Thread: Spartigus 5/3/1
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Old 11-14-2011, 10:51 AM   #445
tank
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Originally Posted by Spartigus View Post
Thanks! Hahah it was a food day!!!!


With Fazc's guidance, I have made a few changes. Mainly increasing the volume (on squatting and benching day) and increasing the singles across the board from 3 to 5. Also the backoff deadlifts are getting too hard to recover from, so they are going to go to 2 assistance lifts. Here is the outline.

Day 1:
Bench Press - 5 singles
Bench Press - 5x5
DB Row - 5x10

Day 2:
Squat Day
Squat - 5 singles
Squats - 5x5
Reverse Hypers - 5x10

Day 3:
Bench Press - 3 sets of 10
Chins - 3 sets of 10
Seated Press - 3 sets of 10
Row - 3 sets of 10
Close Grip Bench - 3 sets of 10 Don't go ultra close here, shoulder width (or slightly wider) is about right.
Rearward Shrug (do it on the cable row machine) - 3 sets of 10

Day 4:
Deadlifts - 5 singles
Rack Deadlifts - 5 sets of 5 (1" below knees)
Heavy Shrugs - 5 sets of 5
Abs - 5 sets of 12


Anyway, today was bench day.

I didnt account for the extra volume and so on, so I missed some reps on the pressing. It gave me a good lesson on intensity/volume and I also know what I plan to lift next week. I have been stuck on 115kg for 4 weeks now, so I plan on dropping the weight by 5kg, so doing 110kg, which was evident today.

Bench Day
barxlots
20kgx10
60kgx8
80kgx5
100kgx2
115kgx1
115kgx1
115kgx0 (ouch!)
110kgx1
110kgx1
110kgx1

I succeed in 5 singles, next week I will go for 5 singles at 112.5kg. That should be good I think, see as I made 2 singles at 115kg and 3 at 110kg.

Bench
95kgx5
95kgx5
95kgx3
90kgx5
90kgx4

Last week I hit 92.5kg for 3x5, for some reason I thought I could add 2.5kg and 2 sets of 5 ontop of adding extra singles (22 year old ego). Turns out I cant. I will stick to 90kg for 5x5 next week, and progress from there.

DB Row
50kgx8
50kgx8
50kgx8
50kgx6
50kgx6

Happy with these, last week I hit 50kg for 3x8, so I maintained those reps and added the extra 2 sets at 6 reps. Next week I will add reps to the last 2 sets.
Great work, bro! I look forward to seeing your progress; I plan to do 5/3/1 after madcow, myself.
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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