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  1. #271
    Team Monkey Arms TheGymJim's Avatar
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    TheGymJim is offline
    Mirin dat bench PR

    gjdm
    Current PRs (S/B/D)
    140kg / 100kg / 180kg

    2018 goal PRs
    180kg / 140kg / 220kg

    log: https://forum.bodybuilding.com/showthread.php?t=174500821
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  2. #272
    Registered User 17mahmoods's Avatar
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    17mahmoods is offline
    Thursday 18/1/17
    5/3/1
    Cycle 4 Week 3 Day 3


    BW:71.2kg/157lb.

    WD: ???

    Deadlift
    - 1x5 @116/256
    - 1x3 @132/291
    - 1x1 @148/326
    - 1x1 @156/344

    HOOK gripped, all the way without any problems. Quite a big milestone for me.
    156 was a lot smoother than 148 as I wore my belt one hole tighter for 148, stupid mistake, did the opposite of helping.

    Front Squats
    - 1x0 @98
    -3x3 @82/181

    //
    Calf Raises 3x20

    Leg Curls 2x8 @11
    //
    Back Extensions 3x15 @BW

    Comments:
    Pushed a bit too hard on the over warming up for Front Squats. Core collapsed and had to drop the bar. It wasn't as bad as it sounds, simply put the bar down slowly. Might belt up in the future as it's just the bracing that's holding me back.

    Still a pretty great workout.
    5/3/1 Log *https://forum.bodybuilding.com/showthread.php?t=173755621*

    Program Spreadsheet *https://docs.google.com/spreadsheets/d/19gm9K5qILxxcR15yK6v2cmI7Rk8ryNKcuiqSxR4Nahk/edit?usp=sharing*
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  3. #273
    Registered User 17mahmoods's Avatar
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    17mahmoods is offline
    Originally Posted by TheGymJim View Post
    Mirin dat bench PR

    gjdm
    Thanks
    5/3/1 Log *https://forum.bodybuilding.com/showthread.php?t=173755621*

    Program Spreadsheet *https://docs.google.com/spreadsheets/d/19gm9K5qILxxcR15yK6v2cmI7Rk8ryNKcuiqSxR4Nahk/edit?usp=sharing*
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  4. #274
    WOATbrah of peace :) sooby's Avatar
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    sooby is offline
    Originally Posted by 17mahmoods View Post
    Thursday 18/1/17
    5/3/1
    Cycle 4 Week 3 Day 3


    BW:71.2kg/157lb.

    WD: ???

    Deadlift
    - 1x5 @116/256
    - 1x3 @132/291
    - 1x1 @148/326
    - 1x1 @156/344

    HOOK gripped, all the way without any problems. Quite a big milestone for me.
    156 was a lot smoother than 148 as I wore my belt one hole tighter for 148, stupid mistake, did the opposite of helping.

    Front Squats
    - 1x0 @98
    -3x3 @82/181

    //
    Calf Raises 3x20

    Leg Curls 2x8 @11
    //
    Back Extensions 3x15 @BW

    Comments:
    Pushed a bit too hard on the over warming up for Front Squats. Core collapsed and had to drop the bar. It wasn't as bad as it sounds, simply put the bar down slowly. Might belt up in the future as it's just the bracing that's holding me back.

    Still a pretty great workout.
    pretty solid deadlift using hook grip, i honestly hate wearing my belt so tight, i feel like my ribs are going to explode at any moment and there isn't enough room for me to brace fully and properly.
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  5. #275
    Registered User 17mahmoods's Avatar
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    17mahmoods is offline
    Originally Posted by sooby View Post
    pretty solid deadlift using hook grip, i honestly hate wearing my belt so tight, i feel like my ribs are going to explode at any moment and there isn't enough room for me to brace fully and properly.
    I have a cheap weightlifting belt so that makes bracing all the more crap. Thought making it tighter would help but it did the opposite.
    5/3/1 Log *https://forum.bodybuilding.com/showthread.php?t=173755621*

    Program Spreadsheet *https://docs.google.com/spreadsheets/d/19gm9K5qILxxcR15yK6v2cmI7Rk8ryNKcuiqSxR4Nahk/edit?usp=sharing*
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  6. #276
    Registered User 17mahmoods's Avatar
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    17mahmoods is offline

    END of Cycle 4

    Missed my last workout this week/Cycle. Not too bummed about this since it's only OHP, which personally is less important to me then the actual main lifts, thus why it's positioned as the last workout in case I'm not able to make it.

    Summing up this cycle:

    Probably the worst cycle so far. Got sick end of week 1 which made me lose a kg and affected me negatively. DUH.

    Squats, bad during first week due to just having an off day, second week was right after I recovered so not too great either, third week I was feeling 100% but due to knee minor knee discomfort I kept it easy. Knee problems were only temporary and were gone in 2-3 days.

    Bench, good as always, no new big PRs but easily matching my old ones which is great.

    Deadlift, major hook Grip progress and an easy single at 156.

    OHP, kept easy on first week, second week was easy as well due to no JS, missed third week.

    Looking back besides it was all pretty good. I could even say it was great given the circumstances.

    Next cycle I'll be starting a different variation of 5/3/1. Gonna post it pretty soon.

    Cycle 5 is not going to be quite a tough one. I will be able to run the next two weeks like normal. 3rd week I'm moving to AUS so gonna take some time to adjust and find a gym. Week 3 is likely just a deload week with maybe 1 or 2 moderate workouts if I manage somehow. Get back on the gain train in cycle 6, with all that new top notch equipment, which will be great for the gains.
    5/3/1 Log *https://forum.bodybuilding.com/showthread.php?t=173755621*

    Program Spreadsheet *https://docs.google.com/spreadsheets/d/19gm9K5qILxxcR15yK6v2cmI7Rk8ryNKcuiqSxR4Nahk/edit?usp=sharing*
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  7. #277
    Professional Toner WorldClassDBag's Avatar
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    WorldClassDBag is online now
    Das it mane, hook grip masterrace
    S/B/D/OHP: 375/245x2/415x3/180

    Strength Log: https://forum.bodybuilding.com/showthread.php?t=174571001

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  8. #278
    Registered User 17mahmoods's Avatar
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    17mahmoods is offline

    NEW Program

    Day 1:
    Squat 5/3/1 + JS

    Deadlift 5x3 (SSL)
    //
    Lateral Delt

    Front Squat 3x5
    //
    Calves

    Day 2:
    Bench 5/3/1 + JS
    //
    Rear Delt Fly

    Incline Bench 5x10 (50%+)
    //
    Seated Rows 5x8

    Lat-pull down 5x10 (OPT)

    Arms

    Day 3:
    Deadlift 5/3/1 + JS

    Squat 5x10 (50%+)
    //
    Calves

    Leg Curls 3x10
    //
    Back Extensions 3x15

    Day 4:
    OHP 5/3/1 + JS
    //
    Pullups

    Bench 5x5 (SSL)
    //
    Rear Delt fly (warmup sets)
    //
    DB Rows 3x8 (work sets)

    CGB 3x6-8
    //
    Shrugs (opt)

    Arms

    Notes:
    - Facepulls as warmup for all upper days.
    5/3/1 Log *https://forum.bodybuilding.com/showthread.php?t=173755621*

    Program Spreadsheet *https://docs.google.com/spreadsheets/d/19gm9K5qILxxcR15yK6v2cmI7Rk8ryNKcuiqSxR4Nahk/edit?usp=sharing*
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