Cycle 4 - Squat 5/3/1 Day
Haven't got in the gym much this week, lifted last Sun/Mon then didn't lift until yesterday Fri... Can hardly remember my other workouts so I'll log yesterday's squats. Went quite well.
[B]Warm up sets:[/B]
Bar x 5
40kg x 5
60kg x 5
70kg x 3
[B]Work sets:[/B]
95kg x 5
107.5kg x 3
120kg x 5
Was a rep PR, stoked. Haven't squatted this heavy before so happy with hitting 5 reps.
[B]Assistance Work:[/B]
I normally follow up squats with more squats (BBB), however I've been getting some serious DOMS and it has been making DL day difficult. So I've decided I'm just gonna hit the work sets on squat day and some other assistance. Then on deadlift day I am going to add 5x5 squats after deads, and aim for linear progression every week. Hopefully this will reduce DOM's and squatting twice a week will hopefully bring my squat up a bit quicker.
So instead I hit some SLDL, Kroc Rows and a couple other things.
All in all a good day in the gym. Getting ready for bench day today and hoping for another PR.
Cycle 4 - Bench 5/3/1 Day
Bench day yesterday, went well considering I was low on sleep and somewhat hungover. Drank plenty of water and ate heaps to try and make up for it.
[B]Warm up sets:[/B]
30kg x 5
40kg x 5
50kg x 3
[B]Work sets:[/B]
62.5kg x 5
70kg x 3
77.5kg x 3
Equal rep PR, so pretty happy with that given my state for the workout. Last rep was a tough one, definitely didn't have another. Was probably the toughest rep I've got through on bench actually, got stuck about half way up but managed to grind it out (no spotter = no other option lol).
[B]Assistance Work:[/B]
Put in about 6 sets of incline DB press, first three heavy/low reps, last three high reps and SS with incline flyes. Threw in a few dips. Then did some CGBP and Cable Pushdowns.
All in all a really good workout and I think I might stick with this so I can track my progress a bit.
Have just finished up deadlifts a couple of hours ago also, will log soon.
Cycle 4 - Press 5/3/1 Day
So I originally wasn't going to workout today, didn't think I'd get time, but then I realised I've got no chance to train tomorrow and that would make my supposed 6 day cycle a minimum of eight... So I managed to get in the gym after work. Didn't go too bad but probably wasn't in peak condition for it. Mentally more than anything.
[B]Warm up sets:[/B]
20kg x 5
20kg x 5
30kg x 3
[B]Work sets:[/B]
40kg x 5
45kg x 3
50kg x 6
Not unhappy with this but on a better day I know I could've got more. Went for a seventh but just didn't have the fortitude for it today. Still a good amount of reps for 1+ day and I don't see my press stalling any time soon.
[B]Assistance Work:[/B]
Did some DB presses, pull ups (PR of 9), raises, calves and abs.
All in all not the best day in the gym but got the work done so can't really complain.
Cycle 5 - Squat 5/3/1 Day
Great squat day today, rest of the workout was a bit ordinary because of it, but who cares...
[B]Warm up sets:[/B]
BW/Bar x 5
50kg x 5
60kg x 5
70kg x 3
[B]Work sets:[/B]
100kg x 5
110kg x 3
122.5kg x 8
5kg calculated 1RM PR! Got 5 x 120kg on 1+ day 3 weeks ago, so extra weight and 3 extra reps, pretty stoked with this. I feel like I could rep 140kg comfortably now, however might not worry about having a crack at it until it is actually one of my work sets (and try and hit a solid number of reps).
Thinking about bumping my squat training max up by more than 5kg next cycle as 8 reps on 1+ day seems high enough to do this (time to consult the ebook...).
[B]Assistance Work:[/B]
Pretty ordinary today. SLDL 8 x 60kg, 8 x 60kg and 5 x 60kg. I've previously gone 3 x 8 ramping up to 80kg I think. But was hard work so still beneficial. Then some Kroc Rows, 18 x 35kg DB. Again, I've previously gone 25 x 35kg so nowhere near a PR but anyway....
Still a great day in the gym.
Cycle 5 - Bench 5/3/1 Day
Benched yesterday.
[B]Warm up sets:[/B]
30kg x 5
40kg x 5
50kg x 3
[B]Work sets:[/B]
65kg x 5
72.5kg x 3
80kg x 2
Would really liked to have got 3/4. Went for a third, failed.... The reps for 5 out of 6 of my last bench workouts have calculated to a 1RM of 82.5kg, so basically not making progress. Might have to stall bench soon, its just not happening for me...
[B]Assistance Work:[/B]
Followed up with my now standard routine. Incline DB's, 3 sets heavy, 3 sets higher reps SS with flyes. Then some CGBP and tricep pushdowns. Seem to be making progress on all of these lifts. SS in some farmer's walks with the tricep work too.
Not too far of getting in the gym for deads, looking forward to those!!!