Mini Forklift Posted February 9, 2012 Author Share Posted February 9, 2012 The protocol for 5/3/1 is to strip back for a couple of cycles...obviously to prolong gains & prevent stalling later rather than sooner.... Check my log have blogged from my 2nd cycle.... Nout to shout about as I have said above.Awesome, will have a look mate. Did have a quick search for your log but couldn't see one, guess I'll have another look haha. Link to comment Share on other sites More sharing options...
VeganDougie Posted February 9, 2012 Share Posted February 9, 2012 THURSDAY 9th FEBRUARYBODYWEIGHT: 144.5TRAINING TIME: 4pmDURATION: 30minsCOMMENTS: Didn't feel super strong today, was an okay session but nothing special WEEK: MEDIUMRESTING PULSE RATE: 46 APPETITE: GREATPRE WO NUTRITION: Chickpea & vege salad, lge expressoPOST WO NUTRITION: Soy protein shake w 5g creatine, 3g Glutamine + 1 tsp greens (barley & wheat grass) DEADLIFT DAY, 80% MAX 132 x 10132 x 10220 x 8220 x 6308 x 4352 x 3352 x 3352 x 3 ** Those were prettty comfortable triples. Hi Mini Forklift your ok sessions are my goals - still impressive mate.Oh and thanks again for the routine i really do appreciate it - if there is anything i can do to return the favour in some way please let me know, it would be a pleasure. Just a quick question how many sets should i aim for? On monday i shall start but i think i shall spend the first week establishing my 1 rep max in order to work out the various weekly percentages. I really like the look of this workout by the way and i am looking forward to getting stuck in. I have been really inspired by yourself, Matt and Chewy to start logging every thing precisely, it will be hard work but i feel great when i train and i am enjoying the forum community spirit as well, so thanks again Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 10, 2012 Author Share Posted February 10, 2012 http://www.wallchan.com/images/sandbox/11101-weightlifting-bodybuilding-motivation-training-iron-weights.jpg Link to comment Share on other sites More sharing options...
vegansludge Posted February 10, 2012 Share Posted February 10, 2012 Whenever someone asks me what it is about lifting that I love, I always tell them, "Read 'The Iron' by Henry Rollins; it's what inspired me to start lifting and perfectly articulates how I feel about it." Mad props. Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 10, 2012 Author Share Posted February 10, 2012 I haven't read that one, will have to check that out as I'm a big reader. Thanks !! This one is well worth reading, I am happy to post mine out to you if you wanted to borrow it... http://superspectrim.com/brothersister.jpg PM/Twitter me your email address if you want me to send you the 5/3/1 ebook by Wendler. If you want to get int PL'ing you should definately give it a read Link to comment Share on other sites More sharing options...
VeganDougie Posted February 10, 2012 Share Posted February 10, 2012 Thanks mate. I did get your message sorry, I should have replied sooner. I tried to reply to your PM but I am using taptalk on my iPhone as my laptop needs some maintenance. I shall be doing that this weekend as well as organising a goal plan, nutrition menus etc. The past month has been the beginning of all this. Thanks again you have really inspired me. A quick shout out to Matt as well who has been very motivational as well. Have great weekend and all my best to your wife and kids as well hope you have a great one Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 11, 2012 Author Share Posted February 11, 2012 SATURDAY 11th FEBRUARYBODYWEIGHT: 144TRAINING TIME: 11amDURATION: 30minsCOMMENTS: I kept the pace high this morning, the final set of Hammer DL's really thrashed me today WEEK: FINAL DAY OF MEDIUMRESTING PULSE RATE: 46 APPETITE: AWESOMEPRE WO NUTRITION: 4 x Weetbix, muesli and 2 x tbsp soy protein, lge expressoPOST WO NUTRITION: Inari sushi GENERAL UPPER BODY U.HAND B.BELL ROWS66 x 12110 x 12132 x 12 Z PRESSESBAR x 1255 x 10 INC. CGBPBAR x 1588 x 8110 x 6132 x 4 HAMMER STRENGTH DL's1PPS x 102PPS x 103PPS x 103.5PPS x 10 ** Took a couple of pics about 30mins after the workout when I got back home. Link to comment Share on other sites More sharing options...
vegansludge Posted February 12, 2012 Share Posted February 12, 2012 Numbers look solid and you are looking strong, mate! You're going to crush the meet. Link to comment Share on other sites More sharing options...
JolitaB Posted February 12, 2012 Share Posted February 12, 2012 awesome Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 12, 2012 Author Share Posted February 12, 2012 Thanks guys, your comments are much appreciated. Just got some new ebooks today... 'The Vault' Dave Tate (200 pages)'Metroflex Gym Powerbuilding Basics' Josh Bryant & Brian Dobson (301 pages)'Explode Your Deadlift' Andy Bolton & Elliot Newman (59 pages) Link to comment Share on other sites More sharing options...
veggiesasquatch Posted February 12, 2012 Share Posted February 12, 2012 Andy Bolton <3 Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 12, 2012 Author Share Posted February 12, 2012 Andy Bolton <3I hear ya PS: Check your email. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted February 12, 2012 Share Posted February 12, 2012 Read it on my iphone at work hahaha Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 13, 2012 Author Share Posted February 13, 2012 MONDAY 11th FEBRUARYBODYWEIGHT: 143TRAINING TIME: 5.30pmDURATION: 80minsCOMMENTS: Trained with a couple of PL'ers tonighht, heavy and hard session. Loved it WEEK: HEAVYRESTING PULSE RATE: 44 APPETITE: NOT TOO BADPRE WO NUTRITION: 400g rolled oats, 100g muesli, 1 x banana & molassesPOST WO NUTRITION: 10mins afterwards: Soy protein shake w 5g creatine, 3g Glutamine + 1 tsp greens (barley & wheat grass), 1hr afterwards: Vege curry on basmati rice CHEST PAUSED BENCH176 x 3200 x 2231 x 1 1 x ARM D.BELL SHOULDER PRESS24 x 1226 x 1233 x 10 INC. SMITH BENCH132 x 8200 x 6220 x 4 ** PB ** DL's352 x 4396 x 2429 x 1 (3xbw) ** PB ** ** Did heaps of sets, can't remember all of what I did so have just written the last three sets for each lift. Link to comment Share on other sites More sharing options...
vegansludge Posted February 14, 2012 Share Posted February 14, 2012 DL's429 x 1 (3xbw) ** PB ** I'm not a "smilies" kind of person but ... when I read this, my face looked a lot like this: Link to comment Share on other sites More sharing options...
veggiesasquatch Posted February 14, 2012 Share Posted February 14, 2012 Nice dead number, Off the floor or still reducing the distance? Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 14, 2012 Author Share Posted February 14, 2012 I'm not a "smilies" kind of person but ... when I read this, my face looked a lot like this: Cheers mate, 3xbw has been a goal for a while. Next goal is to pull 200kg from the floor, ideally at a meet so it's all official haha. Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 14, 2012 Author Share Posted February 14, 2012 Nice dead number, Off the floor or still reducing the distance?Cheers mate, the lift felt good. Was a great night all round really. Yep, conventional DL off the floor. Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 15, 2012 Author Share Posted February 15, 2012 WEDNESDAY 15th FEBRUARYBODYWEIGHT: 143TRAINING TIME: 3.30pmDURATION: 50minsCOMMENTS: Great strength tonight, reckon I had a bit more in me as well WEEK: HEAVYRESTING PULSE RATE: 46 APPETITE: PRETTY GOODPRE WO NUTRITION: 2 x slices GF bread, 1/2 x avocado & 2 x soy, tofu & herb burgersPOST WO NUTRITION: 10mins afterwards: Soy protein shake w 5g creatine, 3g Glutamine + 1 tsp greens (barley & wheat grass), 1hr afterwards: Vege quiche + 1/2 x avocado LEGS LEG EXTENSION (Warmup)73 x 1573 x 15 ATG SQUATS (Raw)BAR x 1588 x 8132 x 6176 x 4ATG SQUATS (Suited)220 x 3242 x 2264 x 1ATG SQUATS (Suited + knee wraps)275 x 1286 x 1286 x 1 ** 2xbw squat, happy with that especially as I haven't been prioritising squats at all this last month or so. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted February 15, 2012 Share Posted February 15, 2012 Awesome again, love tracking this log.... Made this today: 1 serving- 2 carrots, 1 raw beetroot, 1 stick celery, 1 apple. Cuts up small & whizz up with a juicer, processor (apple in last) Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 16, 2012 Author Share Posted February 16, 2012 Mmmmmm, that sounds a great drink !! Loaded with antioxidants & phytonutrients mate, great for your CV system and blood pressure as well. My last heavy day today before I start resting up for the meet which is one week away. We're all heading away to Hanmer for a long weekend this afternoon, looking forward to a break away. Training bench & DL's with an old training partner later today, will get it on video and I'll edit it all together into my next blog at some point. Link to comment Share on other sites More sharing options...
Cown Posted February 20, 2012 Share Posted February 20, 2012 What are 'z presses'? Your meet is next weekend? Good luck! Can't wait to hear the results! Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 20, 2012 Author Share Posted February 20, 2012 What are 'z presses'? Your meet is next weekend? Good luck! Can't wait to hear the results!I can't wat either! 'Z' presses are basically military presses (barbell shoulder press), but you are sitting on the floor with your back unsupported. Legs are out in front of you, really gets your core firing. They're tough !! Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 20, 2012 Author Share Posted February 20, 2012 This is from my last heavy bench session a few days ago, I'm now a little under a week away from my push/pull meet. Should give me a good indicator of how I'm tracking towards the Canterbury Champs which are in mid-April http://www.youtube.com/watch?v=GT0LiJgaVpU I decided to include all of the 10 sets on the bench, worked up to 236.5. I also spent a little time talking you through my pre & post WO meals. I also did 6 sets of conventional deadlifts after the benching (didn't video these), worked up to a comfortable 418lb. Goal for the meet is 429. Link to comment Share on other sites More sharing options...
vegansludge Posted February 20, 2012 Share Posted February 20, 2012 Your videos put mine to shame, both in terms of quality and content. What's your current goal for bench? Also, you're going to nail that 429 on your deads, no doubt about it. Link to comment Share on other sites More sharing options...
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