Here is my week 4:
Day 1:
20kg x 10
60kg x 8
75kg x 8
92.5kg x 6
100kg x 5
105kg x 4 (231lb)
112.5kg x 3 x 2 (248lb)
112.5kg x 6 x 2
^^had to do AMRAP twice because camera battery died and I needed the footage. Luckily got same reps.
Day 2:
20kg x 10
60kg x 8
75kg x 8
92.5kg x 6
100kg x 5
105kg x 4 (231lb)
112.5kg x 8 (248lb)
100kg x 12 (220lb)
92.5kg x 13 (204lb)
Reps where a little wobbly. In case any one wonders why, I am trying to work my chest more in conjunction with gaining strength. I'm purposely not locking out each rep as I don't want to shift over to triceps so often, it's when I start getting tired you will see my triceps take over - I find it easier to do lock out reps at that stage.
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12-11-2012, 08:38 AM #2281
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12-11-2012, 08:40 AM #2282
Oh yeah, I agree. I'm saying that someone can make linear (weekly) gains on 5/3/1 to the extent that they still have linear gains left in them due to the AMRAP set. Since you weren't forced to do 185x5, 195x3, and 200x1, you could have in theory gone straight 5's and made "clear" weekly gains similar to something like 5x5. Perhaps this will tap itself out quicker than 5x5, but I'm not entirely sure that's the case (holding constant a person who can make weekly gains). I'm basing this primarily on myself, since I see myself making weekly gains on 5/3/1 right now because I still have them in me.
Regardless, awesome program."Making my own luck" towards a 1000 pound total:
http://forum.bodybuilding.com/showthread.php?t=117767701&p=981675523&viewfull=1#post981675523
Currently rebuilding on 5/3/1.
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12-11-2012, 08:41 AM #2283
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"Ain't nothing to it but to do it"
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12-11-2012, 09:02 AM #2284
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12-11-2012, 09:07 AM #2285
Solid benching, brah. That's crazy volume to be doing twice a week. If you tuck your elbows in more (almost like you're trying to bend the bar), you'll get more chest involvement and a little less tricep I believe (while the tricep obviously does a lot of work during the lockout regardless). Not sure if you've already tried that before, just a suggestion.
Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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12-11-2012, 09:08 AM #2286
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12-11-2012, 09:25 AM #2287
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Hah, accidental!
That is how I bench currently, I have found the sweet spot that prevents any shoulder issues and allows me to exert max effort. I could maybe try squeeze them in a bit more and see how they feel. Cheers mate
Yeah as I just mentioned I don't do that bodybuilder elbows out to the side business anywhos.. that shiz hurts my shoulder"Ain't nothing to it but to do it"
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12-11-2012, 09:45 AM #2288
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12-11-2012, 09:48 AM #2289
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12-11-2012, 09:51 AM #2290
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12-11-2012, 10:12 AM #2291
- Join Date: May 2011
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Yessir
Hah thanks mate that is good to hear. I would like to think that with my track record of log entries that if one day I didn't upload a video people would know the numbers are legit. I needed the footage though for this weeks Macenko video! I was quite pleased with that AMRAP I believe that's a PR for me at that weight. Looking back at old entries on my phone 107.5kg was what I used at this stage last time I did macenko and I was a way off 8 reps.
Mucho gracias hermano"Ain't nothing to it but to do it"
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12-11-2012, 10:35 AM #2292
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12-11-2012, 10:37 AM #2293
- Join Date: May 2011
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"Ain't nothing to it but to do it"
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12-11-2012, 11:02 AM #2294
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12-11-2012, 11:13 AM #2295
- Join Date: May 2011
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"Ain't nothing to it but to do it"
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12-11-2012, 11:38 AM #2296
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Hey crazy muscle elf! Huge volume on those benches..let's see. You are replacing a the 5/3/1 bench day and tuck in another Macenko in between.
I've be considering a Macenko deal my self, and sacrificing cardio day for that ( getting a lot cardio anyway by biking to work) So would it be ok re-arrange the workouts like this:
mon: OHP
tue: Squat
wed: Macenko
Thurs: Deads
Fri: Macenko + assistwork
Sat: off
Sun: offmy workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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12-11-2012, 11:41 AM #2297
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12-11-2012, 11:42 AM #2298
- Join Date: May 2011
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"Ain't nothing to it but to do it"
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Training Log || Cube Method - http://forum.bodybuilding.com/showthread.php?t=160370671
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12-11-2012, 11:59 AM #2299
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12-11-2012, 12:01 PM #2300
- Join Date: May 2011
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"Ain't nothing to it but to do it"
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12-11-2012, 12:04 PM #2301
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12-11-2012, 12:11 PM #2302
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12-12-2012, 11:20 AM #2303
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12-12-2012, 11:22 AM #2304
- Join Date: May 2011
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"Ain't nothing to it but to do it"
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12-12-2012, 11:31 AM #2305
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12-12-2012, 11:50 AM #2306
- Join Date: May 2011
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"Ain't nothing to it but to do it"
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12-12-2012, 11:54 AM #2307
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12-12-2012, 12:03 PM #2308
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12-12-2012, 12:43 PM #2309
- Join Date: May 2011
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"Ain't nothing to it but to do it"
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12-12-2012, 12:48 PM #2310
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