Harry's 5/3/1 Log

[hcoyle545]

Two training updates this morning before I head to Glasgow for the weekend to see Killswitch and have a weekend of booze filled indulgence

Chest & Bis

Bench Press

100kg x 4 PR city
87.5kg x 7
80kg x 8


Hammer Chest Press

70kg x 7, 6, 5


Machine Chest Press

42kg x 20
49kg x 15
56kg x 10
42kg x 20


Straight Bar Curls

3 x 10 x 35kg

Sick pump, feels good since I always complain about not being able to feel anything in my biceps. Seems like I just need to go heavy and use some body english


Hammer Curls

12.5kg x 3 x 12-15




Back; just a quick morning session before work

T-Bar Rows

Instead of BB Rows, dunno if i'll replace them but i'm definitely keeping them in because holy fuark that pump...

70kg x 12 to warm up
95kg x 10, 10, 10, 10


Seated Wide Grip Row

63kg x 3 x 12


Overhand Pulldowns

70kg x 10
63kg x 10
56kg x 10

not feeling these at all.


Straight Arm Pulldowns

40kg x 12, 12, 12
30kg x 15

Think i'll keep these in and just polish my turdish form. Feels gud in the lats


Face Pulls

going high over my head and somewhat shrugging gets me a great contraction in my traps

40kg x 12
50kg x 4 x 20

[juicydanglers]

City? that was a goddam PR Empire

[hcoyle545]

City? that was a goddam PR Empire

hehe ty men

so been in Glasgow the last few days drinking and smoking my good health and gains away. I saw Killswitch Engage on Friday night who were absolutely amazing and went to Nandos and a Brewdog bar to sample various craft beers. It was a sweet trip, but now i'm back and feel like chit warmed up and have managed to get a cold.

Gym today was chit as a result so i'll keep this short


Bench

100kg x 3 minus 1 rep
90kg x 5
80kg x 8

ENOUGH


Hammer Strength Chest Press

+50kg x 10, 10, 8
+40kg x 12


Chest Press Machine

63kg x 10
49kg x 15, 12
56kg x 12


Chest Flye Machine

49kg x 4 x 12


Straight Bar Curls

30kg x 12
35kg x 10, 10, 8
30kg x 12, 10

Could not be fuked for any more so I got outa there

[hcoyle545]

Long time no update

Been lacking motivation lately indagym and with nutriton. Going to take a different approach as opposed to bulk/cut cycles that some of you will probably scoff at, i'm eating about 2.5k erryday atm which has me in a deficit. I suppose it is a cut, but just a long slow one while trying to get stronger and leaner.

Starting BJJ next Thursday with a mate of mine and want to see if I can spark an interest in that since i'm wanting to get a lot fitter/leaner and also having a martial art under my belt would be pretty sweet.

Training is gonna be a Push Pull Legs 5/3/1 with Squat/OHP on the same day. I think i'll add in more BW dips and pullups/chinups on my push/pull days


Bench 5/3/1

Think I started a bit heavy. Weird considering I was repping 2PPS for 3-4 the past couple weeks, but I won't dwell.

67.5kg x 5
80kg x 5
90kg x 6

Had more in me but dodgy bar/no spotter made me nervous.


Incline DB Press

32.5kg x 6, 5, 4

+2.5kg for less reps


Machine Flyes

49kg x 12, 12, 10

plus reps on set 2


Skullcrushers

Ezbar +27.5kg x 9, 8, 8

+2.5kg for slightly less reps


V-Bar Pushdowns

50kg x 3 x 10

+reps


Situp Machine

+20kg x 15, 12, 10

[MrCarl.]

Not trying to be a d*ck but it sounds like wheel spinning for me.

[hcoyle545]

Not trying to be a d*ck but it sounds like wheel spinning for me.

i don't take it as you being a dick because its what I expected to hear.

progress is what matters to me anyway, so if I feel these size 34 waist work trousers getting looser so i'm not busting out of them then I'll take that happily. I just keep this log up out of habit anyway to be honest.

[hcoyle545]

That was 2 months ago? Ridiculous

Still training, now twice a week lifting. Last couple of sessions looked like this

Deadlift & Bench

Deadlifts

142.5kg x 3
127.5kg x 5
115kg x 7


Bench
90kg x 3
80kg x 5
72.5kg x 7


Pullups Overhand

BW x 6, 5, 4


Pushups holding elevated bars

BW x 3 x 10



Squat & Overhead Press

Squat

130kg x 3
115kg x 5
105kg x 7


OHP

50kg x 4
40kg x 5
35kg x 7


Chinups

BW x 3 x 8

This is a massive PR for me, feels good that as my fitness improves my BW exercises do.


Pushups

BW x 20 -1min rest x 20 -1min rest- x 20


Been at the Jiujitsu twice a week for the past 2 months now (wat where did that time go), only started paying attention to diet again a couple weeks ago and have dropped from 201lbs ish to 196-7. Just getting fitter and loving learning jiujitsu, seems more my kinda fighting style as opposed to kickboxing, though i'll start to incorporate more of that when I start sparring in one of the classes.

Clearly my strength has taken a dip but i'm gonna stick with RPT as long as I can working in the 1-3,3-5,5-7 rep ranges for each set, resetting wherever I need to. Anyway i'll try to get back to logging because there is some amount of accountability that comes with it.

[hcoyle545]

Jiujitsu was sweet last night, last class for the next 3 weeks though because it's breaking for summer.

Did a lot of throwing techniques and finished off with 20minutes ish of grappling. Still don't know any good arm/leg bars yet so my only ally was brute force which worked against the lower belt/smaller guys. Get onto my back and cross my arms grabbing the back of the collar, pulling em close and choking until goodnightsweetprince.

Can't wait for it to start up again already.

In other news down to 193.8lbs today from like 196-7 last week, though a lot of this is bound to be water.

In the next few weeks that Jiujitsu is off i'll be lifting 3+ times a week instead of 2

[hcoyle545]

Needless to say I haven't lifted in the past month for the most part. Not going to try to make any excuses because there are none. So keeping sh*t simple and with a minimal of bullsh*t im off for the first workout in a push/pull/legs split. I'll update when I get home.

[hcoyle545]

Bench

2 x 5 x 80kg
2 x 80kg knew I had more in me so rested up a few mins and went for more
4 x 80kg


Incline DB Press

8 x 20kg
6 x 25kg
6 x 22.5kg


Incline Flyes

2 x 10 x 10kg
8 x 10kg


Side lateral raises

10 x 10kg too much swinging
2 x 8-12 x 7.5kg


Tricep VBar Pushdowns

12 x 50kg
10 x 60kg
10 x 50kg
9 x 50kg


Decided to stick with the lower range of volume for most things since its my first day back. Really took it outa me, I couldn't get over how weak I felt, not only on the bench but with things like DB bench and shoulder raises. Feel like i was hit by a minibus today but that feeling will subside.

Eating 2.8k for now and plan to adjust as the weeks go by so ill have enough food to gain strength/size. Looking through this log when it started i was benching more than i just did this time last year and im not happy with that.

Let the gains begin

[hcoyle545]

I never want to stop training for any period of time again, getting back to it has to be one of the most painful things ever. Waking up in the morning aching all over yet knowing you'll be squatting in a number of hours is a bad feel.

But here's been enough laziness in the past while so ill pull through

[hcoyle545]

Squats (2-4)

4 x 120kg
4 x 120kg
4 x 120kg

Felt like dropping weight after first set but realised there were no real grinders, need to get that mental fortitude back.


Straight Leg Deadlift (5-8)

3 x 8 x 60kg

Feels like plenty of weight to work with


Leg Press

3 x 10 x +70kg


4 sets of calf raises


Face Pulls for traps

3 x 12-15 x 40kg


Cable Crunches

4 x 8-10 x 80kg, repeat with same weight go for sets of 10 across

[Sinaku5]

Youre back! Now stay here. Lol

How u been?

Great return to lifting

[hcoyle545]

Youre back! Now stay here. Lol

How u been?

Great return to lifting

I plan too, thanks bud i've been okay nothing special going on. Been stuck in a call centre job 4 days a week on the trot with shifts like so 11am-10pm, 9am-8pm, 8.30am-7.30pm and 10.30am-9.30pm

Just left today and am going back to university for my final year at the end of the month so i'm looking forward to getting serious about lifting again. Still with the Jiujitsu though so that's where i'll get my conditioning. How you been? Gonna check your log out now and see for myself.


P.s. **** I cannot wait until the noobie doms leave me. Everything hurts

[brendbro]

good to see you back at it. know that feel of noobie DOMs, went back to squatting last week after taking a week off + ran out of creatine.. haven't had that much pain in a long time

[hcoyle545]

good to see you back at it. know that feel of noobie DOMs, went back to squatting last week after taking a week off + ran out of creatine.. haven't had that much pain in a long time

good to be back at it

aye I only did 4 sets of 15reps for calves on Saturday but I had trouble sleeping last night because I was afraid of them cramping if I did. Also woke up to piss in the middle of the night and don't think either of my heels touched the ground at any point.

[Sinaku5]

I plan too, thanks bud i've been okay nothing special going on. Been stuck in a call centre job 4 days a week on the trot with shifts like so 11am-10pm, 9am-8pm, 8.30am-7.30pm and 10.30am-9.30pm

Just left today and am going back to university for my final year at the end of the month so i'm looking forward to getting serious about lifting again. Still with the Jiujitsu though so that's where i'll get my conditioning. How you been? Gonna check your log out now and see for myself.


P.s. **** I cannot wait until the noobie doms leave me. Everything hurts

Im in a similar situation as u - working + school and its gunna fawk up my lifting schedule but what r u gunna do sometimes life gets in the way of what u want. Just gotta work around it. Lol newbie doms are terrible.

[hcoyle545]

Was meant to do my pull session today but im far too sore, calfs cramping no matter how much I stretch and I have to just plummet into chairs instead of sitting down.

Tomorrow I've got jiujitsu so I'll stretch alot before that and hopefully being on my feet for 2 hours will do me a world of good for pull day on Wednesday.

Just got done dinner, lovely sirloin steak with pea & onion gravy. Glass of wine later with a film is in order as well as a nice hot bath. Going to try to wrangle a nice gentle sensual calf rub from the girlfriend too

[hcoyle545]

Pull day today, feeling much better after some cardio at Jiujitsu on Tuesday.

Sumo DLs are on the way, think i'll get some videos since it has been a while. Starting light enough for 3 sets across of 2-4. I'd guess i'll go for 3 sets of 4 x 120kg but it all depends on how I feel

[hcoyle545]

Deadlift

Back to conventional, feels so hard but I'll stick with it

60kg x 5
80kg x 5
100kg x 5
120kg x 4
120kg x 3
100kg x 3

I'll upload vids tomorrow but here my hips rose too fast but watching the vid I saw my knees I front of the bar before the pull. Seems like keeping the bar over my laces instead of at my shin is best for me with conventional.


Chinups

4 x Bw

Planned to add 10kg and go for 3x 4reps but it quickly became apparent that it wasn't happening

3 x +10kg
5 x bw
4 x bw


Barbell Rows

3 x 8 x 60kg


Incline Curls

10 x 10kg
8 x 10kg
5 x 10kg

I didn't eat before this session today and I definitely felt it after Deads. Also feeling a bit under the weather with a cold so im not gonna get annoyed that I wasn't feeling the assistance work much.

[hcoyle545]

Switched it to the start of the week so its far away as possible from squats.

Deadlifts

Conventional isn't getting much easier. Back isn't staying completely straight which is bugging the life outs me. Asked a guy for help with the form because he deadlifts conventional and he watched me and said that its probably a mobility issue with my hams and glutes and that I need to get my shoulders further back off the pull. I'm finding it hard as buck though.

Gonna do some lower back foam.rolling, toes to hands and glute bridges beforehand in future. Still haven't got a video uploaded but I should be home tonight after jiujitsu and I'll do it then

60kg x 5
80kg x 5
100kg x 3

120kg x 5 +1 rep
100kg x 3 x 3


Chinups

Using a fat bar these feel much more powerful

3 x 6 x BW

Gonna keep it between 4-6 so I'll add 5kg dangling from my waist next week and go for the same


Barbell Rows

3 x 8 x 65kg +5kg reps same


Incline Curls

10kg x 10, 9, 8, 6

best feeling bicep exercise imo


Rope Crunches

80kg x 12, 10, 12

like I said I've got Jiujitsu tonight, looking forward to that. Usually its Tuesdays and Thursdays but the Thursday class hasn't resumed yet so im probably going to hit up another one tomorrow night and postpone push day until Thursday

[Sinaku5]

I did jiu jitsu for a bit - fun stuff.

Wheres the dl vid?

[hcoyle545]

I did jiu jitsu for a bit - fun stuff.

Wheres the dl vid?

Hard to balance with lifting but i'm trying, I'd sooner skip a lifting sesh than a jiujitsu class right now though, really love it.

here's the vid of me doing 120 x 5, sloppy as hell. Need to flatten my back and get better leverage so my hips dont rise so fast. Also need to lock my knees out asap.



below is a vid of me after some low back foam rolling and glute bridges trying to work on a lower hip start position, hopefully doing this will carry over to my work sets next week.

[hcoyle545]

Had to combine squats and upper today since it was initially supposed to be a midweek push session but i was at jujitsu Tuesday Wednesday and Thursday which threw things off.

SQUAT

90kg x 3
110kg x 3
130kg x 3

bumping all sets by 2.5kg next week.


BENCH

70kg x 3
80kg x 3
90kg x 2
90kg x 2


INCLINE DB PRESS

22.5kg x 8 x 3


SIDE LATERAL RAISES

10kg x 10 x 3

supersetted with


AB ROLLOUTS

2 x 10 x BW
8 x BW


TRICEP PUSHDOWNS

50kg x 10
55kg x 10
55kg x 8

[hcoyle545]

[hcoyle545]

DEADLIFTS

Testing for a 1RM with conventional, going with 3x3 70/80/90% for the main lifts.

3 x 120kg
1 x 140kg
0 x 150kg
3 x 3 x 100kg (for form)

gave the 150 three good efforts so satisfied with 3pps as my 1rm right now. Sucks compared to sumo but practice will improve it. Form is getting better, pulling more vertically removing the horizontal aspect of the lift that shouldn't be there.


CHINUPS

6 x BW
4 x +5kg
4 x +5kg

keeping with +5kg for 3 sets next week, going for 3x5.


BARBELL ROWS

3 x 8 x 70kg

last set was hard, probably only bump 2.5kg next week and go for 6 cleaner reps over 8 messier ones.


INCLINE CURLS

10 x 10kg
10 x 10kg
9 x 10kg
7 x 10kg

adding reps to each set each week. Keeping on until 4 x 10 with 10kg.


Was supposed to have a push session today but my forearm is swollen up from falling in Jiujitsu last night so took a day off to rest. Got Jiujitsu again tomorrow, so i'll train Push Friday and just incorporate Squats and RDLs.

[hcoyle545]

Haha just read over the last page of my log. Sporadic posting at best but what are you gonna do.

Aside from this week I haven't lifted since I last updated this log, but i've been training BJJ a lot. Usually 6 days a week, a few of those days twice a day. Had a couple of competitions, and I know this sport is for life.

As for my weight, i'm about 180lbs right now, quite a bit less muscle than before I started and my strength has taken a big hit. Personally I think I look better, but that's because I lost a good deal of fat with the muscle. I decided I want to get some of my strength back and get a bit leaner, which should drop me down from the <88kg weight class into the <82.5kg one.

This is the routine i'm following as of this week, taken from this thread from one of Martin Berkhans old clients

Back Day

Deads - 2x3-5

OHP - 2x6-8

Chins - 2x4-6

Back-supported rows - 2x6-8

CG Chins - 1x6-10

Chest Day

BP - 2x6-8

Inc DB Bench - 2x6-8

Barbell Curls - 2x6-8

Tri Ext - 2x6-8

Leg Day

Squat/Leg Press - 2x6-8

Hamstring curl machine - 2x6-8

Leg extensions - 2x6-8

Calves (any exercise) - 1x12-16

For those who want to read about the experience of an old M.B. client here it is http://www.reddit.com/r/leangains/co...an_client_ama/

but the premise is all exercise performed RPT fashion, with only two work sets. Top set is maximal for 6-8 reps, next set is -10% for only 1 rep extra. no more.


First workout was on Thursday and it went like this

Chest Day 24th July

Bench Press
warmup sets
70kg x 6
62.5kg x 7

Incline DB Press
20kg x 8
17.5kg x 9

Straight Bar Curls
30kg x 8
25kg x 9

V-Bar Pushdowns
43 x 8
36 x 9

There you have it. Done in approximately 30minutes. My bench is so weak compared to what it was, but it will build up quickly enough. This was a couple days ago and i'm still very sore as you'd expect and leg day is tomorrow so it should be interesting to see what I can still squat for reps.


Diet is going to be geared toward losing weight obviously, one i'm comfortably in the lower weight class and starting to look lean then i'll switch up the diet to gain around 2lbs a month with the same training.

P.s. if you've never tried BJJ before, check out your local academies or mma clubs as most usually offer a free class, you might just get bitten like I did

[hcoyle545]

Damn man, 7 years ago. I just logged in and had a scroll through for ****s and giggles, amazing the support that everyone kept giving me after every workout.

What happened? I got deep into brazilian jiujitsu training two 2 hour sessions 6 days a week and just let the weightlifting go by the wayside. As of now I'm weighing 83kg/183lbs which is fat compared to before Christmas for me haha, my walkaround weight for the last year was around 73kg since I moved to Vietnam 3 years ago and dropped from 82-73kg.

As of now I haven't missed training jiujitsu 4-5 nights a week in all these years (bar 1 month for a broken ankle) and really want to get back to lifting again. Unfortunately Vietnam has just gone into lockdown again so gyms are closed and I'm limited to training with a few korean buddies on the downlow.

Just for reference here are a couple of pics throughout my time in Vietnam (one where I cut down to 64kg for a National competition haha). In chronological order, fat me now.

shaven and shorn.jpg
64kg.jpg
biglebowsky.jpg
after jits 18-06-21.jpg

Cool trip down memory lane, if anyone's still around I'll start this up again as a Wendlers 5/3/1 beginner log.

Hope everyone's been doing well in during this covidus time.

Peace,
Harry