captfit Posted January 11, 2013 Share Posted January 11, 2013 Amazing that you can do CHIN Ups so well i can barely pull 2 . Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 11, 2013 Author Share Posted January 11, 2013 Cheers amethyst! Its a bit dodgey to be honest hahaAnd captfit I find them so much easier than conventional pull ups I can do about 10 chins and only 5 pull ups Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 11, 2013 Author Share Posted January 11, 2013 5/3/1 week 1 workout 3 friday 11/1/13 BENCH PRESSWarmup sets20Kg x 1240Kg x 8Working sets45Kg x 552.5Kg x 560Kg x (5 or more) 11 this was awesome and means that theoretically my one rep max is 81Kg DipsX10X10X10 PushupsX20X15 4 sets on chest fly machine Link to comment Share on other sites More sharing options...
mrbear666 Posted January 11, 2013 Share Posted January 11, 2013 good work boss! was this a gym workout or a home one? Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 11, 2013 Author Share Posted January 11, 2013 It was a gym one dude! Don't have a bench or squat stands at home yet waaaah Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 11, 2013 Share Posted January 11, 2013 80kg max bench aye, you should test that out to see if it's right Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 11, 2013 Author Share Posted January 11, 2013 I was thinking of taking a couple of days after my second cycle to test everything man, I reallllly need to learn to be patient haha Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 11, 2013 Share Posted January 11, 2013 Stick to the 5/3/1 and test it when it's called for. Don't just do it to please us lol. But do it at some point though. Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 11, 2013 Author Share Posted January 11, 2013 Hahaha I won't, like I said I'll give it a couple of cycles, if not to see what gains I've made then to work from an accurate training max Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 11, 2013 Share Posted January 11, 2013 Sounds good. Is your internet all fixed now? Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 11, 2013 Author Share Posted January 11, 2013 Yep all sorted! I uploaded the vid its on the previous page Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 11, 2013 Share Posted January 11, 2013 Will check that out, cheers Ross. Link to comment Share on other sites More sharing options...
captfit Posted January 12, 2013 Share Posted January 12, 2013 One question mate , as your workout just had Bench Press so just wanted to know is it like one Body Part per Day ?? Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 12, 2013 Author Share Posted January 12, 2013 Its squat,bench,shoulder press, deadlift on seperate days but I do deadlift and shoulder press on the same day as I'm busy lol. Its primarily about these lifts with other exercises thrown in as assistance Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 14, 2013 Author Share Posted January 14, 2013 Shit day, shit session but I got it done.My mums oldest brother died yesterday and he was a great man so I've been feeling pretty on edge and upset. Anyway best get to it5/3/1 week 2 day 1 Monday 14/1/13SQUATS Warmup sets25Kg x 1025Kg x 10A 'personal trainer' came over told me that ducking my feet is bad for my knees. He got a very very evil look from me and wandered off togive bad advice to other people.Working sets62.5Kg x 372.5Kg x 380Kg x (3 or more) 8 Leg press 4 medium sets 10-12 repsLeg curls 3 sets Currently walking home in a shit mood Link to comment Share on other sites More sharing options...
Amethyst8 Posted January 14, 2013 Share Posted January 14, 2013 Sorry for your loss. Sending you love and support and beast strength for your workout. Link to comment Share on other sites More sharing options...
Synny667 Posted January 14, 2013 Share Posted January 14, 2013 Sorry to hear about the loss... hugs Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 14, 2013 Share Posted January 14, 2013 Sending out my sympathy man, so sorry to hear that. Stay strong. Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 14, 2013 Author Share Posted January 14, 2013 Thanks you guys, I'm doing okay its just difficult seeing my parents so upset, especially my dad he's such a strong guy. Looking forward to wednesday, I'm gonna video my deadlifts, also I bought some weightlifting chalk online to keep my hands dry Link to comment Share on other sites More sharing options...
mrbear666 Posted January 14, 2013 Share Posted January 14, 2013 chalk? shits getting serious Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 14, 2013 Author Share Posted January 14, 2013 chalk? shits getting serious Haha innit man Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 14, 2013 Share Posted January 14, 2013 Next thing you'll be buying a thick belt and sniffing ammonia mate. You're on that slippery slope haha. Link to comment Share on other sites More sharing options...
asparagus Posted January 14, 2013 Share Posted January 14, 2013 Hey rossco - replying to your post from my journal: I've started a cycle of MadCow (no, I'm not eating Bovine spongiform encephalopathy cultures) as while I liked the format of Wendler's 5/3/1, the advancement was a little slow for me at the time. MadCow is structured similarly to Stronglifts, in that you squat every day, and only do the same 5 main lifts. However, instead of increasing the weight each workout, you increase it each week, and only do OHP/Deadlift 1/week as opposed to 3/2 weeks on Stronglifts. I've written up the plan in this post here:http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=24355&start=195#p307662 Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 15, 2013 Share Posted January 15, 2013 Interested to see how you respond to that, I couldn't imagine squatting every day. Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 15, 2013 Share Posted January 15, 2013 Nah actually I take that back. I could imagine myself squatting every day and it would be an interesting approach for sure. Link to comment Share on other sites More sharing options...
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