Yeeeeeeaaah Buddy- dave's log

Squat
 
60kg x 5
80kg x 3
100kg x 5
110kg x 5
120kg x 11 -PR
110kg x 10
80kg x 10
80kg x 10
 
RDL
 
110kg x 10
110kg x 10
80kg x 10
 
Cable abs
 
30kg x 10
30kg x 10
30kg x 10
 
Bit of a cheap PR but 1st time round this cycle I got 10 so I wanted to progress if only a little. Next week is 125 and I ll think I ll shoot for a comfortable 8 as supposed to PR equalling (10) in order to shoot for 130 x 8-10 the week after.

20kg to go.

Strong work in here Dave.

I was thinking about trying 5-3-1, but then decided I enjoy spending 2 hours in the gym and would be lost without it taking up a huge % of my day haha

Those single arm squats sound pretty cool for the obliques

Whats with sets of 10 on a 531 program? Though it was 5 3 1 and rest week?

Stonehenge
 
Where the banshees live and they do live well

cricket_fire


Strong work in here Dave.

I was thinking about trying 5-3-1, but then decided I enjoy spending 2 hours in the gym and would be lost without it taking up a huge % of my day haha

Those single arm squats sound pretty cool for the obliques

Lol it takes a fair bit of time actually depending on the assistance template you use. Squatting took 1.5 hrs total and I cut it short a little because I needed to leave.
 
Yeah im going to stick with them, nice feeling in the core.

20kg to go.

iaink


Whats with sets of 10 on a 531 program? Though it was 5 3 1 and rest week?

5 3 and 1 are the aims for the day and are the minimum, but you generally max out on the last set. As the 1rm weights you use go up (im using 140 for squat, 125 for bench and 205 for deadlift - which are all well shy of true 1rm) the reps will obviously go down.

20kg to go.

Dave, do you have the 531 ebook or have you just pieced it together from various places?

Journal

Dave284

iaink


Whats with sets of 10 on a 531 program? Though it was 5 3 1 and rest week?

5 3 and 1 are the aims for the day and are the minimum, but you generally max out on the last set. As the 1rm weights you use go up (im using 140 for squat, 125 for bench and 205 for deadlift - which are all well shy of true 1rm) the reps will obviously go down.

Right so you did you 5 day with a weight that was too light ;) Gotcha!

Stonehenge
 
Where the banshees live and they do live well

No.13


Dave, do you have the 531 ebook or have you just pieced it together from various places?

Got the book mate, why do you ask?

20kg to go.

iaink

Dave284

iaink


Whats with sets of 10 on a 531 program? Though it was 5 3 1 and rest week?

5 3 and 1 are the aims for the day and are the minimum, but you generally max out on the last set. As the 1rm weights you use go up (im using 140 for squat, 125 for bench and 205 for deadlift - which are all well shy of true 1rm) the reps will obviously go down.

Right so you did you 5 day with a weight that was too light ;) Gotcha!

Lol yeah, basically the reasoning is if you use a lighter 1rm then you can make consistant progress for a longer period. Ive been reading Wendler's log on elite and he seems to generally operate between 3-10 reps on the final set.

20kg to go.

Any ideas what happens when you finally get round to using your true 5/3/1 RM? Does progression come to a grinding halt or is there a strategy to keep adding weight/reps each cycle?

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

LMC


Any ideas what happens when you finally get round to using your true 5/3/1 RM? Does progression come to a grinding halt or is there a strategy to keep adding weight/reps each cycle?

Once it gets to the stage where its getting hard to hit the 5/3/1 you will in theory have a new 1rm if everything goes to plan. So then you take 90% of this new max and start over again.

20kg to go.

Dave284

No.13


Dave, do you have the 531 ebook or have you just pieced it together from various places?

Got the book mate, why do you ask?

Just curious mate, you;d mention a while ago I think that you were gathering bits of info from other peoples journals etc, also when you said your starting weights are well shy of your 1RM I wondered if you were working on the 90% concept, or infact gone abit lower/

Journal

No.13

Dave284

No.13


Dave, do you have the 531 ebook or have you just pieced it together from various places?

Got the book mate, why do you ask?

Just curious mate, you;d mention a while ago I think that you were gathering bits of info from other peoples journals etc, also when you said your starting weights are well shy of your 1RM I wondered if you were working on the 90% concept, or infact gone abit lower/

Yeah from gathering some info about what other people have done (and also what Wendler recommends) I started at more like 85% and am working up. Right now I think im working off 140/125/207.5, bearing in mind ive squatted 140 5x5, benched 120 x 5 and pulled 230. My rep calculated max's right now are like 167, 142 and 228 I think.

20kg to go.

Ah right ok, as I said, just curious
First day of deload week, I actually feel like I really need it, diets been all over the place, sleep has been non-existant but it'll be a welcome break.

Journal

No.13


Ah right ok, as I said, just curious
First day of deload week, I actually feel like I really need it, diets been all over the place, sleep has been non-existant but it'll be a welcome break.

Yeah the deloads are needed once you get to them I think.

20kg to go.

Bench
 
60kg x 10
80kg x 5
95kg x 5
105kg x 8
90kg x 8
80kg x 8
70kg x 8
 
Incline (steep)
 
70kg x 4
60kg x 6
60kg x 5
 
Chin
 
bw x 10
bw x 10
bw x 10
 
Dip
 
bw x 20
bw x 10
 
Bent over row
 
70kg x 10
70kg x 10
70kg x 10
70kg x 10
 
DB curl
 
12kg x 10
12kg x 8
 
PR on the 105 is 10 so wasnt too bad today. Wanted to chin more but i was gassed badly.

20kg to go.

Hour of karate. Mr Miagi bitches.

20kg to go.

How's training at the Taro working out for you? Still full of ****s?

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

LMC


How's training at the Taro working out for you? Still full of ****s?

Why do you think I text you every 5 days asking how your arm is?

20kg to go.

Anyone interested in 5/3/1:
 
http://www.tmuscle.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

20kg to go.

Deadlift
 
70kg x 5
70kg x 3
70kg x 2
120kg x 1
135kg x 5
155kg x 5
175kg x 8
120kg x 10
 
Reverse DB lunge off a step
 
10kg's x 10
10kg's x 10
10kg's x 10
 
GM
 
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10
 
DB side bend
 
45kg x 10
45kg x 10
45kg x 10
 
175kg x 8 equals a PR, I think Id probably have more, im still aching from squatting and benching after my 10 day illness spate.
 
Ive planned out the next 3 months of 5/3/1 on excel and things are looking good. Im back at 85-86kg at the moment, might get some pics done later today.

20kg to go.

Good going dave, taking into account you had the lurgy!

Journal

Cheers champ. Things are going ok, I really want to focus on bringing my squat up at the moment, 180 asap is the goal, I reckon in 2-3 months of solid squatting it might be there.
 
1hr 15 of karate.

20kg to go.

Nice work bro. 10 rep deadlifts are brutal haha

cricket_fire


Nice work bro. 10 rep deadlifts are brutal haha

Yeah man they ****ing suck. I did the boring but big 5 x 10 for deads a few times but after that there is **** all chance of getting much else done in a session so I figured id sack that off!

20kg to go.

MP
 
bar x loads
40kg x 5
45kg x 5
50kg x 5
60kg x 7
40kg x 10
40kg x 8
 
Chin
 
bw x 10
bw x 10
bw x 10
bw x 10
bw x 10
 
Dip
 
bw x 15
bw x 15
bw x 15
 
Stand away lat pull
 
25kg x 12
25kg x 12
25kg x 12
25kg x 12
25kg x 12
 
DB shrug
 
45kg's x 15
45kg's x 15
 
DB curl
 
14kg's x 10
14kg's x 8
 
Not perfect but productive.

20kg to go.

Hr of karate, tweaked my right hamstring, icing it atm.

20kg to go.

Aching after this week, thoroughly beaten up. Im going to squat on monday so I get a good few days to recover a bit! I ll take tomorrow off, might ride the bike for a bit and stretch then play with the kettlebell on saturday.
 
 

20kg to go.

Karate? Why not pick a more mincyer martial art? ;) lol

So whats the plan next week? I could do wed or friday night or sat or sunday morning afternoon? Plan next week is wed-squat/bench, fri or sat deadlift, sat or sun band benching and box squating. Off course you can turn up and do whatever?

Stonehenge
 
Where the banshees live and they do live well

iaink


Karate? Why not pick a more mincyer martial art? ;) lol

So whats the plan next week? I could do wed or friday night or sat or sunday morning afternoon? Plan next week is wed-squat/bench, fri or sat deadlift, sat or sun band benching and box squating. Off course you can turn up and do whatever?

I only do it because I like the feeling of other men touching me. Often.
 
Next week I am:
 
Squating monday
Benching tuesday
Deadlifting thursday
MP friday
 
(had to change stuff round because of some karate (man touching) obligations in a weeks time). Its wednesday the earliest in the week you are training?

20kg to go.

Squat
 
60kg x 3
60kg x 3
80kg x 3
100kg x 3
110kg x 3
115kg x 3
125kg x 8
90kg x 10
80kg x 10
80kg x 10
 
RDL
 
70kg x 10
80kg x 10
90kg x 10
 
Cable abs
 
3 x 10
 
125 x 8 is fine, probably had 12 if I pushed it but saw no reason too, pulled hamstring seems ok. 132.5 next week, shoot for a 6 I think.
 
All this light squatting seems to be doing whats its intended for- not hurt my knee (which is improving), improve form and build up more of a squatting base. 140kg x 10 and 180 x any here we come.

20kg to go.

A lot of people seem to be looking at this 5 3 1 lol, is it the new trend?? No.13 has just pm'd me offering it to me for a look at. Im intrigued now, as many of you are doing it. Hi Dave! First time posting in your journal lol.

Hello my friend, I see you're back again.

ste1984


A lot of people seem to be looking at this 5 3 1 lol, is it the new trend?? No.13 has just pm'd me offering it to me for a look at. Im intrigued now, as many of you are doing it. Hi Dave! First time posting in your journal lol.

Alright mate, yeah 5/3/1 seems to be en vouge at the moment! Im going to leave it a month or two more before I make any decisions about how much I like it.
 
If you do decide to go on it, id always ensure that when in doubt about something judge it by how you personally feel, rather than what the programme says. This is a key part of the 'philosophy of 531' (ie training intellegently), if you feel good push it, if not get your reps and call it there.

20kg to go.

Dave284

iaink


Karate? Why not pick a more mincyer martial art? ;) lol

So whats the plan next week? I could do wed or friday night or sat or sunday morning afternoon? Plan next week is wed-squat/bench, fri or sat deadlift, sat or sun band benching and box squating. Off course you can turn up and do whatever?

I only do it because I like the feeling of other men touching me. Often.
 
Next week I am:
 
Squating monday
Benching tuesday
Deadlifting thursday
MP friday
 
(had to change stuff round because of some karate (man touching) obligations in a weeks time). Its wednesday the earliest in the week you are training?

Yes pal. Working 4 shifts today and tom so carn't train till wed. Then I am down Hove training sat and southampton sunday. Don't suppose any of them are any good for you?

Stonehenge
 
Where the banshees live and they do live well

Erm nah that doesnt really help lol, might have to leave it for this trip home!

20kg to go.

Bench
 
bar x loads
60kg x 3
60kg x 3
80kg x 3
90kg x 3
100kg x 3
112.5kg x 6
 
Incline bench
 
60kg x 10
60kg x 10
60kg x 10
60kg x 10
 
Chin up
 
bw x 10
bw x 10
bw x 10
bw x 6
bw x 6
bw x 6
 
Dip
 
bw x 15
bw x 15
bw x 10
 
Bent over row
 
70kg x 10
70kg x 10
70kg x 10
 
Close grip pulldown
 
60kg x 10
50kg x 10
45kg x 10
 
DB curl
 
14kg's x 7
10kg's x 7
10kg's x 7
 
Benching still down on PR levels but not a million miles away.

20kg to go.

2hours of easy karate (mostly teaching) then 20-30 mins job/walk.

20kg to go.

2hrs karate teaching
 
Deadlift
 
70kg x 3
70kg x 2
120kg x 3
145kg x 3
165kg x 3
185kg x 8 - 10kg PR
120kg x 10
 
GM
 
60kg x 10
60kg x 10
60kg x 10
60kg x 10
 
Hanging leg raise
 
bw x 8
bw x 8
bw x 8
 
First deadlift PR in about a year. Felt really easy too. Pulled 175 x 8 last week so 10kg up in a week is good going. Works out to a 234-235kg 1rm.

20kg to go.

Do you still play rugby mate? An are you training for it at the moment?

Hello my friend, I see you're back again.

But of a grey area mate, since it looks like I wont be at uni next year I am officially clubless. Also I have no burning desire to play rugby union as I much prefer league and would rather play that (furthermore I have no real position in union anymore).
 
I might do some training with a local union side and play the odd game here and there but I ll only seriously play again if its league in the immediate future.
 
 

20kg to go.