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mrbrown55 08-21-2013 02:25 AM

Currently running 5/3/1
Last night was unfortunately one of the dreaded 10% sessions in which I felt awful and tired throughout and barely hit my numbers. Did 3 or 4 warm up sets then performed 3 working sets
5 x 82.5kg
5x 87.5kgs
5 x 92.5kgs
after that I did some drop sets and just left. I hurt my ankle about 5 weeks ago and it's still pretty painful. If it wasn't for my DO-WIN's I don't think I would be able to get through it.

jiorio95 08-21-2013 08:56 AM

Nice job getting in and getting some work done!

brad1224 08-21-2013 11:42 AM

there ya go! keep it up

mrbrown55 08-21-2013 02:45 PM

1 Attachment(s)
This is what i did to my ankle. Haven't played football since.

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mrbrown55 08-21-2013 05:05 PM

Tonight was shoulder press. A few warm up sets then
5 x 50kg
5 x 52.5kg
5x 55kg
I then did a few drop sets having recently watched the bearded beasts video regarding 531 where he recommends as such. Already finding this very effective. Did a little assistance work then finished with the shoulder shocker that I found in the articles section of the website. Hideous. Truly hideous.

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BendtheBar 08-22-2013 04:42 PM

Will be following. Good luck and smash your goals.

mrbrown55 08-23-2013 02:24 AM

Will do thanks. Got deadlifts today with working sets of 5 x 110kg 5 x 117.5kg and 5 x 125kgs. Having a deload week after this as I haven't done so in 8 weeks and feel awful. I celebrated my 30th birthday last weekend and as a result have put on 5 pounds. Got to seriously try to shift some fat.

mrbrown55 08-24-2013 04:50 AM

1 Attachment(s)
Got the deadlifts done along with some lat pulldowns and the croc rows. Then did some dips and tricep pushdowns as I find dips very hard to do on bench day. I also did 100 kb swings as I need to get some fat off.

Felt awful and didn't even want to go train yesterday but went and got through it so there's a small victory for friday.
Today is bench day and marks the beginning of my first ever deload week. After running 3 cycles back to back I suppose it has to be done. The weights I will be doing are so light that they are barely worth mentioning
5 x 30kg
5 x 32.5kg
5 x 35kg
After that and a few drop sets I will do some light incline pressing then onto some pullups and bicep curls. Tomorrow is a rest day which will be spent buying some creatine and a new cycle helmet.
Have a great weekend everyone!

These are my cats.
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BendtheBar 08-24-2013 11:13 AM

Cats are living the good life. We have 5 in our country home.

jiorio95 08-24-2013 11:18 AM

I always hated the deloads but I always came back better from them mentally and physically.

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