beyond 5/3/1

[Brodion]

My college gym's cool, we got 2 squat/deadlift stations n nobody talks **** when i drop the bar. Better yet starting 8th of september ill be going to the separate gym thats for athletes only, because im in exercise science, and they have a yoke there. So i know what my core/conditioning tool will be this year.

[HoneyBadger300]

Man I wish my school had that policy. Strictly athletes only in the athletic center. Brb, lift more than a lot of them. but since I'm not doing their dumb sports training and we don't have a PL team, it's a no go.

[Brodion]

saturday

squat:

45 lbs x 20
95 lbs x 10
135 lbs x 5
185 lbs x 5
205 lbs x 3
225 lbs x 1
235 lbs x 6 @ 9
225 lbs x 6 @ 8
225 lbs x 6 @ 9

bench:

45 lbs x 20
95 lbs x 10
135 lbs x 5
185 lbs x 3
195 lbs x 1
205 lbs x 5 @ 9
185 lbs x 6 @ 8
185 lbs x 6 @ 8.5
185 lbs x 6 @ 9

sumo deadlift:

135 lbs x 5
185 lbs x 5
225 lbs x 5
275 lbs x 4
315 lbs x 1
335 lbs x 6 @ 9
330 lbs x 6 @ 9

incline bench:

45 lbs x 20
95 lbs x 10
135 lbs x 8 @ 8
135 lbs x 8 @ 8.5
135 lbs x 8 @ 9

[HoneyBadger300]

Back to pounds! Now I can tell what's going on! That's a pretty serious day right there.

[Brodion]

Gotta imbrovise pretty much each workout at this point cos at the moment its impossible to run a scheduled program with all the gym hopping. things should be back in order by 8th of september.

[Brodion]

tuesday

squat:

45 lbs x 20
95 lbs x 10
135 lbs x 5
185 lbs x 5
205 lbs x 3
225 lbs x 1
240 lbs x 6 @ 9
235 lbs x 6 @ 9

bench:

45 lbs x 10
95 lbs x 10
135 lbs x 5
185 lbs x 3
195 lbs x 1
205 lbs x 7 @ 10 cos F*CK UUUUUU BAAAAAR
200 lbs x 6 @ 9

deadlift:

was gunna do sumo but my hips were feckin killing me even on as little as 225 so went with good old conventional

sumo 135 lbs x 5 a little pain
sumo 225 lbs x 5 das it mane

conv:

225 lbs x 5
275 lbs x 4
325 lbs x 3
345 lbs x 6 @ 9
335 lbs x 6 @ 9

db ohp:

15 lbs x 10
30 lbs x 10
45 lbs x 10 @ 7
45 lbs x 10 @ 8
45 lbs x 10 @ 9

lat raises: 3x10 with 15s

[Brodion]

wednesday

weighted chinups:

bw x 10
+30 x 6
+30 x 6
bw x 6

cabel row with bar:

95 lbs x 10
135 lbs x 10
135 lbs x 10
135 lbs x 10
135 lbs x 10
135 lbs x 10
135 lbs x 10

face pull:

30 lbs x 10
60 lbs x 10
90 lbs x 10
90 lbs x 10
90 lbs x 10
60 lbs x 20

hammer curls:

30 lbs x 10
35 lbs x 10
35 lbs x 8
35 lbs x 6
30 lbs x 6
25 lbs x 6
25 lbs x 8

ez bar curls:

40 lbs x 12
40 lbs x 12
40 lbs x 12

reverse curls:

15 x 10
20 x 10
25 x 10
20 x 10
20 x 10

cabel crunch:

60 lbs x 10
70 lbs x 10
80 lbs x 10
90 lbs x 10
100 lbs x 10
110 lbs x 10
110 lbs x 10

stationary bike: a few sprints

[Brodion]

thursday

2 count pause bench:

45 lbs x 20
95 lbs x 10
135 lbs x 10
155 lbs x 6
175 lbs x 6 @ 9
160 lbs x 6 @ 8
160 lbs x 6 @ 8.5
160 lbs x 6 @ 9

close grip bench:

135 lbs x 10
185 lbs x 6 @ 9
170 lbs x 6 @ 8
170 lbs x 6 @ 8.5
170 lbs x 6 @ 9

incline bench:

45 lbs x 20
95 lbs x 10
135 lbs x 8
135 lbs x 8
135 lbs x 8
135 lbs x 8
135 lbs x 12

dumbbell ohp:

weight of db per 1 arm

30 lbs x 10
35 lbs x 10
35 lbs x 10
40 lbs x 10
40 lbs x 10
40 lbs x 10
40 lbs x 8
40 lbs x 7
40 lbs x 6

supersetted with lat raises 15 lbs x 8-12

farmer walks:

7 speed walks with 100 lbs per arm

[Brodion]

friday

2 count pause squat:

20 kg x 20
40 kg x 10
60 kg x 5
80 kg x 6 @ 9
74 kg x 6 @ 7
74 kg x 6 @ 7.5
74 kg x 6 @ 8
74 kg x 6 @ 8.5
74 kg x 6 @ 9

2" deficit tng deadlift:

60 kg x 5
100 kg x 5
120 kg x 5
140 kg x 8 @ 9
140 kg x 6 @ 8
140 kg x 6 @ 9

leg press:

90 lbs x 20
270 lbs x 10
360 lbs x 8
450 lbs x 8 @ 7.5
450 lbs x 8 @ 8
450 lbs x 8 @ 8.5
450 lbs x 8 @ 9

glute ham raises:

bw x 10
bw x 10
purple band x 5
bw x 5
burple band x 4
bw x 4
purple band x 3
bw x 3

i suck at ghr

cabel crunch:

50 kg x 15
50 kg x 15
50 kg x 15
50 kg x 15
50 kg x 15

[Brodion]

saturday bro out

cabel row with bar:

45 lbs x 10
90 lbs x 10
135 lbs x 10
150 lbs x 6
165 lbs x 6 @ 9
150 lbs x 6 @ 7
150 lbs x 6 @ 7.5
150 lbs x 6 @ 8
150 lbs x 6 @ 8.5
150 lbs x 6 @ 9

paused wide grip cabel row:

60 lbs x 8
90 lbs x 8 @ 9
75 lbs x 8 @ 7
75 lbs x 8 @ 7.5
75 lbs x 8 @ 8
75 lbs x 8 @ 8.5
75 lbs x 8 @ 9

paused close neutral grip pulldowns:

60 lbs x 10
90 lbs x 10
105 lbs x 10
120 lbs x 8 @ 7
120 lbs x 8 @ 7.5
120 lbs x 8 @ 8
120 lbs x 8 @ 8.5
120 lbs x 8 @ 9

paused face pulls:

30 lbs x 10
45 lbs x 10
60 lbs x 12
60 lbs x 12
60 lbs x 10
60 lbs x 10
60 lbs x 9
60 lbs x 8

paused face pull from below:

30 lbs x 10
60 lbs x 10
45 lbs x 12
45 lbs x 12
45 lbs x 10
45 lbs x 12
45 lbs x 12
45 lbs x 10
45 lbs x 8

hammer curls:

weight of db x reps per arm

30 lbs x 10
30 lbs x 8
30 lbs x 6
30 lbs x 4
25 lbs x 8
25 lbs x 6
25 lbs x 4

prone grip db curls:

15 lbs x 10
20 lbs x 10
25 lbs x 12
25 lbs x 12
25 lbs x 10
25 lbs x 9
25 lbs x 9
25 lbs x 10
25 lbs x 8

[hiimnotcool]

dang dude, you're a volume warrior. haha your workouts look insane!

[HoneyBadger300]

Looks like a fun day!

[Brodion]

dang dude, you're a volume warrior. haha your workouts look insane!

I seem to be a bodybuilder at heart.

[Brodion]

monday:

bench:

20 kg x 20
40 kg x 10
60 kg x 10
80 kg x 3
90 kg x 1
94 kg x 5 @ 10 a bit much
90 kg x 5 @ 10 the issue is I'm now benching with wrists straight n that adds 2" of ROM. making my sets harder. Noted.

log press:

36 kg x 6
46 kg x 6
50 kg x 6
56 kg x 6
60 kg x 6 @ 9
58 kg x 6 @ 8
58 kg x 6 @ 8
58 kg x 6 @ 9

db bench press:

weight of db per arm

25 lbs x 10
55 lbs x 8
60 lbs x 8 @ 8
60 lbs x 8 @ 8.5
60 lbs x 8 @ 9

incline db press:

25 lbs x 10
35 lbs x 12
35 lbs x 12
35 lbs x 12
35 lbs x 10
35 lbs x 8
35 lbs x 6

supersetted with incline flys 15 lbs x 8-12

[HoneyBadger300]

Bench with straight wrists will suck for a bit, but you'll be so glad when it starts to feel more solid. I feel like I control the bar now instead of trying fight it for my life.

[Brodion]

tuesday

squat:

20 kg x 20
40 kg x 10
60 kg x 5
80 kg x 5
100 kg x 6 @ 8
100 kg x 6 @ 8.5
100 kg x 6 @ 9

deadlift:

60 kg x 5
100 kg x 5
140 kg x 4
150 kg x 1
160 kg x 5 @ 9.5 just right. the amount of weight and reps done made it very challenging, yet allowed the form to stay excellent the whole set.

rdl:

60 kg x 5
80 kg x 5
100 kg x 8
100 kg x 8
100 kg x 8

ghr:

bw x 10
bw x 10
bw x 10

[Brodion]

Bench with straight wrists will suck for a bit, but you'll be so glad when it starts to feel more solid. I feel like I control the bar now instead of trying fight it for my life.

Yeah man i feel a lot more explosive with straight wrists. The hard part is where it used to touch my chest it now falls into a 2" hole, but pause bench will get me used to that.

[Brodion]

wednesday

pendlay row:

40 kg x 10
60 kg x 5
80 kg x 5
90 kg x 5
95 kg x 5
100 kg x 5 @ 9
80 kg x 10

weighted chinups:

bw x 6
bw x 25lbs x 6 x 5

strickt curl:

20 kg x 5
30 kg x 5
35 kg x 5
40 kg x 5
30 kg x 10
30 kg x 8

high pull:

20 kg x 5
30 kg x 5
40 kg x 8
40 kg x 8
40 kg x 8
40 kg x 8
40 kg x 8
40 kg x 8

prowler sprints:

just prowler x 1
prowler + 40 kg x 7

leg raises 3x10

[Brodion]

thursday

2 count pause bench:

20 kg x 10
40 kg x 10
60 kg x 6
70 kg x 6
80 kg x 6 @ 9
74 kg x 6 @ 8
74 kg x 6 @ 8.5
74 kg x 6 @ 9

close grip bench:

60 kg x 6
70 kg x 6
75 kg x 6
85 kg x 6 @ 10
78 kg x 6 @ 8.5
78 kg x 6 @ 9
78 kg x 6 @ 9.5

incline bench:

20 kg x 10
40 kg x 10
60 kg x 8
60 kg x 8
60 kg x 8
40 kg x 10

db ohp:

weight of db per arm

35 lbs x 12
35 lbs x 11
35 lbs x 10
35 lbs x 9
35 lbs x 8
35 lbs x 7
35 lbs x 6

supersetted with lat raises 15 lbs x 6-12

farmer carries:

55 kg per arm 7 times

[HoneyBadger300]

Heavy rows bro, and a solid bench day! I love incline press now.

[Brodion]

friday

tug of war competition fried my lower body n made my right knee dangerously sore.

saturday

hung over as **** still kinda drunk from last night did a light pull day not worth mentioning

[Brodion]

monday

bench:

20 kg x 20
40 kg x 10
60 kg x 6
75 kg x 3
90 kg x 1
95 kg x 5 @ 10 i gotta stop going that hard on bench
91 kg x 5 @ 10

log press:

36 kg x 6
46 kg x 6
56 kg x 6
60 kg x 6
62 kg x 6 @ 9
60 kg x 9 @ 9 just got ez for some reason

db bench press:

weight of db per arm

35 lbs x 8
50 lbs x 8
65 lbs x 8
65 lbs x 8
65 lbs x 8
65 lbs x 5

incline db bench:

35 lbs x 12
40 lbs x 12
40 lbs x 10
40 lbs x 8
40 lbs x 6

incline flys:

20 lbs x 12
20 lbs x 12
20 lbs x 12
20 lbs x 12
20 lbs x 10

[Brodion]

tuesday

squats:

20 kg x 20
40 kg x 10
60 kg x 6
80 kg x 6
100 kg x 3
110 kg x 6 @ 9
107 kg x 6 @ 9

deadlift:

60 kg x 5
100 kg x 5
140 kg x 3
153 kg x 1
163 kg x 3 @ 9 as squats get heavier they seem to fatigue me more before deads or maybe my lower back was just having a bad day
160 kg x 3 @ 9

rdl:

60 kg x 8
100 kg x 8
100 kg x 8
100 kg x 8

[Brodion]

wednesday

pendlay row:

40 kg x 5
60 kg x 6
100 kg x 6
100 kg x 6

weighted pullups:

bw x 10
+25lbs x 6 x 6

strickt curl:

30 kg x 6 x 6

high pull:

30 kg x 8
40 kg x 8
40 kg x 12
40 kg x 12
40 kg x 8
40 kg x 8

8 prowler sprints @ prowler + 40 kg

[Brodion]

thursday:

bench:

20 kg x 20
40 kg x 10
60 kg x 6
80 kg x 6
90 kg x 3
90 kg x 3
90 kg x 3
90 kg x 3
90 kg x 3
90 kg x 3
90 kg x 3
90 kg x 3

felt tired today, so decided to just do a lot of flat bench volume

dumbbell bench:

weight of db per arm

50 lbs x 6
65 lbs x 6
65 lbs x 6
65 lbs x 6
65 lbs x 6

[Brodion]

took some time off my log cos I was struggling to figure out a routine to match my schedule.

What ended up happening is we now have a strength club at our college n my Biology teacher who is an ex power and olympic lifter made a 12 week peaking powerlifting program that I just started today. In 12 weeks all members of our strength club will do a mock meet. We plan to compete officially too once we establish who's a permanent member and who's not.

[Brodion]

monday

squat:

20 kg x 20
40 kg x 10
70 kg x 8
100 kg x 6
115 kg x 4
110 kg x 6
100 kg x 8

10 second negative squats:

70 kg x 5
70 kg x 5
70 kg x 5 these suck but apparently they're god tier

one legged leg press:

reps per each leg

1pl8 x 8
2pl8 x 8
1pl8 x 8

1 legged box step up:

reps per each leg

20 kg x 8
30 kg x 8
30 kg x 10
30 kg x 10

glute ham raises:

bw x 8
+ red mini band x 10
+ red mini band x 8
+ red mini band x 7 these feel amazing

[HoneyBadger300]

Sick leg day bro. Tons of work!

[Brodion]

tuesday

bench:

20 kg x 20
40 kg x 10
60 kg x 8
75 kg x 8
85 kg x 6
95 kg x 4
87 kg x 6
77 kg x 8

close grip 2 count pause bench:

60 kg x 5
75 kg x 5
75 kg x 5
75 kg x 5

dumbbell bench:

weight of db per arm

35 lbs x 10
50 lbs x 8
60 lbs x 8
60 lbs x 8
60 lbs x 8

dips:

bw x 5
bw x 8
bw x 10

side planks 2 x 20 seconds
front plank 2 x 20 seconds
25 lbs medicine ball decline situp 2 x 20 reps explosive

[Brodion]

thursday

2" deficit deadlift:

60 kg x 5
100 kg x 5
120 kg x 8
140 kg x 6
160 kg x 4 form was meh hips shooting up making it a bit of a stiffleg cause not used to deficit and drank too much coffe so dropped the weight for backoff sets
120 kg x 6
100 kg x 8 both with slow negative

rdl with 2 count pause:

100 kg x 5
100 kg x 5
100 kg x 5

dumbbell bent over row:

weight of db per arm

35 lbs x 8
50 lbs x 8
60 lbs x 8
70 lbs x 8
70 lbs x 8
70 lbs x 8
70 lbs x 4 ten seconds after last set

cabel row with wide neutral grip:

40 kg x 8
60 kg x 8
60 kg x 8
60 kg x 8

weighted 45 degree back extention:

60 kg x 8
60 kg x 8
60 kg x 8

that was one of the hardest workouts I've done in a long time