Harry's 5/3/1 Log

[hcoyle545]

Diet today so far has consisted of:

Some bacon/eggs.
Copious amounts of ****ty halloween sweets (teeth feel horrible, gonna brush the fuk outa them before bed)
4 Pints of milk
Chinese








dont worry, i took a multi...

[MITCHAPAL00ZA]

you guys do halloween across the pond?

[IrishPilot]

Diet today so far has consisted of:

Some bacon/eggs.
Copious amounts of ****ty halloween sweets (teeth feel horrible, gonna brush the fuk outa them before bed)
4 Pints of milk
Chinese








dont worry, i took a multi...

next workout should be beastly. Carb refeed ftw!

[hcoyle545]

you guys do halloween across the pond?

aw aye it's a big thing here. mostly because everyone loves an excuse to get drunk as fuk. I count myself among them.

next workout should be beastly. Carb refeed ftw!

Looking forward to someadat tomorow. Will be benching 80kg, 5x5 bitches.

Going to make sure to have a big pre workout meal so that I have no excuse not to dominate.

[MiscDemeanor]

Here's a clip of me squatting on Monday, narrower stance than i'm used to and I feel alot more powerful from that stance, but it's weird seeing it back because it feels like i'm getting really low, when in actual fact they look shallow.



Post your opinions.

Funny how your squats seem to get deeper the more reps you do. The first one was meh, right at parallel, maybe just a tad short but not by much at all. Looks pretty good, point dat ass down

[hcoyle545]

Funny how your squats seem to get deeper the more reps you do. The first one was meh, right at parallel, maybe just a tad short but not by much at all. Looks pretty good, point dat ass down

Aye I think I test the waters that bit more with every squat lol

[hcoyle545]

Squat	115kg / 254lbs	5 x 5
Bench	80kg / 176lbs	5, 5, 5, 4, 4
Row	80kg / 176lbs	5 x 5
BB Shrugs	80kg / 176lbs	3 x 10
Skullcrushers	35kg / 77lbs	3 x 8
Chinups	BW	7, 6, 5, 3
Cable Crunches	70kg / 165lbs	3 x 12

*Bench has hit a small wall, but i'm nearly doing 5x5 with 80. I'm happy with that.
*Squats were better today, will upload vid tomorrow
*Speaking of being baked I have a monster pizza on (that I dont even have a camera to show you) and i'm about to chow down to that, some mr kipling cakes and leftover halloween sweets while watching 6 Feet Under.
*Feelsgudmayne eating F.A during the day and eating all your calories while baked

[brendbro]

Squat	115kg / 254lbs	5 x 5
Bench	80kg / 176lbs	5, 5, 5, 4, 4
Row	80kg / 176lbs	5 x 5
BB Shrugs	80kg / 176lbs	3 x 10
Skullcrushers	35kg / 77lbs	3 x 8
Chinups	BW	7, 6, 5, 3
Cable Crunches	70kg / 165lbs	3 x 12

*Bench has hit a small wall, but i'm nearly doing 5x5 with 80. I'm happy with that.
*Squats were better today, will upload vid tomorrow
*Speaking of being baked I have a monster pizza on (that I dont even have a camera to show you) and i'm about to chow down to that, some mr kipling cakes and leftover halloween sweets while watching 6 Feet Under.
*Feelsgudmayne eating F.A during the day and eating all your calories while baked

you just bring it up like it was already in conversation ha

btw how do you find the volume of 5x5? one reason i love 531 is because the changing set/rep scheme, i think 5x5 all the time would bore me a bit but im a ******* so yeah there's that

[hcoyle545]

you just bring it up like it was already in conversation ha

btw how do you find the volume of 5x5? one reason i love 531 is because the changing set/rep scheme, i think 5x5 all the time would bore me a bit but im a ******* so yeah there's that

didnt even realise.. 5x5 is hard, i stopped it when doing Stronglifts when I hit a 100kg squat, but that was just cause I was a pussy I think.

in my time doing 5/3/1 (month or two ages ago when i had no business doin it) i enjoyed the rep changes each week as well, but 5x5 is doing the trick for now. I'll keep this up until I have to deload a few times, which will hopefully be a few more months at least.

5/3/1 I'll probably reserve for when I start cutting, but we'll see

[IrishPilot]

Funny how your squats seem to get deeper the more reps you do. The first one was meh, right at parallel, maybe just a tad short but not by much at all. Looks pretty good, point dat ass down

Aye I think I test the waters that bit more with every squat lol

Id be willing to bet you arent really stretching before you start squatting eh? Could be the reason your depth changes as you increase weight and warm up.

[hcoyle545]

Id be willing to bet you arent really stretching before you start squatting eh? Could be the reason your depth changes as you increase weight and warm up.

I am, I do like 10 reps per leg of... it's a press up position and I step up as far as I can past my hands.

Then 20-30 mobility squats where I reach for my toes, then squat down, and push my knees outwards while bringing my chest up. Then some reverse lunges. Then 2 sets with the bar.

I'm sure my mobility will improve now that i'm doing this 3x weekly again.

[hcoyle545]

2nd set of squats, hit the safety bar at the end which made me lose all tightness




After that fail I lowered the safeties

[hcoyle545]

12th August







3rd November






Wish I hadn't fuking taken these. I see no progress whatsoever to show for >1 1/2 months of work

[hcoyle545]

Weigh in: 197

fulk of peace.

[juicydanglers]

I knee from your old log you'd turn out to be a really good squatter

you didn't disappoint

sup

subbed

good job on gettin up to 197

also, if your weights going up along with your total then dont worry about the mirror your not gunna see much difference at your current level of leanness anyway but you will definitely be bigger

[hcoyle545]

I knee from your old log you'd turn out to be a really good squatter

you didn't disappoint

sup

subbed

good job on gettin up to 197

also, if your weights going up along with your total then dont worry about the mirror your not gunna see much difference at your current level of leanness anyway but you will definitely be bigger

Joocay! Thanks bud

Wise words, I don't feel that much fatter anyway which is good. Just the same feeling of fatness. But fuk it, i'm dealing with it.

what're you at these days?

[hcoyle545]

Squat	117.5kg / 260lbs	5 x 5
Deadlift	127.5kg / 281lbs	1 x 5
Press	45kg / 99lbs	5 x 5
Row	75kg/ 165lbs	5 x 5
CGBP	62.5kg / 138lbs	3 x 8
Incline Curls	12.5kg / 27lbs	3 x 9

*Squats were sweet, last 2 sets I got spotted on the guy had his hands near my ribcage throughout the set (no pressure being applied) and it was very offputting.
*Deadlifts, even without chalk, felt easier than 125kg last session.
*Had some grinders pressing, but got through the sets without more than a 3 minute rest, this is gonna have to go up a bit next session.
*Curls were kl, gonna go for 3x10 next week before bumping to 15kg.

Sweet session overall

[juicydanglers]

feeling the log box of peace

how the hell did you get that up?

im all good, got a job, trying to get a car, when gf has fulltime job, look for a house. its the classic suburban fairytale, with lots of heavy lifting.

i got the job as an instructor which is good but the gym is very commercial... ZERO squat racks but one smith machine so everyone can use a bar as long as its supported for them

[hcoyle545]

feeling the log box of peace

how the hell did you get that up?

im all good, got a job, trying to get a car, when gf has fulltime job, look for a house. its the classic suburban fairytale, with lots of heavy lifting.

i got the job as an instructor which is good but the gym is very commercial... ZERO squat racks but one smith machine so everyone can use a bar as long as its supported for them

tidy isn't it? just some bbcode formatting, check it out in the quote if you're intredasted.

sounds quality man, glad to hear you're so truly madly deeply in love with your woman that you're thinkin about those thangs (srs). you still running 5/3/1?

what kinda things do you have your clients doing then, smith squats?

[IrishPilot]

You do not look fat whatsoever...keep chipping away bud!

[juicydanglers]

tidy isn't it? just some bbcode formatting, check it out in the quote if you're intredasted.

sounds quality man, glad to hear you're so truly madly deeply in love with your woman that you're thinkin about those thangs (srs). you still running 5/3/1?

what kinda things do you have your clients doing then, smith squats?

honestly mate, half the time im sat on reception or on my ass in the gym office. They dont allow personal training and ive only just started doing the odd circuit class a week. other than that its really boring. we can design programmes for them if they want but nobody wants one and its all ****in commercial ****e anyway I spend most of my time writing info for the gym walls and reading up on stuff, but still very boring

well i stopped doing 5 3 1 right around the time i did my 3 month cut and now that its over im back on 5 3 1 and im just gunna stick with that for the nexy year hopefully, lookin to learn some OLY lifting for the UKSCA qualification

fun fun fun

what about you, wheres you're life headed these days?

[hcoyle545]

You do not look fat whatsoever...keep chipping away bud!

cheers man, like I said before it's the face fat that bothers me. but keep on truckin' I will.

honestly mate, half the time im sat on reception or on my ass in the gym office. They dont allow personal training and ive only just started doing the odd circuit class a week. other than that its really boring. we can design programmes for them if they want but nobody wants one and its all ****in commercial ****e anyway I spend most of my time writing info for the gym walls and reading up on stuff, but still very boring

well i stopped doing 5 3 1 right around the time i did my 3 month cut and now that its over im back on 5 3 1 and im just gunna stick with that for the nexy year hopefully, lookin to learn some OLY lifting for the UKSCA qualification

fun fun fun

what about you, wheres you're life headed these days?

ahh right, a miscers ideal job then. doesn't sound too bad to me. Funny I was reading up on Oly lifts earlier because in my head I consider them dangerous as ****, but I suppose you're in an ideal position to dump the bar most of the time, with the possible exception of an overhead squat.

i'm in final year now doing computer science. not sure where life's headed, I don't want to be in this field for the rest of my life :/ Dun goofed, but the only sensible thing to do at this point in time is finish this degree or it'll be a whole lot of time and money wasted.

[juicydanglers]

cheers man, like I said before it's the face fat that bothers me. but keep on truckin' I will.



ahh right, a miscers ideal job then. doesn't sound too bad to me. Funny I was reading up on Oly lifts earlier because in my head I consider them dangerous as ****, but I suppose you're in an ideal position to dump the bar most of the time, with the possible exception of an overhead squat.

i'm in final year now doing computer science. not sure where life's headed, I don't want to be in this field for the rest of my life :/ Dun goofed, but the only sensible thing to do at this point in time is finish this degree or it'll be a whole lot of time and money wasted.

ha yeah id love to try them at work

women on the steppers would probably faint

well think of it this way its another way of riding out the recession

[brendbro]

sexy squat numbers!


bud, 1.5 months is fcking NOTHING. the only way you'd see any surmountable difference is if you were cutting from a relative higher bf %, or cellteching

keep going for a year, then take progress pics

[hcoyle545]

sexy squat numbers!


bud, 1.5 months is fcking NOTHING. the only way you'd see any surmountable difference is if you were cutting from a relative higher bf %, or cellteching

keep going for a year, then take progress pics

of course you're right. i'm just being a *******. plus I see a little bit of width in my lats. My mate also pointed out the difference in lighting too which i'm sure plays a part, loads of shadow in the previous ones and f.a in the recent ones.

Bench day tomorrow, 120kg Squat, 80kg Bench and 82.5kg Row on the agenda.

I'm thinking of bumping the weight more on shrugs, currently shrugging 80kg.. what think? most people shrug a lot, and I wonder if i'm capable of much more.

[brendbro]

is your perceived effort high on them? and are you using your traps or simply lifting your shoulders? a good trick i read somewhere is trying to touch your traps to your ears

either way, i assume you'd be able to shrug more than 80 but depends how blasted you get from them. your rep range is 3x10 right? ive just started with power shrugs for 3x5 which were calculated off 60% of my old deadlift 1rm. though power shrugs are essentially slightly cheated shrugs, but the idea that shrugging numbers are correlated with your deadlift numbers isn't so farfetched, similar to rack pulls in that sense

[hcoyle545]

is your perceived effort high on them? and are you using your traps or simply lifting your shoulders? a good trick i read somewhere is trying to touch your traps to your ears

either way, i assume you'd be able to shrug more than 80 but depends how blasted you get from them. your rep range is 3x10 right? ive just started with power shrugs for 3x5 which were calculated off 60% of my old deadlift 1rm. though power shrugs are essentially slightly cheated shrugs, but the idea that shrugging numbers are correlated with your deadlift numbers isn't so farfetched, similar to rack pulls in that sense

Intredasting. perceived effort isn't that high no, reps are supposed to be 3x8 but i've been doing 3x10 cause I can, and could probably do more. I'll maybe try 2PPS 3x8 tomorrow see how I go.

You liking the power shrugs?

[MITCHAPAL00ZA]

yo Harry, they call you that cuz of your chest? only joking of course (secretly wish i had chest hair)...Strong squats for 5 x 5 though...and at 197 and comparing to your pics u are hardly "fulked". Keep it rollin.

[hcoyle545]

yo Harry, they call you that cuz of your chest? only joking of course (secretly wish i had chest hair)...Strong squats for 5 x 5 though...and at 197 and comparing to your pics u are hardly "fulked". Keep it rollin.

harhar, cheers man I didn't think i'd get this far 5x5. Guess it's just down to not allowin myself to be a little btch about them. I'm hoping (betting) the 197 up from last weeks 194-5 is a fair bit of water weight, but as long as the scale keeps moving up from now til cut time i'm happy.








































brb killing myself due to insecurity about chest hair

[brendbro]

lol know that feel about chest hair. i now shave and feel 10 000x better for it. the benefits outweigh the fact that im now a ******* for shaving



power shrugs were very easy, but i assume they're more for motor pattern recruitment ish anyway. i definitely think you've got 100