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Trained before college and did it all on just a cup of coffee..

5/3/1 cycle 2 week 2

DEADLIFTS (switching to squats on wednesdays now)

Warm ups

20kg x 8

60Kg x 5

Working sets

80Kg x 3 hook grip

90Kg x 3 hook grip

100Kg x (3 or more) 9!! No idea where this came from ! mixed grip

 

Chin ups

X3

X3

X8

Not so good but who cares haha my deadlifting has put me in the best mood today!

 

Barbell bicep curls, taking it easy because of my wrists.

20Kg x 10

25Kg x 10

30Kg x 7

 

All I had time for unfortunately but I'm smiling away! Will do military press on bench or squat day, ruling out thursday as me and the mrs are going out for a valentines drink, this'll be our 4th valentines together

How is everyone?

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5/3/1 cycle 2 week 2 Tuesday 12th February 2013

Squats. Okay so squatting the day after heavy deadlifts wasn't a great idea but I still nailed it.

Warm ups

0Kg x 12

20Kg x 12

Working sets

65Kg x 3

75Kg x 3

85Kg x (3 or more) 8! Not too bad!

 

Calf raises

0kg x 30

Holding 2x 10Kg plates x 25

Holding 2x 15Kg plates x 25

Holding 2x 20Kg plates x 25

 

Abs, crunches

X 15

W/ 5kg plate x 20

W/ 10Kg plate X 25

 

4 times leg raises

X 30

X 30

 

Did this all at home with my brother spotting me, I'm getting my dad to help make me some sturdy and strong squat stands so I don't have to by any ahha, until then my chairs will do I suppose. 2 rest days now, then bench friday and the weekend very light cardio. I've also got next week off college and I'm staying over my dads to cat sit lol, plenty of resting up!

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5/3/1 cycle 2 week 2 friday 15/2/13

Its a beautiful day on the isle of wight and I had most of the day off so did some relaxing and reading in the sun, just 2 days of work this weekend and then I have the whole week off, bliss!

BENCH

Warmups

20Kg x 12

20Kg x 12

Working sets

50Kg x 3

60Kg x 3

65Kg x (3 or more) 8!! Pretty good but I was expecting more, saying that I've barely eaten today and felt lazy for most of it + the few beers last night baha

 

SHOULDER PRESS

Warmups

20kg x 10

20Kg x 10

Working sets

35Kg x 3

40Kg x 3

42.5Kg x (3 or more) 8! Once again not bad but I was expecting more

 

Dips

X12

X12

X12

Huge chest pump

 

Front raises w/ plates

5Kg plate x 12

10Kg plate x 12

15Kg plate x 12

Drop set to 10kg x 8 ouuuuuuch!

 

Side raises w/ plates

2x5Kg plates x 10

Superset 2x2.5Kg x 10

And again

X10

X10

 

And again

X12

X12

 

Cooldown/stretch/eat

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Currently 120Kg at 78Kg bodyweight. But,

I'm gonna say it here first to motivate me, I WILL deadlift 145Kg in 2 weeks time! Goal set!

I have bookmarked this post and I will hold you to that !!!!

Good! I need the motivation ahha I will do it! There's no way I'll except anything less!

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Ello mate!! how's your week been yash??

I will get that 145 sorted! When I do I'll calculate 2 more cycles for 5/3/1 from new maxes and buy more weight plates :P

 

Deadlifting today, its heavy week of 5/3/1 and another beautiful day on the isle of wight, plus I have almost everyday off this week minus a bat talk for parents and kids at a half term club tomorrow.

Will be training at home in a few hours time

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5/3/1 cycle 2 week 3 heavyyyy Monday 18/2/13

Deadlifts

Warm ups

20Kg x 8

60Kg x 5

Working sets

90Kg hook x 5

95Kg hook x 3

107.5Kg mixed+chalk x (1 or more) 7! I suppose that's really good but deads today felt heavier than usual :/

 

Pull ups

X5

X3

X6 rubbish..

 

Shrugs with weight plates (each arm) +very slow and controlled reps

20Kg x 12

20Kg x 12 + 30second walk for grip

20Kg x 12

Drop set 15Kg x 12

 

Barbell bicep curls

20Kg x 12

25Kg x 10

30Kg x 8

20Kg x 12

Rubbish again..

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