Harry's 5/3/1 Log

[hcoyle545]

5/3/1 Cycle 2 5+ Week

Deadlifts

5 x 92.5kg / 126lbs
5 x 115kg / 253lbs
6 x 130kg / 286lbs

Disappointed with this. Style using the sumventional style, but I think I can pin this poor show down to a few other things before jumping the gun.

-I was deathly hungover
-Got a cold over Christmas
-Not in my usual gym so bar doesn't feel good for DLing
-No chalk or straps

Looking forward to getting a real DL session in next week.


OHP

5 x 35kg / 77lbs
5 x 42.5kg / 93lbs
6 x 47.5kg / 105lbs

Poor also because of the aforementioned reasons plus there's no rack in this gym so I had to clean the weight up from the ground.


Rows

3 x 5 x 82.5kg / 181lbs

Again, no straps so these were chit. Awful form etc.


Ab rollers

3 x 10

These are sweet, can't believe I haven't been doin them before. Though whatever way i'm doing them I seem to be putting some pressure on my low back. I'll look up some youtube vids about them before my next session.


Incline Bench Press

2 x 8 x 60kg / 132lbs


Can't wait til I shake this cold.

[Sinaku5]

Still a good session; especially with being sick Harry.

Its funny cuz I also did some cleans to OHP the other day cuz the gym I went to didn't have a rack for OHP. I liked it so much I'm going to make it a habit . Lol, how'd you like the feeling of it? I tried to do the whole rep real quick, going from a clean to OHP.

And you want to be called Dan? Notsureifsrs?

[hcoyle545]

Still a good session; especially with being sick Harry.

Its funny cuz I also did some cleans to OHP the other day cuz the gym I went to didn't have a rack for OHP. I liked it so much I'm going to make it a habit . Lol, how'd you like the feeling of it? I tried to do the whole rep real quick, going from a clean to OHP.

And you want to be called Dan? Notsureifsrs?

cheers bro, and naw notreallysrs with that lol.

I didn't mind cleaning it up, but I kinda prefer lifting out of the rack because I can get set into a tight position straight off the bat.


In other news my cold is leaving a bit and I ended up skipping squat day this week due to a combo of horrible sleep and this cold. To make up for the drinking over the holidays (not to mention Monday night) I think i'll do 4 days this week with 4 conditioning sessions, starting tomorrow with Bench day.

[hcoyle545]

5/3/1 Cycle 2 3+ Week

Bench Press

3 x 62.5kg / 138lbs
3 x 70kg / 154lbs
8 x 80kg / 176lbs

I am disappoint with this, but the bench in that gym is rickety and very narrow (always feel like one lat is sliding off disturbing my tightness) and there are no safeties, and I was alone in the gym so no spotter... All of this plus the fact that I rushed the setup because the epic bit of my PR song was coming up (atleast some of you must know this feel) means that although it was chit this week, I know I can do better.


Lazy BBB Incline Bench

I say lazy because I only did 3 sets.

3 x 10 x 50kg / 110lbs

and I had to struggle for the last 2 reps! harder than expected and only working with 50% of my 1RM.


Rows

3 x 5 x 82.5kg / 181lbs

Strapped this time, form much better.


Overhand Pulldowns

2 x 10 x 60kg / 132lbs
10 x 50kg / 110lbs


Ab rollers

3 x 6-8

Brushed up on form alot, hard as fuark and there's an immense pressure in my head as I try to stay tight lol. Keeping these in.


Straight Bar Curls

3 x 12 x 35kg / 77lbs


Lying Tricep Extension

3 x 10 x 30kg / 66lbs

Think the cambered bar is heavier than 10kg actually, but i'm happy with an under-estimation.


Sprints

Can't remember how many but between 4 and 6 I think. Wasn't in the mood for these at all so stopped earlier than usual.



Poverty photo of chicken fried rice & gravy I had the other night



Tomorrow is new years eve and marks the last great pissup for me for a while.. atleast til the end of the year. Tomorrow i'll be getting my protein in through chickenbreast and powder with a lot of veg and filling the rest of my cals with vodka and beer.

[Sinaku5]

Tomorrow i'll be getting my protein in through chickenbreast and powder with a lot of veg and filling the rest of my cals with vodka and beer.

Lol. my exact thoughts as well.

Solid bench session. And about the song - yeah I hear ya 100 percent. I got a few songs that have an epic part on them that I time my workouts for lol.

Happy new year Dan. Stay safe!

[hcoyle545]

Lol. my exact thoughts as well.

Solid bench session. And about the song - yeah I hear ya 100 percent. I got a few songs that have an epic part on them that I time my workouts for lol.

Happy new year Dan. Stay safe!

you out tomorrow night then?

lol just call me harry, dan was just a joke

[Sinaku5]

you out tomorrow night then?

lol just call me harry, dan was just a joke

Yeah my friend opened up a club and it should be popping for new years .

and OK Dan

[brendbro]

8 for 80 is still impressive, gjdm. definitely know that feel regarding rushing a set up to get the set in during the right bit of a song lol

how's the bodyweight going?

[hcoyle545]

Yeah my friend opened up a club and it should be popping for new years .

and OK Dan

haha u cheeky kunt, drinks on the house amirite?

8 for 80 is still impressive, gjdm. definitely know that feel regarding rushing a set up to get the set in during the right bit of a song lol

how's the bodyweight going?

thanks brah I keep telling myself that, it was once a huge goal for me to do it x5.

and funny you should phucking ask my friend, stepped on the scales this morning and am down to 196lbs despite the festivities. 1lb a week has been maintained as in a few days I will have been cutting for 4 weeks.

The reason i'm so pleased about this is I desperately needed a dump when I weighed in.

edit: 195lbs

[hcoyle545]

Worked it out and it's actually been a month as of yesterday. Took progress pics, not all that happy because I see pretty much 0 change, but I admit it could be the lighting/scale differences. I'll probably wait until next month to update with pics on here..

[psychodiver9]

Put em up. Always harder to see your own progress

[hcoyle545]

Back Before/After






Back flexed before/after






Posing has a lot to do with it as well since in the 2nd flex pic I seem to have lost my back.

[psychodiver9]

Noticeably leaner in the relaxed. Good job

[hcoyle545]

Noticeably leaner in the relaxed. Good job

I dont see it but thank you. Just realised I posted the same pic twice for flexed, check again.

[psychodiver9]

I dont see it but thank you. Just realised I posted the same pic twice for flexed, check again.

I can. LOL I was wondering why progress was much more noticeable relaxed. Gjdm

[hcoyle545]

Happy New Year folks. Last night wasn't half as bad as it could have been calorie wise and I doubt I'm in a surplus at least.

It marked the last of the holidays for me so this year is gonna be a good year for gains. losses and then gains.

[hcoyle545]

Fittina EAT THAT CHIT UP

I'm fine with two taking the next two days at 2k instead of 2.2k to fit this baby in. Lookatdem MACROS

[psychodiver9]

It's one meal man. Don't over think it. Just enjoy and move on

[Sinaku5]

haha u cheeky kunt, drinks on the house amirite?

Lol. Yeah they were on the house . Good stuff.

Worked it out and it's actually been a month as of yesterday. Took progress pics, not all that happy because I see pretty much 0 change, but I admit it could be the lighting/scale differences. I'll probably wait until next month to update with pics on here..

TBH I don't notice any differences. How much weight have you lost?

[hcoyle545]

Lol. Yeah they were on the house . Good stuff.



TBH I don't notice any differences. How much weight have you lost?

4-5lbs~ in the month. I am fairly high bf around 20 so the small differences will become more noticeable as I lean out. Could be I either need a calorie reduction or the christmas overfeeding just had an impact, but i'll assess in another 2 weeks - 1 month.

[Sinaku5]

4-5lbs~ in the month. I am fairly high bf around 20 so the small differences will become more noticeable as I lean out. Could be I either need a calorie reduction or the christmas overfeeding just had an impact, but i'll assess in another 2 weeks - 1 month.

Yeah. If you're losing weight you're making progress. Cutting can be a slow process, the differences should become more noticeable as you reach lower BF.

[brendbro]

4-5lbs~ in the month. I am fairly high bf around 20 so the small differences will become more noticeable as I lean out. Could be I either need a calorie reduction or the christmas overfeeding just had an impact, but i'll assess in another 2 weeks - 1 month.

or it could be that you've only been cutting for 4 weeks. last time i cut i was going for 19 weeks, 1lb a week. needless to say i didn't see any decent progress until weeks 11ish onward.

just remember the first 4-8 weeks will be the hardest in terms of keeping motivation high because progress won't be that noticeable. but when you start seeing constant progress it's fcking amazing and really helps the fact that the dieting/lifting aspect becomes exponentially harder

[hcoyle545]

or it could be that you've only been cutting for 4 weeks. last time i cut i was going for 19 weeks, 1lb a week. needless to say i didn't see any decent progress until weeks 11ish onward.

just remember the first 4-8 weeks will be the hardest in terms of keeping motivation high because progress won't be that noticeable. but when you start seeing constant progress it's fcking amazing and really helps the fact that the dieting/lifting aspect becomes exponentially harder

yeah defs man that's what I mean. I could go faster, but I don't wanna sacrifice strength. That being said my press is taking a beating already fuking hate that lift.

[hcoyle545]

5/3/1 Cycle 2 3+ Week

Deadlifts

3 x 105kg / 231lbs
3 x 122.5kg / 270lbs
8 x 137.5kg / 303lbs

This was the real DL session I was waiting for. Felt goooood with the semi sumo stance man, real good. Hips and hammies are trembling today though lol.

Anyway, that's a rep + projected 1RM PR.


OHP

3 x 40kg / 88lbs
3 x 45kg / 99lbs
4 x 50kg / 110lbs

One rep less than last time I did 50kg.

Rage


Chinups

Just scattered throughout the workout

8 , 8 , 6


Bench Press

Since I hadn't benched since Sunday.

2 x 6 x 80kg / 176lbs
10 x 60kg / 132lbs

Close Hammer Grip Pulldowns

3 sets.


Ab rollers

3 x 8

[mike201011]

lookin strong brah



is your gym a mess with all the new years resolution people too?

[hcoyle545]

lookin strong brah



is your gym a mess with all the new years resolution people too?

cheers bro.

naw actually it was sweet on Wednesday, will see the craic tomorrow it might be more packed.

Either way if someones curling in the squat rack i'll tell them to move, if the gym owner doesn't first.

[Sinaku5]

5/3/1 Cycle 2 3+ Week

Deadlifts

3 x 105kg / 231lbs
3 x 122.5kg / 270lbs
8 x 137.5kg / 303lbs

Anyway, that's a rep + projected 1RM PR.

HELL YEAH!!!!

Thats some real solid DLs Harry.

[hcoyle545]

HELL YEAH!!!!

Thats some real solid DLs Harry.

fuark yeah my hammies and quads are still feeling it, not to mention my ass.

it's 5am and i'm supposed to do squats today, except I haven't slept. I should really wake up at a reasonable hour, but tbh fuk that because my squat session will most definitely suffer.

Brb waking up at 3pm tomorrow and killing an evening squat session.


Oh I found this old pic stashed in my picture folder from May 2012.



hard to believe I felt like a fat bastard.

[mike201011]

cheers bro.

naw actually it was sweet on Wednesday, will see the craic tomorrow it might be more packed.

Either way if someones curling in the squat rack i'll tell them to move, if the gym owner doesn't first.

Mirin gym owner. I've seen 2 rack curlers already. That is half why I choose to work out at 6 am now lol


You watchin the darts? Fukking crazy

[hcoyle545]

Mirin gym owner. I've seen 2 rack curlers already. That is half why I choose to work out at 6 am now lol


You watchin the darts? Fukking crazy

working out that early do not want.

nah don't watch it really but I saw Painter playing on new years eve, actually good to watch