Yeeeeeeaaah Buddy- dave's log

Another BB session. Arnie would have been proud of that benching volume.
 
But disapointed only 2 sets for the gunz!

Some solid volume. You bulking up atm?

jack5r


Some solid volume. You bulking up atm?

Maybe a bit, ive basically jumped on the Jim Wendler 5/3/1 programme. The 5 x 10 after the top set is all very easy and just to get some extra work for the muscles involved.
Main goals are to hit a squat and deadlift PR in the next 2 months. Id like to end up 95-100kg and stay around there so any extra size is an added bonus really.

iaink


Another BB session. Arnie would have been proud of that benching volume.
 
But disapointed only 2 sets for the gunz!

Like you said if I cant out deadlift you (knees fault...lol) I may as well try and out bench you!

Although I've written up the 5/3/1 prog, I didn't realise how much volume was involved until I saw your last few updates. All that DLing looked pretty savage, albeit with rather light weight. How does it feel after 50 reps?

Dave284

iaink


Another BB session. Arnie would have been proud of that benching volume.
 
But disapointed only 2 sets for the gunz!

Like you said if I cant out deadlift you (knees fault...lol) I may as well try and out bench you!

At the moment you can out bench me raw!

Lord Monkcheese


Although I've written up the 5/3/1 prog, I didn't realise how much volume was involved until I saw your last few updates. All that DLing looked pretty savage, albeit with rather light weight. How does it feel after 50 reps?

The 5 x 10 isnt a required part of the programme, its an assistance template called 'boring but big'. You can substitute it for any assistance work you see fit really. The important part of the assistance is to supposedly to focus on the muscle, rather than the movement...ie keep it fairly light.

iaink

Dave284

iaink


Another BB session. Arnie would have been proud of that benching volume.
 
But disapointed only 2 sets for the gunz!

Like you said if I cant out deadlift you (knees fault...lol) I may as well try and out bench you!

At the moment you can out bench me raw!

 
Thats because of my sick gunz innit.
 
Yesterday-
 
wanted to squat but I tweaked my lower back slightly last week and it was pulling a tad after the warm up so I left it and did MP insted. Not too worried about missing a session because I want to keep the squats light for a while whilst I get back into them and solidify some form issues.
 
MP
 
bar x 10
45kg x 3
55kg x 3
60kg x 9
 
dips
 
bw 5 x 15
 
chins
 
bw x 30 reps

Chins - 30 reps. How many sets was that? I think if I started now I'd have 30 reps knocked out by around 5pm. (it's 3:30 now!!)

Lord Monkcheese


Chins - 30 reps. How many sets was that? I think if I started now I'd have 30 reps knocked out by around 5pm. (it's 3:30 now!!)

6 sets of 5 as I was in a hurry. 30 reps in an hour and a half would be a good workout for you surely?

Obviously I'd have to remove my shoes, socks and t-shirt to prevent any excess weight slowing me down and the warm-ups on the lat pull-down would count towards the 30 but I reckon on a good day with a prevailing wind it might be achievable....

Actually my arm's ****ed again from that old niggling recurring injury. Previously I thought it might be in someway due to the AAS but this time it's come back and I haven't touch any special supps since Oct. Seeing as I'm currently not training lower body, most pullling movements hurt, bicep training is out and a few pressing movements make it hurt it doesn't leave a lot I can do.

All that remains is abs and cardio.
Balls

Lord Monkcheese


Obviously I'd have to remove my shoes, socks and t-shirt to prevent any excess weight slowing me down and the warm-ups on the lat pull-down would count towards the 30 but I reckon on a good day with a prevailing wind it might be achievable....

Actually my arm's ****ed again from that old niggling recurring injury. Previously I thought it might be in someway due to the AAS but this time it's come back and I haven't touch any special supps since Oct. Seeing as I'm currently not training lower body, most pullling movements hurt, bicep training is out and a few pressing movements make it hurt it doesn't leave a lot I can do.

All that remains is abs and cardio.
Balls

****ing hell mate, one thing after another isnt it. Why dont you see your back fixing women about it? Have you tried gripping only using your fingers, no thumb? Supposedly this takes some pressure of a tendon in the elbow I think?

I had a 3 hour PhD experiment I was helping out with today, involed jumping off a box 100 times, doing some other jumping and some power output stuff. Was knackered afterwards as it was BOILING in the lab.
 
Deadlift-
 
60kg x 3
100kg x 3
140kg x 3
160kg x 3
180kg x 8
105kg x 10
105kg x 10
105kg x 10*
 
HS iso low row
 
20kg/side x 10
25kg/side x 10
30kg/side x 10
 
* Was going to do 5 x 10 but I was feeling it by this stage after a very long day so called it and did some light upper back stuff.
 
Happy with 180 x 8.

You competed in PL mate? You have the strength to compete.

badboy007


You competed in PL mate? You have the strength to compete.

I havent, but Im going too. I want to get a total to work on.

Bench

60kg x 3
90kg x 3
100kg x  3
110kg x 9* all paused
75kg x 10
75kg x 10
75kg x 10
75kg x 10
75kg x 10

HS lat pull down, weights/side

30kg x 10
30kg x 10
30kg x 10
30kg x 10
30kg x 10

*missed a tenth by about an inch at the top. Touch and go PR is 110kg x 10 so just missing this paused made me wet in my special place.

Squat

60kg x 3
60kg x 3
90kg x 5
100kg x 3
120kg x 8
80kg x 10

Good morning

60kg x 10
60kg x 10
60kg x 10

Leg raise- 2 sets

Back still pulling a little to kept it fairly easy and fairly short. I think I probably had 10-12 on the 120 but I figured there was no point in pushing it with a slightly dodgy back. More next time.

Where can I find the 5/3/1 program?

The last set of the 5/3/1 programme supposed to be as many as you can do right?

badboy007


Where can I find the 5/3/1 program?

The last set of the 5/3/1 programme supposed to be as many as you can do right?

You have to buy the ebook from elitefts.com (15 quid i think) or try and piece it together from peoples logs.

I tried to put it together and I got about 70% of what the book says right, but id advise getting the book to be honest, its really good.

Regarding the last set, yes and no. It all depends on some other variables.

MP

bar x 10
40kg x 3
50kg x 5
55kg x 3
65kg x 6

DB shoulder press

20kg's x 10
20kg's x 10
20kg's x 10
20kg's x 10
20kg's x 10

Chins

bw x 10
bw x 10
bw x 10
bw x 10
bw x 10