Pretty ordinary press workout yesterday, courtesy of cutting and a **** night sleep (missus snoring... fuuaarrrrk).
Pressing
Warm up sets:
20kg x 5
30kg x 5
30kg x 3
Work sets:
45kg x 5
50kg x 3
57.5kg x 2
Not too unhappy with this, heaviest weight I have put up for press, may have got three but got put off by one of my mates trying to 'Bro spot' me...... Anyway, all of my press sets lately seem to be hitting a calculated 1RM of 60kg, so will be interesting to see how I go with 60kg on next 1+ day.
Assistance Work
Dips supersetted with Pullups (BW dip reps)/(BW Pullup reps):
7/4
7/4
10/4
7/3
6/3 (switched to chins on this set only)
Happy with dips this workout, chins were a struggle after back day though, but not bad.
Standing DB Press
3 x 10 x 15kg
2 x 10 x 12.5kg
Tough again. Got through sets quickly though, was good.
Rear Delt Machine Flyes
3 x 10 x 73kg
Reasonably tough.
Cardio
None....
1+ Press Progression:
C1: 8 x 42.5kg
C2: 7 x 45kg
C3: 8 x 47.5kg
C4: 6 x 50kg
C5: 6 x 52.5kg
C6: 2 x 55kg
C7: 2 x 57.5kg
Slowing down a bit, but still happy with how it's going.
Nutrition
Been on track the last few days.
Weight = 82.3kg on workout day (yesterday) but was 81.7kg this morning so going good. Might be just a low fluctuation but we'll see.
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Thread: A Beginner's 5/3/1 Journal
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01-24-2013, 02:35 AM #91
Cycle 7 1+ Press Day
Last edited by Schultzy85; 01-25-2013 at 01:57 AM.
Meet - 375/215/441
Gym - 353/231/452
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01-25-2013, 02:04 AM #92
Cycle 8 - 5+ Squat Day
Squats today. Looking forward to bench tomorrow actually, with a bit less weight.
Squats
Warm up sets:
50kg x 5
60kg x 5
70kg x 3
Work sets:
95kg x 5
110kg x 5
122.5kg x 5
Didn't have much more than the 5 in me today, but this is pretty consistent with where I've been at lately so all good.
Assistance Work
SLDL's:
8 x 60kg
8 x 80kg
8 x 100kg
Last set was tough enough, but not too bad.
Abs
Superset of weighted crunches, hanging leg raises and side bends x 3.
Cardio
Did 120cals incline treadmill at the gym, and have just done another 150cals or so up and down the stairs at home. Gonna start upping the cardio for the next couple of weeks to try and get 1500 or so cals/week.
5+ Squat Progression:
C1: 6 x 97.5kg
C2: 5 x 102.5kg (dropped training max after this workout to get form right)
C3: 6 x 102.5kg (form getting better)
C4: 8 x 107.5kg
C5: 10 x 110kg (form solid)
C6: 10 x 115kg (form/depth great)
C7: 5 x 120kg
C8: 5 x 122.5kg
Well at least it was better than C7....
Nutrition
On point
Weight = 82.0kg I think.Meet - 375/215/441
Gym - 353/231/452
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01-25-2013, 10:53 PM #93
Cycle 8 - 5+ Bench Day
Best bench day in ages today, best workout in a while too actually. Reset my bench training max back to around 90% of my 1RM, time to start again.
Benching
Warm up sets:
30kg x 12ish
40kg x 6
40kg x 5
Work sets:
50kg x 5
60kg x 5
65kg x 10
65kg x 5
65kg x 5
Absolutely stoked with this, was hoping I could hit 10, and did. This is a PR for calculated 1RM although at a much lower weight so not sure if it lines up 100%, but not complaining. At lower weights the best I had previously done was 10 x 60kg, so still good.
Then decided to add a couple of more sets at same weight to increase volume a bit. These sets were tough enough and we'll see if this set up goes well in the coming weeks.
Assistance Work
Incline BB Bench:
3 x 10 x 45kg
Decided to bump it by 5kg and cut sets by 2. Easy enough, although tougher towards the end. Threw in a couple of pullups too but not enough to even note.
Incline flyes
10 x 15kg DB's
8 x 15kg DB's
10 x 12.5kg DB's
Tough work. Gonna stick with starting with the 15's until I get 3 x 10 with good form.
CGBP
3 x 10 x 42.5kg
Easy, smashed these out very quickly. Will bump to 45kg next week.
Tricep pressdowns
One warmup set, then 1 drop set, got 6/7 reps of the full stack (160lbs) then about 3/4 drops.
Cardio
HIIT seated bike = 10 x 20s/40s
LISS incline treadmill = 20
HIIT absolutely smashed me and LISS topped me off. All up probably 300cals.
5+ Bench Progression:
C1: 6 x 65kg
C2: 7 x 65kg (form not great for first couple of weeks)
C3: 6 x 67.5kg (form getting better)
C4: 7 x 70kg (think this was first week to hit chest on every rep)
C5: 4 x 72.5kg
C6: 5 x 75kg
C7: 5 x 72.5kg
C8: 10 x 65kg
Wow, surprised to see my reset took me back to the same as what I started with. But also good to see I have added 4 reps, better ROM and much better form, at the very least.
Nutrition
Nailed. Have craved a couple of cheats but generally haven't given in.
Weight = 82.0kg (and need to do a huge crap....)
Remarks
Very happy with this workout. Glad I made the jump with resetting and looking forward to making some huge progress on bench when I start eating like a real man again.Meet - 375/215/441
Gym - 353/231/452
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01-25-2013, 11:18 PM #94
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01-25-2013, 11:42 PM #95
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01-26-2013, 06:22 AM #96
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01-27-2013, 02:24 AM #97
Welcome mate. Good luck on your 5/3/1 journey. Make sure you get the ebook if you haven't got it already. Also the following link has a good 5/3/1 spreadsheet if you haven't got one already:
http://forum.bodybuilding.com/showth...#post939487853
Send us a link to your 5/3/1 log if you start one, will sub.Meet - 375/215/441
Gym - 353/231/452
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01-31-2013, 12:01 AM #98
Cycle 8 - 3+ Squats
Squats today, maybe wasn't quite ready, but hit them anyway as I wanted to get in the gym. Missed logging my last couple of workouts, top sets were as follows:
Deads 5+ - 5 x 152.5kg - just the min. here, didn't feel like pushing
Press 5+ - 6 x 52.5kg - pretty happy with this one considering how I've been going
Assistance work on both days was solid too, and have been getting in a good amount of cardio.
Today's Squats
Warm up sets:
50kg x 5
60kg x 5
70kg x 3
Work sets:
100kg x 3
115kg x 3
130kg x 3
Reasonably happy to get these three here, was a pretty tough set, but one of my better squat days of late.
Assistance Work
SLDL's:
8 x 65kg
8 x 85kg
8 x 105kg
Added 5 kg's to all sets, and got them again, last set was tough enough.
Abs
Superset of weighted crunches, hanging leg raises and side bends x 3.
Cardio
HIIT - 12 x 20s/40s
Smashed me.
3+ Squat Progression:
C1: 6 x 102.5kg
C2: 5 x 102.5kg (dropped weight to get form/depth better)
C3: 6 x 107.5kg
C4: 6 x 112.5kg
C5: 7 x 117.5kg
C6: 3 x 122.5kg, 1 x 150kg
C7: 2 x 125kg (body was not ready for this)
C8: 3 x 130kg
Can't complain too much considering the cut, and definitely happy with this week.
Nutrition
Notbadman, small cheat yesterday = energy drink, but good outside of that. Even refused a couple of my favourite cookies today!
Weight = 81.4kg
Very happy with this, 1.5kg to go!Meet - 375/215/441
Gym - 353/231/452
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02-02-2013, 04:29 PM #99
Cycle 8 - 3+ Bench Day
Getting ready to hit a new gym for deadlifts today, so thought I better log my bench workout from Friday. Was a decent workout.
Benching
Warm up sets:
30kg x 8ish
30kg x 6
40kg x 3
Work sets:
60kg x 3
60kg x 3
70kg x 8
Pretty happy with this but forgot to add a couple of extra sets at the same weight (2 x 3 or something).
Assistance Work
Incline BB Bench:
3 x 10 x 47.5kg
Easy, 50kg next week. Supersetted with 3 x 8 pullups, very happy to get these.
Incline flyes
10 x 15kg DB's
10 x 15kg DB's
10 x 12.5kg DB's
Aiming for 3 sets with the 15's next week.
CGBP
3 x 10 x 45kg
Bit tougher than last week. Will bump to 47.5kg next week.
Tricep pressdowns
One warmup set, then 1 drop set, got 7.5 reps of the full stack (160lbs) then about 3/4 drops.
Cardio
Something, can't remember.
3+ Bench Progression:
C1: 5 x 67.5kg
C2: 3 x 70kg (was not hitting full ROM until after this cycle I think)
C3: 3 x 72.5kg (hitting full ROM)
C4: 4 x 75kg
C5: 3 x 77.5kg
C6: 3 x 80kg
C7: 3 x 77.5kg
C8: 8 x 70kg
Nutrition
Not bad, but had a bit of a cheat day yesterday. Think I'm gonna finish this cut off now though, had enough.
Weight = 81.8kg
Remarks
So pumped for deads today in a new (and hopefully better) gym!!!Meet - 375/215/441
Gym - 353/231/452
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02-02-2013, 06:40 PM #100
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02-02-2013, 08:04 PM #101
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02-04-2013, 02:24 AM #102
Cycle 8 - 3+ Dead Day
So got into a new gym yesterday for dead day. Wanted to give it a crack but already knew I was pretty keen to join up as it's a bit more suited to powerlifting/bodybuilding, rather than your run of a mill fitness place.
Really enjoyed it, and got to see some pretty big (200+kg) benches put up. Made my deads feel insignificant and I don't wanna bench in this place hahah......
Deads
Warm up sets:
60kg x 5
80kg x 5
100kg x 3
Work sets:
130kg x 3
145kg x 3
162.5kg x 6 (chalked up for first time ever here, not only was I allowed to in this gym, they supplied it!)
Not bad. No. 6 was an absolute grinder and my back is the sorest it's ever been today, but in a good way. Using chalk was awesome, no chance of grip problems at all. Might try belting up next time.
Assistance Work
Really just wanted to try out bits and pieces today in the new gym, so was a bit of a fukaround session really.
Seated close grip cable rows
15 x 77lbs
12 x 99lbs
10 x 122lbs
10 x 144lbs
8 x 166lbs
T-Bar Rows (Chest supported, wide grip)
Just trying it out.
Various Curls
Did some incline curls for the first time in a while, these really hurt...
Cardio
Fuk cardio....
3+ Dead Progression
C1: 6 x 130kg
C2: 7 x 135kg
C3: 5 x 140kg
C4: 3 x 152.5kg (fukked the weight on these, then went for some heavy singles, got 162.5/167.5kg and missed 175kg or something like that)
C5: 3 x 147.5kg, 1 x 167.5, 1 x 185kg
C6: 8 x 152.5kg
C7: 7 x 157.5kg
C8: 6 x 162.5kg
Time for this to move up again now that I'm on a surplus. Might give 190 a crack again next week.
Added 32.5kg to my 1RM by the looks of things, don't think that's too bad.
Remarks
Really happy with the new gym. Will still train at my old one because I've got some mates that train there, but will get into this one whenever I can.
Shoulder workout incoming soon alsoMeet - 375/215/441
Gym - 353/231/452
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02-04-2013, 03:49 AM #103
Cycle 8 - 3+ Press Day
Presses today, in the new gym again, overall a good workout. Didn't train at my usual time (and normally train fasted) and really hadn't consumed much food for the day, so might of been a bit down on energy but not too bad.
Pressing
Warm up sets:
20kg x 5
30kg x 5
30kg x 3
Work sets:
45kg x 3
50kg x 3
57.5kg x 0
57.5kg x 2
Pretty happy with the fact I failed to get it up then came back for 2 reps. Probly would've got 3 if I got it up to start with, but not unhappy with 2. Hit 2 on last cycles 1+ for the same weight so not bad considering the diet.
Pretty confident I can hit 60kg (1 plate per side) for 2 next week!
Assistance Work
Dips supersetted with Pullups (BW dip reps)/(BW Pullup reps):
9/5
9/5
9/5 (switched to chins on this set)
8/5
6/3
Decent.
Seated calf raises
20 x 30kg
20 x 50kg
18 x 50kg
18 x 50kg
20 x 50kg
Or something like that. Haven't done these in so long, good stuff.
Standing DB Press
10 x 15kg DB's
10 x 17.5kg
10 x 17.5kg
10 x 17.5kg
Easy enough, will start with 20's next week.
Raises
Superset of laterals/behind the back laterals/lying. Smashed the shoulders.
3+ Press Progression:
C1: 10 x 40kg
C2: 10 x 42.5kg
C3: 7 x 45kg
C4: 10 x 47.5kg
C5: 8 x 50kg
C6: 6 x 52.5kg
C7: 4 x 55kg
C8: 2 x 57.5kg
........
Remarks
Good to be eating at a surplus again, but work threw both my workout timing and meal timing out of whack today. Overall not a bad workout though.Meet - 375/215/441
Gym - 353/231/452
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02-04-2013, 09:13 AM #104
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02-04-2013, 02:30 PM #105
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02-05-2013, 12:15 AM #106
Thanks mate. Progress has been good until I decided to cut, but back on a surplus now so keen to see my lifts start moving up again.
So keen to hit one plate! Hopefully I don't fuk it up.... Yeah new gym is good mate, seems like a good bunch of dudes and can't complain about free chalk.Meet - 375/215/441
Gym - 353/231/452
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02-06-2013, 02:54 AM #107
Cycle 8 - 1+ Squat Day
Best squat day in a while today.
Squats
Warm up sets:
600kg x 5
70kg x 5
80kg x 3 (belted up from here onwards for the first time ever, started with the belt light to get a feel for it)
Work sets:
110kg x 5
120kg x 3
140kg x 2 (Should of been 137.5kg by my spreadsheet but wanted to hit 3 plates)
First time belted, so that probably helped a bit, but stoked to rep 3 plates! Second rep was an absolute grinder/good morning but still got it.
Assistance Work
SLDL's:
70kg x 8
90kg x 8
110kg x 8
Added 5kg to these again. Got them easily enough but might add just 2.5kg next week. Supersetted in 3 x 5 pullups too.
Abs
3 sets of a circuit consisting of weight crunches, hanging leg raises and side bends. Good.
1+ Squat Progression:
C1: 3 x 110kg
C2: 3 x 110kg (dropped training max to improve form)
C3: 3 x 115kg
C4: 5 x 120kg
C5: 8 x 122.5kg
C6: 4 x 127.5kg
C7: 3 x 132.5kg
C8: 2 x 140kg (First time belted up)
Felt better today, I think progress is coming back.
Looking forward to bench day tomorrow.Meet - 375/215/441
Gym - 353/231/452
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02-07-2013, 04:05 PM #108
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02-08-2013, 04:42 PM #109
Cycle 8 - 1+ Bench Day
Chit bench day on Thursday.... Don't know what happened here, was feeling good but just couldn't hit them....
Benching
Warm up sets:
30kg x 5
40kg x 5
50kg x 3
Work sets:
60kg x 5
65kg x 3
72.5kg x 5
Was hoping for more here, even though 5 on 1+ day is alright. I went for a sixth and failed. No spotter so had to drop the weights of, good times.....
Assistance Work
Incline BB Bench:
10 x 50kg
8 x 50kg
8 x 50kg
Thought I would get 3 x 10 here easy enough, but not this day. Will stay with 50kg next time. SS with some pullups.
Incline flyes
10 x 15kg DB's
10 x 12.5kg DB's
10 x 12.5kg DB's
Really wanted 3 x 10 with the 15's, but not this day...
CGBP
3 x 10 x 47.5kg
Finally something I could actually hit. Will bump to 50kg next week. SS with some high rep machine flyes to get the blood flowing.
Tricep pressdowns
One warmup set, then 1 drop set. New machine so getting a feel for the stack, but just tried to burn the tri's a bit as is always the aim.
3+ Bench Progression:
C1: 3 x 72.5kg (form ordinary)
C2: 3 x 72.5kg (form better)
C3: 4 x 72.5kg (stuffed up the weight here)
C4: 3 x 77.5kg
C5: 2 x 80kg
C6: 1 x 82.5kg
C7: 2 x 80kg
C8: 5 x 72.5kg
Hopefully chalk this up to a bad day, and go better next cycle.
Getting ready for deads shortly... Then it's my buck's night! Goodbye gains hello looseness!Meet - 375/215/441
Gym - 353/231/452
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02-12-2013, 02:34 AM #110
Madcow's!
Ok so I've decided to start Madcow's for a few reasons:
- Going overseas next week so 3/week workouts will be easier (and cheaper). Also should be easier from a time/recovery perspective.
- Seriously committing to bulking so want to maximise strength gains.
Plan on running it for at least 12 weeks, then might jump back on 5/3/1. Mainly want to hit a 2 plate bench and think Madcow's is a good way to get there.
So, as a starting point, current maxes are (estimated or actual, although I might not quite be there right now seeing as I've been cutting):
1RM/5RM (kg)
Squat - 150/125
Dead - 185/165
Bench - 82.5/75
Press - 60/55
Have set Madcow's up based on the 5RM and to hit new PR's in week 4. Barbell rows based on a 5RM max of 80kg but this is a ballpark as haven't done them in ages.
Today's workout:
Squat
5 x 60kg
5 x 70kg
5 x 90kg
5 x 100kg
5 x 115kg
Easy enough here. Got through it quickly.
Bench
5 x 35kg
5 x 45kg
5 x 50kg
5 x 62.5kg
5 x 70kg
3 x 60kg
3 x 60kg
Again, easy enough, hit 8 reps at 70kg two weeks ago so it should be. Added a couple more sets as I feel my bench can handle the volume.
Rows
5 x 40kg
5 x 50kg
5 x 60kg
5 x 65kg
5 x 75kg
These were hard enough, however I did them quickly and once my body gets used to them I think the weight is about right.Meet - 375/215/441
Gym - 353/231/452
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02-13-2013, 12:02 AM #111
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02-15-2013, 03:02 PM #112
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02-15-2013, 03:09 PM #113
Madcow's - Week 1 Training Day 2
Getting ready to hit the gym for training day 3, thought I better log Thursday's workout.
Squat
5 x 60kg
5 x 70kg
5 x 90kg
5 x 90kg
Tough enough given I'd only squatted two days before, will take a bit of getting used to squatting 3 times a week.
Press
5 x 30kg
5 x 40kg
5 x 45kg
5 x 50kg
Easy.
Deads
5 x 60kg
5 x 100kg
5 x 115kg
5 x 130kg
5 x 152.5kg
Hard enough with sore legs, but probably had 3 reps in the tank which feels about right.Meet - 375/215/441
Gym - 353/231/452
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02-15-2013, 05:47 PM #114
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02-15-2013, 06:14 PM #115
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02-15-2013, 06:39 PM #116
Madcow's - Week 1 Training Day 3
Probably ate 500-1000cals below goal yesterday (fuk you work), but not too bad a session considering.
Squat
5 x 60kg
5 x 70kg
5 x 90kg
5 x 100kg
3 x 117.5kg
8 x 90kg
Hard enough, would've had maybe two **** reps in me. 8 x 90 was hard after all that too.
Bench
5 x 35kg
5 x 45kg
5 x 50kg
5 x 62.5kg
3 x 72.5kg
8 x 52.5kg
Not bad. 8 x 52.5 was easy enough.
Rows
5 x 40kg
5 x 50kg
5 x 60kg
5 x 65kg
3 x 77.5kg
8 x 60kg
3 x was tough but 8 x was easy.... Will continue to see how I go.
Extras
Incline hammer strength press ss with pullups (focusing on time under tension). Bro curls.
Anyway, this is my last workout in this country. Monday I head to Thailand to get married, then to Hong Kong/Macau/Singapore.... Hopefully I can find some gyms and keep things going, 3 workouts a week should be easy enough.
May or may not log my workouts whilst overseas, but when I'm back I'll probably start a new log titled Madcow's something or other...Meet - 375/215/441
Gym - 353/231/452
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02-15-2013, 07:14 PM #117
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03-24-2013, 03:12 AM #118
New Log
For anyone who subs to this log, I've just started a new one - Beards, Beers and Beef - for my Madcow journey, here http://forum.bodybuilding.com/showth...hp?t=152759103
Meet - 375/215/441
Gym - 353/231/452
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