Harry's 5/3/1 Log

[hcoyle545]

No more 5/3/1? Disappointing.

sorry to disappoint. may I refer you to any number of 5/3/1 logs in the nutrition/workout section?

[brendbro]

sorry to disappoint. may I refer you to any number of 5/3/1 logs in the nutrition/workout section?

lol

[jdjprimer19]

sorry to disappoint. may I refer you to any number of 5/3/1 logs in the nutrition/workout section?

Misleading. Time to get a new journal.

[juicydanglers]

sorry to disappoint. may I refer you to any number of 5/3/1 logs in the nutrition/workout section?

[hcoyle545]

Bit of a strange session yesterday. Woke up, had coffee and some carbs then was in the gym ~45mins later.

Planned to do Deadlift, Back, Shoulders

Deadlifts

warming up:

60kg x 5
80kg x 5
100kg x 3
130kg x 3
150kg x 0

For some reason I was not feeling them at all yesterday, the bar was just not moving from the ground. Last week I got 150 for 4 reps so tried this a couple more times, shook my head and unloaded the bar.


Barbell Rows

warmups, then:

97.5kg x 5
87.5kg x 8
77.5kg x 9

Next up, 2 PPS


Overhand Pulldowns

12 x 63kg
12 x 63kg
10 x 63kg

Don't want to start swinging too much so i'll stick with this weight since I feel it gud.


Seated Underhand Cable Row

12 x 70kg
10 x 70kg
8 x 70kg

Sticking with this but gonna fart about with the different attachments.


DB Shoulder Press

6 x 25kg
8 x 22.5kg
5 x 22.5kg
6 x 20kg


Side Lateral Raises

12 x 12.5kg
10 x 12.5kg
6 x 12.5kg


Rear delt flyes

2 x 12 x 7.5kg


Rope cable crunches

3 x 12-15 x 75kg


Think i'll incorporate more Ab work this bulk. My abs are prolly weak as chit.

Training again today, I know I should do a lower session since I haven't this week but really wanna do chest/arms instead... Ultimately i'll just do what I feel like doing when I get in and make sure to hit legs hard before the week is out.

[juicydanglers]

Probably just an off day with the deads

on the other side of the coin youre rows have really come on strong

at some point ill prob try them on 5 3 1

[NBisMe]

Did you have a shoulder injury or problem along the way?

[hcoyle545]

Did you have a shoulder injury or problem along the way?

Naw I didn't, why do you ask?

[hcoyle545]

Chest/Arms

Bench

3 x 92.5kg
6 x 82.5kg
9 x 72.5kg

Reps improved on the last set, errythin else stationary.


Incline DB Press

2 x 5 x 30kg

Shoulders a bit fried from the day before so not too worried.


DB Flyes

2 x 10 x 12.5kg

doesn't feel great in my RC


Cable Flyes

2 x 12 x 15kg a hand
3 x 12 x 10kg


Machine Flyes

3 x 10-12 x 42kg


DB Curls

10 x 10kg
8 x 17.5kg
12 x 12.5kg


Cable Curls

3 x 10-12 x 30kg


Skullcrushers

3 x 12 x EZ bar + 22.5kg


Pushdowns

3 x 8-12 x 50kg

[hcoyle545]

Legs day today, never felt a pump like it in my life it was ridiculous.

SQUATS

4 x 140kg
5 x 125kg
7 x 112.5kg

Sticking with the same weight for all sets


HORIZONTAL LEG PRESS

3 x 10 x 107kg


HAM CURLS

12 x 40kg
2 x 12 x 50kg

some calf raises and leg extensions but by this point I felt close to vomiting and very dizzy so left it at that

Actually scared of waking up tomorrow, never felt like this in my legs before lulz

[hcoyle545]

Squat video 140kg x 4

[hcoyle545]

Chest & Tris

Quick session this morning before work after like 4 hrs interrupted sleep.

Bench Press

5 x 92.5kg PR
7 x 82.5kg
9 x 75kg

Lets up dis weight, 2 plates incoming.


Incline DB Press

30kg x 8, x 5
25kg x 8


Machine Flyes

12 x 35kg
3 x 12 x 42kg

Dat pump


Skullcrushers

2 x 12 x EZbar +25kg
10 x EZbar +25kg


V-Bar Pushdowns

12 x 55kg
12 x 45kg
15 x 40kg


Cable Crunches

3 x 15 x 75kg



Back day tomorrow, hitting up a 2PPS row so i'll make sure to get a video.

[NBisMe]

Naw I didn't, why do you ask?

Because your ohp is so low haha

[juicydanglers]

YEAH BOI!

owning dat reverse pyramid.....thing

thats the kinda stuff you see on bulks brah


BULKS!

[hcoyle545]

Because your ohp is so low haha

feel.jpeg


@joocy

awwyeahh gettin fat for you brah

on a srs note im loving this RPT style training

[hcoyle545]

Back and Bis

Barbell Row

100kg x 8 PR
90kg x 7
80kg x 10

Okay I went a bit overboard with the reps, should've stopped at 5 with 100kg but it felt gooooood


Overhand Pulldowns

70kg x 12
70kg x 10
70kg x 8

+ a peg from last time


Close-grip Low Row

2 x 10-12 x 70kg
6 x 84kg

Dropset

Forearm pump is bordering on the unmanageable at this stage


Underhand Pulldowns

Forearms just beat by this point, fahgetaboutit

3 x 8-12 x 49kg

Just a finisher anyway


Incline Curls

2 x 6-8 x 10kg wat

Forget just how useless my bis are after a heavy back session. Think i'll switch to training tris when i'm doing back and bis when i'm doing chest


Cable curls

3 sets of weight I didn't record


BB Shrugs

100kg x 12
120kg x 9
120kg x 8
100kg x 8

Bar kept slipping even with straps, mehhhh

Traps are in a worlda hurt today though so JOB DONE



Chest/Tris/Shoulders today and i've nothing else to do all day so it's probably gonna be a longgg session. Plan then is legs tomorrow/back+arms again on saturday

[juicydanglers]

I haven't done a bent row in sooo long

i wonder how it would feel the day after

needless to say that's a big improvement over the last several months

seem strong at the moment, what is this cut of peace?

[hcoyle545]

I haven't done a bent row in sooo long

i wonder how it would feel the day after

needless to say that's a big improvement over the last several months

seem strong at the moment, what is this cut of peace?

do itttt. it'll feel joocy.

what do you mean cut of peace? i'm gaining now

[hcoyle545]

Squat day squat day gotta get down on Squat day

Squats

142.5kg x 4 PR +2.5kg and matched reps
125kg x 7
112.5kg x 9

Gonna move up on everything, I know i've got 145kg x 3 next week.


Horizontal Leg Press

3 x 12 x 116kg

plus one peg and plus 2 reps per set


Ham Curls

55kg x 12, 12, 11

+1 peg


Calves

70kg x 3 x 12-15


Seated Leg Press

full stack x 8, 8, 10


Machine Crunches

BW +5kg x 3 x 15



Back again today, with some shoulders/bis. Bring it

[hcoyle545]

Back... Shoulders... Some Biceptz

Bent over Rows

102.5kg x 8 PR
92.5kg x 9
82.5kg x 12

Just plus so many reps well outside the rep progression scheme I laid out for RPT. Fuark it getting work in regardless


Overhand Pulldowns

70kg x 12, 12, 10

+reps


Close grip Low Row

77kg x 10, 10, 10

dropsetted down to 30kg


Back Machine

One arm at a time just did 10-12 reps with a challenging weight focusing on squeeeeeeze


Military Press

50kg x 6
40kg x 2 x 10


Machine Shoulder Press

35kg x 12
50kg x 7
40kg x 9

Shoulders = Toast already


Side Lateral Raises

10kg x 3 x 15


Rear delt machine

cant remember weight but 4 sets between 10-15 reps


Shrugs

130kg x 3 x 12


Incline Curls

12.5kg x 2 x 8-12
10kg x 8-12


Barbell 21s

15kg x 21
25kg x 21


Face Pulls

4 sets of a challenging weight plus a drop set


that's about it...

[juicydanglers]

Holy volume batman

you gainin sum muscle man?

thats good

thats reeeel good



how you finding those bent rows against the squats and deads

i always found they cut into my recovery a bit

[hcoyle545]

Holy volume batman

you gainin sum muscle man?

thats good

thats reeeel good



how you finding those bent rows against the squats and deads

i always found they cut into my recovery a bit

reeeaaaallllllll gud. i'm loving these long gym sessions, though tonight's was only an hour.

no recovery problems thus far and i'm praying it stays that way cause i'm also enjoying hitting up the gym 4-5times a week



Chest, sum biceps and a tiny bit of abz

Bench Press

95kg x 3 (5 really but last 2 heavily assisted, though I don't think I needed it spotter was just useless)
85kg x 7
77.5kg x 9

I'll play it by ear, last 2 sets are being bumped 2.5kg and if I feel good i'll prolly just bump the first set too. Bench feeling strong these days


Flat DB Bench Press

30kg x 6
25kg x 8, x 6
20kg x 2 x 9


DB Flyes

3 x 12 x 12.5kg

Funny-ish feeling in my shoulders, could be just a sick pump though.


Incline Curls

3 x 12 x 10kg


Barbell Curls

15 x 15kg
12 x 20kg
8 x 25kg
12 x 20kg


Rope Cable Curls

Hammer grip

3 x 15 x 30kg


Rope Crunches

3 x 15 x 70kg (full stack, chitty cable machine at this gym)

[hcoyle545]

So I just trained back shoulders and arms yesterday for about 2 1/2 hours. I'll try to recount as much as possible but I just went into a lifting frenzy in the gym I was in with all the sexy hammer strength machines.. seriously the back pumps that can be achieved with hammer strength machines are absolutely insane

Back, Shouldas & Arms

Barbell Rows

105kg x 8
95kg x 9

Lower back pump was agony at this point, decided to leave it since I knew I'd be on ****loads of machines for ages and didn't wanna snap anything up.


One Arm Machine Row

One arm at a time as the name suggests

4 sets of 12 x 80kg


Overhand Pulldowns

4 sets ascending weight reps something like 12, 12, 8, 7


Hammer Strength Pulldowns (Underhand)

4 sets of 12 with both hands with 80kg

3 sets of 15 one hand at a time with 60kg


Wide-grip cable row to nips

3 x 8-12 of some weight...


Shrugs

3 x 12 x +100kg to the shrugging frame (probably weighed 20-30kg)
2 x 15 x +80kg


Rear delt flyes

4 x 12 x 30kg


Barbell OHP

40kg x 10
40kg x 9
40kg x 8

May go back to heavy(er; it's all relative boys be fair...) OHPing


Machine Shoulder Press

4 x 10-12 x 40~ish kg


Dumbbell Side Laterals

12.5kg x 10
10kg x 3 x 10-12


Rope Crunches

4 x 20 x Full stack


Then I kinda supersetted skulls and curls, but not really. I did a set of curls, timed a minute then a set of skulls, rested a minute... rinse repeat

Skullcrushers

Ezbar+20kg x 4 x 12


Curls

30kg x 4 x 10-12


Bicep Machine

3 half assed sets


Tricep Dip Machine

3-4 sets but mainly felt this in my chest despite sitting down.


That's all folks, here are a few pics I just snapped


Mantits of prosperity









btw what do you *******s think my BF is?

[psychodiver9]

Solid volume man. Worry less about bf and more about Lbm.

[hcoyle545]

Solid volume man. Worry less about bf and more about Lbm.

thanks.

yes sir, just good to have an idea. I'd estimate 17-19%

[juicydanglers]

brb 1000 calories burned via weightlifting


also back to 194? strong.


estimate looks on the money methinks

[hcoyle545]

brb 1000 calories burned via weightlifting


also back to 194? strong.


estimate looks on the money methinks

weight shot up pretty fast, mostly water weight no doubt

told you i love the long sessions! Got chest/arms again today. Making a point of training my arms as much as recovery will allow for, which atm is fine right around 3x a week. I know my whole body's a weak spot, but I want gunz

[hcoyle545]

Chest and Arms

Bench Press

97.5kg x 5 Massive PR +2.5kg and 2 reps
87.5kg x 6
80kg x 5

Keep the weight the same for the latter two sets. As for the first set, rest and eat like **** before next Chest day then slay 2PPS for a minimum of 3.


Hammer Chest Press

60kg x 10, 10, 6, 5


Machine Flyes

49kg x 10
42kg x 12
35kg x 20
42kg x 12, x 10


Cable Flyes with Upper chest focus

15kg /hand x 4 x 12


Skullcrushers

Ezbar+20kg x 4 x 12


BB Curls

30kg x 12, 12, 10, 10


Pushdowns

4-5 sets of some challenging weight


Seated Hammer Curls

4 sets of some light weight for 15-20 reps


Cable Crunches

3 x 12-15 x 90kg


Situp Machine

3 x 12-15 x BW

[brendbro]

jesus mang that bench is soaring up! jelly as fuk. in to see 2pps x 5, you got it bro

[hcoyle545]

jesus mang that bench is soaring up! jelly as fuk. in to see 2pps x 5, you got it bro

thanks bud, RPT iw working wonders for my bench, and the food helps too. On my last break in work atm but training post coming up later..

Got a quick session in on my lunch and got 100kg x 4

ohhbaby, next up 102.5 for the same