5/3/1 Log

[MakeGoBoom]

Insane bro. Hope the new years went well for you. Crazy f*cking germans

[ktj4l]

Yeah, about to hit the sack now. Got drunk, ate a bunch of food and blew up some fireworks.

Did some body weight crap yesterday because the gym was closed. I'll rest today (1/1/13) and get back to it on Wednesday.

Happy New Year!

[Anthony21]

12/30/2012 - Squat Deload - Cycle 11, Wave 4

5/3/1 Squat (TM=155kg/342lbs):

WU:
10x65kg/143lbs

WS:
5x92.5kg/204lbs
5x101kg/223lbs
5x108.5kg/239lbs

Widowmaker (20 Repetition Squat) Fun:
20x100kg/220lbs

I have two days off, so I decided to make my legs sore for New Year's Eve.


Front Squat:
3x60kg/132lbs
3x70kg/154lbs
3x80kg/176lbs
3x80kg/176lbs
3x80kg/176lbs

SS with:

Neck Extension (Plate):
15x5kg/11lbs
15x5kg/11lbs
15x5kg/11lbs


Leg Curls:
20x60kg/132lbs
20x60kg/132lbs


Ab Wheel:
15
15
15


Gym will be closed the next two days and I'll be drunk most likely. I got a case of beer with my name on it!

Slam back a beer for me my German brother. Way to end 2012 with a killer leg thrashing. Stay safe and have a good New Year's bro.

[Jasonk282]

Nice squatting. I like the widowmaker.

For some reason a few cycles ago I did 3x15 with my BBB weight...that was fun.

Prosit Neujahr fotze! I'm assuming by this time you are very drunk.

[ulsak]

Happy New Year, brüderlein. Those widowmakers weren't no joke!
You and Danny are such a rolemodels!

[rb80]

Dear lord that leg workout looks insane! 100kgx20 and then backs it up with front squats, good luck with walking for the next few days!

Also tried those beers you recommended for new years - very tasty!

[ktj4l]

Nice squatting. I like the widowmaker.

For some reason a few cycles ago I did 3x15 with my BBB weight...that was fun.

Prosit Neujahr fotze! I'm assuming by this time you are very drunk.

I was pretty surprised that I got 20 reps with 100kg/220lbs to be honest. I could've gotten a few more grinders, but then I wouldn't be walking today and the front squats wouldn't have been possible either. 3x15 is horrible too. No high rep work for me in the next few months.

LOL @ Fotze. Nice one! Happy New Year to you as well. I hope you blew some stuff up to celebrate!

I actually didn't get very drunk. I drank mostly beer with a few rum & cokes, whiskey & cokes, gin & tonics and of course Jägermeister fresh out of the freezer. I still have all my fingers after blowing up fireworks too!

Happy New Year, brüderlein. Those widowmakers weren't no joke!
You and Danny are such a rolemodels!

Haha, yeah. You need to crank one out now.

Dear lord that leg workout looks insane! 100kgx20 and then backs it up with front squats, good luck with walking for the next few days!

Also tried those beers you recommended for new years - very tasty!

Legs were sore yesterday. Did a light workout (body weight only), lots of stretching and foam rolling before I started drinking yesterday, now the DOMS are almost gone.

I'm glad you enjoyed the beers. I had Budweiser Budvar (the original Budweiser from the Czech Republic - the good one), Bitburger (Germans gon German) and Spaten Oktoberfest (I don't drink often, so I still had those). Budvar has been my go to beer recently, I can recommend that one if you like Pilsener.

[ktj4l]

Goals for 2013 (factoring in some resets, cutting, etc.):

Squat: 200kg/441lbs

Deadlift: 230kg/507lbs

Bench: 160kg/353lbs

OHP: 110kg/243lbs

[lllDBOlll]

Goals for 2013 (factoring in some resets, cutting, etc.):

Squat: 200kg/441lbs

Deadlift: 230kg/507lbs

Bench: 160kg/353lbs

OHP: 110kg/243lbs

Nice goals!

[Jasonk282]

I was pretty surprised that I got 20 reps with 100kg/220lbs to be honest. I could've gotten a few more grinders, but then I wouldn't be walking today and the front squats wouldn't have been possible either. 3x15 is horrible too. No high rep work for me in the next few months.

LOL @ Fotze. Nice one! Happy New Year to you as well. I hope you blew some stuff up to celebrate!

I actually didn't get very drunk. I drank mostly beer with a few rum & cokes, whiskey & cokes, gin & tonics and of course Jägermeister fresh out of the freezer. I still have all my fingers after blowing up fireworks too!

Yeah 3x15 is hard as fcuk.

Didn't blow anything up at all...

I do like rum & coke(captain is my favorite, I have the spiced, silver and provate stock) Another very good drink is vanilla vodka and coke/pepsi or vanilla vodka and orange soda(taste like a cream sickle)

5 years of German from jr. high and high school and all I can do is cuss and insult people...

[ktj4l]

Yeah 3x15 is hard as fcuk.

Didn't blow anything up at all...

I do like rum & coke(captain is my favorite, I have the spiced, silver and provate stock) Another very good drink is vanilla vodka and coke/pepsi or vanilla vodka and orange soda(taste like a cream sickle)

5 years of German from jr. high and high school and all I can do is cuss and insult people...

No fireworks? Sorry.

Captain is pretty good, my favorite is Tanduay (Filipino rum). I can't drink vodka. Last time I drank vodka was in 11th grade: I chugged a bottle after school, then threw up blood half an hour later. Never again. Even the smell of it reminds me of that day.

Cussing is most important.

[snLassen]

Those are some nice goals for 2013! Do you plan on "Wendlering" your way to them?

[ktj4l]

Those are some nice goals for 2013! Do you plan on "Wendlering" your way to them?

Definitely. I'll play around with the frequency, assistance work, volume, etc. but I'll continue to run 5/3/1 for the main lifts.

[snLassen]

Definitely. I'll play around with the frequency, assistance work, volume, etc. but I'll continue to run 5/3/1 for the main lifts.

Sounds like a good plan to me. Thought about doing the BBB-challenge?

[ktj4l]

Sounds like a good plan to me. Thought about doing the BBB-challenge?

Yeah, I'll try it out next bulk.

Next couple months: Frequency Template - http://www.jimwendler.com/wp-content...ncyproject.pdf

After that, I'll cut for a while, so regular 5/3/1 + low volume assistance work.

Next bulk: 5/3/1 BBB Challenge and maybe another go with the Frequency Template (depending on how much I like it).

[Jasonk282]

No fireworks? Sorry.

Captain is pretty good, my favorite is Tanduay (Filipino rum). I can't drink vodka. Last time I drank vodka was in 11th grade: I chugged a bottle after school, then threw up blood half an hour later. Never again. Even the smell of it reminds me of that day.

Cussing is most important.

Yeah I can understand that.

[MakeGoBoom]

Strong goals bro

[ktj4l]

1/2/2013 - OHP Day - Cycle 12, Wave 1 (3,3,3) - Frequency Template

5/3/1 OHP (TM=90kg/198lbs):

WU:
5x40kg/88lbs
5x50kg/110lbs

WS:
3x72.5kg/160lbs
3x76kg/168lbs
3x81kg/179lbs
1x90kg/198lbs
1x95kg/209lbs

I may be able to squeeze out a 100kg/220lbs two plater soon. I'll probably try for it on Wave 3.


Klokov Press:
5x60kg/132lbs
5x60kg/132lbs


Pullups:
10xBW
15xBW
10xBW
10xBW


Barbell Curl:
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs


Neck Extension (Plate):
15x10kg/22lbs
15x10kg/22lbs
15x10kg/22lbs



Deadlift day tomorrow. I'm happy my gym is open again. They had enough time off now with Christmas and New Year's.

[ktj4l]

Strong goals bro

Yeah, I'll be working my ass off all year to get there.

[Jasonk282]

Nice pressing...

[ktj4l]

Nice pressing...

Thanks. I'll have a post-workout beer when I hit 100kg on OHP.

[Jasonk282]

Thanks. I'll have a post-workout beer when I hit 100kg on OHP.

Ain't nothing wrong with that.

[ulsak]

Ain't nothing wrong with that.

heck, you deserve buckets of beer right now, 95 kgs ain't no joke either

[ktj4l]

heck, you deserve buckets of beer right now, 95 kgs ain't no joke either

I've gotten 97.5kg before, so 100kg is the only thing that will get a reward.

[MakeGoBoom]

In for 2 euro pps press vid

[rb80]

Nice pressing as usual bro - innnnn for 2 plate press. That will be a big milestone bro, not too many people can do that!

[ktj4l]

In for 2 euro pps press vid

I'll try to get footage when I attempt it.

Nice pressing as usual bro - innnnn for 2 plate press. That will be a big milestone bro, not too many people can do that!

I agree.

[Anthony21]

Presses of peace man...if I saw you at the gym pressing that i'd come up to shake your hand.

[MakeGoBoom]

Presses of peace man...if I saw you at the gym pressing that i'd come up to shake your hand.

anything more then a bro nod makes you a ghey... fact

[bigbird916]

Heavy pressing man, holy chit.