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Old 07-21-2013, 10:04 AM   #341
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Nacho power!
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Old 07-22-2013, 09:41 AM   #342
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kg/reps/sets

Squat
95x1
45x20 (20) +5

Bench
70x3
80x5x3 (15) +2,5

the spotter was newbie and pushed a little on the last two reps of the last set but I'm sure they were mine.

DB Bench
21's x10,10,8

BB Rows
90x5x3 (15) +2,5

Reverse pec dec
35x15x2

S.set with the curlbar for ze pumpz:

French Press
30x10x3
x
Reverse curl
30x10,8,7

Sit ups
2x20
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Last edited by nacho; 07-22-2013 at 09:50 AM.
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Old 07-22-2013, 10:31 AM   #343
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Strong work all around. Good stuff, Nacho!
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Old 07-22-2013, 08:21 PM   #344
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Nice work nacho!
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Old 07-22-2013, 11:50 PM   #345
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Getting it all in!

How has the training been over time as far as strength and physique changes ?
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Old 07-23-2013, 12:02 PM   #346
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Quote:
Originally Posted by jiorio95 View Post
Strong work all around. Good stuff, Nacho!
Thanks Jio

Quote:
Originally Posted by KD5NFW View Post
Nice work nacho!
Thanks KD

Quote:
Originally Posted by jdmalm123 View Post
Getting it all in!

How has the training been over time as far as strength and physique changes ?
Thanks JD. I'm not sure I'm getting your question Could you be more specific?
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Old 07-23-2013, 01:21 PM   #347
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Love seeing all those plusses. Well done.
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Old 07-23-2013, 01:49 PM   #348
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Quote:
Originally Posted by nacho View Post
Thanks JD. I'm not sure I'm getting your question Could you be more specific?
Sure, just asking if you can noticeably quantify an increase in strength, muscle size, etc?

Basically, whatcha bench? and, how big are your biceps?

If you look back 6-12 months, how far have you progressed?
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Old 07-23-2013, 04:39 PM   #349
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Quote:
Originally Posted by jdmalm123 View Post
Sure, just asking if you can noticeably quantify an increase in strength, muscle size, etc?

Basically, whatcha bench? and, how big are your biceps?

If you look back 6-12 months, how far have you progressed?

Ok, let's go back to January when I started 5/3/1. Since then I'm up 22,5kg on squats (75x5 to 97,5x5 with more depth), 20kg on deads (115x5 to 135x5), 25kg on BB rows (65x5 to 90x5) and just 5kg on the damned bench (75x5 to 80x5 with improved quality of reps). For the latter, lately I'm working on a self project called ''How to make bench your bitch'' and I am confident that 3-4 months from now we'll be talking about three digit benches

My bodyweight went from 87 to 93 kg, lean. I'm not measuring my body. Mirror, clothes and comments from others are the undoubted indicators that I've gained size. I want to upload a photo but my camera is long time dead.

Some will say, ''then why did you give up on 5/3/1?''. I gave up on it for many reasons. First, it's fast food approach to training. It doesn't teach you to listen to your body and evolve your training, you just follow it's strict robotic pattern (deload every 4 weeks? one all out set per week? 2,5 kg increments month?HAHAHAHA). I think this kind of training enhances your mind's barriers and approves mediocrity. Once I gave up on 5/3/1, about 1,5 month ago, I started reading a lot on training. Started a fullbody routine going all out whenever I want to, doing the things I enjoy in the gym for as many times I want and with the scheme and volume I like, without periodization or the fear of overtraining. Might be wrong but, what the heck, trial and error is my way of moving on.

I'm not saying that 5/3/1 doesn't work, nor I discourage the folks that already run it (besides you see the progress I had), just take the above as a personal review.
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Last edited by nacho; 07-23-2013 at 05:38 PM.
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Old 07-24-2013, 06:54 AM   #350
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kg/reps/sets

Deadlift
90x5
105x3
120x10 under 40C it felt like cardio

Strict OHP
50x5
55x5
40x10

Dips
BWx8,7

Calves 3x12 dropset

Sit-ups 2x20
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