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Helpful ReplyHot!Shall we begin?...5/3/1

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Captain T
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Re: Shall we begin?...again 2019/03/23 19:58:33 (permalink)
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5/3/1 SST; Cycle 1; Week 1; Bench day
 
WARM UP:
My own stretching routine which lasts about 8-10 minutes.
Warm up squat sets with band pull aparts in between.
 
FLAT BENCH:
50kg x5
57.5kg x5
65kg x10
 
INCLINE BENCH:
32.5kg x10, 37.5kg x10, 45kg x10
 
BEHIND NECK PRESS:
20kg x17, 20kg x16, 20kg x16
Superset with
FACE PULL:
15kg x15, 15kg x15, 15kg x15
 
DB ROW:
22.5kg x20, 22.5kg x20, 22.5kg x17
 
DB UPRIGHT ROW:
8kg x20, 8kg x17, 8kg x16
 
EZ SKULLCRUSHER:
EZ+15kg x18, EZ+15kg x16, EZ+15kg x14
Superset with
DB CURL:
10kg x18, 10kg x16, 10kg x14
 
CONDITIONING:
PROWLER PUSH:
70kg on the prowler x 30m x 2 rounds
80kg on the prowler x 30m x 3 rounds
95kg on the prowler x 30m x 2 rounds
2 minutes rest between rounds
 
NOTES:
End of the first week of 5/3/1 and its been enjoyable. I think bench today and deadlift are the ones where I got into the zone for the main lift. Since I’ve been training I’ve always found that my 2nd lift is my most productive, not the first lift I do. Perhaps with the deadlift day and bench day in this 5/3/1 I did more warm up sets and that took the time to get me in the right mind set for the work sets.
 
Prowler was hellish following on from squat and legs yesterday. My legs felt genuinely heavy.
 
I’ve added in conditioning work after each workout so far because I’ve had the time to do it and they don’t seem to have interfered with the lifting. I think I will keep it in for now, perhaps when weights get heavier I’ll reconsider but right now its fine. Plus I’d rather do it this way which adds up to about 60-70 minutes of conditioning work during the week (plus 60 minutes of football once a week) rather than waking up early to do it on my non-lifting days.
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Brett
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Re: Shall we begin?...again 2019/03/24 20:03:02 (permalink)
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Bodyweight can rise and fall with hydration levels, amount of carbs eaten etc. But you can see a small but steady increase over time, which is exactly what you want mate to build muscle without adding too much fat.
 
Nice work.

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Captain T
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Re: Shall we begin?...again 2019/03/25 09:11:03 (permalink)
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5/3/1 SST; Cycle 1; Week 2; Deadlift day
 
WARM UP:
My own stretching routine which lasts about 8-10 minutes.
Band pull aparts between warm up sets
 
DEADLIFT:
82.5kg x3
92.5kg x3
105kg x8
Joker set: 115kg x1
 
FRONT SQUAT:
37.5kg x10, 42.5kg x10, 50kg x10
Superset with
HANGING LEG RAISE:
BW x17, BW x15, BW x14
 
SEATED HAM CURLS (5 second negative):
47.5kg x15, 42.5kg x15, 35kg x15
Superset with
GHR BACK RAISE:
BW x13, BW x12, BW x12
 
GLUTE THRUST (3 second negative):
60kg x12, 60kg x12, 60kg x12
 
PALLOF PRESS:
10kg x15 each side, 10kg x12 each side, 10kg x10 each side
 
CONDITIONING:
ROWING MACHINE SPRINTS:
30s on / 60s off for 5 rounds
 
Loving deadlifting again. Its been a while since I did it properly. When I did it in the last 2 years I always tried progressing the weights too fast, used shocking form and usually ended up tweaking my back. This feels much better - progressing patiently. Reps 7 and 8 on the final set were done with good form - I stopped dead, reset then went for them. The first 6 were more touch and go reps.
 
I also felt I had a bit more in me so I did a 115kg joker which felt pretty easy.
Next week’s final work set is meant to be 110kg, but I already did 115kg today. So should I still stick to 110kg? I think so, would be good to do that and get 5 reps.
 
Loving it so far but I do think I can handle a bit more volume, especially as I don’t have football for the next 4 weeks. Maybe I’ll throw in a set of walking lunge to failure or perhaps a 20 rep set of leg press or hack squat at the end.
#63
Captain T
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Re: Shall we begin?...again 2019/03/25 09:14:26 (permalink)
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Brett
Bodyweight can rise and fall with hydration levels, amount of carbs eaten etc. But you can see a small but steady increase over time, which is exactly what you want mate to build muscle without adding too much fat.
 
Nice work.


That’s what I’m hoping for! I just need to keep reminding myself of that so I don’t get frustrated and shovel more food in and end up getting fat again!
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Re: Shall we begin?...again 2019/03/25 11:55:11 (permalink)
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Nice work mate.
 
Stick with the 110kg, get as many quality reps as you can, and add a joker set on at the end if you feel like it.
 
If you are getting several extra reps on all of your top working sets, then you are underestimating your true 1RM, so you can double the weight increase at the end of the 4 week cycle if you need to. Providing form is good on all reps though. 

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
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Captain T
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Re: Shall we begin?...again 2019/03/25 13:02:52 (permalink)
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H0M3R_j4y
Nice work mate.
 
Stick with the 110kg, get as many quality reps as you can, and add a joker set on at the end if you feel like it.
 
If you are getting several extra reps on all of your top working sets, then you are underestimating your true 1RM, so you can double the weight increase at the end of the 4 week cycle if you need to. Providing form is good on all reps though. 




Cheers. Maybe I'll make a video deadlifting next week to see how the form looks then make a call.
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Captain T
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Re: Shall we begin?...again 2019/03/26 11:03:00 (permalink)
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5/3/1 SST; Cycle 1; Week 2; OHP day
 
WARM UP:
My own stretching routine which lasts about 8-10 minutes.
Warm up OHP sets with band pull aparts in between.
 
OHP:
37.5kg x3
42.5kg x3
47.5kg x7
 
CGBP:
35kg x8, 42.5kg x9, 47.5kg x8
Superset with
LAT PULLDOWN:
47.5kg x16, 45kg x15, 42.5kg x15
 
DIPS:
BW x14, BW x12, BW x10
Superset with
FRONT RAISE TO OVERHEAD:
7kg x20, 7kg x20, 7kg x20
 
REAR DELT RAISE:
5kg x20, 5kg x18, 5kg x16
Superset with
LAT RAISE:
6kg x15, 6kg x15, 6kg x13
 
EZ BAR CURL:
EZ+17.5kg x16, EZ+17.5kg x14, EZ+17.5kg x11
 
CONDITIONING:
KB SWINGS
24kg
150 swings total
 
NOTES:
OHP was much easier this week than last. Got the same number of reps at 47.5kg this week as I did at 45kg last week.
 
I forgot yesterday that the second exercise (front squats) were meant to be done for x8, x8, x6 reps this week - I did all 3 sets at 10 reps each yesterday. Today I went to do the CGBP at the 8,8,6 but I felt I could do more so I did. I will keep it that way; I’m not going to failure on any set but I will go for max reps on the last set of the second assistance exercise as well as the main lift. No one ever got weaker or smaller by doing more work.
 
I was pushed for time today so I didn’t do farmers walks for conditioning; too much messing about with plates on, plates off, chalk, etc. I just grabbed a KB and started swinging. I do love KB swings; perhaps I ought to film myself to check I am holding good form and hinging correctly.
 
Out for the wife’s birthday this evening!
#67
JayBoy
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Re: Shall we begin?...again 2019/03/26 13:19:18 (permalink)
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Agree Homer on the deads - small increases in weight and a focus on quality reps at this stage. If you can definitely take video of the big compound lifts  - always good for a review of form etc 

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Current PB's
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Deadlift - 212.5kg
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Captain T
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Re: Shall we begin?...again 2019/03/29 09:50:59 (permalink)
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5/3/1 SST; Cycle 1; Week 2; Squat day
 
WARM UP:
My own stretching routine which lasts about 8-10 minutes.
Warm up squat sets with band pull aparts in between.
 
BACK SQUAT:
47.5kg x3
52.5kg x3
60kg x6
 
SLDL:
52.5kg x8, 60kg x8, 70kg x7
Superset with
SIT UPS:
BW x30, BW x28, BW x27
 
LYING HAM CURL:
32.5kg x16, 32.5kg x16, 32.5kg x13
Superset with
HYPER-EXTENSION:
12kg x15, 12kg x14, 12kg x12
 
CALF RAISE on leg press:
55kg x15, 55kg x15, 55kg x15
Superset with
CABLE TWIST:
10kg x15, 10kg x14, 10kg x10
 
LEG PRESS (triple rest pause):
100kg x18+6+4+3
 
CONDITIONING:
INCLINE TREADMILL WALK:
10 minutes @ 12 incline 4.5kph
 
NOTES:
Worst day of the 5/3/1 so far; don’t know why - even with the rest day on Wednesday ahead of this it didn’t go well. Of the 4 main lifts in 5/3/1 squat is my least favourite - not because its legs or hard to do or whatever. Its just I don’t have the form down; I got a trainer to watch my on the last work set and he said my glutes just aren’t contributing at all to the movement. That’s probably why the weight is so low. I need to figure this out.
 
I added in a single set of rest pause leg presses as a finisher. Conditioning was an easy walk rather than the sprints I did last week!
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Captain T
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Re: Shall we begin?...again 2019/03/29 09:51:57 (permalink)
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5/3/1 SST; Cycle 1; Week 2; Bench day
 
WARM UP:
My own stretching routine which lasts about 8-10 minutes.
Warm up squat sets with band pull aparts in between.
 
FLAT BENCH:
52.5kg x3
60kg x3
67.5kg x8
Joker set: 72.5kg x2
Joker set: 75kg x1
 
INCLINE BENCH:
37.5kg x8, 45kg x8, 50kg x8
 
BEHIND NECK PRESS:
25kg x14, 25kg x13, 25kg x13
Superset with
FACE PULL:
15kg x16, 15kg x16, 15kg x16
 
DB ROW:
25kg x20, 25kg x18, 25kg x15
 
UPRIGHT ROW:
25kg x15, 25kg x15, 25kg x15
 
EZ SKULLCRUSHER:
EZ+15kg x20, EZ+15kg x18, EZ+15kg x16
Superset with
DB CURL:
12.5kg x13, 10kg x15, 10kg x14
 
CONDITIONING:
PROWLER PUSH:
80kg on the prowler x 30m x 5 rounds
100kg on the prowler x 30m x 1 rounds
2 minutes rest between rounds
 
NOTES:
Bench felt good today. The first 2 work sets were light but I was focused on form. The final work set went well; could have squeezed another rep really but I didn’t have a spotter just in case. Then I went for a couple of jokers. Again I could’ve got another rep on each joker but no spotter so no point in over doing it.
Rest of the workout followed on nicely; no complaints from me.
 
I like the use of joker sets in the 3x3 week; I did it on deadlifts and bench and both days I lifted more than I am meant to lift in the final set of the 5/3/1 week and it felt easy. That sets me up nicely, mentally, for the 5/3/1 week. I should be able to knock out the reps on the top set easily.
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Brett
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Re: Shall we begin?...again 2019/03/31 20:30:50 (permalink)
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I'm not familiar with joker sets what are they?
 
Do you do any glute training? Glutes and hams are notorious for being a weak link due to our sitting lifestyles.
 
You could look at some direct glute work like hip thrusters. Hyperextensions or back raises also very good and will help you stretch this area as well. Also try to stretch your glutes at the bottom and squeeze them at the top. This will help the muscle/mind connection. If you can't do this yet (don't worry again very common) do a few sets of back raises first and this will help you feel it better. You could also consider box squats but this is a technique for people engaging correctly who are weak out of the hole of the squat, so perhaps not the best idea.
 
Definitely strengthen those glutes though.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
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Captain T
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Re: Shall we begin?...again 2019/04/01 09:07:51 (permalink)
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Brett
I'm not familiar with joker sets what are they?
 
Do you do any glute training? Glutes and hams are notorious for being a weak link due to our sitting lifestyles.
 
You could look at some direct glute work like hip thrusters. Hyperextensions or back raises also very good and will help you stretch this area as well. Also try to stretch your glutes at the bottom and squeeze them at the top. This will help the muscle/mind connection. If you can't do this yet (don't worry again very common) do a few sets of back raises first and this will help you feel it better. You could also consider box squats but this is a technique for people engaging correctly who are weak out of the hole of the squat, so perhaps not the best idea.
 
Definitely strengthen those glutes though.




Hi Brett. Yes I do glute thrusts (did them this morning actually) which has helped but I think doing some of those bird-dogs and clamshell things before will help wake them up.  To be honest a physio I saw last year when I had the groin issue did a test where I lay on my front and had to raise my leg.  Glutes should fire first, then lower back then hamstring.  My glutes were last so they definitely are lazy buggers.
 
Joker sets are additional sets after the main work sets that you can do if you choose to - i.e. if you have the energy and can hit more with good form.  You can go over your max for the day which is why I did 115kg deadlift last week when my top set was meant to be only 105kg.
post edited by Captain T - 2019/04/01 09:10:19
#72
Captain T
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Re: Shall we begin?...again 2019/04/01 09:32:44 (permalink)
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5/3/1 SST; Cycle 1; Week 3; Deadlift day
 
WARM UP:
My own stretching routine which lasts about 8-10 minutes.
Band pull aparts between warm up sets
 
DEADLIFT:
87.5kg x5
100kg x3
110kg x6
Joker set: 120kg x1
 
FRONT SQUAT:
40kg x5, 45kg x5, 52.5kg x5
Superset with
HANGING LEG RAISE:
BW x20, BW x16, BW x14
 
SEATED HAM CURLS (5 second negative):
50kg x15, 45kg x15, 37.5kg x15
Superset with
GHR BACK RAISE:
BW x17, BW x14, BW x14
 
GLUTE THRUST (3 second negative):
62.5kg x12, 62.5kg x10, 62.5kg x10
 
PALLOF PRESS:
12.5kg x10 each side, 12.5kg x10 each side, 12.5kg x10 each side
 
WALKING LUNGES:
BW x 100 non stop

CONDITIONING:
NONE!
 
First week of the 5/3/1 sets and I managed 6 reps on the top set.  My deadlifts on the top sets have been 9 reps on week 1, 8 reps week 2 and 6 reps on week 3.  I think I will increase the training max by 7.5kg instead of 5kg.
 
Front squat felt strong on the last set, mid section felt secure and paused at the bottom on each set.
 
I didn't bother with cardio today.  Spent the yesterday shovelling 5 tonnes of top soil around so didn't need any extra cardio today.
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Captain T
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Re: Shall we begin?...again 2019/04/01 12:34:37 (permalink)
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Captain T
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Re: Shall we begin?...again 2019/04/01 12:34:56 (permalink)
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Any comments / feedback on the deadlift video?
 
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H0M3R_j4y
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Re: Shall we begin?...again 2019/04/01 14:31:20 (permalink)
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Form looks pretty good to me, your shoulders and back are ok but you might want to try pulling yourself back a bit, so you use your legs more at the start of the lift rather than all back. You look like you are leaning forward over the bar a bit, although it could be the camera angle.
 
I'm sure people with better training experience may be able to offer better advice though, as I'm quite often called up on my own form so I may not be in the best position to advise lol.
 
Good work though mate. You can probably up your deadlift training max by 10kg as 6 is a lot more than the planned 1+. Still, no rush needed, form first.
 
 

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
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Brett
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Re: Shall we begin?...again 2019/04/01 16:28:22 (permalink)
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Looks good to me, but then I don't deadlift from bad back so take that as you will lol.
 
Homer does make a good point though if all the weight is being pulled by the back it would explain why glutes are a weaker link and makes it even more likely still.
 
Are you any good with stiff leg deadlifts or goodmornings?

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#77
Captain T
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Re: Shall we begin?...again 2019/04/01 17:32:35 (permalink)
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Brett
Looks good to me, but then I don't deadlift from bad back so take that as you will lol.
 
Homer does make a good point though if all the weight is being pulled by the back it would explain why glutes are a weaker link and makes it even more likely still.
 
Are you any good with stiff leg deadlifts or goodmornings?




I really like SLDLs. The exercise that I feel most in glutes is reverse bb lunge. Need to bring them back I think. 
#78
Captain T
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Re: Shall we begin?...again 2019/04/01 17:34:30 (permalink)
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On the glutes working in deadlift my last cues before pulling are “squeeze bar” which tightens the back then “squeeze glutes”
 
#79
Captain T
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Re: Shall we begin?...again 2019/04/02 11:54:10 (permalink)
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5/3/1 SST; Cycle 1; Week 3; OHP day
 
WARM UP:
My own stretching routine which lasts about 8-10 minutes.
Warm up OHP sets with band pull aparts in between.
 
OHP:
40kg x5
45kg x3
50kg x5
 
CGBP:
40kg x6, 45kg x6, 50kg x6
*Superset with*
LAT PULLDOWN:
50kg x15, 47.5kg x15, 45kg x15
 
DIPS:
BW x15, BW x14, BW x11
*Superset with*
FRONT RAISE TO OVERHEAD:
8kg x20, 8kg x18, 8kg x16
 
REAR DELT RAISE:
5kg x22, 5kg x18, 5kg x16
*Superset with*
LAT RAISE:
7kg x15, 7kg x13, 7kg x13
 
EZ BAR CURL:
EZ+17.5kg x18, EZ+17.5kg x15, EZ+17.5kg x13
 
CONDITIONING:
KB SWINGS
20kg x 50/40/30/20/10
*Superset with*
Olympic ring chin ups
BW x 5/4/3/2/1 with static hold on last rep
 
NOTES:
OHP was a bit 'meh' - didn't feel hyped up for it or anything.  Got a decent number of reps but it wasn't convincing if that makes sense.
 
CGBP was light, no problems at that weight.
 
On the assistance exercises, I think I will increase weight and move the reps down from 15-20 to 12-15; more the hypertrophy zone.
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