vegan_rossco Posted January 23, 2013 Author Share Posted January 23, 2013 I'm really enjoying 5/3/1 so far, working out all the percentages and stuff was all part of the fun I've got a few pages written down with what I'll be doing for the next couple of months oh and my cold is already disappearing, however I've decided to skip my lectures today and stay in bed to make sure hey jim, yeah I effing hate them I just feel awkward and uncomfortable trying to do 'em so I'll stick to one armed rows. weeks okay so far matey just playing some xbox and recovering ahha, how are things in NZ?? Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 24, 2013 Author Share Posted January 24, 2013 5/3/1 cycle 1 week 3 (last heavy week of the cycle!) BENCH PRESSwarmups20 Kg x 1020 Kg x 10Working sets52.5 Kg x 560 Kg x 367.5 Kg x (1 or more) 6 (was trying for 7 but that'll do :/ Wide grip press upsx15x15x15 front raises w/ plates5 Kg plate x 125 Kg plate each arm x 1210 Kg plate x 1210 Kg plate each arm x 4 (they're huge and awkward...so stuck with two armed raises)15 Kg plate x 12 tricep extensions w/ plates5 Kg plate x 1210 Kg plate x 1215 Kg plate x 10superset tricep dips x 15 then some grip training Link to comment Share on other sites More sharing options...
captfit Posted January 24, 2013 Share Posted January 24, 2013 Keep those 5/3/1 Percentage calculations safe , will save me some work if i switch over to it I was going through ChewyBaws log and its amazing how much he progressed with 5/3/1 that has definitely got me interested , i'l be keeping a close eye on your log mate give it your best . Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 25, 2013 Author Share Posted January 25, 2013 I can send you the calculations that you'll need to make yash I'm sure MF wouldn't mind sending you the ebook, it's great! Right so my last heavy week is now over for my first cycle of 5/3/1, here's a little recap My actual One rep maxs are as followsBench 77.5Kg, Deadlift 120Kg, Shoulder press 50Kg, squat 115Kg Here's 90% (my training maxes from this cycle)Bench 70Kg, Deadlift 108Kg, Shoulder press 45Kg, Squat 100Kg and finally some of my best lifts from this cyclebench 67.5Kg x 6, Deadlift 105Kg x 4, shoulder press 42.5Kg x 8, squat 85Kg x 5some of these were achieved despite a cold so I'm pleased with it, going to upload a photo later too! Link to comment Share on other sites More sharing options...
captfit Posted January 25, 2013 Share Posted January 25, 2013 Woah mate your Squat is awesome and so are your other lifts , way to go . I will definitely take all the info frm you and MF once i will change things up sometime in march so till then i think i can still get stronger on this program . Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 25, 2013 Author Share Posted January 25, 2013 Thanks mate, they haven't budged in a while but I'll be testing maxes in 5 weeks time so I'm hoping to put some big numbers on the board I would say stick with stronglifts until you can't progress anymore, the progression is much faster than 5/3/1 much much faster haha. Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 25, 2013 Share Posted January 25, 2013 Yep, I can send you the ebook captfit ~ just yell out mate. How's your weekend looking Ross, much on? How's the snow? Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 25, 2013 Author Share Posted January 25, 2013 Just working unfortunatelyyyy ahha, snows all gone now man how are things your end? Got much going on at the weekend? Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 25, 2013 Share Posted January 25, 2013 Oh bummer, at least you have a cool job and one that you get a lot of satisfaction from. Dunno what I'm going to do, Saturday morning now and it looks like it's going to be a nice hot day. One kid up and the other is still in bed, might head out to a beach or something then gym later this arvo. Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 25, 2013 Author Share Posted January 25, 2013 Have fun dude! Its killing me that I'll have to wait more than a week to lift anything vaguely heavy Weird question and it may be a stupid one.. I'm assuming arvo means afternoon ahha so is that a kiwi thing? Or am I just very naïve haha. We have words on the isle of wight that the rest of the uk don't use lol Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 25, 2013 Share Posted January 25, 2013 Haha, that's funny. I've been asked that before, I assume everyone knows what it is lol. I guess these would be some of our common, everyday speech... Arvo - afternoonFush & chups - fish & chipsSweet as/choice/mint/good as gold - that's coolWop Wops - middle of nowhereJandals - flip flopsPants - trousersChur bro - thanksShe'll be right - it'll be okay Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 25, 2013 Share Posted January 25, 2013 http://2.bp.blogspot.com/-XpGG7vYF0BQ/T_kPX30WTpI/AAAAAAAAIUQ/W9YDuyK70CQ/s1600/NZ.gif Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 25, 2013 Author Share Posted January 25, 2013 Hahahahaha oh my god that is fantastic!!! Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 25, 2013 Share Posted January 25, 2013 Pretty funny aye. Link to comment Share on other sites More sharing options...
mrbear666 Posted January 25, 2013 Share Posted January 25, 2013 evening gents, that is proper funny........lovin the "beers" one Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 26, 2013 Author Share Posted January 26, 2013 Haha the beer ones good, my favourite is ear roebucks! Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 28, 2013 Author Share Posted January 28, 2013 Deload week starts today, anyone know if I should be doing much assistance or keeping it to a minimum? I'm squatting from home with some err.. Makeshift squat stands.. Will upload a video hopefully! Also check out my thread from yesterday regarding a meet up, I'm doing a bit of research into where we can eat and train peace out! Link to comment Share on other sites More sharing options...
mrbear666 Posted January 28, 2013 Share Posted January 28, 2013 makeshift squat stands? i gotta see them! Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 28, 2013 Author Share Posted January 28, 2013 5/3/1 deload weeksquats ATG0kg x 10bar x 5working sets35kg x 545kg x 555kg x 5 30 mins punching bag (felt great!) ab crunchesw/ 5kg plate x 20w/ 10kg plate x 20w/ 10 kg plate x 20 using my bag made me miss fighting a little bit, I may go back to taekwondo for a couple of sessions later in the year or do some MMA at some pointRossco smash!innovative or stupid? bare in mind it's deload week so a max of 55kgs was on it, also they're solid oak! Link to comment Share on other sites More sharing options...
mrbear666 Posted January 28, 2013 Share Posted January 28, 2013 those stands are awesome, id never have thought of that! tae kwondo or mma sounds good mate id imagine its great training. i used to love ufc but never get to watch it now its ppv Link to comment Share on other sites More sharing options...
jamesxvx Posted January 28, 2013 Share Posted January 28, 2013 For deload I do the main lifts with reduced weight, and then the same assistance work. I usually keep my assistance work heavy Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 28, 2013 Author Share Posted January 28, 2013 cheers mike I wasn't sure if it was a good idea or not but it worked fine!yeah I really miss both of them, was always great cardio too ahha, depending on what my training looks like by the summer I could easily throw in a day of one or the other, I miss having bruised ribs and fat lips I haven't watched any ufc for a while actually, I always like to watch youtube vids of Mac Danzig just because he's vegan, and awesome! cheers james yeah my deload weight is calculated with the percentages on 5/3/1, just wasn't sure about assistance work but thanks I'll keep that in mind on wednesday Link to comment Share on other sites More sharing options...
captfit Posted January 29, 2013 Share Posted January 29, 2013 That is indeed innovative with the stands mate . Must be a cakewalk deloading on those weights . Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 29, 2013 Author Share Posted January 29, 2013 Haha yeahyeah it was proper easy it was a nice change Link to comment Share on other sites More sharing options...
mrbear666 Posted January 29, 2013 Share Posted January 29, 2013 cheers mike I wasn't sure if it was a good idea or not but it worked fine!yeah I really miss both of them, was always great cardio too ahha, depending on what my training looks like by the summer I could easily throw in a day of one or the other, I miss having bruised ribs and fat lips I haven't watched any ufc for a while actually, I always like to watch youtube vids of Mac Danzig just because he's vegan, and awesome! cheers james yeah my deload weight is calculated with the percentages on 5/3/1, just wasn't sure about assistance work but thanks I'll keep that in mind on wednesday ive seen a few mac danzig vids, he seems a cool guy! miss bruised ribs and fast lips? hardcore! i used to like the old ufc, chuck liddel days, i started watching pride then.....which was way better but then it went bust, gutted. Link to comment Share on other sites More sharing options...
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