5-3-1 and some Crossfit.

Brendygg

Starting a log to keep track and stay motivated.

77kg bf~20-21% 6ft
Trying to get fitter, leaner and stronger.
Atm im fairly unfit.

Have one week of 5-3-1 down, doing it 2 days a week, squat and bench day one and deads and press day two.

On 2 other days of the week ill do some crossfit workouts.

Have set my 1rm for for 5-3-1 lower than it is, in the book he says work off 90%, iv decided 85% so I can work on my form in the deadlift and squat for the first few cycles.


Today I tried a scaled down version of "fran", first time doing thrusters and any kind of front squat, only used the bar for these. Pulls turned into inverted rows when I couldnt manage anymore! Must learn how to do kipping pullups.

so 21-15-9 of 20kg thrusters and pullups/inverted rows. last set was all inverted rows, fecked. did it in 10mins 20 secs. Thinking I could do it better time the next time, and think i cud have managed another 5kg on the bar for the thrusters.

Lets hope theres is some difference 6 months down the line

G86

I'm liking the mix you have here, be interested to see how ya get on!

Brendygg

cycle one week 2

squat 45kg x3
50kg x3
57.5kg x 10
10 werent too hard, could have maybe grinded 2 more out but i spotted that i forgot to put in the spotting bars :mad: so stopped. Form has improved, "butt winking" on lighter weights during warm up but this stopped when weight got heavier.


bench 47.5kg x3
55kg x3
60kg x8
8 reps felt heavyish, left scap started feeling weird on the last 2 so stopped, stretched and rolled a golf ball into it.

Hadnt time for assitance, just did a 3 sets of 6 chins and tried a few kipping pull ups.