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Old 01-02-2014, 09:42 AM   #11
AlteredBeast
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Quote:
Originally Posted by BendtheBar View Post
Smash it tomorrow.
Thanks - I tried:

First time lifting in almost a month...have picked up from cycle 5 again and will take things from there:

5/3/1 - Cycle 5, Week 1, Day 1 - Military Press

Warmup
17.5kg x 5
25kg x 5
30kg x 3

5/3/1
47.5kg x 5
55kg x 5
62.5kg x 5 + 3 = 8 reps. My rep PR at this weight is 10 so not too disappointed with 8 today.
60kg x 3
60kg x 3

Assistance work:

Boring But Big
30kg x 10
30kg x 10
30kg x 10
30kg x 10
30kg x 10

Dumbell front raises
6kg (each hand) x 10
6kg (each hand) x 10
6kg (each hand) x 10

Deadlifts tomorrow.
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Old 01-02-2014, 08:22 PM   #12
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Good effort. Smash PRs.
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Old 01-03-2014, 08:07 AM   #13
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Quote:
Originally Posted by BendtheBar View Post
Good effort. Smash PRs.
Thanks. Today I managed to surprise myself by setting a rep PR on the deadlift.

5/3/1 - Cycle 5, Week 31, Day 2 - Deadlift

Warmup
70kg x 5
80kg x 5
90kg x 3

5/3/1
115kg x 5
132.5kg x 5
150kg x 5 + 8 = 13 reps. Rep PR.

Boring But Big
70kg x 10
70kg x 10
70kg x 10
70kg x 10
70kg x 10

Just taking it easy on the Boring But Big sets for now.
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Old 01-04-2014, 03:07 PM   #14
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Deadlift PRs are always a good day. Well done.
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Old 01-06-2014, 02:52 PM   #15
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Quote:
Originally Posted by BendtheBar View Post
Deadlift PRs are always a good day. Well done.
Thank you.

Today's training.

Note
I do an extra day of squats in addition to the 5/3/1 squat day. These are done in the 5 x 5 format and I try to increase the weight each workout by 2.5kg. It's just to get a little more volume in as I didn't feel like squatting once a week on 5/3/1 was working too well for me.

At the moment, these are all pretty light.

5 X 5 Squat

Warmup
20kg x 5
40kg x 5
60kg x 3

5 x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5

Nice and easy after a long time off squatting, will start to progress this again by 2.5kg per session each week.

Push Press
20kg x 5
40kg x 5
60kg x 3
70kg x 3
80kg x 3
90kg x 1
100kg - Fail.
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Old 01-06-2014, 04:02 PM   #16
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Solid work. I'm currently doing the first set last as opposed to boring but big. I found boring but big worked well though.

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Old 01-07-2014, 03:43 PM   #17
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Originally Posted by mrbrown55 View Post
Solid work. I'm currently doing the first set last as opposed to boring but big. I found boring but big worked well though.

Sent from my GT-N7000 using Tapatalk 2
Thanks. Yeah I have thought about changing things around after reading "Beyond 5/3/1", but I'm pretty happy with the Boring But Big assistance and the simplicity of it so I will stick to it for now.

Today's training:

5/3/1 - Cycle 5, Week 1, Day 3 - Bench

Warmup
20kg x 5
40kg x 5
60kg x 3

5/3/1
67.5kg x 5
77.5kg x 5
87.5kg x 5 + 2 = 7 reps. Didn't push this today. My rep PR is 12 or 13 at this weight I think.

Boring But Big
60kg x 10
60kg x 10
50kg x 10
50kg x 10
50kg x 10

Face Pulls
10 x 12kg
10 x 12kg
10 x 12kg
10 x 12kg
10 x 12kg

Seated Row
10 x 35kg
10 x 35kg
10 x 35kg
10 x 35kg
10 x 35kg
10 x 50kg

Treadmill
10 minutes
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Old 01-07-2014, 08:58 PM   #18
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Nice work. I liked it when I did Boring but big too, but like you I do like squatting more than once a week.

Rock on.
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Old 01-07-2014, 09:20 PM   #19
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Nice work. I liked it when I did Boring but big too, but like you I do like squatting more than once a week.

Rock on.
Thanks Mike. Got my 5/3/1 squat set planned for tonight (I'm in the UK and it's 02:20 here at the moment - I work shift)
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Old 01-08-2014, 03:58 PM   #20
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5/3/1 - Cycle 5, Week 1, Day 4 - Squat

Warmup
20kg x 5
20kg x 5
60kg x 5
80kg x 3

5/3/1
102.5kg x 5
117.5kg x 5
135kg x 5
110kg x 1
110kg x 1
110kg x 1
110kg x 1
110kg x 1
110kg x 1

Facepulls
12.5kg x 10
12.5kg x 10
12.5kg x 10
12.5kg x 10
12.5kg x 10
15kg x 10

Treadmill
10 minutes

Not the greatest of sessions, but got the work done.
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