Harry's 5/3/1 Log

[Sinaku5]

Great form on the OHP man. You're cut is 1700 calories!?

Oh man...I thought my 2500 was bad

[brendbro]

nice work on OHP. but srsly next time tell that POS to stop jumping around in front of your camera

form looked real good but i notice you lose balance, usually to do with eye coordination (i.e looking downard or upward/ changing your focus mid rep) or lack of tightness / insufficient stabilisation (i used to have a similar problem). if any of this is what you're already doing obv just disregard but ill mention anyway; keep your glutes flexed as hard as you can the whole time, and take a big breath and keep your abs tight. plant your feet firmly into the ground pushing into heels/laterally as well.

[hcoyle545]

Great form on the OHP man. You're cut is 1700 calories!?

Oh man...I thought my 2500 was bad

aw naw man, still got 700 to eat yet 2400 is the number for now.

nice work on OHP. but srsly next time tell that POS to stop jumping around in front of your camera

form looked real good but i notice you lose balance, usually to do with eye coordination (i.e looking downard or upward/ changing your focus mid rep) or lack of tightness / insufficient stabilisation (i used to have a similar problem). if any of this is what you're already doing obv just disregard but ill mention anyway; keep your glutes flexed as hard as you can the whole time, and take a big breath and keep your abs tight. plant your feet firmly into the ground pushing into heels/laterally as well.

hahah aye. he's one of those guys that trains 'sub optimally' and hasn't a notion about nutrition but still makes gains and is quite aesthetic. shows that hard work is what matters, not necessarily being a keyboard warrior like many on here.

aye I lost balance, probably like you say due to not fixating on anything. I'm not great at OHP at all, but I always squeeze my ass hard. I will pay attention to ab tightness and heel planting though as I didn't consciously do either of those. Cheers bud

[Sinaku5]

aw naw man, still got 700 to eat yet 2400 is the number for now.

oh good lol. i was gonna say...

[hcoyle545]

5/3/1 Squats

5 x 90kg / 198lbs
5 x 102.5kg / 226lbs
9 x 117.5kg / 260lbs

Fuark this was really hard. Hopefully the high rep sets become a little bit easier as my conditioning improves.


Vertical Leg Press

2 x 8 x 215kg / 473lbs PR


Leg Extensions

2 sets


Shrugs

3 x 12 x 2PPS per hand


Bear Complex

Clean - Front Squat - Press - Back squat - Press with 30kg /66lbs

3 sets with 2 minutes rest between each.

Reps: 7, 7, 5

+reps, awyeah.

[hcoyle545]

Feeling absolutely buried today. Due to the deficit + hangover + sleeping on a chitty leather sofa last night.

Hoping i'm feeling closer to 100% tomorrow.

[Sinaku5]

Feeling absolutely buried today. Due to the deficit + hangover + sleeping on a chitty leather sofa last night.

Hoping i'm feeling closer to 100% tomorrow.

260x9 on squats is intense stuff bro.

Ive never heard of the "bear complex" seems demanding tho.

lol and in regards to your comment for today - a deficit is bad enough for energy levels...

+ a hangover?

Oh man lol. recover well.

[hcoyle545]

260x9 on squats is intense stuff bro.

Ive never heard of the "bear complex" seems demanding tho.

lol and in regards to your comment for today - a deficit is bad enough for energy levels...

+ a hangover?

Oh man lol. recover well.

cheers, i'm sorry that I didn't get a video of it because I was a wreck after just that single set lol. The Bear complex is a crossfit thing (have mercy), but BB complexes are the only conditioning work I think i'll consistently stick with.

you're too right about the deficit/hangover combo too. I'm feeling much better today, though I overate last night a bit. Going to keep calories to 2k today and then 2.2k all week to compensate (and then sum)

Weigh in tomorrow, hoping i'll be 199lbs or thereabout, indicating a 1lb loss. I know the score though, so if the scale doesn't reflect it I won't be too bothered.

[hcoyle545]

Took some measurements today, never really did this before but it's another way to track progress so why not.

Arms (Flexed): 15inch - feelsbadmang
Waist (Relaxed belly hanging out): 38inch
Waist (Tensed): 36inch
Thighs: 25inch

[brendbro]

as mentioned, insanely jealous of your squats. your doing just about what i can do for a single for 9 reps, lol.


never taken measurements myself either, but seeing's how you've got them now, any clue about what you'll be aiming to get to?

[hcoyle545]

as mentioned, insanely jealous of your squats. your doing just about what i can do for a single for 9 reps, lol.


never taken measurements myself either, but seeing's how you've got them now, any clue about what you'll be aiming to get to?

lol you say that like I should be happy, absolute widowmaker of a set for me. Good news is reps will definitely be down for the next 2 weeks

I want my waist to be 30inches sucked in, ~32 relaxed.

I'll be happy as larry to keep my arms at 15 through the cut, but that's unlikely. I'd settle for 14 minimum. Thighs I've no idea, probably will lose a few inches on them too.

[hcoyle545]

Bench Day

5 x 60kg / 132lbs
5 x 70kg / 154lbs
11 x 77.5kg / 171lbs

With 1 in the tank, only 1rep less than last week with an additional 5kg. Hello gains.


Chinups

BW x 8, x 7, x 5

-1 rep. Goodbye gains.


Incline DB Press

3 x 8 x 25kg / 55lbs

Gained a rep on the last set. This is the slow progress I'm after.


Overhand Pulldowns

3 x 6 x 70kg / 143lbs

moved up a notch. Reps still strict

I figure this is enough volume and don't see any need for direct arm work. Last week I think volume was too high altogether because I was still sore and tired this morning.

Its just about finding the sweet spot.

Bear Complexes

30kg barbell, 3 sets.

1st: 7 reps
2nd: 5 reps
3rd: 3 reps

Lost loads of reps here because I felt too beat up to even be doing them. Hopefully I'll adjust to the work of doing these 4x a week.

That's all, thanks for following.

[Sinaku5]

Lol at those terms "hello" and "bye gains."

Good work above. Coulda just been tired on the lifts where you missed reps or something. Bench is looking good.

I'm thinking bout switching to 5/3/1 style programming for my OHP soon as its stalling out early. I'm on a reset now, but we'll see what happens with em.

[hcoyle545]

Sorry about the awkward camera angle, I did what I could.

[hcoyle545]

I feel really beat up today again, even after 8+ hours of good quality sleep. I'm supposed to be Deadlifting today but i'm not going to get a chitty session in for the sake of it, tomorrow i'll do Deadlift and OHP 5/3/1 then Squats on Friday.

I'll do this on weeks where I feel I need extra rest (could end up being most weeks) and it won't interfere with anything because it's still working on the same percentages.

See here:

http://www.jimwendler.com/2011/09/531-for-a-beginner/

[Sinaku5]

I feel really beat up today again, even after 8+ hours of good quality sleep.

ME TOO! Today's session was terrible for some reason.

No problem. More motivation to kill it next time.

[juicydanglers]

I prefer the 5 3 1 for beginners version

squatting once a week really put me off the original version, i need to be under the bar more often than that

the way i have it set up is the 531 squats on monday, front squats on wednesdays and the light back squats on friday, been working like a charm

high rep deadlifting is an absolute killer as well, my form goes to pot at the end

[Sinaku5]

I prefer the 5 3 1 for beginners version

squatting once a week really put me off the original version, i need to be under the bar more often than that

the way i have it set up is the 531 squats on monday, front squats on wednesdays and the light back squats on friday, been working like a charm

high rep deadlifting is an absolute killer as well, my form goes to pot at the end

I need more frequency for lifts as well...Everything needs to be hit at least twice a week or I go nuts.

[hcoyle545]

I prefer the 5 3 1 for beginners version

squatting once a week really put me off the original version, i need to be under the bar more often than that

the way i have it set up is the 531 squats on monday, front squats on wednesdays and the light back squats on friday, been working like a charm

high rep deadlifting is an absolute killer as well, my form goes to pot at the end

still on 5/3/1 then? aye i'll do something like that. thought about it and although this seems very basic/minimalistic I think it'd serve me well while on a cut.

Monday
Bench 5/3/1
Squat 3x5 55%/65%/75%
Chinups 3 sets AMRAP

Wednesday
Deadlift 5/3/1
OHP 5/3/1
Chinups 3 sets AMRAP

Friday
Squat 5/3/1
Bench 3x5 55%/65%/75%
Chinups 3 sets AMRAP

[juicydanglers]

still on 5/3/1 then? aye i'll do something like that. thought about it and although this seems very basic/minimalistic I think it'd serve me well while on a cut.

Monday
Bench 5/3/1
Squat 3x5 55%/65%/75%
Chinups 3 sets AMRAP

Wednesday
Deadlift 5/3/1
OHP 5/3/1
Chinups 3 sets AMRAP

Friday
Squat 5/3/1
Bench 3x5 55%/65%/75%
Chinups 3 sets AMRAP

Been doing it for about ten weeks now, squats been going up the best the press and the bench are coming on very slowly but then again im only gaining like a pound a month atm so i cant complain

im planning on doing it solid for at least 6 months

mine works out something like

Mon

531 squat
BBB incline bench
power clean/hang clean
db rows

Wed

5 3 1 DL
5 3 1 SOHP
front squat

Fri
5 3 1 Bench
Light squats
Weighted chin ups
BBB SOHP


Its good, i dont really have the time to go to the gym 4 times a week atm without cutting into something else so this works out perfectly for me, im gunna slowly drip feed the OLY styled lifts into my training as well, set a pb in the snatch of well...the bar

[hcoyle545]

Been doing it for about ten weeks now, squats been going up the best the press and the bench are coming on very slowly but then again im only gaining like a pound a month atm so i cant complain

im planning on doing it solid for at least 6 months

mine works out something like

Mon

531 squat
BBB incline bench
power clean/hang clean
db rows

Wed

5 3 1 DL
5 3 1 SOHP
front squat

Fri
5 3 1 Bench
Light squats
Weighted chin ups
BBB SOHP


Its good, i dont really have the time to go to the gym 4 times a week atm without cutting into something else so this works out perfectly for me, im gunna slowly drip feed the OLY styled lifts into my training as well, set a pb in the snatch of well...the bar

that's sweet man, and you got the extra volume in there to build summuscleman.

[hcoyle545]

Deadlift and OHP

Deadlift 5/3/1

102.5kg / x 3
117.5kg / x 3
132.5kg / x 5

Not really good at all.. Form is alot better though. I've got a vid i'll upload.


OHP 5/3/1

37.5kg / x 3
42.5kg / x 3
47.5kg / x 7

I'm sure my est. 1RM will be lower than last week.


Chinups

BW x 8, 6, 3

Lost reps like fuark. Lowered rest times to 90sec which is probably why.


Treadmill Sprints

6 x 30secs with 1 minute rest between
1 x 60secs to finish up

Fuarrkkk.

Today I took a scoop of Hemorage just because it was rotting a hole in my cupboard.

This chit is more than a PWO it's like a fuking drug i'm 100% serious. It seems to like heighten everything that you feel. Here is a funny/gay/true story that will make you laugh/cry/cum.

Get onto the bus after having to run to the bus depot, sweating a good bit but happy to get on the bus... Really fuking happy to get on the bus. Listening to my music, euphoria. Feel on top of the world. See a girl sitting opposite me and have the urge to go talk to her but that's just something you don't do where I live. People are very antisocial for the most part.

Anyway as the bus journey goes on I feel the mounting pressure in my mind of 'do it phaggot' and decide i'll write my number down and before I get off ask her her name and if I can give her my number. Rummage through bag, find workout log for paper, cannot find pen. Start to get frustrated and panic and start to sweat. Approaching my stop I start breathing really heavily and finally I fail to grab my balls and do it so I get off the bus feeling like the world's biggest piece of ****.

As I sit here now 5 minutes later I feel physically sick and dizzy and am drinking my water to make me better.

/Diary

I also haven't eaten today and it's 8.20pm and my appetite is 0.

[IrishPilot]

...

[brendbro]

let's see the deadlift vid!

[Sinaku5]

Lol @ story.

YOLO...ahah.

Lets see the DL vid Harry!

[juicydanglers]

Feelin the treadmill sprints that must be tough, just set up something in my gym where its like a 500m row challenge and people can record their pb's and take on the staff to form a league table and im gunna keep updating it, should be good.


haha i know that feel when you step up and do something out of the ordinary, 'do one thing every day that scares you'

[hcoyle545]

Boys don't get a Windows phone if you plan on being able to transfer videos to your computer. Zune is a heap of chit. I'm dying hungover now but i'll try again in a wee while.

Here's yesterday's session

5/3/1 3+ Week

Squats

3 x 95kg / 209lbs
3 x 110kg / 243lbs
7 x 122.5kg / 270lbs

Bit pissed about this. The bar started slipping back and really hurting my wrists so I couldn't keep going. If I get the video uploaded you'll see what I mean. 2 reps less than last week but I defs had another 2 in me, at least. Not awful considering I was in a bad mood going in.


Bench Press

5 x 57.5kg / 126lbs
5 x 67.5kg / 149lbs
5 x 77.5kg / 170lbs

Hard enough considering the light weight.


Chinups

BW x 8, x 6, x 3.

Mehhh


Few sets of shrugs and curls


Treadmill Sprints

6 bouts of 30seconds with 1minute rest in between. Insta- mood improvement after these tbh.


Agh my head is fukked.

[hcoyle545]

Alright I take back what I said about Zune, i'm just a bit of a tard. Here is a DL video from Wednesdays session. Couldn't find the 3+ set video so I had to settle for the 2nd last set of 3 x 117.5kg. Like I said, form is better but still needs a lot of work.




And here's my 3+ set of squats from Friday



Went over my calories on both friday and saturday this weekend, feelsbadman but I'll just tighten this chit up and cut cals back to 2200 from 2400 all this week.

[juicydanglers]

Nice narrow grip on the squats

theres something about your deadlift lockout that i cant quite put my finger on, i think you just really emphasize driving your hips through or something

[hcoyle545]

Nice narrow grip on the squats

theres something about your deadlift lockout that i cant quite put my finger on, i think you just really emphasize driving your hips through or something

cheers brah, believe it or not that's 2-3inches wider than I'd typically go lol. I only started really emphasizing the hips on DL so that's likely what you're noticing.