No.13's training.

Crazy strength gains for three months. Looking solid in the last pic to. Good job.

 Body Weight - 75kg
Bench - 140kg
Squat - 180kg
Deadlift - 180kg

Age - 21

Sounds good, very good strength gains off two cycles. Got some decent weights for your size, 185x1 DL shouldnt be a problem. I think the 5/3/1 formula is conservative.  
I started 5/3/1 about 3 or 4 weeks ago, but only just started my journal again. Im really liking the program.

Will keep an eye on how you get on with it. Cheers

3.......
 
Looking solid in the pics fella, you need to put on more weight though, it helps with chin ups apparently ......

 Journal
Don't hurt your hand while you're tapping.

Dave284


200 is a good goal mate, it ll feel good when you hit it! 150 x 7 will give you around 185 surely? Not a million miles off pushing 140 either.

Yeah, I think 185 is certainly doable, the 1rm calculators seem to be pretty accurate with me. I think it's a mental thing also, "the calculator says I can do this therefore I will" type of thing, gives you confidence. The only problem is I only have 165kg of weight at home! Been scouring ebay every week though.

jack5r

Crazy strength gains for three months. Looking solid in the last pic to. Good job.

Cheers jack, I think it comes down to consistant training. While at uni I would occasionally slack off or skip a session, but not this summer. Also I think alcohol's played a big part, I've barely drank the last 6-8weeks whereas at uni my hangovers are so ****ing unforgiving that I'd spend the day curled up in a ball eating nothing but cheese and pizza in the evening.
Not playing rugby as well has allowed my body to actually put on some weight too rather than being knackered all the time.

fun meter

Sounds good, very good strength gains off two cycles. Got some decent weights for your size, 185x1 DL shouldnt be a problem. I think the 5/3/1 formula is conservative.  
I started 5/3/1 about 3 or 4 weeks ago, but only just started my journal again. Im really liking the program.

Will keep an eye on how you get on with it. Cheers

Ta man, yeah fingers crossed for 185. I think 5/3/1 is what you make it, you can very easily just cruise through the early stages or choose to push yourself. Really enjoying it at the moment and it seems to be working too, thankfully!

TheDA

Looking solid in the pics fella, you need to put on more weight though, it helps with chin ups apparently ......

Boo hiss you! My post-morning-piss weight is 97kg, after some lovely lovely carbs I can put on 1.5-2kg by evening time, I have to be tactical with these chins

Journal

02/8

Bench
3 warmup sets
82.5kg x 5
95kg x 3
105kg x 6

DB Bench
42.5kg x 5
42.5kg x 5
42.5kg x 5
35kg x 10
30kg x 10


That was it, in and out in 30mins, rushed for time and wasn't really feeling it today. Squats, goodmornings, chins, rows and situps tomorrow hopefully

Journal

03/08

Squat
3 warmup sets
92.5kg x 5
105kg x 3
117.5kg x 7 PB

Fronties
50kg x 10
50kg x 10
50kg x 10

Goodmornings
50kg x 8
50kg x 8
50kg x 8

Chins x 13 DA,..... bah!

DB Row
30kg x 10
40kg x 8
50kg x 5
50kg x 5


Happy with the squat, progress is still being made thankfully. If I can keep this up I reckon I'll attempt a 150kg squat in 4weeks. Front squats were more like cardio, after nearly breaking my wrists a few weeks ago I won't be going heavy for a long time. 3x10 was fine, real ATG, will up the weight 5kg again for next, hopefully in a month or so I'll see some progress.

Chins.... well.... abit of a ****ter tbh. I actually forgot about doing them until I'd finished the squats. 3 rep increase I think in 3weeks, nowhere near as impressive as mr DA well done mate!

Journal

Nice squatting mate

20kg to go.

Cheers Big D!

First deload sesh of the week, thankgod it was too. Barely slept last night, bit of a head cold all day and have been out an about shopping with the missus and her mum for a good 6hours while I played chauffeur. Was determind to do something though.

I've decided that I need to bring my arms upto scratch, they're small, weedy looking and think I'd benefit from some size and strength. I hate training arms directly and barely do it, but in my deload weeks I'm going to shower myself with isolations... well, 1 or 2 anyway.

06/08

Deload Military Press
4 light sets of 5 supersetted with 4 light sets of BTN presses.

Dips
BW x10, 10

CG Bench
60kg x 10x5

DB Skulls
10kg x 8x4

Weighted situps
10kg x 15, 12, 12


In and out in 40mins, going to grab some food and have an early night!

And for those of you who are interested, here is the link to my shapeup voting page any votes are highly appreciated and I'll name my future pets after after any of you who vote

http://www.muscletalk.c...px?m=3532714&mpage=2

Cheers guys!

Journal

No.13


Chins x 13 DA,..... bah!


Chins.... well.... abit of a ****ter tbh. I actually forgot about doing them until I'd finished the squats. 3 rep increase I think in 3weeks, nowhere near as impressive as mr DA well done mate!

Actually mate that is pretty good, bear in mind the program I did was chins every 6 days of 7, an improvement of three is not bad and your other lifts have been going up too.
 
So.... nearest to 30?

 Journal
Don't hurt your hand while you're tapping.

Haha, I'd have to lose about 3stone just to get to 20!
Shall we just continue the run in to 20? Unoffical, no pressure, just some underlying friendly competition

7/08

Deload session 2

Deadlifts
4 light sets of 5

Chins
BW x 5
+15kg x 6 PB
+10kg x 5
+10kg x 5
+10kg x 5

BB Curl
30kg x 10
35kg x 10
40kg x 8

Seated DB Curl
15kg x 8 x3

Weighted situps
15kg x 10x3


Bit of a tart session as I said it would be. Happy with the chins. Diets going well at the moment too. Looking abit like this:

8.45am: 100g oats, pint of skimmed milk, scoop of whey
11.30am: 250g turkey mince, spinach, toms, peppers in tortillas
12.30pm: TRAIN
PWO: 2 scoops whey, 2 bananas
2.30pm: 250g turkey mince, spinach, toms, peppers in tortillas
4.30pm: Handful of nuts, apple
6.30pm: 120g salmon, spaghetti, lemon, parsley
9pm: Handful of nuts, half a pint of skimmed milk and sometimes a scoop of whey blend chucked in.

Journal

Bit of cardio yesterday, a bit of a bike ride, followed by 20mins bagwork and a game of rounders in the evening! How nice.

Third deload session today.

10/08
Bench - Deload session 3
4 light sets

DB Bench
30kg x10x5

DB Row
30kg x 10
40kg x 10
40kg x 10
40kg x 8
30kg x 10

3 sets of seated curls.


Light session but got the blood moving, job done.

Journal

I like the look of your weighted chins mate, how do find them, does it make your unweighted chins easier to do?
 
I take it you just tie a plate to a rope/ chain and then hang it off your belt?

 Journal
Don't hurt your hand while you're tapping.

I actually prefer them to just BW in all fairness. 10kg is a good weight for me at the moment, and I actually find it helps my technique for some reason - feels more controlled with the lower centre of gravity.

Heh, I've got a abit of rope I use - no fancy belts
I just tie the rope together at one end and loop it through the weight plate and secure it (I'm no good at knot names but its common sense) then wrap it round you and loop the plate through again. At 10kg it doesnt dig in at all, 15kg is abit uncomfortable and 20kg is especially awkward.

Does it work...? Well, i lost to you so obviously not

Last deload session today before I start round 3 of 5/3/1.
Was so hot, my shins (?) were pouring with sweat. In and out in 35mins though so am happy. Cardio came in the form of a 10min bike ride in the sunshine back from work and a kickabout with the little bro.

Squat
4 light sets of 5

Front squats
55kg x 10x3

Goodmornings
55kg x6x3

Single Leg Calf Raise
BW x10x3


Nothing too taxing. Finally getting the technique sorted with the FS's, upto 60 next week no probs. Goodmornings got easier as I went along, will try stretching first next week and push for 3x8, then 3x10.

I've sorted out my 'official' assistance exercises now as well, to help being up lagging bodyparts, going to up the volume seeing as though my weight is shooting up. Got to be careful not to get too fat! The order of exercises will swap too...

Session 1
Military Press
Weighted Chins
Dips
3 sets of DB Curls
3 sets of Weighted situps

Session 2
Squat
Front Squat
Goodmornings
3 sets of calf raises

Session 3
BB Bench
DB Bench
DB Row
3 sets of DB Skulls
3 setas of Weighted Situps

Session 4
Deadlift
Powerclean
SLDL
3 sets of DB Curls
3 sets of calf raises

Working along the lines of Mon/Tues/Thurs/Fri.

Wednesday and Saturday are rest days with Sundays being cardio in the form of 20-30mins bagwork.

....Now all I've got to do is stick to it!!

Journal

lol at the chins, still sounds good though so I might give it a go (at home first so I don't look like a c*ck when I drop the plate on my toes.
 
Your new routine looks good, and I know what you mean about "getting fat" I sem to be on a perma-bulk and really want to lose my spare fat, but in all honesty I like eating and am too lazy to cut.
 
Are you up for the flat BB bench challenge then? 80kg most reps from chest to lockout (or as near as if you are worried about elbow joints), we could start in Sept and have a three week training period again if you want?
 
Voted for you in the Shape up btw, looking solid there mate.

 Journal
Don't hurt your hand while you're tapping.

Heh heh, it's a good feeling knowing you have a weight plate strapped to you - no matter how heavy

It's not so much a new routine, still the same 531 but I've finally sorted out the assistance stuff rather than just fannying around on the day. I'm naturally skinny and so don't know how I'd cope with a cut Thankfully it only takes a week or so of cardio to sort out any gut that appears, tend to nip it in the butt before it gets out of hand!

Definately up for another challenge, hopefully can fair better this time. And full lockout in no problem, I'm young and supple - unless you worried? September is good, wil hopefully be in my new flat by then too, should make training interesting...

Cheers for the vote mate, appreciated!

Journal

Third 531 cycle begins!

13/08

Bench
3 warmup sets
75kg x 5
85kg x 5
97.5kg x 11 PB

DB Bench
40kg x 10
40kg x 8
40kg x 8
40kg x 8

DB Row
40kg x 8
40kg x 8
40kg x 8
40kg x 8

DB Skulls
12.5kg x 8
12.5kg x 8
12.5kg x 8

Weighted Situps
10kg x 15
10kg x 15


Happy with the bench, puts my 1rm at 132.5kg I reckon, the calc has been fairly accurate so far so fingers crossed. 100kgx10 should be fine I reckon!

My rowing sucks but my excuse is that I'm knackered by the time I get round to them... good enough session, sweated like a pig.

Deads tomorrow night!

Journal

Deads today, lower back felt pretty stiff all day so was going to pussy out or leave them until tomorrow. But I cracked on instead and I'm glad I did, pain has gone now.

14/08

Deads
3 warmup sets
110kg x 5
125kg x 5
140kg x 10

Powercleans
60kg x 5
70kg x 5
80kg x 5
95kg x F ...head just wasn't in it
92.5kg x 1 PB
95kg x 1 PB ...That's better!

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

Seated DB Curls
12.5kg x 15
12.5kg x 15
12.5kg x 12

Single leg BW Calf Raises
3x10


Looking back over the last few deadlift sessions, my predicted 1rm seems to be around 185kg which I'm happy with for now. High-rep deads absolutely destroy me though! Looking forward to the heavier stuff

Happy with the powercleans too as I'm pretty new to them, 100kg on a good day hopefully. SLDL's were light as it's the first time I've done them in months. Weight will go up next week no worries.

Journal

good pics man, just caught up with it all. Well done, you hsve bulked up yet still look lean and solid. I look the worse i have ever been ha ha.

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

Cheers ste! As for the training, keep at it my man, just need to get back into an injury free routine.

30mins bagwork tonight, induced the sweatyness. Overhead pressing tomorrow.

Journal

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

Journal + Fitness Equipment + Cheap Webhosting

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!

Journal

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

20kg to go.

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!

Journal

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!

Journal

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.

Journal

Good session champ

20kg to go.

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.

Journal

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

20kg to go.

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!

Journal

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.

Journal

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.

Journal

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

20kg to go.

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!

 Journal
Don't hurt your hand while you're tapping.

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

Journal

Very tidy pulling mate. 45kg to catch up 

20kg to go.

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

What happened to 100 x 10?

Team "Show Pony"

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

Dave284


Very tidy pulling mate. 45kg to catch up 

Im'a coming to getcha! Nervous?

Journal