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Old 08-30-2013, 07:43 AM   #11
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Thanks, so glad i have found MaB, got here through BtB's channel, lots of encouragement and awesome advice!
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Old 08-30-2013, 01:06 PM   #12
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we are all full of encouragement and great advice man, all the time!
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Old 08-31-2013, 08:38 AM   #13
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Hit the gym today did a chest, bicep and tricep session was going to go light as its not a 5/3/1 day but i hit bench pretty hard

Bench

40k x 5
50k x 5
60k x 5
80k x 5
100k x 5

Incline bench

50k x 5
60k x 5
70k x 5

Decline bench

20k x 5
30k x 5
50k x 5
60k x 5

Chest Flys on bench

4 sets of 15 with 22.5k

Bicep curls and hammers then tricep pull-downs with rope and straight bar to finish off.

I'll have a full rest day tomorrow no gym at all ready for my 2nd week on 5/3/1 squats tomorrow!
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Old 09-02-2013, 12:07 PM   #14
Ancrel
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Monday 2.9.13

Squats

45k x 5
60k x 5
70k x 3
80k x 3
95k x 3
105k x 10

Leg Press

5 sets of 20 with 95k

Leg Curl's

5 sets of 20 with 25k

Chin Up's 9 sets of 5 with Bodyweight 86k

Ab's work

Still only 86k hoping to get to 90k and keep same waist size 32" so eating alot 3k calories but all clean food its hard going, maybe ill have to eat more and give up a waist size to get stronger in months to come?
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Old 09-02-2013, 12:14 PM   #15
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Nice squats Ancrel !!

Its totally your choice, Im eating 4000 cals at the moment and struggling to gain weight ! Im gonna keep eating till I hit 90 kg too, im not too worried about my waist because its hard to be fat at 90 kg and 6 ft while getting stronger
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Old 09-02-2013, 12:29 PM   #16
Ancrel
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Thanks OHDL!

Im only 5ft 8 so im a little fatter haha, but yea ill keep going till 90k as i want the strength!
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Old 09-03-2013, 01:52 PM   #17
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Tuesday 3.9.13

Bench

40k x 5
50k x 5
60k x 3
70k x 3
80k x 3
90k x 10 Felt awesome leading up to my 3+ set so went for it got 10 really happy with that
80k x 6
70k x 6
60k x 6

Decline Bench 5 sets of 20 with 40k

Tricep Cable pulldowns 5 ses of 10 with 62k

Bicep curls with ez bar 3 sets of 20 with 20k EZ bar

Abs work and 10 min Intense cardio feel i need to keep the cardio up going to ramp it up on off 5/3/1 days, maybe it will affect my strength gains too much?
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Old 09-04-2013, 08:34 AM   #18
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10 reps on the 3+ set
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Current (Goals) - HB squat:117.5 kg(140 kg) Bench: 95 kg (100 kg) High Pull: 82.5 kg (100 kg)

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Old 09-05-2013, 11:35 AM   #19
Ancrel
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Join Date: Aug 2013
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Training Exp: 6 months serious!
Training Type: Wendler 531
Fav Exercise: Deadlift
Fav Supp: Milk!
My Mood: Lurking
Reputation: 18697
Ancrel is a dedicated contributorAncrel is a dedicated contributorAncrel is a dedicated contributorAncrel is a dedicated contributorAncrel is a dedicated contributorAncrel is a dedicated contributorAncrel is a dedicated contributorAncrel is a dedicated contributorAncrel is a dedicated contributorAncrel is a dedicated contributorAncrel is a dedicated contributor
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Thurs 5.9.13

Deadlift

60k x 5
70k x 5
85k x 3
100k x 3
115k x 3
130k x 6 was struggling for grip on this 3+ set ill have to get come chalk!

Shrugs 110k 4 sets of 10

DB Rows 45k 5 sets of 12 Grip and issue with left hand on these too

Lunges 30k 3 sets of 12

Leg Press 200k 5 sets of 10
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Old 09-05-2013, 11:43 AM   #20
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Looks like things are going well. Have you considered using straps or Versa Gripps?
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