Another 5-3-1 Log

[Anthony21]

Strong lifts bro especially that front squat.

[netopia]

Strong lifts bro especially that front squat.

Thanks Anthony When are you hitting it again?

[ktj4l]

Mirin front squats.

[ulsak]

agree with anthony and the Kraut; really strong fronties. I inclined to do fronts as the BBB -excersise on Squat day..still have the weekend to decide which layout it will be

[netopia]

Mirin front squats.

Thanks man. I'm feeling the love for the front squats.

agree with anthony and the Kraut; really strong fronties. I inclined to do fronts as the BBB -excersise on Squat day..still have the weekend to decide which layout it will be

Thanks ulsak, can't wait to see what set-up you go with.

Just done my second session.

Shoulder Press
42.5kg/94lbsx 5
50kg/110lbsx 3
55kg/121lbsx 6 Projected 1RM 64kg/141lbs

Accessory work, jack ****, I'm goosed

Mehh, ok workout considereing. Well thats cycle 5 finished. Happy with overall progress. Not close to stalling yet and getting close to some of my goals. For cycle 6 I'll be back in University, massive gym with great equipment. I'll change a few things around for this cycle now that I have access to a GHR, dip bars, cable machines, up to 70kg/154lbs DB's, lifting platform, bumper plates. I can't wait. See you all in a week and keep up the good fight. Peace

[Anthony21]

Thanks Anthony When are you hitting it again?

Thanks man. I'm feeling the love for the front squats.


Thanks ulsak, can't wait to see what set-up you go with.

Just done my second session.

Shoulder Press
42.5kg/94lbsx 5
50kg/110lbsx 3
55kg/121lbsx 6 Projected 1RM 64kg/141lbs

Accessory work, jack ****, I'm goosed

Mehh, ok workout considereing. Well thats cycle 5 finished. Happy with overall progress. Not close to stalling yet and getting close to some of my goals. For cycle 6 I'll be back in University, massive gym with great equipment. I'll change a few things around for this cycle now that I have access to a GHR, dip bars, cable machines, up to 70kg/154lbs DB's, lifting platform, bumper plates. I can't wait. See you all in a week and keep up the good fight. Peace

Nice OHP pressing.

I'm back in the gym on Sunday for my deload week and the end of my first cycle.

[netopia]

Nice OHP pressing.

I'm back in the gym on Sunday for my deload week and the end of my first cycle.

Good stuff, enjoy the deload. We'll both be starting a cycle around the same time

[Anthony21]

Good stuff, enjoy the deload. We'll both be starting a cycle around the same time

I'm definitely looking forward to my next cycle. I was debating on doing the simple strength template but I'm going to stick with BBB and really focus on that along with my accessory lifts.

[netopia]

Hey guys, how you all keeping?

Started my 6th cycle last night.

Squats
85kg/187lbsx 5
95kg/209lbsx 5
107.5kg/237lbsx 7 Projected 1RM 129kg/284lbs

GHR
3 sets to failure

Drop Snatch
20kg/44lbsx 10
20kg/44lbsx 10
20kg/44lbsx 10

Back in action. Grand session. Back in University now so training in a great gym.

[mmorton]

Nice to see you back

[ulsak]

Nice to see you back

Yeah, welcome back man! Nice work out btw..

[netopia]

This is from 2 days ago. Forgot my log so the numbers I done on bench were off.

Bench
60kg/132lbsx 5
70kg/154lbsx 5
80kg/176lbsx 10 Projected 1RM 107kg/236lbs

Seated DB Shoulder Press
26kg/57lbsx 6
26kg/57lbsx 6
26kg/57lbsx 6

Cable Row
45kg/100lbsx 10
45kg/100lbsx 10
45kg/100lbsx 10

Reverse Peck Deck Flye
32kg/70lbsx 12
32kg/70lbsx 12
32kg/70lbsx 12

Happy with this session. Deads tonight

[ulsak]

Hehe, I'm just a few pounds behind you at bench, nice work!

[Nexxus]

Strong benching bro

[Anthony21]

Glad to see you back bro and good workouts.

[netopia]

Hehe, I'm just a few pounds behind you at bench, nice work!

Thats a challenge haha

Strong benching bro

Thanks

Glad to see you back bro and good workouts.

Thanks man, I'll be catching up on your log later

[JustBulk]

In on another 5/3/1 log.

Nice benching brah.

[netopia]

In on another 5/3/1 log.

Nice benching brah.

Nice to have you here. You have a log?

[netopia]

Deadlifts
100kg/220lbsx 5
115kg/254lbsx 5
132.5kg/292lbsx 5 Projected 1RM 149kg/328lbs Didn't push this, saved myself for front squats.

Front Squats
90kg/198lbsx 5
100kg/220lbsx 5
105kg/231lbsx 5 Projected 1RM 118kg/260lbs Nearly at my goal of 120kg/265lbs

Nordis
3 sets

Home for the weekend so trained at my home gym. Great session, my quads are destroyed. Time to stuff my face. Peace

[ulsak]

Really impressed by those fronts ! Awesome

[netopia]

Really impressed by those fronts ! Awesome

Thanks ulsak, I've really been concentrating on them the last 2 cycles and this one.

[Anthony21]

Damn bro nice front squats and pulls.

[netopia]

Whats up? This is last nights session

Shoulder Press
40kg/88lbsx 5
45kg/99lbsx 5
50kg/110lbsx 6 Projected 1RM 58kg/128lbs Not happy with this, big push next week

DB Bench Press
32.5kg/72lbsx 8
32.5kg/72lbsx 8
32.5kg/72lbsx 5

Cable Flyes
14kg/30lbsx 12
14kg/30lbsx 8
9kg/20lbsx 12
9kg/20lbsx 12
9kg/20lbsx 12

Chins
Total reps 20 Terrible, I've let these slip recently, twice a week from now on

Dips
Total reps 50

Curls
10kg/22lbsx 12
10kg/22lbsx 12

Ok session overall, I've had better. Alot of volume, feeling it today.....but I like it

[Anthony21]

Was this your OHP day? Do you usually pair your chest work with your OHP day?

[netopia]

Was this your OHP day? Do you usually pair your chest work with your OHP day?

Ya it was. Yup I did the 3 month challenge and loved the switched accessory days. Its the same amount of work with more frequency. I'm also able to hit the accessories hard as its a different body part.

[netopia]

Whats up guys?
Have squats tonight, 3x3 week.
This is just a quick update on the layout of my 6th cycle, similar to the 5th but a few different thing as I'm training in my University gym now.

Squat Day
Squats 5-3-1
GHR 3-5 sets
Drop Snatch 3x10
Calfs, if I feel like it

Bench Day
Bench 5-3-1
DB Seated Shoulder Press 3x8
Seated Cable Row 3x10
Pull-ups, total reps
Reverse Pec-deck Flye 3x12

Deadlift Day
Deads 5-3-1
Front Squats 3x5
GHR 3-5 sets
Calfs, if I feel like it

Shoulder Press Day
Shoulder Press 5-3-1
DB Bench 3x8
Chins, total reps*
Cable Flyes 5x12*
Dips, total reps
*super setted

Any comments or questions??

[Filmbuff81]

Looks solid. Should keep on progressing I am sure.

[netopia]

Tonights training

Squats
87.5kg/193lbsx 3
102.5kg/226lbsx 3
115kg/254lbsx 5 Projected 1RM 129kg/284lbs

Overhead Squats
20kgx 5
10kgx 10

Nordics
3 Sets

[ulsak]

OH squats means that you are doing a snatch then squat from there?

[netopia]

OH squats means that you are doing a snatch then squat from there?

Nope, just overhead squats. I was doing the drop snatchs to help with flexibility and getting into the bottom position. Just deceided to try OH squats last night. They were tough, I lack flexibility so it was hard, working on it a lot, suppose it's just gonna take time.