Gainz Boiiii

stuchyg

So after the success(relatively) of my last log, Spoiler - I got married in the end, I'm going to start a new 1.

Started 5/3/1 today, looking at the triumvirate model. Also started bulking again as I have dropped back to 75kg.

Today was bench which was

55 x 5
65 x 5
75x 5.

The smallest plate I have is 2.5kg and by plate I mean kettle bell added to the bar so I am rounding up slightly when I lift. Attached pic is of our gym in work

stuchyg

Wednesday was squats for 5/3/1.

Friday was deadlift for 5/3/1

90kg x 5, 105 x 5, 120 x 6

stuchyg

Just back from an 8k walk. I ran the first two as I'm trying to gain some cardio fitness to do a 5k with the missus. I'm bolloxed

stuchyg

OHP

30kg x 5
35kg x 5
40kg x 5


Front raises

3 x 8

Shrugs

3 x 8

My shoulders are a serious weak point for me, really need to strengthen and increase mobility

stuchyg

Bench

60kg x 3
67.5kg x 3
77.5kg x 4

Incline Press

35kg x 3 x 10

Incline Flyes

20kg x 3 x 10

Chins

5 x 5

stuchyg

Squats

Warm ups

85 x 3
95 x 3
105 x 5

Calf raises and lunges to follow. Last couple reps were tough on my lower back without a belt. Also ate like a hooer today. Big bucket o win

stuchyg

OHP

32.5 x 3
36 x 3
40 x 3

I realise these May be the lowest 5/3/1 numbers In the history of time but anything to do with shoulders is a big problem for me.

Also did some supplementary shoulder work, also ate a lot of food. A Lot!!

stuchyg

Deadlift

Warm ups

102.5 x 3
115 x 3
140 x 1 - this was a mistake as I meant to do 130 but miscalculated the weight on the bar

Some BOR and pull ups as well. Friday is week 3 of my 5/3/1

stuchyg

Bench

65 x 5
75 x 3
82.5 x 2

Inclines

35kg x 3 x 8

Flyes

15kg x 3 x 8

Push Up Variants



This is me now at 75kg on the button, planning to bulk to 85kg before I cut, il throw pics up as I go so we can all see how fat I can manage to get

stuchyg

Squats

87.5kg x 5
100 x 3
110 x 3, max effort

Lunges and calf raises to follow

stuchyg

OHP

32.5 x 5
37.5 x 3
42.5 x 5

Lateral raises and so on to supplement. Deload week next ween and then start my second cycle of 5/3/1

stuchyg

Deadlifts

60 x 6
80 x 3

100 x 5
115 x 3
130 x 1

BOR
2 x 5 superset with pull ups

Good mornings
4 x 6

stuchyg

Deload week

Bench

5 reps @ 40kg, 50kg & 60kg

Flyes
3 x 12

Incline
3 x 12

Did a bit of bi n tri isolation for the first time in a month then, felt good

stuchyg

Squats

Bar x 10

50 x 5
60 x 5
70 x 5

Calf raises
3 x 8

Some shoulder work as well

Deadlift Deload tomorrow and then my second cycle of 5/3/1 starts monday

stuchyg

Bench

55 x 5
65 x 5
75 x 5

Inclines x lots
Flues x lots

In and out in 25 mins, boom

stuchyg

Squats

78 x 5
90 x 5
102.5 x 1 knee buckled and lost the weight, knee still painting me
102.5 x 5 - I get knocked down but I get up again

Calf raises and lunges to follow

stuchyg

OHP

32.5 x 5
37.5 x 5
40 x 5

Raises, shrugs and KB swings followed.

stuchyg

Deadlifts

Warm ups

92.5 x 5
107.5 x 5
122.5 x 3

Seemed to hurt my elbow and possibly slightly torn my groin again while lifting so good session all round

stuchyg

Bench

62.5 x 3
72.5 x 3
78.5 x 3

Inclines

3 x 12

Flyes
3 x 12

stuchyg

Squats

bar x 10
40kg x 8
60kg x 6
Work Sets
85 x 3
95 x 3
107.5 x 4

Calf Raises
3 x 12

Lunges
2 x 6

Step Ups
3 x 12

stuchyg

Deadlift

97.5 x 3
110 x 3
125 x 2- losing grip at that point and can't go underhand as my shoulder is ducked at the min

Mix of rows to follow with some GM's mixed in

stuchyg

Bench

Warm ups x lots
65 x 5
75 x 3
85 x 1

Flyes and incline presses to follow. Also worked the guns for the first time in a good while, forgot how manly it feels to be unable to curl 5kg because you have no feeling left in your arm

stuchyg

Squat

Bar x 10
50kg x 10
90kg x 5
102.5 x 3
112.5 x 1

Lunges and calf raises x a few

Decided to try rack pulls for the laugh and managed to get to 200kg

Alf Veedersane

Nice work.

How far below the knee was the bar, out of interest?

stuchyg

Alf Veedersane wrote: »

Nice work.

How far below the knee was the bar, out of interest?

Just below mine, I'm 5'9, co worker is 6'1 so it suited to have it at my level

stuchyg

Deadlift

102.5 x 5
120 x 3
132.5 x 1

BOR
3 x 8

Single Arm Rows
3 x 8

Second cycle of 5/3/1 done

stuchyg

Quiet last couple of sessions as reloading before I start the 3rd cycle of 5/3/1.

Planning to lift heavier then before in my supplementary lifts this go round

stuchyg

Bench

Warm ups
60kg x 5
67.5 x 5
77.5 x 5

Inclines
25kg DB x 3 x 6

Flyes
7.5kg DB x 3 x 10

Various push ups and some punch bag work as well

stuchyg

Deadlift

60kg x 5
80kg x 5
90 kg x 3

Work set
95 kg x 5
110kg x 5
125kg x 3

Was pissed off with that, last set was meant to be 5 reps but my back was starting to get sore. Should have belted up.

Also did some single arm rows and pull ups

stuchyg

Was away in brussels last week do no training.

Today

OHP

32.5 x 5
37.5 x 5
42.5 x 5

Lateral raises and front raises.

Seemed to have bolloxed my shoulder again. Still can't do a pull up with the pain

stuchyg

Bench

Warm ups

62.5 x 3
72.5 x 3
82.5 x 4

Deadlifts

HAve stArted dead lifting with a lad from work so really concentrating on form with his help.

Warm ups
102.5 x 3
115 x 3
130 x 3