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Squat, bench, DL & occasional running


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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.

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THURSDAY 9th FEBRUARY

BODYWEIGHT: 144.5

TRAINING TIME: 4pm

DURATION: 30mins

COMMENTS: Didn't feel super strong today, was an okay session but nothing special

WEEK: MEDIUM

RESTING PULSE RATE: 46

 

APPETITE: GREAT

PRE WO NUTRITION: Chickpea & vege salad, lge expresso

POST WO NUTRITION: Soy protein shake w 5g creatine, 3g Glutamine + 1 tsp greens (barley & wheat grass)

 

DEADLIFT DAY, 80% MAX

 

132 x 10

132 x 10

220 x 8

220 x 6

308 x 4

352 x 3

352 x 3

352 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

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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

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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

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SATURDAY 11th FEBRUARY

BODYWEIGHT: 144

TRAINING TIME: 11am

DURATION: 30mins

COMMENTS: I kept the pace high this morning, the final set of Hammer DL's really thrashed me today

WEEK: FINAL DAY OF MEDIUM

RESTING PULSE RATE: 46

 

APPETITE: AWESOME

PRE WO NUTRITION: 4 x Weetbix, muesli and 2 x tbsp soy protein, lge expresso

POST WO NUTRITION: Inari sushi

 

GENERAL UPPER BODY

 

U.HAND B.BELL ROWS

66 x 12

110 x 12

132 x 12

 

Z PRESSES

BAR x 12

55 x 10

 

INC. CGBP

BAR x 15

88 x 8

110 x 6

132 x 4

 

HAMMER STRENGTH DL's

1PPS x 10

2PPS x 10

3PPS x 10

3.5PPS x 10

 

** Took a couple of pics about 30mins after the workout when I got back home.

1.jpg.3602d8d129879cdb8679561d618977be.jpg

2.jpg.63635cf8a89d848e9dd56664c508041a.jpg

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MONDAY 11th FEBRUARY

BODYWEIGHT: 143

TRAINING TIME: 5.30pm

DURATION: 80mins

COMMENTS: Trained with a couple of PL'ers tonighht, heavy and hard session. Loved it

WEEK: HEAVY

RESTING PULSE RATE: 44

 

APPETITE: NOT TOO BAD

PRE WO NUTRITION: 400g rolled oats, 100g muesli, 1 x banana & molasses

POST 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 BENCH

176 x 3

200 x 2

231 x 1

 

1 x ARM D.BELL SHOULDER PRESS

24 x 12

26 x 12

33 x 10

 

INC. SMITH BENCH

132 x 8

200 x 6

220 x 4 ** PB **

 

DL's

352 x 4

396 x 2

429 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.

1.jpg.7fabf693a0b7b7f79e9571cd03b935fc.jpg

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WEDNESDAY 15th FEBRUARY

BODYWEIGHT: 143

TRAINING TIME: 3.30pm

DURATION: 50mins

COMMENTS: Great strength tonight, reckon I had a bit more in me as well

WEEK: HEAVY

RESTING PULSE RATE: 46

 

APPETITE: PRETTY GOOD

PRE WO NUTRITION: 2 x slices GF bread, 1/2 x avocado & 2 x soy, tofu & herb burgers

POST 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 15

73 x 15

 

ATG SQUATS (Raw)

BAR x 15

88 x 8

132 x 6

176 x 4

ATG SQUATS (Suited)

220 x 3

242 x 2

264 x 1

ATG SQUATS (Suited + knee wraps)

275 x 1

286 x 1

286 x 1

 

** 2xbw squat, happy with that especially as I haven't been prioritising squats at all this last month or so.

2.jpg.6e9e7d7cf6926070e8eaef83bb6f54ac.jpg

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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.

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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 !!

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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.

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