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  1. #31
    Registered User tommy4life's Avatar
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    C3W3

    Press (80)
    1×95%_75 (5)
    3×5 (FSL)_60
    Dips (3×8)_5
    DB Row (3×9)_25
    Facepull/Tris (3×8-15)

    Reset soon
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  2. #32
    Registered User tommy4life's Avatar
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    C3W3

    Agile 8
    15 Jumps

    Deadlift (190)
    1×95%_180 (5)
    5×5 (FSL)_142.5
    Ab wheal (5×)
    Sled (5×25m)_45


    Odd how first set feels harder then FSL
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  3. #33
    Registered User tommy4life's Avatar
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    C4W1

    Bench (130)
    5×85%_110 (8)
    5×5 (FSL)_82.5
    BB row (5×8)_60
    Curl/R.Fly (3×12-15)_20/35

    Sled (5×30m)_45
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  4. #34
    Registered User JohnButz's Avatar
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    The good work continues!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=179207031
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  5. #35
    Registered User tommy4life's Avatar
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    C4W1

    Agile 8
    15 jumps

    Front squat (128)
    5×85%_107.5 (11)
    3×90%_115
    1×95%_120
    5×5 (FSL)_82.5
    SG-RDL (3×8)_102.5
    Sled push & sled pull (7×25m)_50

    50 might be too heavy for pull. Forearms lack endurance



    Originally Posted by JohnButz View Post
    The good work continues!
    Cheers for the support mate
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  6. #36
    Registered User tommy4life's Avatar
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    C4W1

    ■Press (82)
    5×85%_67.5 (8)
    5×5 (FSL)_52.5
    Pulldown (5×8)_60
    Dips (1×13)
    Incline DB (2×15)_22.5
    Rear fly (5×15)_5
    Sled push (5×25m)_55
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  7. #37
    Registered User tommy4life's Avatar
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    C4W1

    ■Deadlift (194)
    5×85%_162.5 (10)
    5×5 (FSL)_127.5
    Seal Row (3×8)_60
    Leg raises ×3
    Sled push (5×40sec)_60
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  8. #38
    Registered User tommy4life's Avatar
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    C4W2

    Agile 8
    Jumps

    ■Bench (130)
    3×90%_115 (7)
    5×5 (FSL)_90
    DB row (5×9)_25
    Rear DB fly (4×12-15)_6
    Incline curl (4×8-12)_12.6
    Sled push (5×40 sec)_30
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  9. #39
    Registered User tommy4life's Avatar
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    C4W2

    Agil 8

    ■Front squat (128)
    3×90%_115 (9)
    5×5 (FSL)_87.5
    RDL (3×9)_102.5
    Sled push/pull (5×40sec)_40
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  10. #40
    Registered User tommy4life's Avatar
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    C4W2

    Agile 8

    ■Press (82)
    3×90%_72 (7)
    5×5 (FSL)_55
    Pulldown (5×9)_60
    Pushup/Rear fly (3×15-20)
    Sled (5×40sec)_50

    Pushups with a pause with hands 9n dumbells are almost as hard as dips. Might do these instead.
    Last edited by tommy4life; 12-08-2020 at 07:22 PM.
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  11. #41
    Registered User Elucid99's Avatar
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    Keep it up man!
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  12. #42
    Registered User JohnButz's Avatar
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    Originally Posted by tommy4life View Post
    C4W2

    Agile 8

    ■Press (82)
    3×90%_72 (7)
    5×5 (FSL)_55
    Pulldown (5×9)_60
    Pushup/Rear fly (3×15-20)
    Sled (5×40sec)_50

    Pushups with a pause with hands 9n dumbells are almost as hard as dips. Might do these instead.
    Nice work! I'm with you on the push-ups difficulty. I can do ring dips all day, regular dips with near BW, but I am not too good on the push-ups.
    Workout Log:
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  13. #43
    Registered User tommy4life's Avatar
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    C4W2

    Went to a mte's gym and bro'd out.
    Deadlift
    Worked upto my e1rm of 220. Pulled it with ease
    Tried 240. Failed
    Surpsrised i failed mid shin though and not of the ground
    Last edited by tommy4life; 12-11-2020 at 06:53 PM.
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  14. #44
    Registered User tommy4life's Avatar
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    C4W2

    Agile 8

    ■Bench (130)
    1×95%_122 (2)
    5×5 (FSL)_97.5
    DB row (5×10)_25
    Sled (5×40sec)_30

    Bad day. Deload next week
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  15. #45
    Registered User tommy4life's Avatar
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    C4W3

    Agile 8

    ■Front squat (128)
    1×95%_120 (8)
    5×5 (FSL)_95
    Chinup (5×3)
    Back ext (3×8-15)_12.5
    DB farmer's 3×50m_50

    Pathetic grip strength
    Last edited by tommy4life; 12-15-2020 at 03:51 PM.
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  16. #46
    Registered User tommy4life's Avatar
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    C4W3

    Agile 8

    ■Press (82)
    1×95%_77 (3)
    5×5 (FSL)_60
    Pulldown (5×10)
    Rear fly/Curl/pushup (3×8-15)

    Another average workout. Wont even bother doing deadlifts tomorrow. Straight into deload week
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  17. #47
    Registered User tommy4life's Avatar
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    C5W1

    Agile 8

    Front squat (126)
    5×85%_105 (11)
    (3×5)_80
    RDL (3×8)_105
    Facepull/Pressdown (4×15)_50
    Farmers walk 3×40m_50
    Last edited by tommy4life; 12-24-2020 at 04:52 PM.
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  18. #48
    Registered User Anthony21's Avatar
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    Glad I found your new log.

    How are you enjoying 531? I'm assuming the weights in your log are in kg?
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  19. #49
    Registered User tommy4life's Avatar
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    Originally Posted by Anthony21 View Post
    Glad I found your new log.

    How are you enjoying 531? I'm assuming the weights in your log are in kg?
    Kilograms, metric system here in Australia

    Yeah good. Seeing good results on the front squat using fsl.
    Will stick to 531 FSL for maybe 10 cycles (at maintaince) just to see how different lifts respond. After 8 years of lifting im not really making progress, just havinh fun and staying fit.
    Last edited by tommy4life; 12-24-2020 at 05:52 PM.
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  20. #50
    Registered User JohnButz's Avatar
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    Merry Christmas Tommy!
    Workout Log:
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  21. #51
    Registered User tommy4life's Avatar
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    C5W1


    Agile 8

    Press (72)
    5×85%_60 (11)
    5×5 (FSL)_47.5
    CS Row (5×8-10)_47.5
    Dips/Facepull (3×8-15)
    Conditioning (10 min)

    Upper body isnt responding to those amraps. Might stay with 531 fsl on lower and do something fierce 5 like for upper.



    Originally Posted by JohnButz View Post
    Merry Christmas Tommy!
    Merry Christmas mate
    Last edited by tommy4life; 12-25-2020 at 07:38 PM.
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  22. #52
    Registered User tommy4life's Avatar
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    C6W1

    ■Incline Bench (96)
    5×85%_80 (12)
    Incline bench (5×8)_52
    CS Row (5×8)_20
    Facepull/Curl/Pushup (2×10-20)

    Hand over hand sled pull (10 min)_20
    Last edited by tommy4life; 01-12-2021 at 01:00 AM.
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  23. #53
    Wha?========== AlexSays's Avatar
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    Monster weights man, nice going

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  24. #54
    Registered User tommy4life's Avatar
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    C6W1

    Agile 8

    ■Front squat (122)
    5×85%_102 (10)
    (5×5)_77
    Abs/back ext (3×10-20)
    Sled push (10 min)_40



    Originally Posted by AlexSays View Post
    Monster weights man, nice going

    subbed
    Cheers mate
    Im a 100kg and 188cm tall so weights arent that impressive
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  25. #55
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    C6W1

    Agile 8
    Jumps

    ■Standing Press (72)
    5×85%_60 (12)
    (5×8)_35
    BB Row (5×8-15)_45

    No accessories, pulled a hammie on the jumps.....do more jumps
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  26. #56
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    C6W1

    Agile 8

    ■Deadlift (190)
    5×85%_160 (10)
    (5×5)_122
    Abs/Back ext (3×15)
    Sled push (10 min)
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  27. #57
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    C6W2

    Agile 8
    Jumps/Throws

    ■Incline Bench (96)
    3×90%_85 (11)
    (5×5)_65
    DB Row (5×10)_20
    Sled pull (10 min)_40
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  28. #58
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    C6W2

    Agile 8
    Jumps

    ■Front squat (122)
    3×90%_107 (9)
    5×5 (FSL)_85
    KB swing (5×20)_20
    Hangclean (2×10)_40
    Toes to bar (2×10)
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