Not really 5/3/1

dantes87

pajomaginty wrote: »

Hi Mate,
Massive gains all round there fair do's.
But it doesn't look anything like 5/3/1 which doesn't matter at all.
I was just wondering if you are you doing deload weeks at all?

Thanks.
Well as title says it's not really 5/3/1 at all.
I think there are some others on here doing 5/3/1 properly.

I didn't take a deload week as such, but if I stall or miss reps 2 cycles in a row I will reset. But only for the movement that stalls, so not a total deload.

Others in main section know far more than myself and could give you better advice.

dantes87

Squats
127 x 3,3,3,3,3,3,3,3,3,3

DB Curls
Lot of sets, elbows in bits

Squats started out crap but 4th set I started feeling good. Most sets after that were felt tight and like speed squats.

pajomaginty

dantes87 wrote: »

Thanks.
Well as title says it's not really 5/3/1 at all.
I think there are some others on here doing 5/3/1 properly.

I didn't take a deload week as such, but if I stall or miss reps 2 cycles in a row I will reset. But only for the movement that stalls, so not a total deload.

Others in main section know far more than myself and could give you better advice.

Hey,
I've done 5/3/1 a few times now and found the deload week very boring but necessary to stay injury free and also to keep putting extra plates on the bar

Keep up the good work!!

dantes87

Squats
112.5 x 9,9,9,9

DB Row
35 x 10
42.5 x 5
47.5 x 6
47.5 x 6
35 x lots

dantes87

Squats
120 x 7,7,7,7,7

Push Press
60 x 3,3,3,3

Shoulder raises/ face pulls
lots x lots

Cable push down


Didn't have a box to squat to, so depth may have been questionable.
But everything felt tight and easy.

I was descending alot faster and getting a bit of a bounce out of the bottom, this proper squatting might not be so bad!

dantes87

Squats

130kg x 5,5,5,5,5,5,5

Ok, so I have to lose the box. I must learn to feel when I'm at depth, become one with the squat..

Starts tomorrow, elbow and hips in bits right now so I cant wait.

dantes87

Squat
137.5 kg x 3,3,3,3,3, 3,3,3,3,3

My body is in bits.

dantes87

Squat
117.5 x 9, 9, 9, 9

Hobble round gym with low back cramp. Should have belted up to deload the bar :rolleyes:

DB Curls
5 sets super setted with cable push downs.

dantes87

Squat
125 x 7, 7, 7, 7, 7

Curl/cable pushdown
3 supersets

All I had energy for really

dantes87

Squat
135 x 5, 5, 5, 5, 5, 5, 5

Depth hit and miss apparently. Still getting used to full squats with heavier weight.

dantes87

Squat

142.5 kg x 3
142.5 kg x 3
142.5 kg x 3
142.5 kg x 3
142.5 kg x 3

142.5 kg x 3
142.5 kg x 3
142.5 kg x 3 Setup was **** from this point on, upper back fatigued
142.5 kg x 3
142.5 kg x 3 + 3 extra dodgy reps

Smolov base complete, albeit with a conservative working max.

Started out squatting to a box, but took some "expert" advice and ditched the box. Squatting much faster now and I think I'm getting good depth on most reps.
I still need more work to find a proper groove, as some reps are different than others

Will test max next week. Not sure what to expect as I've not maxed a free squat before.

dantes87

First non squatting day of 2011

Bench
90kg x 3
90kg x 3
90kg x 3
80kg x 5
80kg x 5
80kg x 5
70kg x 10

DB Row
40kg x10 each
50kg x 6 each
50kg x 6 each
50kg x 6 each

Chest supported Row
3 sets of blah

Cable push down
pump

dantes87

Annoying gym behaviour seems to be gone so I'll vent here.

Last week some half rep hero was squatting in rack beside me. The lad looked fairly light, but he waltzed in and loaded up to about 120kg.
The good half of me thought, maybe he's an oly lifter and will mash out something serious. The realistic side of me knew it would be carnage.:)

Once the bar was on his back he started shaking like a leaf, I genuinely feared he would fall into my rack if a gust of wind came in the door.
He proceeded to bend his knees about 10degrees, rack the bar and look around the gym in triumph.

Then today when I went to unrack the bar for my second set my right side was way off. Some dim wit thought my bar was a plate rack and but his 15 kg on the right side of my bar :mad:

Do people not consider safety or common sense at all in the gym.
There is a possibility to serious injury someone other than yourself.

These lads are walking timebombs, but they are probably the same ones that think deadlifts hurt your back and deep squats destroy your knees.:rolleyes:

Rant over..

grimloch

You're in Raw aren't you?

I know the lad you're on about. I don't really give a **** what other people do in the gym but if he fails a rep, he's honestly about three feet from the safeties and it's not going to end prettily.

dantes87

Yea, I'm in Raw, all in all it's a great gym.
I just try to avoid them lads like the plague!

There's probably someone out there complaining about me too:)
But someone putting weights on my bar!! I don't get the stupidness!:mad:

Wish is was bigger I could scare them off

dantes87

Switching week/day

Warm up
Jumps
Squatwith pause
60 x 3,3,3 took a while to get bar speed
80 x 3,3,3

DB shoulder press
20s x 10,10,10

Lateral raise
12s x 2 sets
7s x pump

Face pull
3 sets, lots of reps

dantes87

Squat
warm up
130 x 1
140 x 1
150 x 1
160 x 1
170 x 1
175 x 1 struggle
180 x 1 big struggle

Delighted with 180.
Big thanks to COH, wouldn't have got the 180 without him shouting at me

dantes87

Bench
92 x 3, 3, 3
82 x 5, 5, 3
70 x 11

Cable push downs
about 5 sets

EZ curl
3 sets

DB curl
2 sets

I'm not able to bench

the drifter

dantes87 wrote: »

Squat
warm up
130 x 1
140 x 1
150 x 1
160 x 1
170 x 1
175 x 1 struggle
180 x 1 big struggle

Delighted with 180.
Big thanks to COH, wouldn't have got the 180 without him shouting at me

1) nice squats! any vids?
2) yes people are stupid
3) when COH shouts the weight tries to run away from him...

dantes87

Deadlift
100 x 3
140 x 3
160 x 1
belt
180 x 1
190 x 1
200 x 1
loosen belt
200 x 1
210 x 1
220 x fail just above knee, fcuk

Got 220 a month ago feels like **** to miss it.
I'm crap at deadlifting with a belt I always feel like vomiting.

I also learned not try a max when you're feeling ****.

Objectively, I haven't done anything but squat for the last month. So I don't have my deadlift groove yet and my back strength has suffered. I never used to fail once I get bar moving. So my weakpoint has probably changed.

Rack pulls here I come.

dantes87

the drifter wrote: »

1) nice squats! any vids?
2) yes people are stupid
3) when COH shouts the weight tries to run away from him...

1. No vids yet. I am very unorganised person i am planning on getting some soon.

2. I am also stupid, see deadlift session above:mad:

3. Haha, yes weights run away and bars bend at the sight of him, he is like Uri Geller bending every bar he gets his hands on!

dantes87

Need to start being consistent again.

Bench
90 x 1
95 x 2
95 x 2 not solid
85 x 5
70 x 5, 5, 5 long pause

DB Row
50 x 7,7
50 x 7,7
50 x 7,6 missed last rep on left side

Tbar row
3 sets

Straight arm push down
burn the lats

Bench is crap, actually weaker than 6 weeks ago. Going backwards feels bad

dantes87

Squat
60 x 5
100 x 3
120 x 3
belt
130 x 3
140 x 3
150 x 3

Front squat
40 x 3
60 x 3
70 x 3
80 x 3
90 x 3
100 x 3
105 x 3

Standing Cable crunch
3 sets

dantes87

DB Incline Bench
20s x 10
25s x 10
30s x 5
35s x 5, 5, 5
20s flies morphing into presses, lots of reps x 2sets

Lateral Raise
12s x 3 sets
10s x 1 set

Skull crushers
20 x 10, 10, 10 not really liking these

Cable pushdown
3sets

EZCurls
35 x 10, 10, 8

DB curls
?x?

Cardio:eek:
Intervals on Rower

No heavy stuff which I don't like, but my little armz iz pumpt brah!

dantes87

Warm up
Plyos/explosive stuff

Deadlift
100 x 5
140 x 3
160 x 1
belt
180 x 1
190 x 1
200 x 1, 1, 1, 1, 1

Rack Pull
170 x 5
straps
170 x 5
170 x 9

Gym closed, didn't get to do other stuff

dantes87

Away from gym all weekend.
Did some sprinting type stuff on Saturday, legs still stiff today.

Bench
up to 90 x 2 failed 3rd
decided to reset and work bench in 5's for the next while

80 x 5, 5, 5
60 x 20 rest pause

DB Rows[/B
50s x 8, 8, 8 each side

Face Pulls
Few sets

Straight Arm pull down
3-4 sets

dantes87

Squat
Warm up, work up to
152 x 3, 3, 3 struggle and depth was questionable id say

120 x 10 & 100 x 10 drop set/cardio

Hanging led raise
3 sets of about 10

After first set I went to pick up my log book and failed:eek:
My stomach cramped up and I got stuck in squatting position not able to move, much to COH's amusement. Apparently my mangina is acting up..

But at least I know my lower abs exist somewhere, invisible to eye:)

dantes87

Thursday
Incline DB Press
35 x 8, 7, 8
25 x 11, 9

Shoulder Raise
3-4 sets

EZ Curls
35 x 10 10 8

DB Curls

Cable push down
4 sets

Saturday
Deadlift
Warm up
160 x 1
170 x 1
belt on
180 x 1
190 x 1
205 x 1 chest sore
belt off
180 x 1
190 x 1
205 x 1 this was about as easy/difficult as with the belt for some reason

Rack Pulls
up to 190 x 3

GHR supersetted with kettlebell swings
4 sets

Today hamstrings in bits, couldn't do full squats
Front Squat
90 x 3, 3, 3, 3

hanging leg raises
4 sets

cardio on rower

dantes87

Right back to logging cos I lost my notebook again....

Long warm up and rolling
Bench
bar x 10
60 x 5
70 x 5
80 x 5
90 x 4
100 x 4
100 x 4 set up was ****, reps were dodgy
100 x 4 better

Close grip partials
80 x 10
80 x 8
60 x to failure

Cable push down
4 sets
EZ bar curls
some standing some sitting with 30 on the bar

Bench is a whole lot better than before.
I am now benching twice a week and doing alot more work sets.
As with squats the more I do the better I get. Same can't be said for deads though

dantes87

Deadlift
60 x 3
100 x 3
140 x 3
160 x 3
170 x 1
180 x 1
belt
190 x 1
200 x 1
210 x 1, 1, 1, 1

210 didn't feel as easy/fast as I expected. Plan was 217 for some singles but I'll write it off as bad day

Rack Pull
140 x 5
160 x 3
180 x 3
190 x 3, 3
140 x 15

KB swings for cardio