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

[blkbelt42]

Pizza ain't cheating its a way of life

ok, I'm in!!

[Jasonk282]

haha take it easy tubby, little thin skinned for a grunt no?

Nah, not thinned skinned, but this Devil dog will bite back...

[schmack]

oh wow I'm late to the date.

Looking swole bro

I always been interested in the Wendler routine.

[lllDBOlll]

nasty good. front squats are the bane of my existence next to bench. i'm good at them, and like them, they just kill me for some reason. yeah man ghd set ups are nice. i like doing reverse hypers too. still it's hard to validate on a home gym, at least early on in the build. we have a roman chair here that i use to ghetto different stuff on, still not as nice though.

haha take it easy tubby, little thin skinned for a grunt no?

I think if I had the choice between a GHR or a Leg Press in my home gym it would be GHR every time. I have a nice little corner where one could sit permanently...

ok, I'm in!!

Haha thanks for dropping in man. Pizza for everyone!

Nah, not thinned skinned, but this Devil dog will bite back...

Now now chaps, let's keep it friendly.

oh wow I'm late to the date.

Looking swole bro

I always been interested in the Wendler routine.

Yay! You found your way in matey. I'm enjoying it so far, love having structure again.

[lllDBOlll]

Week 2 - Cycle 1 - OHP

Going Sideways through Doors

Video





Supplementation

Dailies - Creapure Mono / Beta Alanine / Fish Oil / Multi / DAA - PWO - MY OWN FREE WILL

Warm Up: 10 Mins Bike, YTWL, Dislocations

Core Lift
Seated OHP

20kg x 15
30kg x 15

50kg x 3
57.5kg x 3
62.5kg x 5

Assistance Lift 1
Dumbbell Seated Press

25kg's x 10 x 4

Assistance Lift 2
Dumbbell Lateral Raise

16.25kg's x 10 x 4

Assistance Lift 3
Parallel Bar Dips

BW = 174lbs

BW x 10
BW+10kg x 10 x 4

Assistance Lift 4
Rear Delt Flyes

15kg's x 10 x 3

Thoughts

Today was an early morning session, something I haven't done in a while and as I have trained fasted in the past I knew what to expect - a good session! Yep, I find that training fasted gives me a much greater focus on the task at hand. A little dissapointed with the 3+ Set reps but nevermind eh, anything more than 3 reps is on track I guess.

[Jasonk282]

Why seated over standing press?

[lllDBOlll]

Why seated over standing press?

Cuz I like it

[Jasonk282]

Cuz I like it

Well alright then...lol

[lllDBOlll]

Well alright then...lol

Haha nah. To be fair I had been doing seated press for a few weeks leading up to starting this and I was enjoying it and the way it stops me from using my legs ala "push press" style. I am probably going to do Standing next cycle and keep at the same weight. I'm in no rush to go up in weights quickly... that magic will happen when I'm eating for England again.

[Jasonk282]

Haha nah. To be fair I had been doing seated press for a few weeks leading up to starting this and I was enjoying it and the way it stops me from using my legs ala "push press" style. I am probably going to do Standing next cycle and keep at the same weight. I'm in no rush to go up in weights quickly... that magic will happen when I'm eating for England again.

You might have to lower the weight a bit when you switch styles. Standing is a bit harder than seated.

But still 135lb for 5 reps is killer, that's my current 5rm for OHP.

[lllDBOlll]

You might have to lower the weight a bit when you switch styles. Standing is a bit harder than seated.

But still 135lb for 5 reps is killer, that's my current 5rm for OHP.

Yeah we will see how I fare next cycle. Gotta get this one out the way first. Have you posted a pic of this pizza yet or what?

[Jasonk282]

Yeah we will see how I fare next cycle. Gotta get this one out the way first. Have you posted a pic of this pizza yet or what?

At your weight 135lbs is pretty much gonna be a slow going with that lift.

Dude...it's only 2pm here...I'm not getting that pizza till she comes back from swimming tonoght like around 630pm ish. LOL

[lllDBOlll]

At your weight 135lbs is pretty much gonna be a slow going with that lift.

Dude...it's only 2pm here...I'm not getting that pizza till she comes back from swimming tonoght like around 630pm ish. LOL

LOL I always forget about the time zones. Seriously.

I'm gunna go do a bit of very steady cardio now and a little bit of abdominal work. I might even do a tiny bit of standing OHP and see where I'm at.

[jcranston]

Smashed that session Danny!

[fittofattofit]

Session looked good Danny and your shoulders are looking swole
Nice seated presses - good control and ROM. TBH seated press is a good way to avoid the temptation to turn it into a 'push press' when standing. Nothing wrong with a standing push press but it ceases to become a pure shoulder exercise. I think that it's better protection for your shoulder to keep its as a pure shoulder exercise and handle lower weights. 62.5kg is a good press!
Lat raises and rear delt flyes looked really good

[slytheslayer]

In fo' sho'!!!

[blkbelt42]

Nice wok on the OH Press man, just added those in myself.

[Mongo81X]

Solid work out, I do seated as well but standing if I use dumbells. You ever try laterals straight from the hip with very little elbow bend? They are hard as fu!k...

[MakeGoBoom]

I think if I had the choice between a GHR or a Leg Press in my home gym it would be GHR every time. I have a nice little corner where one could sit permanently...

Now now chaps, let's keep it friendly.

agreed 100% leg press is ok but i don't really feel it's an essential lift. you can just used varied position squats. ghr's on the other hand are probably my favorite ham exercise.

don't worry about the comments bro all in good sport between 03's, talking sh*t, killing stuff, and lifting heavy things is what we do

workout looked solid man. how much do you prefer the narrow grip in OHP vs a wide grip? haven't tried weighted dips in awhile, looking to run them for prrs. hope my wrist is up to it, fractured it a couple months back doing clean and jerk at 225. elbow landed on my knee during my catch because i'm a dullard and didn't get my elbows up like a rookie.

[pcaracer]

I like he seated press as well but I'm not leaning back on anything. I'm just sitting on a flat bench in my squat rack. My shoulders have really responded well to them.

[Filmbuff81]

Another beast session!

[Jasonk282]

agreed 100% leg press is ok but i don't really feel it's an essential lift. you can just used varied position squats. ghr's on the other hand are probably my favorite ham exercise.

don't worry about the comments bro all in good sport between 03's, talking sh*t, killing stuff, and lifting heavy things is what we do

workout looked solid man. how much do you prefer the narrow grip in OHP vs a wide grip? haven't tried weighted dips in awhile, looking to run them for prrs. hope my wrist is up to it, fractured it a couple months back doing clean and jerk at 225. elbow landed on my knee during my catch because i'm a dullard and didn't get my elbows up like a rookie.

I prefer a narrow grip, index fingers right on the start of the kurling, but it's a very technique drive lift from my experience with it.

Yup didn't take anything personal, when it all comes down to it, might be in different branches but we fight for the same team.

[FastCatChamp]

Was wondering why your journal wasn't popping up in my panel.

I am always the last one in!

Here now.

Awesome new avatar....very jelly!

[Anthony21]

Great OHP day bro. Sick physique.

[shamroc617]

Great OHP day bro. Sick physique.

My thoughts exactly. Keep at it man, looking good.

[lllDBOlll]

Smashed that session Danny!

Thanks John! My calves are actually screaming at me from the other day now!

Session looked good Danny and your shoulders are looking swole
Nice seated presses - good control and ROM. TBH seated press is a good way to avoid the temptation to turn it into a 'push press' when standing. Nothing wrong with a standing push press but it ceases to become a pure shoulder exercise. I think that it's better protection for your shoulder to keep its as a pure shoulder exercise and handle lower weights. 62.5kg is a good press!
Lat raises and rear delt flyes looked really good

Thanks Andrew. That's the main reason I am doing seated. It's all shoulder as I can't turn it into a push press (like I often do when standing). In the interest of the program and conformity, I shall give standing a go next cycle.

In fo' sho'!!!

How's it going b*tch tits?

Nice wok on the OH Press man, just added those in myself.

lol just added them in and doing 225 x 6 already... ANIMAL!

Solid work out, I do seated as well but standing if I use dumbells. You ever try laterals straight from the hip with very little elbow bend? They are hard as fu!k...

Yeah, depending on your wrist position you can put emphasis on your front delts or your lateral delts. I go by MMC here and can feel it working in my lateral delts so that's A-OK with me.

agreed 100% leg press is ok but i don't really feel it's an essential lift. you can just used varied position squats. ghr's on the other hand are probably my favorite ham exercise.

don't worry about the comments bro all in good sport between 03's, talking sh*t, killing stuff, and lifting heavy things is what we do

workout looked solid man. how much do you prefer the narrow grip in OHP vs a wide grip? haven't tried weighted dips in awhile, looking to run them for prrs. hope my wrist is up to it, fractured it a couple months back doing clean and jerk at 225. elbow landed on my knee during my catch because i'm a dullard and didn't get my elbows up like a rookie.

What's an 03? Glad it's all just banter. A wide grip OHP on a barbell screws my shoulder up very fast, over the past few weeks I have found the ideal grip width that gives me no shoulder problems at all. I wanna get up to some sick weights with dips when I am finished cutting. I seen people doing dips with 60kg on them and i'm thinking WTF man. Most I've done is +30kg if I remember right.

I like he seated press as well but I'm not leaning back on anything. I'm just sitting on a flat bench in my squat rack. My shoulders have really responded well to them.

I've not tried doing it like that. I know Schmack does it like that too. I might give it a whirl.

Another beast session!

Cheers Fella

I prefer a narrow grip, index fingers right on the start of the kurling, but it's a very technique drive lift from my experience with it.

Yup didn't take anything personal, when it all comes down to it, might be in different branches but we fight for the same team.

All cool beans man

Was wondering why your journal wasn't popping up in my panel.

I am always the last one in!

Here now.

Awesome new avatar....very jelly!

Haha thanks Gale. I have migrated! You'd probably like this program mate.

Great OHP day bro. Sick physique.

Thanks Ant! I'm working on it!

My thoughts exactly. Keep at it man, looking good.

Cheers fella, let me know if you start a GST log so I can come read

[Jasonk282]

Yeah, depending on your wrist position you can put emphasis on your front delts or your lateral delts. I go by MMC here and can feel it working in my lateral delts so that's A-OK with me.



What's an 03? Glad it's all just banter. A wide grip OHP on a barbell screws my shoulder up very fast, over the past few weeks I have found the ideal grip width that gives me no shoulder problems at all. I wanna get up to some sick weights with dips when I am finished cutting. I seen people doing dips with 60kg on them and i'm thinking WTF man. Most I've done is +30kg if I remember right.

I use a narrow grip and it gives me zero shoulder issues, index fingers just on the start of the kurling.

an 03 is an Infantry MOS(job) in the United States Marine Corps. I'm a 0311 basic rifleman, though I'm hoping to make the selection to 0369 very soon with is the same MOS but a promotion to E-6, staff sergeant.

[lllDBOlll]

I use a narrow grip and it gives me zero shoulder issues, index fingers just on the start of the kurling.

an 03 is an Infantry MOS(job) in the United States Marine Corps. I'm a 0311 basic rifleman, though I'm hoping to make the selection to 0369 very soon with is the same MOS but a promotion to E-6, staff sergeant.

Ah coolio. Slytheslayer who has just posted in here flies Black Hawks all day err day.

[jcranston]

I don't know the range on his chopper, but I think he should swing up here and pick me up, then we head to Britain to smash some weights!

[Jasonk282]

Ah coolio. Slytheslayer who has just posted in here flies Black Hawks all day err day.

Nice...I've repelled out of them before...fun times.