veggiesasquatch

Anyone who needs motivating by other people (especially if you're paying) then I wouldn't get out of bed. Personal trainers are about as useful as chocolate fire guards. Find a proper "coach" if you need one.

Tues-5th-May Cycle 5 Week 3 (5/3/1) Nice lay in & lovely weather before deads. Main lift: Deadlift: (warm up sets 52.5kg x5 65kg x5 80kg x3) 100kg x3 112.5kg x3 125kgx3+7 Assistance: Front squats (programmed) 60kg x5 70kg x5 80kg x5 Hamstring curls: 3x12 Abs: Hanging leg raises 3x15 1 Mile on treadmill Summary: Form was outstanding today. Though I belted up on the last set (to help with my back issue) Something clicked (in a good way) & for a long time I haven't felt so decent of my deads, back wise. Wish I had recorded, felt like the tension was better in my legs before the movement began. Pleased to of hit 7 reps in such a comfy manner, I did program this pretty light at the start & looks like it's helped, if only a little. Still some way off what I know I can pull. Front squats were strong. Nice session, to the point with no fuss. Had a cup of brown rice, two veggie sausages,mixed salad followed by left over chilli & a bean burger for post workout food

thnx mini, sorry to hear you had your phone stolen...cunts

Mon-21st-May Cycle 5 Week 3 (5/3/1) Had to work nights over the weekend (60hrs total week) & was, in all honesty pretty beat at work last night. I headed immediately to the gym when I got off work at 7:00. Usual warm up... Main lift: OHP: (warm up sets 22.5kg x5 27.5kg x5 32.5kg x3) 42.5kg x5 47.5kgx3 52.5kg x1+5 Assistance: OHP: boring but big 37.5kg x10 (70%) 32.5kg 2x10 (60%) 27.5kg 2x10 (50%) Pull ups: All wide grip today just varied the distance of the wide grips 5x10 Krock rows: Prob shouldn't of put these back in till next cycle but want to use these as my extra back work. 2x10 warm up then just 1x12 per arm with a 28kg dumbbell, was feeling pretty beat at this point. Tricep push downs: No idea why I did these, 2x20. Ab circuit: side bends, crunches, hammer strength machine crunch. Summary: Start my new role this weekend on my shift. So busy, was tired from only getting roughly five hours sleep during the day. I sampled a jacked 3d for a "pick me up" & not sure it actually did anything. OHP felt ok, not the strongest I ve felt but it wasn't bad hitting five on the one set. Bbb sets were a lot easier today.

Or burn it. Lmao I actually grinned at that

Great review on krock rows http://www.t-nation.com/free_online_article/most_recent/kroc_rows_101

I hadn't trained a proper strict military press before starting Jim Wendler's 5/3/1 I would use dumbbell which, looking back was stupid. SO I programmed that lift pretty light as to build it up slowly. Next week it's 52.5kg on my heaviest set. I can press heavy with dumbbells, seated. My press is extremely strict but it is a lift that I've only been doing for 5 months. Hardly any carry over from dumbbell pressing at all, last time I did them I think I had 36kg in each hand for 3x12. So could of gone heavier no doubt. I got 7 out the other week on 50kg while holding back, hoping the boring but big sets also bring me up to speed. http://www.youtube.com/watch?v=SAXPJ3PfdyY Yes I do 50 pull/chins twice a week but mainly wide & hammer grips, my upper back/lats are strong. My program is strength, so It's all based off percentages that are certain set/rep ranges. http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

Just to echo the above... Chill out, relax & have a good time! All I tend to do is pack enough protein for a shake in the morning & before bed. Besides that I just eat whatever I want though so far over say since last summer I have only had 2 mini breaks. Two weeks isn't goin to really make much difference, unless it's a xl pizza for every meal.

Try varying how you do you pull/chin ups. As an example I do pull/chins between benching & pressing. Check my log your'll see want I mean

Fri-18th-May Cycle 5 Week 2 (3x3) Got called into work as I had interview for a promotion...Got the job Manager stating my cover letter, interview & questionnaire being the best they'd had in a long time...so I then headed for squats. Usual warm up jazz. Main lift: Squats:(warm up 52.5kg x5 67.5kg x5 80kg x3) 95kg x 3 107.5kg x3 120kg x3 +6 Assistance: Squats: Boring but big 92.5kg x10 80kg 2x10 67.5kg 2x10 standing hamstring curl: 3x12 Reverse hypers: 3x15 Ab's: Hanging leg raises 3x15 Summary: Felt pretty damn flat today. Maybe from the osteopath session yday & that I woke up with a little cold...who knows. Even before the bbb sets I was feeling pretty drained. Managed to get 6 out on the last set (3 being the minimum) so that prob took most of my energy, currently lay in bed feel fucked....grinder today but all done now. Wkend off then it's to 5/3/1 week next wk,

They even have "alarms" that go off if the weights to heavy...who dictates what's heavy? Would like the know that.

Keep at it man, I dont do any leg isolation. Just the basics, squats, deads, front squats ect.

VE tired the dumbbell tip, loved it so thanks for that!!! Also I cant remember the last time but lats hurt so much. It made me really pay great care in my pull/chin ups this week.

hahaaha planet fitness...even their ways have made it a cross the pond in news form. I wouldn't train within a place of theirs for free. I like using chalk

SO I had my first session with the Osteopath today. Basically, like many people when my feet face forwards my shins/knees twist, with my job being 12 hrs on my feet thats a problem right away. Ran though some mobility & there was no issue with pain. However my right leg/hip joint is incredibly tight, as in my range of motion, the left side not so bad. We ran through the history of the issue, back into my teens & he obviously came to the conclusion I had. It's compression my back dislikes. He said it's where the hip meets the pelvis & that it could be inflamed from....of course weight training. He advised yoga to help my mobility, going to have another app in a couple of week. Had treatment today from a machine & some manipulation, man did I crack lol Glad to be working on this now but it leaves me being able to deadlift up in the air.......today I'm going to look at maybe going to a 3 day split again.

You don't have to do the whole 5-8 meals a day jazz. Just find what the right meal frequency is that enables you to reach your goals. Though the majority of "bodybuilders" train with 4-5 day splits a full body routines x3 a week is just as effective. Looking into older bodybuilders like Bill Starr whom trained this way. Though I'm not a bodybuilder I think old school bodybuilders look a damn sight better than today's...

Thurs-17th-May Cycle 5 Week 2 (3x3) Had a couple of hours extra sleep as it's a day off. Warm up as usual, lighter sets/mobility & stretching. Main lift: Bench press: (warm up sets 40kg x5 50kg x5 60kg x3) 70kg x3 80kg x3 90kg x3+7 Assistance: Bench press: boring but big 70kg x10 (70%) 60kg 2x10 (60%) 50kg 2x10 (50%) Dumbbell rows: all per arm 32kg x10 30kg x10 28kg x10 24kg x10 22kg x10 Chin ups:Chins 3x10 hammer grips 2x10 An circuit: side bends, crunches, hammer strength ab machine Summary: Strong today on bench, minimum of 3 reps & got 7 on 90kg. Pleasing indeed. Bbb sets were fine, no issue there. My lats were still a little sore from pull ups on Monday but I had planned to do chins today anyway but defiantly still felt the soreness even though they were getting hit a little different. Solid session

Dumbbells are better than machines, barbells are better than dumbbells. You'll gain/make progress for sure but dumbbell are something to use after barbell work...for me. Dumbbells will serve you well with a well Thought out plan but stuff like dumbbell squats aren't amazing & dumbbell deadlifts end up looking like a squat.

Tues-15th-May Another day shift....busy all day long. No foam rolling tonight. No space in my bag or time after work. Usual run through of warm up stuff. Main lift: Deadlift: (warm up sets 52.5kg x5 65kg x5 80kg x3) 92.5 x3 105kg x3 120kg x3+4 Assistance: Front squats: (programmed) 57.5kg x8 65kg x8 75kg x6 Standing hamstring curls: 3x12 Abs: leg raises 3x10 Summary: Was dying to get in for deads tonight to try out the stuff advise by a competitive power lifter last week. Had heard a lot about the guy & he so happened to be squatting in the rack next to me. So we got talking about various training program's, 5/3/1, DC , Westside ect & I asked him to check my form out on deads. Though he said may set up/form was ok I should try a narrower stance, much narrower in fact as my back has been especially bad lately. Also a few smaller adjustments on a couple of things. I wore my new belt on all the working sets to simply aid my back. I have an issue, no time to be a hero. Great success tonight with the new stance & belt. Though I just left it at four reps (needed minimum of three) it was just pleasing to not have any pain at all, that was the biggest plus tonight. I have an osteopath appointment Thursday so hoping to move recovering along. Forgot my chalk as well which was annoying! Front squats felt strong tonight, nice & deep.

Tues-15th-May Another day shift....busy all day long. No foam rolling tonight. No space in my bag or time after work. Usual run through of warm up stuff. Main lift: Deadlift: (warm up sets 52.5kg x5 65kg x5 80kg x3) 92.5 x3 105kg x3 120kg x3+4 Assistance: Front squats: (programmed) 57.5kg x8 65kg x8 75kg x6 Standing hamstring curls: 3x12 Abs: leg raises 3x10 Summary: Was dying to get in for deads tonight to try out the stuff advise by a competitive power lifter last week. Had heard a lot about the guy & he so happened to be squatting in the rack next to me. So we got talking about various training program's, 5/3/1, DC , Westside ect & I asked him to check my form out on deads. Though he said may set up/form was ok I should try a narrower stance, much narrower in fact as my back has been especially bad lately. Also a few smaller adjustments on a couple of things. I wore my new belt on all the working sets to simply aid my back. I have an issue, no time to be a hero. Great success tonight with the new stance & belt. Though I just left it at four reps (needed minimum of three) it was just pleasing to not have any pain at all, that was the biggest plus tonight. I have an osteopath appointment Thursday so hoping to move recovering along. Forgot my chalk as well which was annoying! Front squats felt strong tonight, nice & deep.

Nice work again, was loving pull ups yesterday! No lower back work?

Yes mate it's awesome

Mon-14th-May Cycle 5 Week 2 (3x3) Crappy day shifts this week so up at 5:00 & lifting at 19:15...pretty hot & stuffy all day.... Main lift: OHP: (warm up sets 22.5kg x5 27.5kg x5 32.5kg x3) 37.5kg x3 45kg x 3 50kg x3 +5 Assistance: OHP: boring but big 37.5kg x10 (70%) 32.5kg 2x10 (60%) 27.5kg 2x10 (50%) Pull up: wide grips 4x10 hammer grips x10= 50 reps Mts hammer strength row: can't really remember something like 30 plates x12 35 plates x10 25plates x12 Ab circuit: side bends, crunches, weighted crunches & tried out new hammer strength crunch machines... Summary: 50kg being the heaviest set this week, which was the last heaviest set on cycle 4 with a minimum of 1 rep (I'd got 7) so was shooting for 7+ but wasn't there tonight. Got 5 & the 5th was not very pretty. I won't worry over not getting the 8 & dropping a couple of reps. Work was very hot & the atmosphere is very draining but I won't use that as an excuse. Defintly feel OHP will be the first lift to re program. Everything else was fine, bbb sets were disgusting...

VE, I will defiantly give that ago when I row on Thursday! So thanks for the tip!!! I was really aware of my pull up form last nigh after this topic, made sure I getting my lats moving. Got a Nice squeeze at the top & had the bar level with my sternum. Managed 4x10 wide & 1x10 hammer grip. Used the mts hammer strength machine for extra back work & also focus on the movement from the elbows. I actually lost a plate either side doing this

VE, thanks for the t-nation link. I love that site & anyone reading this post should use t-nation as their first point of research. I like the straight lat pull overs & it's one of a few machine movements I'd use. Also face pulls for a high rep ranges are great, low weight with 25ish reps in 4 sets. Really strengthens the mid back. I find dumbbell rows awkward. From the waist up my forms good but no matter where I position my feet It feels wrong. Be that stood up bent over or on a bench.