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Old 05-16-2013, 03:20 PM   #111
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c2w1
Squat: 52.5, 60, 67.5kg x5
Deadlift: 62.5kg 5x10
Leg curl: 30kg 5x10 /45
Calf raises: 50kg 3x20

Still feeling weak on squats. Maybe im not squatting heavy enough, often enough. Maybe i could do 1x20 rep squats instead of 5x10. Thoughts?
My shins are still pretty sore from the deadlifts, having worked on dragging the bar up my legs to keep the bar close.
Calf raises were done standing with a bar on my back. Starting light, more weight next time.


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Old 05-16-2013, 04:51 PM   #112
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I hate giving form advice, so I don't do it unless I see something glaringly obvious. On squats, don't look down, your body follows your head. On the deadlift, don't hyper-extend your back at the top. I can see wanting to shoot your hips forward, but you also throw your shoulders back which causes that hyper-extension. The weight looked really easy for you.

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Old 05-16-2013, 05:24 PM   #113
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Never liked looking up on squats. I always felt like i was going to lose my balance and fall. So i stuck with a neutral head position.

I dont normally lockout a deadlift like that either, its just because it was so light and i was overemphasising the lockout for a bit of speed. If you like, i have heavier deadlift videos on the other pages.
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Old 05-17-2013, 03:20 PM   #114
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Bench: 45x5, 52x5, 60x7, 50x10
Barbell row: 50kg 10,8,10,10
Fat grip Press: 27.5kg 5x10
Inverted row: 5x10, 2x15
BB curl: 25kg 3x12

1 rep away from equaling a PB on bench, rep 7 was bad enough that i didnt go for an 8th and 9th. Changing to BB rows instead of DB rows..its just more convenient with a bar and i can load it with more weight long term.

Near the end of my session my future brother in law claimed he could outlift me on anything. His idea of strength was a 10RM. I thought about it and told him i had squat 60kgx22..he said no problem. So i showed him my squat form...deep and proper...again he said no problem. 3 half squats later he gave up and said his knees were fucked and he couldnt do it. Pretty much made my day.
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Old 05-17-2013, 04:10 PM   #115
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Great work, How are you finding high volume dead lifts?
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Old 05-17-2013, 04:21 PM   #116
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Dunno really..never thought about it. Tiring at the time, but i probably havent been doing them long enough to determine whether they are affecting my heavy pulls or not. Time will tell.
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Old 05-17-2013, 05:05 PM   #117
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Originally Posted by Soc View Post
c2w1
Squat: 52.5, 60, 67.5kg x5
Deadlift: 62.5kg 5x10
Leg curl: 30kg 5x10 /45
Calf raises: 50kg 3x20

Still feeling weak on squats. Maybe im not squatting heavy enough, often enough. Maybe i could do 1x20 rep squats instead of 5x10. Thoughts?
My shins are still pretty sore from the deadlifts, having worked on dragging the bar up my legs to keep the bar close.
Calf raises were done standing with a bar on my back. Starting light, more weight next time.

squat 67x5 - YouTube

DL 62.5 x10 - YouTube
To be honest i dont think you're advanced enough ( Strength Wise ) for 5/3/1. I know from experience. I did 5/3/1 even bought the book, got it shipped from the US. I lost strength and gained a tonne of fat trying to "bulk" on it. I have a photo if you want to see. Its an late intermediate/advance program. Since i started squatting 3x a week again i have never felt stronger. You could defiantly squat heavy at least twice a week and recover. You're only 22. Im eating just as much food now as back then and im 30 lbs less and alot stronger. Ive done 5/3/1 with "low" numbers and it was not effective at all. Squat, Push, Pull every workout, beat last times reps/add weight whenever possible. I think you're limiting yourself with 531 at your age/Strength level. Again just thought id give my opinion its not meant to offend just thoughts spilling from my sub-conscience.
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Old 05-17-2013, 06:05 PM   #118
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Maybe this isnt ideal but i like it and im only 4 weeks in, theres no point changing routines now. Plus i've done FBWs in the past and altho i enjoyed them for the most part, i dont like sets across and always having to lift as heavy as possible.

I find i like topsets with varying intensities much more. Maybe i'd gain faster on a different routine, but im in no rush. I lift because i like it, not because im good at it (because obviously im not).
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Old 05-17-2013, 08:01 PM   #119
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Good work. Stay strong.
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Old 05-19-2013, 09:07 AM   #120
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Originally Posted by Soc View Post
Maybe this isnt ideal but i like it and im only 4 weeks in, theres no point changing routines now. Plus i've done FBWs in the past and altho i enjoyed them for the most part, i dont like sets across and always having to lift as heavy as possible.

I find i like topsets with varying intensities much more. Maybe i'd gain faster on a different routine, but im in no rush. I lift because i like it, not because im good at it (because obviously im not).
To each his own man, I wish you the best with your strength goals ! No body who starts anything is ever good at immediately, Im not in anyway implying im Good at lifting or strong because im very far from it, but with hard work and dedication i know ill meet you on the other side of the strength game !!
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Current (Goals) - HB squat:117.5 kg x 3(140 kg) Bench: 100kg (110 kg) High Pull: 85 kg (100 kg)
BTNP: 50 kg x 5 (60 kg x 5)

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