Two training updates this morning before I head to Glasgow for the weekend to see Killswitch and have a weekend of booze filled indulgence
Chest & Bis
Bench Press
100kg x 4 PR city
87.5kg x 7
80kg x 8
Hammer Chest Press
70kg x 7, 6, 5
Machine Chest Press
42kg x 20
49kg x 15
56kg x 10
42kg x 20
Straight Bar Curls
3 x 10 x 35kg
Sick pump, feels good since I always complain about not being able to feel anything in my biceps. Seems like I just need to go heavy and use some body english
Hammer Curls
12.5kg x 3 x 12-15
Back; just a quick morning session before work
T-Bar Rows
Instead of BB Rows, dunno if i'll replace them but i'm definitely keeping them in because holy fuark that pump...
70kg x 12 to warm up
95kg x 10, 10, 10, 10
Seated Wide Grip Row
63kg x 3 x 12
Overhand Pulldowns
70kg x 10
63kg x 10
56kg x 10
not feeling these at all.
Straight Arm Pulldowns
40kg x 12, 12, 12
30kg x 15
Think i'll keep these in and just polish my turdish form. Feels gud in the lats
Face Pulls
going high over my head and somewhat shrugging gets me a great contraction in my traps
40kg x 12
50kg x 4 x 20
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Thread: Harry's 5/3/1 Log
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05-02-2013, 01:26 AM #511
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4135
BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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05-02-2013, 04:22 AM #512
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05-06-2013, 11:56 AM #513
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4135
hehe ty men
so been in Glasgow the last few days drinking and smoking my good health and gains away. I saw Killswitch Engage on Friday night who were absolutely amazing and went to Nandos and a Brewdog bar to sample various craft beers. It was a sweet trip, but now i'm back and feel like chit warmed up and have managed to get a cold.
Gym today was chit as a result so i'll keep this short
Bench
100kg x 3 minus 1 rep
90kg x 5
80kg x 8
ENOUGH
Hammer Strength Chest Press
+50kg x 10, 10, 8
+40kg x 12
Chest Press Machine
63kg x 10
49kg x 15, 12
56kg x 12
Chest Flye Machine
49kg x 4 x 12
Straight Bar Curls
30kg x 12
35kg x 10, 10, 8
30kg x 12, 10
Could not be fuked for any more so I got outa thereBJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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05-28-2013, 12:14 PM #514
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4135
Long time no update
Been lacking motivation lately indagym and with nutriton. Going to take a different approach as opposed to bulk/cut cycles that some of you will probably scoff at, i'm eating about 2.5k erryday atm which has me in a deficit. I suppose it is a cut, but just a long slow one while trying to get stronger and leaner.
Starting BJJ next Thursday with a mate of mine and want to see if I can spark an interest in that since i'm wanting to get a lot fitter/leaner and also having a martial art under my belt would be pretty sweet.
Training is gonna be a Push Pull Legs 5/3/1 with Squat/OHP on the same day. I think i'll add in more BW dips and pullups/chinups on my push/pull days
Bench 5/3/1
Think I started a bit heavy. Weird considering I was repping 2PPS for 3-4 the past couple weeks, but I won't dwell.
67.5kg x 5
80kg x 5
90kg x 6
Had more in me but dodgy bar/no spotter made me nervous.
Incline DB Press
32.5kg x 6, 5, 4
+2.5kg for less reps
Machine Flyes
49kg x 12, 12, 10
plus reps on set 2
Skullcrushers
Ezbar +27.5kg x 9, 8, 8
+2.5kg for slightly less reps
V-Bar Pushdowns
50kg x 3 x 10
+reps
Situp Machine
+20kg x 15, 12, 10BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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05-28-2013, 01:37 PM #515
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05-28-2013, 02:42 PM #516
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4135
i don't take it as you being a dick because its what I expected to hear.
progress is what matters to me anyway, so if I feel these size 34 waist work trousers getting looser so i'm not busting out of them then I'll take that happily. I just keep this log up out of habit anyway to be honest.BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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07-28-2013, 01:55 PM #517
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4135
That was 2 months ago? Ridiculous
Still training, now twice a week lifting. Last couple of sessions looked like this
Deadlift & Bench
Deadlifts
142.5kg x 3
127.5kg x 5
115kg x 7
Bench
90kg x 3
80kg x 5
72.5kg x 7
Pullups Overhand
BW x 6, 5, 4
Pushups holding elevated bars
BW x 3 x 10
Squat & Overhead Press
Squat
130kg x 3
115kg x 5
105kg x 7
OHP
50kg x 4
40kg x 5
35kg x 7
Chinups
BW x 3 x 8
This is a massive PR for me, feels good that as my fitness improves my BW exercises do.
Pushups
BW x 20 -1min rest x 20 -1min rest- x 20
Been at the Jiujitsu twice a week for the past 2 months now (wat where did that time go), only started paying attention to diet again a couple weeks ago and have dropped from 201lbs ish to 196-7. Just getting fitter and loving learning jiujitsu, seems more my kinda fighting style as opposed to kickboxing, though i'll start to incorporate more of that when I start sparring in one of the classes.
Clearly my strength has taken a dip but i'm gonna stick with RPT as long as I can working in the 1-3,3-5,5-7 rep ranges for each set, resetting wherever I need to. Anyway i'll try to get back to logging because there is some amount of accountability that comes with it.BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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07-31-2013, 01:08 AM #518
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4135
Jiujitsu was sweet last night, last class for the next 3 weeks though because it's breaking for summer.
Did a lot of throwing techniques and finished off with 20minutes ish of grappling. Still don't know any good arm/leg bars yet so my only ally was brute force which worked against the lower belt/smaller guys. Get onto my back and cross my arms grabbing the back of the collar, pulling em close and choking until goodnightsweetprince.
Can't wait for it to start up again already.
In other news down to 193.8lbs today from like 196-7 last week, though a lot of this is bound to be water.
In the next few weeks that Jiujitsu is off i'll be lifting 3+ times a week instead of 2BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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08-29-2013, 05:50 AM #519
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4135
Needless to say I haven't lifted in the past month for the most part. Not going to try to make any excuses because there are none. So keeping sh*t simple and with a minimal of bullsh*t im off for the first workout in a push/pull/legs split. I'll update when I get home.
BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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08-30-2013, 04:52 AM #520
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4135
Push Day
Bench
2 x 5 x 80kg
2 x 80kg knew I had more in me so rested up a few mins and went for more
4 x 80kg
Incline DB Press
8 x 20kg
6 x 25kg
6 x 22.5kg
Incline Flyes
2 x 10 x 10kg
8 x 10kg
Side lateral raises
10 x 10kg too much swinging
2 x 8-12 x 7.5kg
Tricep VBar Pushdowns
12 x 50kg
10 x 60kg
10 x 50kg
9 x 50kg
Decided to stick with the lower range of volume for most things since its my first day back. Really took it outa me, I couldn't get over how weak I felt, not only on the bench but with things like DB bench and shoulder raises. Feel like i was hit by a minibus today but that feeling will subside.
Eating 2.8k for now and plan to adjust as the weeks go by so ill have enough food to gain strength/size. Looking through this log when it started i was benching more than i just did this time last year and im not happy with that.
Let the gains beginBJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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08-31-2013, 02:26 AM #521
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4135
I never want to stop training for any period of time again, getting back to it has to be one of the most painful things ever. Waking up in the morning aching all over yet knowing you'll be squatting in a number of hours is a bad feel.
But here's been enough laziness in the past while so ill pull throughBJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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09-01-2013, 12:41 AM #522
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4135
Legs day
Squats (2-4)
4 x 120kg
4 x 120kg
4 x 120kg
Felt like dropping weight after first set but realised there were no real grinders, need to get that mental fortitude back.
Straight Leg Deadlift (5-8)
3 x 8 x 60kg
Feels like plenty of weight to work with
Leg Press
3 x 10 x +70kg
4 sets of calf raises
Face Pulls for traps
3 x 12-15 x 40kg
Cable Crunches
4 x 8-10 x 80kg, repeat with same weight go for sets of 10 acrossBJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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09-01-2013, 04:35 AM #523
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09-01-2013, 07:32 AM #524
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4135
I plan too, thanks bud i've been okay nothing special going on. Been stuck in a call centre job 4 days a week on the trot with shifts like so 11am-10pm, 9am-8pm, 8.30am-7.30pm and 10.30am-9.30pm
Just left today and am going back to university for my final year at the end of the month so i'm looking forward to getting serious about lifting again. Still with the Jiujitsu though so that's where i'll get my conditioning. How you been? Gonna check your log out now and see for myself.
P.s. **** I cannot wait until the noobie doms leave me. Everything hurtsBJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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09-01-2013, 04:37 PM #525
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09-02-2013, 01:29 AM #526
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4135
good to be back at it
aye I only did 4 sets of 15reps for calves on Saturday but I had trouble sleeping last night because I was afraid of them cramping if I did. Also woke up to piss in the middle of the night and don't think either of my heels touched the ground at any point.BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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09-02-2013, 05:33 AM #527
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09-02-2013, 09:55 AM #528
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4135
Was meant to do my pull session today but im far too sore, calfs cramping no matter how much I stretch and I have to just plummet into chairs instead of sitting down.
Tomorrow I've got jiujitsu so I'll stretch alot before that and hopefully being on my feet for 2 hours will do me a world of good for pull day on Wednesday.
Just got done dinner, lovely sirloin steak with pea & onion gravy. Glass of wine later with a film is in order as well as a nice hot bath. Going to try to wrangle a nice gentle sensual calf rub from the girlfriend tooBJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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09-05-2013, 03:40 AM #529
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4135
Pull day today, feeling much better after some cardio at Jiujitsu on Tuesday.
Sumo DLs are on the way, think i'll get some videos since it has been a while. Starting light enough for 3 sets across of 2-4. I'd guess i'll go for 3 sets of 4 x 120kg but it all depends on how I feelBJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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09-05-2013, 10:52 AM #530
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4135
pull day
Deadlift
Back to conventional, feels so hard but I'll stick with it
60kg x 5
80kg x 5
100kg x 5
120kg x 4
120kg x 3
100kg x 3
I'll upload vids tomorrow but here my hips rose too fast but watching the vid I saw my knees I front of the bar before the pull. Seems like keeping the bar over my laces instead of at my shin is best for me with conventional.
Chinups
4 x Bw
Planned to add 10kg and go for 3x 4reps but it quickly became apparent that it wasn't happening
3 x +10kg
5 x bw
4 x bw
Barbell Rows
3 x 8 x 60kg
Incline Curls
10 x 10kg
8 x 10kg
5 x 10kg
I didn't eat before this session today and I definitely felt it after Deads. Also feeling a bit under the weather with a cold so im not gonna get annoyed that I wasn't feeling the assistance work much.BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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09-10-2013, 03:00 AM #531
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4135
Pull Day
Switched it to the start of the week so its far away as possible from squats.
Deadlifts
Conventional isn't getting much easier. Back isn't staying completely straight which is bugging the life outs me. Asked a guy for help with the form because he deadlifts conventional and he watched me and said that its probably a mobility issue with my hams and glutes and that I need to get my shoulders further back off the pull. I'm finding it hard as buck though.
Gonna do some lower back foam.rolling, toes to hands and glute bridges beforehand in future. Still haven't got a video uploaded but I should be home tonight after jiujitsu and I'll do it then
60kg x 5
80kg x 5
100kg x 3
120kg x 5 +1 rep
100kg x 3 x 3
Chinups
Using a fat bar these feel much more powerful
3 x 6 x BW
Gonna keep it between 4-6 so I'll add 5kg dangling from my waist next week and go for the same
Barbell Rows
3 x 8 x 65kg +5kg reps same
Incline Curls
10kg x 10, 9, 8, 6
best feeling bicep exercise imo
Rope Crunches
80kg x 12, 10, 12
like I said I've got Jiujitsu tonight, looking forward to that. Usually its Tuesdays and Thursdays but the Thursday class hasn't resumed yet so im probably going to hit up another one tomorrow night and postpone push day until ThursdayBJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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09-10-2013, 04:18 AM #532
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09-10-2013, 11:12 AM #533
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4135
Hard to balance with lifting but i'm trying, I'd sooner skip a lifting sesh than a jiujitsu class right now though, really love it.
here's the vid of me doing 120 x 5, sloppy as hell. Need to flatten my back and get better leverage so my hips dont rise so fast. Also need to lock my knees out asap.
below is a vid of me after some low back foam rolling and glute bridges trying to work on a lower hip start position, hopefully doing this will carry over to my work sets next week.
BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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09-14-2013, 01:10 PM #534
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4135
Push Day
Had to combine squats and upper today since it was initially supposed to be a midweek push session but i was at jujitsu Tuesday Wednesday and Thursday which threw things off.
SQUAT
90kg x 3
110kg x 3
130kg x 3
bumping all sets by 2.5kg next week.
BENCH
70kg x 3
80kg x 3
90kg x 2
90kg x 2
INCLINE DB PRESS
22.5kg x 8 x 3
SIDE LATERAL RAISES
10kg x 10 x 3
supersetted with
AB ROLLOUTS
2 x 10 x BW
8 x BW
TRICEP PUSHDOWNS
50kg x 10
55kg x 10
55kg x 8BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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09-14-2013, 01:13 PM #535
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09-18-2013, 12:50 PM #536
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4135
Pull day`
DEADLIFTS
Testing for a 1RM with conventional, going with 3x3 70/80/90% for the main lifts.
3 x 120kg
1 x 140kg
0 x 150kg
3 x 3 x 100kg (for form)
gave the 150 three good efforts so satisfied with 3pps as my 1rm right now. Sucks compared to sumo but practice will improve it. Form is getting better, pulling more vertically removing the horizontal aspect of the lift that shouldn't be there.
CHINUPS
6 x BW
4 x +5kg
4 x +5kg
keeping with +5kg for 3 sets next week, going for 3x5.
BARBELL ROWS
3 x 8 x 70kg
last set was hard, probably only bump 2.5kg next week and go for 6 cleaner reps over 8 messier ones.
INCLINE CURLS
10 x 10kg
10 x 10kg
9 x 10kg
7 x 10kg
adding reps to each set each week. Keeping on until 4 x 10 with 10kg.
Was supposed to have a push session today but my forearm is swollen up from falling in Jiujitsu last night so took a day off to rest. Got Jiujitsu again tomorrow, so i'll train Push Friday and just incorporate Squats and RDLs.BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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07-26-2014, 05:10 AM #537
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4135
Haha just read over the last page of my log. Sporadic posting at best but what are you gonna do.
Aside from this week I haven't lifted since I last updated this log, but i've been training BJJ a lot. Usually 6 days a week, a few of those days twice a day. Had a couple of competitions, and I know this sport is for life.
As for my weight, i'm about 180lbs right now, quite a bit less muscle than before I started and my strength has taken a big hit. Personally I think I look better, but that's because I lost a good deal of fat with the muscle. I decided I want to get some of my strength back and get a bit leaner, which should drop me down from the <88kg weight class into the <82.5kg one.
This is the routine i'm following as of this week, taken from this thread from one of Martin Berkhans old clients
Back Day
Deads - 2x3-5
OHP - 2x6-8
Chins - 2x4-6
Back-supported rows - 2x6-8
CG Chins - 1x6-10
Chest Day
BP - 2x6-8
Inc DB Bench - 2x6-8
Barbell Curls - 2x6-8
Tri Ext - 2x6-8
Leg Day
Squat/Leg Press - 2x6-8
Hamstring curl machine - 2x6-8
Leg extensions - 2x6-8
Calves (any exercise) - 1x12-16
For those who want to read about the experience of an old M.B. client here it is http://www.reddit.com/r/leangains/co...an_client_ama/
but the premise is all exercise performed RPT fashion, with only two work sets. Top set is maximal for 6-8 reps, next set is -10% for only 1 rep extra. no more.
First workout was on Thursday and it went like this
Chest Day 24th July
Bench Press
warmup sets
70kg x 6
62.5kg x 7
Incline DB Press
20kg x 8
17.5kg x 9
Straight Bar Curls
30kg x 8
25kg x 9
V-Bar Pushdowns
43 x 8
36 x 9
There you have it. Done in approximately 30minutes. My bench is so weak compared to what it was, but it will build up quickly enough. This was a couple days ago and i'm still very sore as you'd expect and leg day is tomorrow so it should be interesting to see what I can still squat for reps.
Diet is going to be geared toward losing weight obviously, one i'm comfortably in the lower weight class and starting to look lean then i'll switch up the diet to gain around 2lbs a month with the same training.
P.s. if you've never tried BJJ before, check out your local academies or mma clubs as most usually offer a free class, you might just get bitten like I didBJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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06-17-2021, 11:40 PM #538
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4135
Damn man, 7 years ago. I just logged in and had a scroll through for ****s and giggles, amazing the support that everyone kept giving me after every workout.
What happened? I got deep into brazilian jiujitsu training two 2 hour sessions 6 days a week and just let the weightlifting go by the wayside. As of now I'm weighing 83kg/183lbs which is fat compared to before Christmas for me haha, my walkaround weight for the last year was around 73kg since I moved to Vietnam 3 years ago and dropped from 82-73kg.
As of now I haven't missed training jiujitsu 4-5 nights a week in all these years (bar 1 month for a broken ankle) and really want to get back to lifting again. Unfortunately Vietnam has just gone into lockdown again so gyms are closed and I'm limited to training with a few korean buddies on the downlow.
Just for reference here are a couple of pics throughout my time in Vietnam (one where I cut down to 64kg for a National competition haha). In chronological order, fat me now.
shaven and shorn.jpg
64kg.jpg
biglebowsky.jpg
after jits 18-06-21.jpg
Cool trip down memory lane, if anyone's still around I'll start this up again as a Wendlers 5/3/1 beginner log.
Hope everyone's been doing well in during this covidus time.
Peace,
HarryBJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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