Harry's 5/3/1 Log

[hcoyle545]

Some progress pics, first set are from the 2nd of December, second set from today. Not great progress at all but considering i've been putting no effort into this chit for the whole of January i'm not that disappointed.







Have to keep track of the camera distance and lighting in future as well.

[psychodiver9]

Hard to tell with picture difference. Like you said you haven't been very committed the past month. Time to step it up

[IrishPilot]

Midsection has definitely tightened up!

[juicydanglers]

you feelin demotivated brah?

I get that feel

[hcoyle545]

you feelin demotivated brah?

I get that feel

not really actually since I know exactly what i've been doing wrong. Had a decent session today but i'm fittna get back to it hard now.

[bigjimmy123]

Hang in there and stay strong pal, we all go through periods where we lack motivation. I find that one thing that re-motivates me is to change up my training e.g before Xmas I started doing slightly XFitty accessory work after my main lifts just to change things up.

Hope all is well

Jimmy

[hcoyle545]

Hang in there and stay strong pal, we all go through periods where we lack motivation. I find that one thing that re-motivates me is to change up my training e.g before Xmas I started doing slightly XFitty accessory work after my main lifts just to change things up.

Hope all is well

Jimmy

cheers buddy I appreciate the words of support.

I've changed up my 5/3/1 in that i'm basically doing 'bro' days now. Deadlifts + Back/Bi on Monday, Bench + Chest/Tris on Wednesday and Squats/OHP/Legs on Friday. I enjoy this style of training. I'll tell you this though, yesterday I was so close to changing 5/3/1 to something else before checking myself. It really makes no sense to drop it right now, and I should probably even keep it up throughout my next bulk but we'll see.

[hcoyle545]

5/3/1 Cycle 3 1+ Week

Deadlifts

5 x 117.5kg
3 x 132.5kg
2 x 150kg

I was really hoping for 3, but not too bad for 7am considering I was up since 3.


Chinups (Neutral Grip)

10 x BW
6 x BW


BB Rows

3 x 10 x 70kg

Really focusing on bending over and keeping my shoulder blades retracted, this is the way I should always be doing them and will be going forward.


Underhand Low row

hnggggggg. this is a machine at the new gym I was trying out.

3 x 10 x 50kg ish (can't really remember)


BB Curls

3 x 10 x 30kg


Ab Roller

3 x 8-10


After this session I had my first day of work, which went well. Everyone in the team of 13 people seems cool and the team building exercises that are usually awkward as fuk were pretty good craic. When I entered the room in the morning everyone was sitting around a table (no managers present) looking anywhere but at eachother and there was absolute silence. I started to feel a bit nervous about this, so I noticed there were 11 fellas and only 2 women and before I even took my seat I blurted out 'cockfest' which broke the ice nicely.

I don't think i'll be changing to this gym. Badly beaten up hex plates (fml for DLing) and chitty showers are deal breakers for me even if it is cheaper.

[psychodiver9]

There are much better bulking programs that 5/3/1 IMO

[IrishPilot]

There are much better bulking programs that 5/3/1 IMO

Go on...

[juicydanglers]

There are much better bulking programs that 5/3/1 IMO

aware us grand master

lol harry you cheeky kunt breakin the silence, were said wenches pleasing on thy eye?

my gyms has beaten up hex plates but thank goodness there's a few normal ones.

[Sinaku5]

You're making progress Harry!! I can definitely notice some changes in the before and after progress pics, especially in your mid section - in the before you're stomach expands more especially in your upper abdominal area but in your after pics you have less fat in your mid section, especially upper abdominal area.

Solid last session on DLs btw - doing more than 1 rep is what really matters with that cycle and you hit it!

[hcoyle545]

There are much better bulking programs that 5/3/1 IMO

Nah i'll be doing a Lyle GBR upper/lower just using 5/3/1 lifts as the first lift each day, then i'll go hard on assistance work. Basically to make sure i'm making steady consistent gains on the key lifts despite focusing more on BB movements.

aware us grand master

lol harry you cheeky kunt breakin the silence, were said wenches pleasing on thy eye?

my gyms has beaten up hex plates but thank goodness there's a few normal ones.

they were not and remain so

one is an old american girl who was in the military for 20 years though, pretty interesting

You're making progress Harry!! I can definitely notice some changes in the before and after progress pics, especially in your mid section - in the before you're stomach expands more especially in your upper abdominal area but in your after pics you have less fat in your mid section, especially upper abdominal area.

Solid last session on DLs btw - doing more than 1 rep is what really matters with that cycle and you hit it!

thanks bro always the bringer of good news, that's where I would say I notice it most too

[psychodiver9]

Go on...

Madcows, tm, phat, westside, etc. I don't think hitting big lifts once a week for novice lifters in a surplus is ideal. Not a grandmaster just my opinion

[juicydanglers]

Madcows, tm, phat, westside, etc. I don't think hitting big lifts once a week for novice lifters in a surplus is ideal. Not a grandmaster just my opinion

5 3 1 full body template brah

thats where its at

[hcoyle545]

Madcows, tm, phat, westside, etc. I don't think hitting big lifts once a week for novice lifters in a surplus is ideal. Not a grandmaster just my opinion

lol I dont think MC is better than an upper/lower 5/3/1 volume wise. Anyway that's atleast 2 months down the line so i'll decide then, perhaps i'll switch over to just doing Lyle's GBR even on the main lifts 3 x 6-8 since I should have no trouble reaching a 2PPS bench before the end of the year in a surplus that way.

Who knows, not stressing over the future/lifting in general now.

Bench + Chest/Tris today, gonna caffeine up during + after work, no doubt i'll need it.

[hcoyle545]

5/3/1 Cycle 3 1+ Week

Bench

5 x 67.5kg
3 x 77.5kg
5 x 87.5kg

1RM hovering around the same, not too bothered.


Incline Machine Press

great MMC with this machine, there are two independent lever arms that you load weights onto. almost like a hammer strength machine but you use a bench.

3 x 6 x +15kg each side

The arms must weigh a good lot cause this was hard as fuark


Machine Flyes

also great hnngggg MMC. I'm gonna focus alot more on MMC especially on my next bulk to see if I notice much a difference.

3 x 8-10 x 49kg


Tricep Pushdowns

This was class because when I was looking in the mirror in the lighting I was in my arms looked massive.

4 x 6-8 x 70kg


Forgot my ab work...


Got work tomorrow, then gym, then out with the girl again so i'm gonna have to take gym clothes... going out clothes... work chit... meals for brotein with me but notbovvared.jpeg

can't wait for a drink, it'll be strictly vodka so I can't see myself going anywhere close to maintenance even.

[juicydanglers]

dammit brah stop copying my bench press!

get your own dam reps!

[Sinaku5]

5 3 1 full body template brah

thats where its at

I've heard of the full body template and wanted to check it out for a future run of it. I got the book so I guess I'll just need to look through it again, but I agree with Dave - full body beats muscle groups any day of the week for me.

dammit brah stop copying my bench press!

get your own dam reps!

LOL!

Nice BP session Harry! Retaining strength on the cut is good news. Enjoy the night out with the girl! If you go to see a movie let me know what you see - I've been wanting to see Mama for a while. I think I may see it sometime this weekend.

[bigjimmy123]

FB > muscle groups any day of the week for me

I've actually just put together a FBT which incorporates Oly lifts using 3/5/1 and I have to say I cannot wait to finish my business trip and get back to training properly

Jimmy

PS - 87.5KG x5 on bench hnngg way to crush my soul

[hcoyle545]

dammit brah stop copying my bench press!

get your own dam reps!

haha we're neck and neck. Race to 2pps for rapes?

I've heard of the full body template and wanted to check it out for a future run of it. I got the book so I guess I'll just need to look through it again, but I agree with Dave - full body beats muscle groups any day of the week for me.



LOL!

Nice BP session Harry! Retaining strength on the cut is good news. Enjoy the night out with the girl! If you go to see a movie let me know what you see - I've been wanting to see Mama for a while. I think I may see it sometime this weekend.

Thanks it's good to keep my strength, bit of a pity i'm not gaining but whatevs. Haven't heard of Mama and we didnt see a film anyway. Bar for pool to boost my ego then back to mine gnomesaiyan

FB > muscle groups any day of the week for me

I've actually just put together a FBT which incorporates Oly lifts using 3/5/1 and I have to say I cannot wait to finish my business trip and get back to training properly

Jimmy

PS - 87.5KG x5 on bench hnngg way to crush my soul

same but for cutting i'm enjoying once a week frequency, and Lyle McD reckons it's fine provided you're cutting

thanks bro i'm looking forward to 90kg

[hcoyle545]

5/3/1 Cycle 3 1+ Week

Squat

5 x 110kg
3 x 125kg
3 x 140kg

Pleased with 3pps for a triple


OHP

5 x 42.5kg
3 x 50
1 x 55

Time to reset


RDLs

3 x 5 x 110kg

[juicydanglers]

haha we're neck and neck. Race to 2pps for rapes?

hmmm i like this. deal.

[bigjimmy123]

I saw you said earlier you were 193 and was wondering what your goal BW was and by when?

Jimmy

[Sinaku5]

NICE 3 plate squat!


You gained strength on that on the cut didn't u Harry?

Before you were only able to do 1 rep of that right?

[hcoyle545]

I saw you said earlier you were 193 and was wondering what your goal BW was and by when?

Jimmy

yeah last weigh in I was, no idea what I am now but after Saturdays cheat day i'm sure i'm higher.. With the bloat yesterday morning I weighed in at 196 though much of that would've been water weight. I fasted all day yesterday and had about 1000kcals before bed and i'm knocking my cals down to 1800 everyday going forward so as to allow for a bit of splurging at the weekend.

Deadlift day today and I got chitty sleep.. About to head to work then i'm lifting in about 10 hours. End well this may not

NICE 3 plate squat!

You gained strength on that on the cut didn't u Harry?

Before you were only able to do 1 rep of that right?

i think my prospective 1RM is lower than some previous weeks as I was able to rep lower weight more but i'm happy with this aye as i've only ever done 3pps for 1. thanks bud

[hcoyle545]

5/3/1 Cycle 4 5+ Week

Was sick Monday + Tuesday so no lifting. I made Wednesday an upper body day instead integrating the two workouts.

Deadlifts

5 x 105kg
5 x 122.5kg
7 x 137.5kg

Shoulda had 8 in me but attempted it once then gave up. /*******


Bench

Didnt take down my 5/3/1 numbers but fuk it I fancied a bit of a heavier day anyway.

5 x 70kg
3 x 80kg
3 x 90kg

Got 4 but the last was slightly spotted.


Chinups (Varying grips)

8 x BW
5 x BW
3 x BW

meehhh don't enjoy chinups at all. or anything bodyweight for that matter


Incline Hammer Press Machine

3 x 6-8 x +15kg each arm.

Total weight unknown


BB Rows

3 x 8 x 72.5kg

Focusing on bending over more helps me feel it alot better in my latz


Tri Pushdowns

3 x 8-10 x 70kg


Barbell Curls

3 x 8 x 30kg


In work today (call centre remember) the trainer was gonna select one of 5 of us who were back from break late (playing pool, srs bisnis) to run through a call flow with him as an irate customer infront of the entire group (about 16). Really didn't wanna do it so he ran through criteria like the following:

'if you're wearing white socks, sit down'. No-one moves.

'if your boxers have a pink stripe, sit down.' Nobody moves, though I tried to brass it with my red striped boxers.

'if you can do a 1-Arm pressup, you get to sit down'. Fuark it, i'll try. Got it done but it was hard as hell, so I sat it out. F'yeah


That's all folks, lookin forward to a drink tomorrow night and having the weekend off.

edit: just tried the 1arm pushup again, no way.

adrenaline of peace

[juicydanglers]

haha lmfao at the one arm press up business

no way i could do a one arm press up but who knows

in the heat of the moment mb juicys danglers might fill up with some extra testosterone

did you get anyone rallying you on?

[hcoyle545]

haha lmfao at the one arm press up business

no way i could do a one arm press up but who knows

in the heat of the moment mb juicys danglers might fill up with some extra testosterone

did you get anyone rallying you on?

aye people sayin like 'spread your legs wider' etc, they forgot the nohomo tag but it definitely helped with my stability.

Came back from break last yesterday cause I was bursting for a piss and I thought I had to take the call as soon as I walked in and saw everyone looking at me but he said 'if you can beat brett's pushups you get off the hook' (little kickboxing champ about 8stone soaking wet did 40 earlier to earn a pass). Again adrenaline fueled me to 42 good pressups but that had such a huge knockon effect on my pressing at the gym later lol.


p.s. you could do a 1arm pressup in that situation, our bench is near identical and you're 15lbs lighter so I have faith that adrenaline would carry you through

[hcoyle545]

5/3/1 Cycle 4 5+ Week

Squat

5 x 97.5kg
5 x 115kg
5 x 130kg

Really wasn't feelin it today and almost sacked goin to the gym after work. I grabbed my balls and went but it was a pretty chitty session. Hit my perscribed reps and stopped.


OHP

5 x 37.5kg
5 x 42.5kg

Felt like I was failing at the 5th rep on only the second set (cause of the pushups no doubt) so I didn't want to even try the last set and achieve less than 5 reps on the 5+ week after a reset...


RDLs

2 x 5 x 115kg


Ab Rollers

3 x 8-10


My abs and lats are absolutely killing me today! The abs can be explained, but lats? I trained back on Wednesday and wasn't even sore yesterday. Think so many pushups could have pumped my lats up cause of my elbow tuck? Anyway i'm looking forward to a better lifting week next week.


Nice surprise this morning, I was 190.8lbs.. Probably some dehydration, but I've been guestimating a lot lately with eating out while at work. I intended to overestimate every time I did and I think it's worked.

Out tonight for a few brewskis with the girl so i'll be eating mainly lean protonz/shakes during the day. Have a good weekend erry1