Strong like Bull!!

Nevermind

x 2

I hate training in the morning...........
 
Bench
 
Warm up
5 x 65kg
3 x 75kg
7 x 85kg
 
Assistance
 
Bench
 
3 x 10 - 60kg
2 x 10 - 50kg
 
Bent over BB row
 
1 x 10 - 75kg
1 x 10 - 80kg
3 x 10 - 85kg
 
All went as I planned it to.  I wanted 7 reps out of the 85 and I got them.  I truly don't think 8 was there although if I'd have had a spotter I would have gave it a go.  This now puts my estimated 1RM at 104.8kg at the end of cycle 1.   Pleased with that, hopefully the progress will keep coming.

Booyaka shaaaa
 
Deadlift
Warm up
5 x 115kg
3 x 130kg
6 x 145kg
 
Assistance
 
Deadlift
 
5 x 10 - 75kg
 
Swiss Ball crunch 6kg - 5 x 10
Plate twists 12kg - 3 x 20
 
Went in there with 5 reps in mind and did 6.  Nothing dodgy about it either, good form throughout.  Not sure 7 would have been in there with the form in check.  I have however got a friction burn on my right forearm which is most painful.  My estimated 1RM max at the end of cycle 1 is now 174kg.
 
I shared the bar with another guy today who worked up to 170kg for 2.  I didn't like his form at all though, not much bend at the knees, rounded shoulders and head down.  He pretty much bounced the bar up from his thighs but fair play to him he was 2 stone lighter than me and I failed at 170 last time I tried.

Must be an echo in here.

DELOAD week
 
Military press
 
Warm up
5 x 40kg
5 x 45kg
5 x 45kg
 
Assistance
 
CG Lat pull down - 3 x 10 - 55kg
Hammer curls - 3 x 10 - 10kg
 
16 minutes cross trainer
 
Nice and steayd session for the deload week.  Wendler wasn't really too specific about what to do with assistance work during this week so I've just decided to do some light low volume stuff that I fancied doing.
 
Played 18 holes at West Midlands golf course today.  Went round in 93 which was to my handicap so not bad seeing as it's a trickier course than I usually play.  COuld have been better if I hadn't have 3 putted 5 of those   Got a medal competition tomorrow morning and feeling good about it.

5-3-1 rules

Yes indeed it does. 
 
First cycle done, I have excel graphs plotting progress.  Deadlift and Military are going in the right direction.  Bench went up, down and is coming back up again.  Squat has taken a serious nose dive due to change in depth.  Looking forward to seeing all the lines going up over the next two cycles.
 
I'll be changing my assistance style on the next one too.

DELOAD WEEK
 
Squats
 
Warm up
5 x 90kg
5 x 90kg
5 x 95kg
 
Assitance
 
Leg curls - 3 x 10 - 50kg
 
16 mins cross trainer
 
Easy stuff again today.  All followed 18 holes of medal competition golf in which I truly sucked.  Didn't get going until the 11th and by then it was too late.  Nice little run of 4 pars and some bogeys though.

DELOAD WEEK
 
Bench
 
Warmup
5 x 55kg
5 x 60kg
5 x 60kg
 
Assistance
 
Bent over BB Row - 3 x 10 - 60kg
Dips - 3 x 10
Skull crushers - 3 x 10 - 15kg
 
16 mins cross trainer
 
Absolutley flew through that workout.  With it being light I was having 30 seconds or less between sets.  It's actually difficult avoiding the temptation to go heavier.  Again assitance was a few light sets of what ever I fancied.
 
The prospect of no golf today is a grim one considering the weather.  I'll have to see what I can do about that.

DELOAD WEEK
 
Deadlift
 
Warm up
5 x 100kg
5 x 100kg
5 x 105kg
 
Assitance
 
CG Cable Rows - 3 x 10 - 50kg
 
Weighted crunches - 3 x 10 - 6kg
Plate twists - 3 x 20 - 12kg
 
16 mins Cross Trainer
 
Final workout of deload week and it was quite a pleasant week.  No DOMS, quick sessions, and definitely feeling nice and recovered ready for another 3 week beating. 
 

The new training maxes for cycle two will look like this...............
 
Military press - 65.5kg (+2.5kg)
Squat - 135kg (Stays the same)
Bench - 87.5kg (+2.5kg)
Deadlift - 153.5kg (+5kg)
 
Minimal increases on Military and Bench which I think is right.  A brave decision on the Deadlift to go for 5kg increase which I may regret but we'll see.  Squat is staying the same due to depth change, need to build up the weights again.
 
 
For the next cycle I'm changing the assistance work to Periodization Bible by Dave Tate.  Picking one exercise from each of the three assistance choices on that day.  Liking the look of this alot!
 
Day 1 Military Press (5/3/1)
• Shoulders or Chest – 5 sets of 10-20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups)
• Lats or Upper Back – 5 sets of 10-20 reps (DB rows, Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs)
• Triceps – 5 sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions)
 
Day 2 Squat (5/3/1)
• Low Back – 5 sets of 10-20 reps (Reverse Hyper, Back Raise, Good Morning)
• Quads – 5 sets of 10-20 reps (Leg Press, Lunges, Hack Squats)
• Abs – 5 sets of 10-20 reps (Sit-ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)
 
Day 3 Bench Press (5/3/1)
• Shoulders or Chest – 5 sets of 10-20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups)
• Lats or Upper Back – 5 sets of 10-20 reps (DB rows, Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs)
• Triceps – 5 sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions)
 
Day 4 Deadlift (5/3/1)
• Hamstrings – 5 sets of  10 -20 reps (Leg Curls, Glute-Ham Raise)
• Quads – 5 sets of 10-20 reps (Leg Press, Lunges, Hack Squats)
• Abs – 5 sets of 10-20 reps (Sit-ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)
 

Back on it......
 
Military Press
 
Warm up
5 x 50kg
5 x 55kg
8 x 60kg
 
Assistance
 
Incline BB press
10 x 60kg
10 x 50kg
3 x 10 - 40kg
 
Lat pull down
2 x 10 - 50kg
2 x 10 - 55kg
1 x 10 - 60kg
 
Skull Crushers
10 x 15kg
10 x 20kg
3 x 10 - 22.5kg
 
A struggle to get in to the gym today.  Went after work which I hate doing so when I got there I kinda rushed through it all.  I wanted to beat my last effort with a 60kg Military press which was 7 reps.  I managed 8 but if i'm honest the last two were push presses.  Was feeling weak when I started the Incline BB but I recovered throughout the Lat Pull downs and Crushers.  Hoping it was just a combination of an off day with not really wanting to be there.
 
 

Squat
 
Warm up
5 x 105kg
5 x 110kg
8 x 115kg
 
Assistance
 
Good Mornings
5 x 10 - 50kg
 
Leg press
10 x 90kg
10 x 95kg
10 x 100kg
10 x 110kg
10 x 120kg
 
Weighted crunches 7kg - 5 x 10
 
Mixed feelings on this one.  The squats were tough as always.  Worked hard for the 8 reps.  I think if I had a training partner or spotter I could have gotten more out of it.  With ass to the grass squats this is the first session that has made the line go upwards on my progress graph  I've not done Good Mornings in a long time so kept the weight light.  I've got tight ham strings aswell so I find keeping my legs straight throughout quite difficult.  I've not used the leg press in a long time either and I was surprised at how easy it is hence the constant increase in weight.  I think next time I'm either gonna use the 45 degree press or start a lot heavier than I did. 
 
Played 18 holes at the Forest of Arden championchip course this morning.  Finished in 100 which was disappointing.  Poor course management through the back 9 cost me.  I tried to take on a water shot that should never have been attempted.  I've learnt for next time though
 

Bench
 
Warm up
5 x 70kg
5 x 70kg
12 x 75kg
 
Assistance
 
Military press
4 x 10 - 40kg
1 x 10 35kg
 
Bent over BB row
1 x 10 - 60kg
1 x 10 - 70kg
3 x 10 - 80kg
 
Tricep pull downs
3 x 10 - 36kg
1 x 10 - 32kg
1 x 10 - 27kg
 
Hammer curls
3 x 10 - 12.5kg
 
I got 12 reps out of 75kg last time so I wanted to beat that.  It didn't happen and wouldn't have happened had I have tried, I'd have been pinned under the bar.  Bit dissapointing.  Militarys were tough after that but the rows I found quite easy.  My triceps died throughout the pull downs and I was naughty and decided to throw a few bicep curls in seeing as there aren't any scheduled in this routine. 

Having watched Benni pull 1015lbs unquipped for a world record I went to the gym pysched up and ready to rip up a 1020lb'er.  Here's how it went...............................
 
Deadlift
 
Warm up
5 x 120kg
5 x 125kg
7 x 135kg
 
Assistance
 
Leg Curls
2 x 10 - 60kg
3 x 10 - 55kg
 
Hack Slide
1 x 10 - 45kg
4 x 10 - 30kg
 
Plate twists
5 x 10 - 12kg
 
Well disappointed with this one.  7 reps with 135kg is what I got last time.  7 reps is all there was this time   I really thought I'd get at least 8 seeing as I got 6 reps out of 145kg the other week.  It just anhilated me. 
 
The leg curls were then tough and as for the Hack slide I have no idea what went on there.  Granted I've not used that machine before but I was reckoning on using maybe 80kg and finding it easy.  I did my first set with what was left on by the previous user so I could get a feel for it.  At the end of set one I was on the verge of puking.  The next 4 sets were a mental battle as my mind was telling me to give up and go home coz I was fooked.  I refused to listen though and scrapped the barrel for the last ones.  I didn't even do my 16 minutes cardio at the end this time.  Total bum out, I think I'm now going to go and sob in the shower! 

Military Press
 
Warmup
3 x 55kg
3 x 60kg
9 x 60kg
 
Assistance
 
Incline BB Press
1 x 10 - 60kg
2 x 10 - 50kg
2 x 10 - 40kg
 
Lat Pull downs
5 x 10 - 60kg
 
Skull Crushers
2 x 10 - 25kg
1 x 10 - 20kg
2 x 10 - 15kg
 
Done this yesterday.  Was pleased with the extra rep over last time for the 60 Military.  My triceps just died at the end of the skull crushers.  Good progress.
 
Played Hatchford Brook this morning.  Shot 92 despite a +4 on one hole.  The greens were the worst I've ever seen.  Would not recommend it.

Squat
 
Warmup
3 x 110kg
3 x 115kg
3 x 125kg
 
Assistance
 
Good Mornings
3 x 10 - 55kg
2 x 10 - 60kg
 
Leg press
1 x 10 - 120kg
1 x 10 - 130kg
1 x 10 - 135kg
1 x 10 - 140kg
1 x 10 - 160kg
 
Weighted crunches
5 x 10 - 6kg
 
I've fallen out of love with the whole squating thing.  I went there today with a 'can't be arsed' frame of mind.  I did the minimum 3 reps with 125kg.  Could I have done more.......probably.  Could I be bothered.......not really.  I'm hoping my enthusiasum will pick up for next week.

Bench
 
Warm up
3 x 70kg
3 x 75kg
10 x 80kg
 
Assistance
 
Military Press
3 x 10 - 45kg
2 x 10 - 40kg
 
Bent Over BB Row
1 x 10 - 80kg
1 x 10 - 85kg
1 x 10 - 90kg
1 x 10 - 85kg
1 x 10 - 80kg
 
Tricep pull downs
2 x 10 - 40kg
1 x 10 - 36kg
1 x 10 - 32kg
1 x 10 - 27kg
 
Hammer Curls
3 x 10 - 14kg
 
Totally different vibe from the last workout.  Felt good and motivated.  Got an extra rep on the 80kg Bench which is good for my graph.  Felt strong throughout.

Deadlift
 
Warm up
3 x 125kg
3 x 135kg
6 x 140kg
 
Assistance
 
Leg Curls
1 x 10 - 60kg
1 x 10 - 65kg
3 x 10 - 60kg
 
Hack Slide
5 x 10 - 40kg
 
Plate Twists
5 x 14 - 16kg
 
I feel like I got this one spot on.  I could have pulled another rep with 140kg, perhaps even 2 but by stopping at 6 I didn't completely blow myself out.  I felt strong through the rest of the workout and even got on better with the hack slide this time (still think it's evil though).  Got home feeling good and hungry.