowed *******s. Legs should be motionless throughout out the repetition.n. Straps are allowed , so are rest and letting go the bar. Time and form are the criteria for determing how many reps are counted.
4. Benchpress
(Men presses 125 % of the BW, Ladies 60 % of the BW)
Grip widht: Widest allowed grip is 81cm ( 32 inch), the markings must be fully covered by the indexfingers. Thumbless ( suicide grip) grip is not allowed. . The referee starts the competion, when the arms are fully strechted and locked and when the bar is in control above the chest. The arms must be fully stretched and locked at each repetition. Feet must be in the air all time; crossed feet and parallel thighs. - LOL Good luck with that 125% of 186lb bud Bar must touch the chest and not bounce. Torso and legs must be still and the repetions must be performed in controlled pace. Only magnesiumpowder and wristbands are allowed as aid.
5. Barbell Bicepscurl
(Men curls 60 % of BW, Ladies 45 % BW)
The bar is lifted off from powerrack.The competion starts with arms hangning straight down. The stance widht is optional as long as you don't touch the powerrack - NO CURLS IN THE SQUAT RACK *******S. The competitors stands unsupported ( not leaning against walls, or poles). The referee starts the competion, curls are performed in a controlled and slow pace. Knees and legs must be motionless througout the curls. At each repetition the arms must be fully stretched and the bar must touch the chin at the top position. Disticnt marked stop at the bottom position.

Sounds brutal! I'm sure you will be reet except for that Bench Press... that rule is phucked up

[audieswu]

Dan still mirin with your lighting setup in your home gym bro.

Also what kind of camera are you using for your vlogs?

I already told Santa what I want for Christmas

[ktj4l]

LMFAO @ feet in the air for bench press. I didn't catch that part skimming over it... fu*k that! Good luck with your being a ******* goals of 2012. Haha.

[lllDBOlll]

Dan still mirin with your lighting setup in your home gym bro.

Also what kind of camera are you using for your vlogs?

I already told Santa what I want for Christmas

The lighting is not really that good like I mentioned its the camera that makes the difference. It's a Canon T3i Rebel and works very well in low light / artificial light.

This is the main lamp I have in there I also have two smaller fluorescents:



It's meant to be a "daylight lamp" and help with SAD disorder but it doesn't cheer me up...

It's equivalent of a 300w lamp lol

[ulsak]

Thanks, ulsak. And they score this based on total reps? Like 1st place, 2nd place, etc. only or do you get a certain grade for a certain amount of reps?

here we go
The winner for event gets one point, the runner up two points and so on in descending order. The competor with best result in all five events ( least points) wins the competion. If the competitors end up with same points, the total amount repetitions will be determinant.

[audieswu]

The lighting is not really that good like I mentioned its the camera that makes the difference. It's a Canon T3i Rebel and works very well in low light / artificial light.

This is the main lamp I have in there I also have two smaller fluorescents:

[img]http://i.ebayimg.com/t/65w-Energy-Saving-Daylight-SAD-light-Bulb-6400k-BC-B22-Bayonet-/00/s/NDA1WDUwMg==/$(KGrHqZHJ!4E7)t)J3+bBPHqVrNdww~~60_35.JPG[img]

It's meant to be a "daylight lamp" and help with SAD disorder but it doesn't cheer me up...

It's equivalent of a 300w lamp lol

LOL not sure if srs about SAD disorder...Acquire gf or adopt a dog lol

I will look into a Canon T3i Rebel...I like the Nikon D7000 but it's high $$$.

[lllDBOlll]

LOL not sure if srs about SAD disorder...Acquire gf or adopt a dog lol

I will look into a Canon T3i Rebel...I like the Nikon D7000 but it's high $$$.

Already have GF. I get really down when the chitty weather comes here.

Can't go wrong with a T3i buddy

[audieswu]

Already have GF. I get really down when the chitty weather comes here.

Can't go wrong with a T3i buddy

I know what you mean, my grades were bad when I was in college during the fall and winter months here. I made all good grades during Spring and Summer months.

I'm going to check on that camera, real impressed brotha.

[lllDBOlll]

I know what you mean, my grades were bad when I was in college during the fall and winter months here. I made all good grades during Spring and Summer months.

I'm going to check on that camera, real impressed brotha.

Also it boils down to what you want it for. Are you just after something to shoot video, if so a camcorder maybe the way to go. I wanted one for doing this and taking photos too so DSLR seemed the way to go!

[audieswu]

Also it boils down to what you want it for. Are you just after something to shoot video, if so a camcorder maybe the way to go. I wanted one for doing this and taking photos too so DSLR seemed the way to go!

Same thing you are doing bro. Do some vids while in the gym and take high quality photos.

[Filmbuff81]

[ulsak]

Forgot to feed back on your awesome workout, Danny boy!
= nice. And I liked the V-bar row too. You just tuck the end of the bar in a corner?

[lllDBOlll]

Forgot to feed back on your awesome workout, Danny boy!
= nice. And I liked the V-bar row too. You just tuck the end of the bar in a corner?

Heh no worries mate. Yeah I tuck it in the corner, I'm thinking of fabbing up a bracket for it though as its f'cking up my wall hah

[Raigs]

Nice work on that raw dead PR! Nice accessory work as usual. Squats than pull ups have to be tough.

2 scoops c4 is a lot had to have you going.

[TallForAManlet]

Heh no worries mate. Yeah I tuck it in the corner, I'm thinking of fabbing up a bracket for it though as its f'cking up my wall hah

This might save you some time if you've got the extra money sitting around

http://www.roguefitness.com/post-landmine.php

[fittofattofit]

Great work on the deadlifts Danny ---- I am very jealous
You made it look pretty easy. I'm going for a 180kg 1RM this week and if I get it it'll be balls-to-the-wall!
Looking at your form, it was really good for the first 3 reps, started faltering on the 4th rep and then on the 5th rep you did most of that lifting with your lower back. If you keep the leg drive going I reckon you'll be good for 180kg x 5 next week and you'd be good for 200kg for a single!

Nice job on the pull-ups x 15 reps as well and really nice, tight V bar rowing!

[MakeGoBoom]

real solid numbers little danny sad face. i'm still video-less so yup, nope.

[lllDBOlll]

Same thing you are doing bro. Do some vids while in the gym and take high quality photos.

Ah well it will do you proud then.

Cut his f*cking dick off!

Nice work on that raw dead PR! Nice accessory work as usual. Squats than pull ups have to be tough.

2 scoops c4 is a lot had to have you going.

Yeah it was tough and no the 2 x C4 was not anything OTT. I am very tolerant :P

This might save you some time if you've got the extra money sitting around

http://www.roguefitness.com/post-landmine.php

Thanks for that bud, I think I'll pass. $75 for something I could make for say $5? lol :P

Great work on the deadlifts Danny ---- I am very jealous
You made it look pretty easy. I'm going for a 180kg 1RM this week and if I get it it'll be balls-to-the-wall!
Looking at your form, it was really good for the first 3 reps, started faltering on the 4th rep and then on the 5th rep you did most of that lifting with your lower back. If you keep the leg drive going I reckon you'll be good for 180kg x 5 next week and you'd be good for 200kg for a single!

Nice job on the pull-ups x 15 reps as well and really nice, tight V bar rowing!

Yeah I know what you mean. All MMC went to sh*t on those last reps... it was just "get it done mode". I will be having a go at some actual 1RM's during my deload next week so a 200kg pull would be nice!

real solid numbers little danny sad face. i'm still video-less so yup, nope.

LOL *******

[ktj4l]

Cut his f*cking dick off!

It's head... not dick, head. You sick fu*k you.

[lllDBOlll]

It's head... not dick, head. You sick fu*k you.

I am

[audieswu]

I am a sick kunt Danny Boy

properly fixed

Shoulders and traps for me today bro.

[lllDBOlll]

Cycle 4 - Week 3 - OHP

Ice Bar

Video





Supplementation

PWO - Muscle Pharm Hybrid N.O. - Shat

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

Core Lift
Standing Overhead Press

20kg x 15
30kg x 10
35kg x 6

50kg x 5 (110lb)
57.5kg x 3 (127lb)
65kg x 4 (143lb)

Assistance Lift 1
Seated Dumbbell Press

35kg's x 9 (77lb's)
35kg's x 8
33.5kg's x 9 (74lb's)
33kg's x 9 (73lb's)

Assistance Lift 2
Dumbbell Lateral Raise

12.5kg's x 15 x 4 (28lb's)

Assistance Lift 3
Cable Rear Delt Raise

5.5kg (lol) x 12 x 4 (12lb)

Assistance Lift 4
Trap Bar Shrugs

105kg x 12 x 3 (231lb)

Thoughts

Was very cold today. Push Press needed for 1st rep of 1+ set was a bit of a disappointment but hey ho there you go.

[audieswu]

Strong pressing bro, sucks how it's too dam cold where you are at! I agree harder to train that way but slutever you got it done.

[lllDBOlll]

Strong pressing bro, sucks how it's too dam cold where you are at! I agree harder to train that way but slutever you got it done.

It's bloody horrible! Somehow I feel I was made for hotter climates!

[BDiamond]

Def was hard for me to make it to the gym today in the cold. Nice work!