No.13's training.

Good change in the contest.  I am aiming to get to that condition.

Cheer faux, knew I could have done better but am fairly pleased with the results!

17/08

Military Press
3 warmup sets
50kg x 5
55kg x 5
62.5kg x 10

Chins
BW x5
+10kg 4x5
BW x7

Dips
BW x8
+10kg 3x6
BW x10

Seated DB Curls
17.5kg x8x3

Weighted situps
20kg x8x3


Ok session, situps were hard. Felt soooo tired throughout! Got a 12hour shift tomorrow so I'm going to be knackered. Might go to the seaside then on wednesday!

Nice pressing dude. Have you ever done any push pressing/push jerking? Good feeling having 100kg overhead and you could def manage that!

Not really tbh dave, done it occasionally after military press to push out a couple more reps. I've yet to nail a 100kg powerclean yet (though I think it's perfectly doable) and so 100kg overhead is a daunting though

Went seaside yesterday with the missus, ate chips, fishcakes amongst other ****e.

Squat today. Feeling lethargic but pushed on anyway.

20/08

Squat
3 warmup sets
85 x 5
97.5 x 5
110 x 8

Fronties
60 x 10
60 x 10
60 x 10

Goodmornings
60 x 8
60 x 8
60 x 8

Single legs Calf Raises
3x10


Nice quick session. Been about 2 weeks since squatting properly and lost my groove a little, bit dissappointed, would have liked 10reps.

Finally get my form sorted on the front squats. Will keep adding the weight and keep the reps high until I begin to **** up again!

Bench tomorrow. 102.5 x 8 is the aim, anything above is a bonus.

Strong pressing, what is your max?

How wide are your feet on the squat?
Do you use a low bar or high bar position?
Are you driving your head back into the bar on the ascent?
Are you doing the warmup reps/sets as fast as possible (on the ascent)?

High reps on front squat are hard due to the difficulty breathing when the bar is in the correct position (presuming you are using clean grip).

5x5 may be a better option?

Hi mate,
Max bench is 125kg at the moment, though I think I'm on for 130, which I'll try at the end of this 531 cycle *if* I'm happy with the progress. May even throw in a sneaky 132.5

I've experimented to death with my squat technique, I've finally settled on mine now, I'll get a video up next week and show you guys.
Feet aren't too wide, outside shoulder width but not excessively.
Low bar position.
Head driving up yes.
Hmm, probably not, I may be a little lazy on the warmup sets. I do them pretty slow to make sure I get my form sorted, by the time I get to my working set I'm finally comfortable with it
As before, will try to get a video up next session, but crap diet over the past two days won't have helped so put it down to that.

I actually don't mind high reps tbh. I've only had about 5-6 FS sessions. First time round I threw myself straight in the deep end going for singles/doubles/triples. On the second session I nearly broke my damn wrist attempting 110kg! I also like the extra volume too.

I'll keep adding 5kg each week, once I'm 100% happy and confident again, and can do say.... 80x10x3 I'll go to 5x5 for some strength stuff I just found 100kg on my collarbone really uncomfortable and with my makeshift powerrack - it isn't a particulary safe exercise!

Seems this is to be one of those weeks.... another dissappointing session.
Was really looking forward to it, but when push came to shove, tiredness kicked in?? Too many oats pre workout I think.
Going to invest in MP's pulse, give it another go, or may even try some NO-xplode.

21/08

Bench
3 warmup sets
80kg x 3
90kg x 3
102.5kg x 7

DB Bench
35kg x10x3

DB Row
35kg x10x3

BW Dips
12, 10, 8

Weighted situps
10kg x10x3


Dumbbell stuff approximately 5kg down, really didn't have my head in it. 7reps is crap, I wanted 8, 9 shouldn't haven't been out of reach either.

Just felt weak as a kitten today!

23/08

Deadlift
3 warmup sets
115kg x 3
130kg x 3
147.5kg x 8

Powercleans
60kg x 1
70kg x 1
80kg x 1
90kg x 1
100kg x 1  - just... PB!

Clean & Press
60kg x 1
70kg x 1
80kg x 1
90kg x 1 PB

SLDL
70kg x 10
70kg x 10
70kg x 10

Seated DB Curls
20kg x 7
15kg x 8
10kg x 12
10kg x 12

Single Leg Calf Raises
BW - 3x10


Deads felt very awkward today, don't know why. Grip wasn't comfortable, didn't think I'd manage even 3 reps on 147.5, the last two reps were very ugly, especially the last where I nearly lost my balance!

Finally cracked 100kg on the cleans so I'm happy.
Dave284 ignited my curiousity and had a play with some pressing, 90kg felt good, think 95 is one the cards for next week.

SLDL were fine, but felt like cardio.

And finally, I'm going to buy some NO xplode tomorrow, I'm sick of feeling poo when I workout, am working shifts at the mo and they're killing me.

Good session champ

Cheers dave!

Mixed session today... Last working sets on MP was a total ****ing crock of ****ing ****. Was really annoyed at myself, I got 7 reps at the weight 4weeks ago, should be going forwards, not backwards! So I kicked my wimpy body into gear and made myself have 3 more attempts hah!

25/08

Military Press
3 warmup sets
52.5 x 3
60 x 3
67.5 x 4 ... WTF!!!
67.5 x 6
67.5 x 5
67.5 x 4

Chins
BW x 5,5,5,5,5,5,5,5,5,7 (52)

Dips
BW x 10,10,10,10,8,2 (50)

Seated DB Curls
17.5 x 8
17.5 x 8
15 x 8


No time to do situps, session lasted just over an hour. Going to order myself some no xplode now as atm my workouts suck ass.

Haha I like what you ve done there. Ive got 67.5 for reps tomorrow, so you say its 7 to beat.....?

Heh, I wanted to punish myself.  Really annoyed with how it went tbh. 7reps is pb, but we'll go with my current 6 No xplode coming tomorrow so fingers crossed for a decent squatting sesh.

Let me know how you get on Dave!

27/8

Squats
2 warmup sets
90kg x 3 (mis calculation)
90kg x 3
102.5kg x 3
115kg x 6 ...****sake
115kg x 4 ...urghh...

Fronties
60kg x 10
65kg x 10
65kg x 10

Goodmornings
50kg x 10
50kg x 10
50kg x 0, still pissed off about the squats and didn't bother

Singe leg calf raise / weighted situp superset
BW 3x10 / 10kg 3x12


First taste of NO xplode today, turns out it doesn't work miracles! I found I had more energy by end of the session though. Gutted about the squats, this cycle seems to be a total bitch, squats sucks, mp sucks, bench sucks, deads sucks... really is one of them weeks with all lift's going backwards

Bah.

Second dose of NO xplode today. Think the stuff is massively overhyped to be honest. Will carry on with the rest of the tub but doubt I'll buy again.

Woke this morning with abit of a cold, took some multi vits, couple pints of OJ, Vit C tabs, lemsips, wanted to nuke it out my system. Was doubtful whether to do any weights but felt better after some lunch.

I've noticed today I'm actually looking a little leaner. One of the reasons for the downfall in my strength is probably due to a drop in kcals and an increase in activity. I'm working stupid hours at the mo and don't always get a chance to eat as much as I want, plus I'm always lugging around beer crates and kegs with a near-constant sweat on. Dare I say I'm actually looking forward to going back to uni and finding that beer gut again!

Bench today, every set felt heavy! Form seemed totally off, bad day in the dungeon... Threw in a 120 as well to test the water for a 130 attempt.

30/08

Bench
3 warmup sets
85 x 5
97.5 x 3
107.5 x 6
120 x 1
100 x 5
90 x 5x3

DB Bench
40 x 8
40 x 8

DB Row
40 x 8
40 x 8
40 x 8

Dips / Weighted situp superset
bw x 10 / 10kg x 12
bw x 10 / 10kg x 12
bw x 10 / 10kg x 12


Ok session. I'm nearing the end of the 3rd cycle of 531 and hasn't been as successful as the previous two, let's see where the fourth will take me.

Video of 107.5 x 6, last two reps were grinders. All sets just didn't feel particulary "right" today, if that makes any sense, felt very awkward.

Good session mate, im sure you ll smash a 130 soon.

Hello mate!
Aiming for 130 on the bench would be great, do you get the same panicky feeling I do sometimes not having a spotter though, I am sure you would do more with someone over you egging you on too!
 
Oh by the way I managed 16 reps on 80k today, you still on for the beginning of next month? If not, no worries I might try to beat you to 130, mind you I would have to do 115 again first though doh!
 
Glad you reviewed (are using) No - xplode I have heard rave reviews and it is nice to get an unbias opinion for once!

Cheers Dave! Trying hard to close the gap

Mr DA! How was the holiday? I'm up for starting mid september or so if that's cool with you? Am moving flat around then so gives me chance to get myself sorted. I've never actually have a spotter whilst benching, thankfully the catchers on my nifty scaffold setup are bang on the right height for me - it's just unsuitable when someone else benches with me!

While the first two sessions with NO xplode were pretty crappy, I think I got my timings right today and gave me a little boost. It's got rid of any lethargy I'm feeling but doesn't give me "animal madness" like some users have described, this was with 1.5 scoops too. However I got two pb's today so can't be too bad

31/08

Deads
3 warmup sets
122.5 x 5
140 x 3
155 x 7 PB... = 191kg 1RM

Clean & Press
60 x 3
75 x 2
85 x 1
95 x 1 PB

Strict Press
60 x 8
60 x 6

Weighted Chins
BW x 5
+10kg 5 sets of 3

SLDL
80kg x 8
80kg x 8
80kg x 8

Weighted Situps
+10kg x 20


Whole session took about 50mins which I'm happy with. Deads felt good, could have *possibly* ground out another rep but wanted to keep a little left in me. 95kg c+p was abit slow but 97.5kg should fall next week I reckon... 100kg overhead before september is up

Very tidy pulling mate. 45kg to catch up 

107.5?
110 x 6 should see you to 130 no problem I would've thought.

What happened to 100 x 10?

Dave284


Very tidy pulling mate. 45kg to catch up 

Im'a coming to getcha! Nervous?