Yeeeeeeaaah Buddy- dave's log

The BB odesey contiunes!  lol

iaink


The BB odesey contiunes!  lol

Lol it ll be interesting to see how things pan out when the weights go up in a cycle or twos time.

Bench

60kg x 5
80kg x 3
95kg x 5
105kg x 3
115kg x 7
90kg x 10
70kg x 10

HS chest press

30kg / side x 10, 10

Chin ups

bw x 5
bw + 12.5 x 5
bw + 12.5 x 5
bw + 12.5 x 5

Bent over row

60kg x 12
60kg x 12
60kg x 12
60kg x 12
60kg x 12

Db curl

12.5kg's x 8
12.5kg's x 8

Quick session, in and out in 45 mins. Doesnt really feel like im doing a lot on this programme at the moment and theres a deload next week. I could skip it out, but I think I ll do it. I ll still make it to the gym but try and stick with some BW stuff and some rehab type things, single leg, shoulder health etc.

Deadlift-

70kg x 3
70kg x 3
110kg x 3
150kg x 5
170kg x 3
190kg x 6 - probably a PR
110kg x 10
110kg x 10
110kg x 10

Seated cable row

'12' x 10
'15' x 10
'17' x 8
Drop set 20-16-14-12-8

Chins

bw x 5
bw x 5
bw x 5

190 x 6 puts a 1rm at exactly 500lb, so 2.5kg shy of my PR. I think as I get more used to pulling for reps this is going to shoot up. I took my stance out half an inch today, on the basis that with my feet as close as I usually have them its a little hard to get my hips through. I could still get into a good start position so I think a very slightly wider stance is the way to go. Deload next week.

Well done pal. Really in the roove now!

Is Uni rugby over now?

iaink


Well done pal. Really in the roove now!

Is Uni rugby over now?

Cheers pal. We re still training 3 times a week but its just touch at the moment. We have a game on June 10th in a local cup competition, although im unsure whether to play or not because my knee's are still not right.

Im really enjoying 5/3/1 so far.

Deload week session

Chin up

bw x 10 - overhand
bw x 10
bw x 10- semi pronated for the rest
bw x 10
bw x 10

Dips

bw x 10
bw x 10
bw x 10

Facepull

20kg x 10
25kg x 10
20kg x 10
20kg x 10
20kg x 10

DB curl

12.5kg's x 10
12.5kg's x 10

Press up

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

Nothing hard, just doing something for the sake of it really. Im not sure when I ll start again, either at the weekend or on monday. We ll see how I feel. Upping the predicted maxes to 135 for the squat (biggest underestimation), 125 for the bench (15kg+short or true 1rm), 207.5 for the deadlift (20kg off) and 72.5 for the MP.

Deload session 2

squat

60kg x 10
80kg x 10
100kg x 10

GM

60kg x 10
60kg x 10

HS low row, weight /side

20kg x 12
30kg x 12
30kg x 12
30kg x 12

HS incline press, weight /side

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

DB curl

12.5kg's x 10
12.5kg's x 10
12.5kg's x 10

Facepull

20kg x 10
20kg x 10
20kg x 10

Looking good after first wave of 531. Seems to be en vogue at the moment.
 
I'd sack the rugby. Could set you back a lot for just one game?

Yeah im getting on with it well. Hoping to get LM onto it at some stage...Yeah playing could **** it up a bit for a week, Im not sure whether I ll be selected or not anyway as they re aiming to play some of the younger players I think. If im picked I ll play and suck it up.

Squat

60kg x 5
90kg x 5
105kg x 5
120kg x 10

Good Morning

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

Could have probably made 15 on the squats but taking long pauses isnt really what this is about. Form felt really good today. Also GM's make my knees feel great afterwards.

Chucked the KB around for about 30 mins, did quite a few circuits etc. Hammies feeling a bit tight from the GM's earlier.

Military Press

45kg x 5
50kg x 5
60kg x 9

Chin

bw x 15
bw x 15
bw x 10
bw x 10

Single arm standing DB press

22.5kg's x 10
22.5kg's x 10
20kg's x 10

Bent over row

60kg x 10
80kg x 10
80kg x 10

Good to see the 5/3/1 is working out ok so far. Hopefully you can get a few cycles under your belt and work back up to actual 1RMs rather than slightly under and see how the reps go. Presumably slightly closer to 5, 3 and 1 then?

I've kind of knocked training on the head again. I'm out of work (since end of May) and my arm doesn't seem to be improving despite not training. It's kind of like what I envisage tennis/golfer's elbow to be but in the crook of my elbow/arm.
If you've ever done dips and on the final rep when you've stood down from the bars felt a bit of pain in your collar bone, that's what I get in my arm - but not from heavy weights but from brushing my teeth or holding a (pint) glass. I'm not even close to lifting weights yet.

Kind of ****ed off about it really.

Bad news all round mate. Im going to be home in the next few weeks if you fancy getting back amongst it. Having experienced a fair amount of arm pain I can sympathise with how ****ing annoying it is. I saw a physio about my knee yesterday, apparantly I have extremely high arches which mean that my feet offer virtually no shock absorbing qualities and I may need orthotics...that said ive been stretching a lot for the last 3 days and it feels loads better, played rugby last night and it is no worse today so thats good.

My arm seemed to stop hurting almost randomly once I started to pause benching, doubt that ll help yours tho. Maybe you could get a cortisol shot?

I started using 90% of all my 1rm's and then I add either 2.5 or 5kg to that max each week, so I should be up to 1rm's in the MP and bench first, deadlifts in 4-5 cycles and squats after that.

Deadlift

60kg x 3
100kg x 5
135kg x 5
155kg x 5
175kg x 8

RDL

80kg x 10
80kg x 10
80kg x 10
80kg x 10

Hanging leg raise

bw x 5
bw x 5
bw x 5

Chin up

bw x 5
bw x 5
bw x 5

Average session, couldve probably sneaked another rep on the deads but figured there was no point in pushing it today as I wasnt feeling great. Played rugby on wednesday night and not slept/eaten great since so I ll take the 8. Took the RDL's with a shoulder width stance and tried to really push my hips back to focus on my hamstrings.

How are you finding 5/3/1 Dave?

I managed to get my hands on the ebook and it's an interesting read, Jim Wendler seems a top a guy.

Few days ago:
 
Bench

bar x loads
60kg x 5
80kg x 5
95kg x 5
105kg x 10 - equal PR
65kg x 10
65kg x 10
65kg x 10

DB row

60kg x 10
60kg x 10

HS chest press, weight/side

20kg x 10
30kg x 10
35kg x 10

Bent over row

60kg x 10
80kg x 10
80kg x 10
80kg x 10

Mightve had 11 on the bench, pausing that many reps gasses me out quickly though.

Today
 
Squat

60kg x 5
80kg x 3
100kg x 3
110kg x 3
125kg x 10 - probably a PR

GM

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

Ab pulldown

70kg x 10
70kg x 10
80kg x 10

Hamstring curl

42kg x 12
42kg x 12
42kg x 12

125 x 10 works out to a 1rm of 166kg, 6kg PR.

No.13


How are you finding 5/3/1 Dave?

I managed to get my hands on the ebook and it's an interesting read, Jim Wendler seems a top a guy.

Good mate, enjoying it so far. Too early to tell how well its working as im only on my 2nd cycle. Are you going to run it?