JK vs BigRed
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Final day of my first week of the new 5/3/1 programme. Looking forward to next week where its only 3 rep sets and a bit more weight!<br />
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Todays workout was...<br />
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Warmup of 1000m row<br />
OH press - 2 sets of 10 of just the bar then working sets of 5 x 32.5kg, 5 x 35kg and 7 x 40kg. Did another set of 10 x 30kg for good measure.<br />
Supplementarys were: DB press - 4 sets of 10, Upright cable row - 3 sets of 12, Cable lat raises - 4 sets of 12. Then some biceps work being 4 sets of 10 DB curls and 3 sets 8 of heavy curls with the cable.<br />
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Also joined the abs class for 10mins of abs work mid way through. -
2 days off so was feeling pretty refreshed come this morning when kicked off 2nd week of 5/3/1<br />
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5mins warmup on the bike and then a few sets of 15 rep light leg press (120kg) to get things going.<br />
Squats - 10 x bar, 8 x 60kg then prescribed working sets of 3 x 80, 3 x 92.5 and repped out at 9 x 105kg.<br />
Assistance exercises today were more squats (5 sets of 10 reps @ 70kg...gassed!), leg extensions (4 sets of 10) and calf raises (3 sets of 15).<br />
Made sure I did some good stretches after the workout given my recent issues with the calves.<br />
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Gonna have to combine deadlift and OH press day on Thurs as Im away fishing Friday thru the weekend. -
Chest day today.<br />
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5mins row warmup then 20 pressups.<br />
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Benchpress - 10 x bar, 10 x 40kg, 5 x 50kg and prescribed 5/3/1 sets of 3 x 55kg, 3 x 65kg and only managed 6 x 75kg.<br />
Assistance work was more bench (4 sets of 10 @ 60kg) with some light DB flies after 2nd and 3rd sets. 4 sets on the old pec deck and then 3 sets of tricep extensions, 4 sets of straight bar pushdowns and 2 dam tough sets of dips to finish. -
Weds is usually my cardio / nonlifting day but I'm away friday so have dropped cardio and going for 4 days straight on the 5/3/1.<br />
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Anyway, bowled in there 6am as usual and PT pulled me over for a quick weighin and body compisition check before I got in to it.<br />
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Weight was 81.2kg which is about where I usually am (Dec 2011 was 79.8kg) and body fat at 16.1% which is up a bit from Dec at15.5% but havent been as focussed in eating clean right now as concentrating on strength etc and have been doing limited cardio.<br />
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Chest has remained at 101cm so no change there but waist is down another 1.5cm (woot), hips too by 1cm (so maybe have lost some fat) and biceps up 1cm each. So overall going ok.<br />
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Really want abs come the end of year (ie for summer) so gonna have to really focus on getting the body fat down to under the 10% mark by then. I tend to store my fat in the lower belly so this will be a real challenge but unsure when I really need to start. Any ideas Bart???<br />
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Oh yeah my workout...warmup 5mins row and then 3 sets of 10 wide grip pullups.<br />
Deadlifts - 10 x 70kg, 8 x 90kg and then 5/3/1 prescribed sets of 3 x 97.5kg, 3 x 112.5kg and 8(max) of 125kg. The did a couple more sets of 10 x 100kg for extra volume.<br />
Assitance work today was 4 sets of seated row, 3 sets of lat pull downs, 4 sets of hamstring curls and 3 sets of hyper extensions.<br />
Did another 5mins on the rower to finish as had a bit of time to kill. -
under 10%, that's tough going - you need to eat clean seven days on that pretty much. I'm running along at under ten at the moment, and basically one day a week we might let off a bit, but that means potato with dinner instead of kumara, and maybe a few pick and mix lollies - a few as in VERY few, enough to keep the sugar demons at bay!!
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Reasonable workout this morning but a bit rushed as alot of work on today and my right elbow joint is giving me some real jip. Not cool. This workout probably didnt help!<br />
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Warmup - 5mins row and then a bit of a stretch.<br />
BB OH press - 2 sets of 10 of just the bar and then 8 x 30kg. 5/3/1 sets of 3 x 35kg, 3 x 40kg, 6 x 42.5kg then 2 more sets of 10 of 30kg.<br />
Assistance work was DB OH press (4 sets of 10), T-bar upirght row (4 sets of 10), Frontal lat raises or whatever they are call (3 sets of 12) and some BB curls 4 sets of 10.<br />
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Away fishing for a few days from tonight wooooooot! -
Day 1 of Week 3 of my 5/3/1 and squats a plenty!<br />
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Body a bit sore from 3 days of hardcore LBG - hour hikes (each way) on 2 of 3 days (30mins each way on other) and lots of hill work...good fun!<br />
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Anyway, started with the usual 5mins on the spin bike and then in to the rack.<br />
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Squats - 10 x bar, 10 x 60kg, 5 x 80kg then 5/3/1 sets of 5 x 90kg, 3 x 100kg and 4 x 110. Then some volume with another 5 sets of 10 x 80kg....poked!<br />
After 30mins in the squat rack there was limited assistance work for today, just 4 sets of 10 leg externs and 4 sets of 15 reps on standing calve raises. Made sure I had a gooood long stretch too. -
Day 2 of week 3<br />
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1000m row as warmup<br />
Benchpress - 10 x bar, 8 x 40kg, 8 x 50kg and then 5/3/1 sets of 5 x 60kg, 3, 70kg and 3 x 77.5kg. Finished bench with another 4 sets of 10 x 60kg supersetted with DB flies.<br />
Only other assistance work today was 3 sets of pec deck, 3 sets in incline DB press, 3 sets of tricep ext and 3 sets of pushdowns. -
Day off lifting today so cardio it was.<br />
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Did 10mins on the bike before got bored and moved to the cross trainer for another 30mins.<br />
Then spent 20mins doing various abs exercises.<br />
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Doing deadlifts tomorrow - really looking forward to it -
Yussss! Set a new PB for reps on my deadlifts this morning. 1 rep max now looks to be around the 170kg mark.....yeehaa!<br />
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Did my usual warmup of 5mins row and some stretches. Right forearm / elbow is still giving me grief. It needs alot of love.<br />
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Deadlifts - 10 x 70kg, 8 x 100kg as warmup and then prescribed 5/3/1 sets of 5 x 105kg, 3 x 120kg and 9 of 135kg which felt great. Had a mate come up just after I loaded it up and he struggled to get it an inch off the ground. I was aiming for 5 but pumped to pull out 9 and prob could have done 1 or 2 more if I had to. Did a couple more sets of 10 x 120kg for some volume to finish.<br />
Assistance exercises were 4 sets of 6-8 widegrip pullups, 4 sets of hyper extensions and 3 sets of lat pulldowns.<br />
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One day of heavy lifts left before a week of deload. -
I have one each way mate.<br />
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I remember when I first started the PT said try this, try that and I did. Seemed to like one of each so stuck with it.<br />
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My farken elbow sucks though. Fine when typing but bit of pain when I straighten it out. -
Final day of 5/3/1 before a week long deload and it was OHP day which I am struggling at.<br />
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Did 5mins row and then lots of stretches, again ensuring my forearm was well warmed up.<br />
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OHP - 2 sets of 10 on just the bar then 5/3/1 sets of 5 x 35, 3 x 40 and 4 x 45kg. Did two more sets of 10 of 35kg<br />
Other assistance work was 3 sets of heavy DB OHP, 4 sets of BB rows and 5 sets of EZ bar bicep curls. -
Started my deload week today and its so dam tough just not to crank things up. Hardly got a sweat going but I know I will be better off for it in the long run.<br />
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So today I did 20mins on the bike and then a few sets of half assed squats at 5 x 60kg, 5 x 60kg, 5 x 80kg, 5 x 80kg.<br />
Assistance work today was 3 sets of light hamstring curls and 3 sets of calf raises, also well down on my usual working weights.<br />
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Super exciting....not! -
Another exciting and strenuous deload session!<br />
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Rowed for 10mins to try get a sweat (acheived) but soon last it during my intensity lacking workout!<br />
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3 sets bb bench of 5 reps each at poxy weights, 3 sets DB rows, 3 sets incline bench, 3 sets of T-bar rows, 3 sets of dips (hardest exercises). The another row but this time only 1000m at good pace to got another sweat before the shower.
