Not really 5/3/1

dantes87

Monday
Bench

102.5 x 3
102.5 x 3
102.5 x 3
80 x 10

Face Pulls
4 sets

DB shoulder press
22.5 x 5, 5, 5

Curlz

dantes87

Smolov Lite just cos I need structure

Week 1 Day 1/3
135 x 5
135 x 5
135 x 5
120 x 9
120 x 9

Leg Raises
4 sets

dantes87

Have barely been training between working late and and an eye infection, so this is the last week.

Sunday 17th
Bench
105 x 3 solid
105 x 3 not solid
105 x 2

Dips
+30kg x 8, 8, 8

Lots of face pulls

Wednesday
Smolov Lite W1Day 4/2
145 x 3, 3, 3, 3, 3
127.5 x 7, 7, 7

Sit ups and that

Thursday
Bench
95 x 5, 5, 4
80 x 10

Dips
BW 3 sets to failure

Curls and that

dantes87

Today
C/P Deadlift Week 1

Work up to 177.5 x 2

Speed Deadlifts
140 x 8 triples

Straight leg deads
100 x 8, 8, 8

Row
80 x 8, 8, 8

Neutral grip chins
8, 8, 6

Good morning
40 x 8
50 x 8, 8

This is the first time I have ever followed a routine for deadlift so I will see how it goes.
The speed sets slowed down a bit for last few sets.
The assistance is supposed to be done in circuit style, but that was too difficult to set up in a packed gym.
Bent over rows were next to impossible with lower back fatigue and I still have no idea how to do good mornings.
Was a good session though

dantes87

Right thought I would give this a bit of an update..
Just finished week 9 of Coan-Phillipi.

230 x 1

"Speed Deadlift"
165 x 3
165 x 3

Power Shrugs
195 x 5
195 x 5

Forgot to do the straight leg deadlifts, ****.

Anyway here are the vids, angle is a bit crap but please give me some feedback on mistakes. On video my back seems to round a lot more than I would have thought.

https://www.youtube.com/watch?v=x4RxDCy6ZY0

https://www.youtube.com/watch?v=y8KI4Tn1hUU

colman1212

Fair play lad, serious deadlifting. Whats your current weight out of interest?

dantes87

Cheers lad, weighed 79 Kg last Friday.

dantes87

Tuesday
Squat up to 160 x 3

Front squat 110 x 3

Thursday
Bench 90 5x5
Dumbell shoulder press 25s 5, 5, 5
Some arm stuff


Today
CP Week 9
235 x fail
235 x fail

Cut losses and went home. Might go for it again next week.

First fail was just terrible set up and was never going to happen.
Second was almost locked out but thumb slipped and lost grip. I don't know if I would have got it even if grip was there.

Feels bad to miss lift like that, I haven't been training long enough to have missed many lifts that I've worked for. This feels like losing a football match.

And to make things I forgot to put a memory card in the camera so I don't have vids.

And to make things even worse again, all the big strong lads seen me fail

dantes87

Thursday 18th Aug

Coan Bench W1

Bench
77 x 10
77 x 10

Close Grip
67 x 10
67 x 10

Incline
62 x 9
62 x 9

Cable Push Down
5 x 10

EZ Curl
5 x 10

Saturday 20th August
C-P Week 7

Deadlift
217.5 x 2 with **** bar and plates cos someone strong took all the good ones!

"Speed" Deads
182.5 x 3, 3, 3

Shrugzz
190 x 5, 5

Row
100 x 5, 5

Single leg hip trusts
3 sets

Forgot to do chins

Restarting 5/3/1 in the hope of learning to squat again. Doing single leg assistance because my left leg is noticeably stronger than my right and I need to sort that out.

Tuesday 23 Aug
60 x 3, 3
80 x 3, 3
100 x 3,3
120 x 3, 3
140 x 1
150 x 1
162 x 1
140 x 3

Split squats
20kg DBs 3 x 12 per leg

Single leg "squat" to a bench
3 x 10 per leg really huge difference between the legs here

ABZ

dantes87

Thursday 25th Aug
Coan Bench W2

Bench
80 x 10
80 x 10

Close Grip
70 x 10
70 x 10

Incline
62 x 10
62 x 10

Dips
5 x 10

EZ Curl
5 x 10

dantes87

Sunday 28th Aug

CP Deadlift W8
Warm up
60 x few
100 x 3, 3
140 x 3, 3
160 x 1
180 x 1
200 x 1
215 x 1 surprisingly easy
230 x 0 feels bad man
230 x 1 dodgy rep

230 was supposed to be a double but wasn't happening. On first attempt halfway through I was thinking where the hell is the bar, it felt unbalanced, like I had loaded it wrong, and it was drifting miles away from me. Second time was bit better but still I was **** and weak.

Assistance
Speed Pulls
170 x 3, 3, 3

Shrugz
200 x 6
200 x 6

Straight leg deadlift
160 x 5
160 x 5

Row
100 x 6
100 x 5

Chins
BW x 8, 8

Weighted Glute Bridge
3 x 8

dantes87

Monday 29th Aug

Light Bench Day
67 x 10 , 10

Face Pull many sets

Overhead Press
40 x 5, 5, 5, 5, 5

some curls and lateral raises

Much rolling on back and shoulder areas, feels good

dantes87

Wednesday 31st Aug


Squat 147 x 5, 5, 5, 5
Single leg stuff
Ab stuff

Thursday 1st Sep

Coan Bench W3

Bench 82 x 8 x 2
Close Grip 75 x 8 x 2
Incline Bench 67 x 8 x 2
Dips 50
Curls

Sunday 4th Sep

Deadlift Deload

Speed pulls 170 x 3, 3
Shrugs 205 x 5, 5
Straight leg deadlift 160 x 5, 5

Monday 5th Sep

Push press 70 x 3, 3, 3, 4
Strict press 50 5 x 5
Bench 72 10 x 2
Pull ups and face pulls

Squatman

dantes87 wrote: »

Right thought I would give this a bit of an update..
Just finished week 9 of Coan-Phillipi.

230 x 1

https://www.youtube.com/watch?v=y8KI4Tn1hUU

you have a handy 240 in you, which is 3x body weight, savage deadlifting, keep it up! u may even have a 250 in the tank at the mo.! bar speed is fairly fast, plus the 220 flew up!

dantes87

Squatman wrote: »

you have a handy 240 in you, which is 3x body weight, savage deadlifting, keep it up! u may even have a 250 in the tank at the mo.! bar speed is fairly fast, plus the 220 flew up!

Thanks, hopefully have 240 this weekend after 18weeks of Coan Phillipi!
Deadlifts aren't feeling the best at the minute though so we'll see.

dantes87

Today
Squat

157 x 3, 3

Felt solid but hamstring was very tight after so I decided to not take any risks ( wussed out). Bigger fish to fry at the weekend

dantes87

Thursday 9 September

Coan Bench
Flat 85kg 8 x 2
Close Grip 77kg 8 x 2
Incline 72kg 8 x 2

Dips

Sunday 11 Sep
Went into test deadlift, no bar so i fannied around with few speed sets of squats and deadlifts.

Today
Squat
150kg 5 x 5

Single leg work
Ab work

Missed the United game to train today but I did see some epic squatting by Vis, COH and their training group. I had to leave before they finished but it was inspiring stuff!!

dantes87

Thursday 15th
Coan Bench
Bench 92 x 5, 5
CGBP 82x 5, 5
Incline 75 x 5, 5

other stuff

Today
Going through motions, knackered and no clue what to do

Rack pull from pin 1
220 x 5, 2

Machine Row
120 x 8, 8, 8

messed on the 45 degree extension

core work
ghey

dantes87

Wednesday 21st
Coan Bench Light Day
65 x 5, 5

Overhead Press
55 5x5

Facepulls
Arms


Today
Squat
160 x 3 sky high
140 x 1, 1
150 x 1

Not feeling it today, hams and low back in bits

Front squat
70, 80, 90, 100 x 3
110 x 2

GHR
10 x 5

Single Leg stuff

dantes87

Resurrection...


Friday 28th Oct

Coan Bench W11

115 x 2
115 x 2

Close Grip
102 x 2
102 x 2

No time for Incline just did some tricep pushdowns

Today

ME Lower

Squat
bar x lots
60 x 5
100 x 5
120 x 3
130 x 2
142 x 1
152 x 1
162 x 1
172 x 1
172 x 1 got video of this one
160 x 2

Deadlift

140 x 3
160 x 1
180 x 1
200 x 1

Straight leg deadlift
150 x 6
150 x 6

GHR
5 sets

Cable Ab work

https://www.youtube.com/watch?v=PdavnMsjE8g

Squatman

good squatting, very fast, defo more in the tank!

dantes87

Tuesday 1st Nov
Coan Light Day

Bench
80 x 10
80 x 10

Machine Row

120 x 6
120 x 6
120 x 6

neutral grip
120 x 11
120 x 9

80 x lots

Press
40 x 10
50 x 10
50 x 10
40 x 10

facepulls/curls/lateral raises x lots

Wednesday

DE Lower

Box Squat with pause
100 x 2 x 8

Good mornings to pin
60 x 5
80 x 5
90 x 5
90 x 5
90 x 5
60 x 10

GHR 3 crap sets

Ab work

GHR 2 good sets

dantes87

Friday 4th Nov

Test Bench
warm up
90 x 1
100 x 1
110 x 1
120 x 1 PR
125 x f

face pulls/pushdowns/curls

Big PR there. Previous best was a shaky 110 with ass off the bench, 120 felt more solid.
125 was greedy and never going to happen

dantes87

ME Lower

Squat
60 x 5
60 x 5
80 x 3
100 x 3
100 x 3
120 x 3
130 x 2
140 x 1
145 x 1
155 x 1
165 x 1
175 x 1
175 x 2 thanks COH

Deadlift
70 x 5
120 x 3
140 x 2
160 x 1
180 x 1
200 x 1
ft210 x 1

Straight Leg Deads
150 x 7
150 x 7

GHR
5 sets

Ab work
5 sets

dantes87

Upper accessory aka piss about in gym day

press
50kg x 50 push presses by end

chin/pull up
50

face pulls x 50

push down x 50

curls x 50

dantes87

DE Lower

Box Squat
60 x 2 x 3
80 x 2 x 2
90 x 2 x 1
105 x 2 x 8

Good Mornings
90 x 7 x 3

Ab work

GHR

dantes87

Sick for nearly a week

Monday 14th Nov

DE Lower

Box Squat
60 x 2 x 2
80 x 2 x 3
100 x 2 x 2
110 x 2 x 4 speed **** enough

Good Mornings
60 x 5
80 x 5 x 5

Ab Work

GHR

Still not 100% so took it handy enough. A lot of mobility work after lifting.

dantes87

Tuesday 15th Nov

ME Upper

Pin Press (pin 8, few inches from chest)
80 x 1
90 x 1
100 x 1
110 x 1
110 x 1
100 x 5

Machine Row
80 x 10
120 x 9
120 x 8
120 x 7

80 x lots

DB Press
20s x 10
25s x 10
25s x 10
25s x 8

Facepulls
lots

Pushdowns

Curls

dantes87

Friday 18th Nov

ME Lower

Squat
bar x lots
60 x 5 x 2
80 x 3
100 x 3
120 x 2
130 x 1
140 x 1
155 x 1


RE Upper

Bench
bar x 10 x 2
40 x 10
60 x 10
80 x 20
80 x 7 lol:pac:

Chin up/Pull up
30 reps

Face pull/Push down/ machine fly


I decided against doing max effort work after 155. Was wrecked going to the gym and I nearly feel over walking out most sets. I'll go back to it tomorrow and do something respectable. Seriously need to start sleeping properly.

BW x 20 bench is a small surprising consolation!

dantes87

Sunday 20th Nov

ME Lower

Squat
bar x 10
60 x 5 x 2
80 x 3
100 x 3
120 x 2
135 x 1
150 x 1
160 x 1
170 x 1
180 x 2 *

SLDL
100 x 3
120 x 3
140 x 3
150 x 8 x 2

GHR

AB work


* Spotter was touching on way up, he said he didn't apply pressure but can't be sure. Not sure on depth either. But it felt good, probably easier than it should have been that's why I'm doubting it.