Spartigus 5/3/1

[Fazc]

Sounds good, I was actually going to suggest you incorporate some more Benching on the other day as well. I'd suggest CGBP first, then following that up with BTNP, should be better for your Bench.

[Spartigus]

Originally Posted by Fazc

Sounds good, I was actually going to suggest you incorporate some more Benching on the other day as well. I'd suggest CGBP first, then following that up with BTNP, should be better for your Bench.

Thanks! I think reading Practical Programming for Strength Training really helped my understand of programming.

Thanks, I will go with CGBP first

CGBP 5x5
Chinups 5x10
BTHP 5x5
Face Pulls 5x10 (I think these over rearward shrugs because I am shrugging the next day on deadlift day)
Curls 3x10


It should be fine to do Chinups before BTHP?

[Spartigus]

Today was the Pressing Day

CGBP
70kgx5
70kgx5
70kgx5
70kgx5
70kgx5

Felt good, still a bit light

Chinups
8kgx5
8kgx5
8kgx5
8kgx5
8kgx5

These felt good

BTNP
50kgx5
50kgx5
50kgx5
50kgx5
50kgx4

Felt a bit heavy, maintain weight next week.

Cable Row
30x10
30x10
30x10
30x10
30x10

Felt good

I didnt do bicep curls, there were too many people standing infront of the db's so I went home

Overall it felt pretty good! I am happy with it!

On another note, I weighed in at 94.5kg at the gym, heaviest I have ever been

[BendtheBar]

On another note, I weighed in at 94.5kg at the gym, heaviest I have ever been

Hulk mode Spart.

[MC]

Nice training and weight gain, Spart! Get ready for new t-shirts!

[markievicz]

nice press day Spartigus, large BTNP numbers

[tank]

great work spart. nice weight!

[MikeM]

Nice numbers as always, Spart! Awesome powerliting totals! Easily over a grand now, if I converted those numbers properly (always a sketchy proposition for us Americans!

Hope that knee thing clears up!

[LtL]

Strong work as always buddy.

LtL

[Spartigus]

Gah!!! I wrote out a large writeup and my web browser deleted it... I literally just finished it...

Thanks for the feedback guys!

I have been sick and I tweaked my lower back on Friday when I was sick. It was a fairly sharp pain but I have been icing/heating it and its feeling quite a bit better today Though it still hurts doing a bend movement.

Here is my plan for this week and so on, taking into account I kept getting punished by the 115kg bench and my knees and my back.

Benching - 110kg for 5 singles, 90kg for 5x5. I will build up my confidence, this will feel light, and in 2-3 weeks I will be back on the PR train.

Squatting - 140kg for 5 singles, 100kg for 5x5. Same as above, but will also give my lower back and knees a little lighter sessions.

Pressing day - No change, progress from last week.

Deadlifting - 170kg for 5 singles, I will also drink a glass of MTFU and do deadlifts 5x5 at 130kg. In 2 weeks I will be in PR's again, and it will give my lower back a little recovery.

Depending on how my lower back feels, I might do light squats/deadlifts this week.

Today was bench

Bench Press
20kgx20
40kgx10
60kgx10
80kgx5
100kgx2
110kgx1
110kgx1
110kgx1
110kgx1
110kgx1

Felt like butter, confidence is high

Bench
90kgx5
90kgx5
90kgx5
90kgx5
90kgx4

I missed last rep here, lower back was cramping a little.

DB Rows
50kgx8
50kgx6
50kgx6

Some kid was using the 50kg db's, so I grabbed the EZ bar and loaded that up to 50kg. The heaveist DBs are also 50kg. I am trying to figure out what to do for when I hit 5x10 on DB's. Using the EZ ended up not working well, was too hard to balance and I kept having to move my head as I rowed, or the plates would hit me in the face. So I am not sure what to do here....