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Old 08-15-2013, 09:27 AM   #331
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Originally Posted by Dray View Post
Thanks jio.


5/3/1 Full Body C1W1D2

Squat: 90kg/198lb x 5, 105kg/231lb x 5, 120kg/262lb x 5

Bench: 60kg/132lb x 5, 70kg/154lb x 5, 77.5kg/170.5lb x 10 [target: 5, rule of 10], 82.5kg/181.5lb x 5 [joker set], 60kg/132lb (paused) x 8,8,8,8,8 [first set last]

Chinup: 10,6,4

DB Row: 41kg/90.2lb x 8,8,8

Rope Pushdown: 27.3kg/60lb x 15,10,10


Was meant to do a lot more chinups but couldn't, so tacked some db rows on.

Woke up tired today, and never quite recovered. Something isn't right, but whatever it is, I'm sure it'll pass.

In the meantime, I'll simply try to meet or beat the minimum prescribed numbers. As usual.

Luckily, this is the first (aka lightest) week in the cycle, so yeah, could be worse timing.
Great work Dray! Strong work for being tired or off! Hope you snap out of it a feel better soon! Keep training hard!!!
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Old 08-15-2013, 10:13 PM   #332
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Thanks OR and Hunter.


5/3/1 Full Body C1W1D3

Squat: 90kg/198lb x 5, 105kg/231lb x 5, 120kg/264lb x 5

Press: 45kg/99lb x 5, 50kg/110lb x 5, 57.5kg/126.5lb x 10 [target: 5, rule of 10], 62.5kg/137.5lb x 5 [joker set], 45kg/99lb x 8,8,8,8,8 [first set last]

Deadlift: 120kg/264lb x 5, 140kg/308lb x 5, 157.5kg/346.5lb x 5,5 [target: 5, rule of 10], 120kg/264lb x 8,8,8,8,8 [first set last]

(plus some upright rows and face pulls, um, for fun... or something )


Press was okay, but not spectacular. Deadlifts felt heavy as heck. Stupidly so. Grip wasn't there, just for starters (DOH, I mean).

Harumph.
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Squat 160kg (352.7lbs), Bench 115kg (252.5lbs), Deadlift 220kg (485lbs)
Front Squat 130kg (286.6lbs), Strict Press 80kg (176.4lbs), Chinups +30kg (+66.1lbs)

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Old 08-16-2013, 09:32 AM   #333
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Press looked good to me. You gave them a lot of punishment.
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Old 08-16-2013, 10:31 AM   #334
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Nice weights and great volume. Looks awesome.
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Old 08-16-2013, 10:30 PM   #335
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Great workout Dray! Lots of hard work! And it's paying off! Keep it going bud!!!
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Old 08-17-2013, 01:09 AM   #336
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Gidday Dray, Thats a nice workout, Lots of volume, Looks like its going awesome.
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Old 08-18-2013, 06:26 AM   #337
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Thanks guys.

Will see how well it pans out, in week 2 and 3. Let alone a few cycles. It's an experiment, like always.

Whoever dreamed up high rep deadlifts, incidentally, should be taken out back and dealt with.

Wendler, was that you, with your infamous BBB? If so, I'm gunnin' for ya, buddy.




edit: The grip thing is seriously my only niggling concern about last session. Normally, I've been able to pull 160kg (352lbs) double over, so not getting 157.5kg (346.5lbs) sucked hard.
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Squat 160kg (352.7lbs), Bench 115kg (252.5lbs), Deadlift 220kg (485lbs)
Front Squat 130kg (286.6lbs), Strict Press 80kg (176.4lbs), Chinups +30kg (+66.1lbs)

My training log

Last edited by Dray; 08-18-2013 at 06:28 AM.
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Old 08-18-2013, 07:32 AM   #338
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Loving the incorporation of a bunch of different ideas frmo Beyond 5/3/1

Looking good man.
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Old 08-18-2013, 07:41 AM   #339
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Do you have or can you get versagripps?
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Old 08-18-2013, 08:11 AM   #340
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Thanks HHF! Yeah, Jokers + FSL is full of win, definitely. Rule of 10 seems good too, so far.


Quote:
Originally Posted by fenrisulfr View Post
Do you have or can you get versagripps?
Probably could, but it seems a lot of money for "straps++" (...?) Have some cheap straps already, but not using them atm. Over/under doesn't seem to hurt me, for now. Just vastly prefer double over.

Did try some hook grip too, but that was laughable. My hands are not very big, which makes it a bit tricky. Might give it another go though - the most impressive deadlift I've ever seen was a ~900lb DOH pull by Vince Urbank , and although I'll never lift that much, it just looked so damn cool.
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Squat 160kg (352.7lbs), Bench 115kg (252.5lbs), Deadlift 220kg (485lbs)
Front Squat 130kg (286.6lbs), Strict Press 80kg (176.4lbs), Chinups +30kg (+66.1lbs)

My training log
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