No.13's training.

Lol i cant squat for **** either mate. Sets of 6-10 are good for improving thought because if you get 5, you can always get another one if you see what I mean.

Well, especially for you dave, I'll see what I pull out the bag later this afternoon

How's your training going?

Not too shabby mate, squatting today back at home with LMC. Thinking ive got 142.5, hopefully smash out a sneaky few reps there. You jacked in 5/3/1?

I finished the third month of 531 and while I enjoyed it and seemed to work pretty much, I'm moving into my flat come friday so have been pretty busy hence the unstructured training. I don't think my flat will hack deadlifts so have been looking at other means of training.

I did think I could possibly try rackpulls as they'd be easier on the floor but I only have 165kg of weight y'see!

Though I think once I've moved in I may swap back to WS4SB for a few months, but use the 531 template for all ME lifts - squat + bench for example as it does seem to work.

Take the weights outside to deadlift? lol bit of GPP on the stairs!

Hah! I'm not sure I'm that dedicated!

My weight is steadily going down as a result of decreased kcals , however.... my squat is going up! Great session today, about 50mins.

Squat
20 x 10
50 x 5x2
60 x 5
80 x 5
100 x 3
110 x 3
120 x 3
130 x 4 PB...(vid to follow)
110 x 5
100 x 5

Single Leg Calf Raise (each leg, with 2-3sec pause at top and bottom)
x 10
x 10
x 10
both legs x 20
both legs x 20

Situps
+10kg x 10
+15kg x 10
+20kg x 10
BW x 25


I had 2scoops of NO xplode beforehand... made me feel sick, irritable and hypo. Not worth it. The 130 I was going for a double/triple, which i would have been happy with. Then I heard:

Dave284
you can always get another one

And pushed out a 4th rep

Great squatting mate, really impressive especially given 122.5 x 5 a little while back. Top stuff 

Cheers my man! Probably aim for 125x5 next week or 135x3, see what freshers week has install for me!

No.13


Cheers my man! Probably aim for 125x5 next week or 135x3, see what freshers week has install for me!

Haha luckily freshers week has worked out as a deload for me. I highly doubt anything productive will get done!

I think the week will be a total washout for me!
Your going into your masters year aren't you?

On a side note, just bought myself a swanky new TV for the flat! Sexy.

Going into the 2nd year of an MPhil mate, did the masters part this year!

No.13

Really, I found going lower wrecks my hammies and glutes - strange.

I think it does when you're not used to the extra stretttttttttttch.

Nice squatting in the new vid
...talk about wide stance.
If I tried that my adductors would snap.....or hurt a little bit anyway.

Am in a whole world of DOMS today. Again, particulary in the 'ol glute area.

Heh, I never really thought it was that wide until you mentioned it.
I'll try going in abit closer next session and see where it gets me!

There was five there without a shadow of a doubt.

I see no reason why you can't be squatting 170kg or more very soon (if you haven't already?).

Haha, tell that to my legs! Cheers for the vote of confidence though BB!

1rm is currently 140kg, never had more on my back. We shall see what the future holds, I like your optimism though

Not a particulary great session today. Was aiming for 115 x 3 on the bench but the second rep went up soooo slowly that in no way was the third going to go up. I then tried an equal PB attempt at 125 but loaded the bar wrong, turned out to be 135... major fail. I think the main issue on 115 was the confidence in my shoulders, didn't seem to feel particularly stable and it unsettled me - this is something I'm going to address with more rear delt, trap, lat, medial delt work. Calorie deficit also playing havoc, but I've got a big 'ol tub of protein today so hopefully time to boost up the calories.

15/09

Bench
50 x 5
70 x 5
90 x 5
105 x 3
115 x 2 ...Awful
'135' x 0
100 x 3x3

CG Bench
80 - 3x8

DB Rows / Rear Laterals Superset
35 x 8 / 10 x 10
35 x 8 / 10 x 10
35 x 8 / 10 x 10

BB Shrug
60 x 8
80 x 8
100 x 8
100 x 8
 
Seated DB Curls
20 - 3x8

Just an idea, it might be worth you upping the amount of rowing exercises you do. That will really help build stability on pressing. I do about 140 reps of rows in every 8-9 days, and definately feel a difference in stability when pressing (certainly helps my messed up shoulder).

Nice work though!

Yeah you've got a point fun meter, I used to do a fair bit of rows/chins/rear delt stuff when on ws4sb earlier in the year. 531 has been good to me but I think the lack of upper back work has crept up on me.

No.13


Yeah you've got a point fun meter, I used to do a fair bit of rows/chins/rear delt stuff when on ws4sb earlier in the year. 531 has been good to me but I think the lack of upper back work has crept up on me.

Get rowing bitch!

I need too as well