My Progress with 5/3/1 - LETS GET FUARKIN' MASSIVE!

[Raigs]

So much going on in here. Just cut a whole in the wall and install door problem solved.

What came in the Rape box?

Nice way to finish off with those squats skip the deload and keep going :P who follows programs.

[lllDBOlll]

So much going on in here. Just cut a whole in the wall and install door problem solved.

What came in the Rape box?

Nice way to finish off with those squats skip the deload and keep going :P who follows programs.

Got two more sessions yet matey. I need the deload for my joints. If it wasn't for them I would keep at it.

Can't do what you say about the wall, it is attached to the garage but corner to corner, ie the corner of our house is the corner section of the garage. It's attached but it isn't if ya get me... there will be some legislation related to garages that are attached and those that aren't and this will have been a typical British bodge job!

[audieswu]

Got two more sessions yet matey. I need the deload for my joints. If it wasn't for them I would keep at it.

Can't do what you say about the wall, it is attached to the garage but corner to corner, ie the corner of our house is the corner section of the garage. It's attached but it isn't if ya get me... there will be some legislation related to garages that are attached and those that aren't and this will have been a typical British bodge job!

Dig an underground tunnel from your kitchen pantry to your garage gym, solve all walking in the cold outside issues

[lllDBOlll]

Dig an underground tunnel from your kitchen pantry to your garage gym, solve all walking in the cold outside issues

Bro this is the UK not USA! Kitchen Pantry... Pffft! We don't have the space for that! Ours is a kitchen / dining room

Poverty UK

[Celtic8Laoch]

Well the solution is simple...we kill the batman.

[MakeGoBoom]

Got two more sessions yet matey. I need the deload for my joints. If it wasn't for them I would keep at it.

Can't do what you say about the wall, it is attached to the garage but corner to corner, ie the corner of our house is the corner section of the garage. It's attached but it isn't if ya get me... there will be some legislation related to garages that are attached and those that aren't and this will have been a typical British bodge job!

All british property dealings play out like the rock'n'rolla in my head.

Well the solution is simple...we kill the batman.

hahaha, strong chuckle

[Raigs]

I was joking about skipping the de load. See my journal where you mentioned that I should follow the program and don't change it.

Corner to corner that's weird but I get you!

[Stncldsnake]

Been out of the loop with no power but great vids D!!

[lllDBOlll]

Well the solution is simple...we kill the batman.

Lol

All british property dealings play out like the rock'n'rolla in my head.



hahaha, strong chuckle

It so ain't like that

I was joking about skipping the de load. See my journal where you mentioned that I should follow the program and don't change it.

Corner to corner that's weird but I get you!

Yessir

Been out of the loop with no power but great vids D!!

Glad you are fit and well buddy!

[lllDBOlll]

Cycle 4 - Week 3 - Bench Press

Get Hench On The Bench

Video





Supplementation

PWO - DS Craze - 1 Scoop

Warm Up: 10 Mins Bike, YTWL's and Dislocations, Press ups

Core Lift
Flat Barbell Bench Press

20kg x 20
40kg x 12
60kg x 8

87.5kg x 3 (193lb)
97.5kg x 3 (215lb)
110kg x 6 (243lb)

Assistance Lift 1
Incline Dumbbell Bench Press

40.5kg's x 9 (89lb's)
40kg's x 8
38kg's x 8
38kg's x 6
35kg's x 10 (77lb's)

Assistance Lift 2
Flat Dumbbell Bench Press

40kg's x 10 (88lb's)
40kg's x 9
40kg's x 8

Assistance Lift 3
Parallel Bar Dips

BW = 186lbs

BW x 12
BW +27.5kg x 10 (60lb)
BW +27.5kg x 8
BW +25kg's x 10 (55lb)
BW x 12

Assistance Lift 4
Incline Dumbbell Flyes

25kg's x 12 (55lb's)
25kg's x 10 x 3

Assistance Lift 5
Press Ups

To Failure

BW x 20, 17, 15


Thoughts

Happy witht that 1+ set. Put's me at around 132kg calculated 1RM which next week I will see how accurate that is. If it's true then that means I have gained some decent strength as last time I benched my max (130kg) I was around 195lbs if I remember right.

Assistance work fell by the by but I think the 1+ set took a lot out of me. Enjoyed the press ups at the end.

[MakeGoBoom]

It so ain't like that

no, i'm pretty sure it is.

only watched the flat but your reps looked really clean. i'll leave advice to those better at the lift. still a vast improvement though

[lllDBOlll]

no, i'm pretty sure it is.

only watched the flat but your reps looked really clean. i'll leave advice to those better at the lift. still a vast improvement though

Nuh Uh.

Cheers boss. Getting tighter and less wobbly-ness... Also got my eye on a piece of 18mm Plywood I am going to put down inside the rack so should add more stability.

[ktj4l]

Insane volume. +5 on bench, booya!

[Raigs]

Nice bench! Way to really hit the bench more after had to be wrecked

[ulsak]

Awesome bench and crazy volume as K stated, but I'm also very impressed with those dips.

[lllDBOlll]

Insane volume. +5 on bench, booya!

Thanks brother!

Nice bench! Way to really hit the bench more after had to be wrecked

Yeah mate I am wrecked now! Time for Nandos and James Bond!

Awesome bench and crazy volume as K stated, but I'm also very impressed with those dips.

Cheers Jari, although the dips dropped off from last week. Case of rob Peter to pay Paul... that 1+ set must of took a little too much out of me.

LOL that fcking cat gets everywhere

[ulsak]

/.../

LOL that fcking cat gets everywhere

Dan, that was the very best one to express my envy

[Filmbuff81]

Nandos is soooooooo ****ing good.

And nice pressing

[Raigs]

Nandos? This American has no idea what that is.

[lllDBOlll]

Nandos? This American has no idea what that is.

I guess they haven't broke into you guys fully yet.

It's Piri Piri chicken, South African cuisine... And it's facking lekker!

[fittofattofit]

TMI!!!!!!!!!!!!!!!!!!!!!!!


Great work the last two sessions Danny!
The squats looked really strong at 145kg and those 110kg benches looked easy for you. I reckon that you're stronger and lifting with better form than when you got the 130kg so why not go for the 130kg and if that feels OK then go for the 140kg!

Do you realise that you're close to the 1100 club now if you go for your maxes.....probably a 300 bench, maybe a 370 squat and a 440 deadlift!
Time to test the maxes!

[lllDBOlll]

TMI!!!!!!!!!!!!!!!!!!!!!!!


Great work the last two sessions Danny!
The squats looked really strong at 145kg and those 110kg benches looked easy for you. I reckon that you're stronger and lifting with better form than when you got the 130kg so why not go for the 130kg and if that feels OK then go for the 140kg!

Do you realise that you're close to the 1100 club now if you go for your maxes.....probably a 300 bench, maybe a 370 squat and a 440 deadlift!
Time to test the maxes!

Lol I brought the noodz.

I'm going for a max out next week during my "deload".

I don't know if I could hit those kinda numbers Andrew especially not on squat.

[Raigs]

I guess they haven't broke into you guys fully yet.

It's Piri Piri chicken, South African cuisine... And it's facking lekker!

Hmmm I Eat indian food and sushi food. I have tried Haitian food not sure if thats close to the same. Will have to check out South african food.




(I should know this as I cook for a living :?)

[Jasonk282]

Hmmm I Eat indian food and sushi food. I have tried Haitian food not sure if thats close to the same. Will have to check out South african food.




(I should know this as I cook for a living :?)

Indian and sushi...FTW.

[lllDBOlll]

Hmmm I Eat indian food and sushi food. I have tried Haitian food not sure if thats close to the same. Will have to check out South african food.




(I should know this as I cook for a living :?)

Nice, I am not a chef but my cooking skills are bad ass

Just search Nandos and you will get an idea of the type of food. Alot of South African food is spicy but focused more on flavour... although some of it can be extreme.

[Filmbuff81]

Lol I brought the noodz.

I'm going for a max out next week during my "deload".

I don't know if I could hit those kinda numbers Andrew especially not on squat.

Start adding 1-2 heavy singles on your squat day and you'll hit that number in no time.

[lllDBOlll]

Start adding 1-2 heavy singles on your squat day and you'll hit that number in no time.

That sounds like solid advice... However I'm not in any rush really :P

[Filmbuff81]

That sounds like solid advice... However I'm not in any rush really :P

You should be!

Ok not really hahahah. Either way based on your current numbers you could hit that anyway if you wanted most likely.

[Anthony21]

Strong benching D. Nice job bro.

[lllDBOlll]

You should be!

Ok not really hahahah. Either way based on your current numbers you could hit that anyway if you wanted most likely.

Hmmm I dunno I think you have much more faith in my squatting than me!

Strong benching D. Nice job bro.

Thanks pal