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Old 06-10-2011, 04:28 AM   #31
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Ill post up Deadlift day then Press day again


Deadlift Day
Deadlift
60kgx5
75kgx5
90kgx3
117.5kgx3
135kgx3
150kgx5

They felt good, came up easy, had one or two more in the tank . Had to hit 3, but smashed 5 out.

Assistance

Power Shrugs 3x10
180kgx10
180kgx9
180kgx10

Good Morning 3x10
55kgx10
55kgx9
50kgx10

Row 4x10
62.5kgx10
62.5kgx9
62.5kgx8
62.5kgx6

Weighted Situps 3x10
15kgx8
15kgx6
15kgx5

I have found a good weight to start from using power shrugs. Though next time I will do them after good mornings. My traps were pumped and it made it harder to do good mornings. I accidently did 55kg instead of 35kg on good mornings, but thats never a bad thing , 55kg will be my starting point for them. I altered my form a little on rows, they feel better now .

Press Day
Press
20kgx5
22.5kgx5
27.5kgx3
37.5kgx3 SS 9 chins
42.5kgx3 SS 7 chins
47.5kgx10 SS 5 chins

I smashed out 10 reps, the goal was 3 reps. Given this, should I increase weights on them, maybe 5kgs next cycle? Though this might of been due to the hot receptionist girl i recently hooked up with looking at me...

Assistance
DB Press 3x10
25kgx10
25kgx7
25kgx6

Dips 3x10
7.5kgx10
10kgx10
10kgx10

Lat Raise 3x10
12.5kgx9
12.5kgx8
12.5kgx16

Curl 3x10
27.5kgx10
27.5kgx8
27.5kgx8

Was a great workout, still getting used to the weights for the assistance lifts.

Overall I am LOVING 5/3/1!!!
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Old 06-10-2011, 05:20 AM   #32
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Looking strong buddy. Keep the weight increases as prescribed for the next cycle, you'll thank me in the long run. What is your max bench?

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Old 06-10-2011, 05:21 AM   #33
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Looking strong buddy. Keep the weight increases as prescribed for the next cycle, you'll thank me in the long run. What is your max bench?

LtL
Thanks!! I understand, never mess with the program hahaha.

Just before I started 5/3/1 it was 105kg, touching chest.
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Old 06-10-2011, 05:27 AM   #34
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So how did you get down to 47.5kg's? What percentage is that of your training max?

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Old 06-10-2011, 05:51 AM   #35
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Originally Posted by LtL View Post
So how did you get down to 47.5kg's? What percentage is that of your training max?

LtL
My max was 60kg for it, I didnt test this one, was just based of Madcow when I did it for 5RM. I havent done much work on it in months, the Oly program I ran didnt have overhead press.
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Old 06-10-2011, 06:03 AM   #36
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My mistake, I thought that was bench press and it was OHP. Sorry

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Old 06-10-2011, 08:06 AM   #37
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looking good in here mate, seems like you are enjoying the program buddy

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Old 06-10-2011, 10:33 AM   #38
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Wow!
A+ w/o, Spart!
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Old 06-10-2011, 10:36 AM   #39
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Overall I am LOVING 5/3/1!!!
Great news Spart. Ride it as long as you can stand. Everyone seems to make great progress on it.
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Old 06-15-2011, 05:46 AM   #40
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Thanks guys!!!

Here was Squat Day
Week 3 of my Cycle 1

Squat Day
Squat
5x47.5kg
5x57.5kg
3x70kg
5x92.5kg
3x105kg
3x117.5kg

Felt great!! The routine called for 1 rep, I pushed out 3, had maybe 1 or 2 left in the tank, but I walked in aiming for 3.

Assistance
Leg Press 4x10
220kgx10
240kgx10
250kgx10
250kgx10

Getting the feel of these, spent a bit of time working out a good foot placement, at the moment I tried to have it similar to squat placement, and it has felt the best so far. I think I will try keep it in that position. Is that what its meant to be like?

GHR
10
10
10

I dont like leg curls, so I decided to try out GHR. I LOVED THEM. I did them ghetto style using a lat pulldown and a spare bench (like Ltl's did in one of his videos). Needless to say I have bad leg DOMS, I loved them.

Weighted Back Extension 3x10
10x45kg
9x50kg
6x50kg

I like these, but I had trouble hanging onto 50kg of weight plates. I think I have to try use a bar next time.

Hanging Leg Raise 3x10
All with bodyweight
10
8
9

These are getting better, each time I do them, they have more control, more height and each time I get bad abb DOMS from it.

Here is bench day

Bench Day
Bench Press
5x35kg
5x45kg
3x60kg
5x72.5k
3x82.5kg
5x90kg

These felt AMAZING, 1 rep was prescribed, but I hit out 5 , had 1 more in the tank though. I can feel the assistance stuff helping my benching. This routine is going very very well!

Assistance

Chins
bwx10
bwx8
bwx6

Progression on these. They are getting better, I love them .

DB Bench 4x10
32.5kgx10
32.5kgx10
32.5kgx10
32.5kgx9

This was feeking good! Good progression, next time going for 35kg.

Chest Supported Row 4x10
20kgx6
20kgx7
20kgx8
20kgx9

Progression here I think, felt good. Adding 2.5kg per DB is like a 13% increase, which accounts for the large drop in reps.

Tricep Pushdowns 3x10
35kgx7
35kgx5
35kgx6

These felt good, I used a different bar because my elbow was starting to get agitated, felt fine with new bar. Next time need to get more reps. Progression from last week I think.

Face Pull 3x10
20kgx10
20kgx10
20kgx10

I like these, they feel good. Progression again.

Both sessions felt great. LOVING the routine.
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