Jump to content
NZ's bodybuilding, strength and fitness community
tyreguy

Strength gains 5/3/1 (TG)

Recommended Posts

Goals this year

 

1RM`s

 

Military Press/OHP: 90kg.

 

 

Benchpress 140kg.

 

Squat 180kg.

 

 

Deadlift 220kg.

 

Height 176cm, weight 99kgs currently.

 

S/B/D 160-120-195. Bought powercage and bits and training fairly consistently since Sept-14.

 

Starting off in 1 week blocks.

 

Day1 Week 1

 

 

Millitary press

 

Warmup.   25kg-5,   35kg-5,   40kg-3

 

Then.  45kg-5,   rest2mins,   50kg-5,   rest2mins,   AMRAP, 55kg-8.

 

Accessories,   hanging knee raises 1-10,  then 5set of 12.

 

 

 

 

 

 

 

Share this post


Link to post
Share on other sites

Week1 Day2

Bench press.

Warmup. 45-5, 55-5, 65-3

Then. 70-5, 82.5-5, 92@AMRAP-10, reracked b4 failure..if spotter would had 1 more.

Assistance work

BW Widegrip pullups 2 set of 3reps

5 set of 2reps..if there was already a weaker than weak area this is it..def looking for improvements to come.

20kg plate rows 5 set of 10 each arm..

Note* (fl) abs still sore from Saturday.

Share this post


Link to post
Share on other sites

20mins of static stretches and foam rolling

 

I really wanted to go into Squats loose as possible

 

Warm up as per prescribed

 

60-5,    75-5,    90-3

 

Then.

 

100-5

 

 

r2m

 

 

115-5

 

 

r2m

 

 

125@ AMRAP-7 reps Belt and sleeves (RPE 9.5) farout this felt really hard. This is the 1st time I have repped this many at this weight in one go.

 

Accessories

 

60kg GoodMornings  5 set of 8reps, hamstrings smoked after that, glad I stretched good cos knew I was in for a good one., Halfway through 3rd set, just started dry reaching and that sort of carry on.  

 

Ended it off with 60kg front squats for 6.

 

Stretched again mainly hammys and glutes. and tiger balm.

 

 

Over.

Share this post


Link to post
Share on other sites

Deadlift

 

Warm up

72.5,   90-5,    110-3

 

Then.

 

117.5kg  -5  65%

 

135kg-5  75%

 

AMRAP 155kg only 4 reps   85%

 

Accessories

 

Leg press 4pps 4reps,    2 sets

                 3pps  4reps,   2 sets

                 2pps  10reps legs coming right just for stretch really

                 DB Lunges x20

Share this post


Link to post
Share on other sites

Week2 Day1

 

Warm up arms on pedal thingy 5mins

 

Military Press 26kg-5,    32kg-5,    39kg-3. (Warmup).

 

Then

 

45-3

 

 

r2m

 

 

52-3

 

 

r2m

 

 

58@ AMRAP which was 7

 

Assistance Exercises

 

Hanging knee raises 3x8reps

 

Back extensions BW  3x8

 

Db alternate curls 12.5kg lots lost count couldn't help myself

 

Upright rows 25kg 4x8 reps

 

Over

Share this post


Link to post
Share on other sites

Week 2 Day 2

 

Benchpress

 

Warm up.   44kg-5,    55kg-5,   66kg-3

 

Then

 

77-3

 

 

r2m

 

 

88-3

 

 

r2m

 

 

100@AMRAP which was 5, it was really hard probably 9RPE

 

 

Assistance exercises

 

Dumbell 30kg incline bench press 4 set of 6reps

 

Dumbell rows 40kg 5 reps each arm 5 sets.

 

Feel weaker than normal weak, effin sore throat, dry reaching etc.

Couldn't believe I struggled to get 5 on Flat bench, when my all time best (means nothing now tho), was when I was doing 5x5 at 100kg.

 

F*kin hurry up!!

Share this post


Link to post
Share on other sites

Week 2 Day 2

 

Benchpress

 

Warm up.   44kg-5,    55kg-5,   66kg-3

 

Then

 

77-3

 

 

r2m

 

 

88-3

 

 

r2m

 

 

100@AMRAP which was 5, it was really hard probably 9RPE

 

 

Assistance exercises

 

Dumbell 30kg incline bench press 4 set of 6reps

 

Dumbell rows 40kg 5 reps each arm 5 sets.

 

Feel weaker than normal weak, effin sore throat, dry reaching etc.

Couldn't believe I struggled to get 5 on Flat bench, when my all time best (means nothing now tho), was when I was doing 5x5 at 100kg about 3 months ago.

 

F*kin hurry up!!

Share this post


Link to post
Share on other sites

Week 2 Day 2

 

Benchpress

 

Warm up.   44kg-5,    55kg-5,   66kg-3

 

Then

 

77-3

 

 

r2m

 

 

88-3

 

 

r2m

 

 

100@AMRAP which was 5, it was really hard probably 9RPE

 

 

Assistance exercises

 

Dumbell 30kg incline bench press 4 set of 6reps

 

Dumbell rows 40kg 5 reps each arm 5 sets.

 

Feel weaker than normal weak, effin sore throat, dry reaching etc.

Couldn't believe I struggled to get 5 on Flat bench, when my all time best (means nothing now tho), was when I was doing 5x5 at 100kg. Trained on empty stomach just coffee, had 2x 500mg vit c, and 2x 1000mg Glutamine caps.

 

F*kin hurry up!!

Share this post


Link to post
Share on other sites

Week 2 Day 3.

 

Back Squat

 

Stretch and foam roll, and new SBD knee sleeves

 

Warm up 60-5,    75-5,   90-3

 

Then

 

105-3

 

120-3

 

135@AMRAP which was 3.

 

Assistance Exercises

 

Front Squats

 

60-8

 

60-8

 

Box squats.   43cm off the ground, not bouncing off either just touch n go.

 

135-5

 

135-5

 

135-1

 

135-1

 

135-3

 

Normal Back Squats

 

120-4

 

100-6 paused in hole 3 secs

 

100-6 paused in hole 3 secs

 

60-20 speeds/cardio hehehe.

Share this post


Link to post
Share on other sites

Week 3 day 1

 

Military press

 

Warm up 26x5,    32x5,    39x3

 

Then

 

49-5

 

 

55-3

 

 

62@AMRAP which was 6

 

 

Assistance Exercises

 

Hanging Leg Raises

 

3x12

 

1x6

 

1x4

 

 

Back extensions

 

4x10 BW

 

Abs Planks 5mins

 

Have to do Deads from last week Tommorow

Share this post


Link to post
Share on other sites

Week 3 day 1

Military press

Warm up 26x5, 32x5, 39x3

Then

49-5

55-3

62@AMRAP which was 6

Assistance Exercises

Hanging Leg Raises

3x12

1x6

1x4

Back extensions

4x10 BW

Ezi bar Curls 40kg x7 3 sets

30kg x10

20kg x 8

bar x 10

Abs Planks 5mins

Have to do Deads from last week on the 18/03/2015 which was supposed to be the end of Week 2 day 4, i forgot to to on Saturday afternoon, but i did remember to drink a whole box of beers..idiot gains

Share this post


Link to post
Share on other sites

Todays deadlift was for Saturday which I missed cos got on the piss instead. This weekend having a quiet one just rest and eat watch tv. Im over getting smashed which seems like every weekend since xmas.. blah blah anyways

Deadlift warm up

72-5, 90-5, 108-3

Then

126-3

r2m

144-3

r2m

162@AMRAP which was 5, knurrling on bar crap not worn out just not grippy started slipping on 4 and 5

Assistance Exercises

DB Lunges

Leg press 2pps 4 sets of 12

Stationary bike 5mins

Share this post


Link to post
Share on other sites

Week 3 Day 2

 

Benchpress

 

Warmup 44-5,   55-5,   66-3

 

Then

 

82-5

 

 

r2m

 

 

93-3

 

 

r2m

 

 

105@AMRAP which was 3

 

 

Assistance Exercises

 

DB flat Benchpress  30kgx10   3 sets

 

Tricep extensions 15kg x7 x2 sets each arm

 

Ezi bar Skull crushers 40kgx 8

 

                                    30kgx 10x 3 sets

 

Ezi bar Bicep curls      30kgx 12

 

 

Tricep rope pulldowns 1/2 a stack triceps fried was going to do DB rows but left it at that. Got Squats tomorrow. Peace.

Share this post


Link to post
Share on other sites

Week 3 Day 3

 

Back squat

 

Warm up.    59-5,    74-5,    90-3

 

Then

 

111-5

 

 

r2m

 

 

126-3

 

 

r2m

 

 

141@ AMRAP which was 2

 

 

Assistance Exercises

 

Front Squats 60-8

                      80-8

                      90-0

                      70-5

                      70-5

                      80-6

Back Squats

                      60-6 Paused for 5 seconds x4 sets

 

Deadlift tomorrow!!

Share this post


Link to post
Share on other sites

Week 3 day 4

Static stretching at home before went to Gym 5mins

Deadlift

Warm up 72kgx5, 90kgx5, 108kgx5

Then

135-5

r2m, Ended up foam rolling lower back a bit tight

153-3

r2m

171@AMRAP which was 3, mean lower back pump after 153-3, and 171-3.

No assistance Ran out of time.

Peace

Share this post


Link to post
Share on other sites

Why is there only a 2 minute rest? I know it's the program but if you had r4m or r5m your lower back wouldn't impede on your next set... So you could probably do more reps on your last amrap set. Short rest probably for a reason but I dunno what it is, do you?

Share this post


Link to post
Share on other sites

To build up cardiovascular and endurance bro, I don't think at my level resting longer is going to equal more AMRAP. I listen to body then when ready I carry on. But don't rest longer than 6 mins otherwise might as well go home and Fap!!  :yes:

Share this post


Link to post
Share on other sites

Military Press.   (Week 4 day 1)  Deload

 

Warm up.   26x5,    32x5,    39x3

 

Then same again

 

26-5

 

 

32-5

 

 

39-3

 

 

Assistance Exercises

 

Hanging Knee raises.  4x12reps

 

                                     2x10reps

 

Back extensions.    4x10 BW

 

 

Abs   5mins  planks

Share this post


Link to post
Share on other sites

Week 4 day 2 (deload)

 

Benchpress

 

Warm up.    44-5,    55-5,    66-3

 

Then

 

 

44-5

 

 

55-5

 

 

66-3

 

 

Assistance Exercises

 

DB flat bench 27.5kg  4 sets paused top and bottom 8reps

 

DB Tricep extensions 10kg  4sets of 10 each arm

 

Rope Tricep  pulldowns 1/4 stack x20x2

 

Cable hammer curls 1/4 stack x20x2

 

Best to lap this up while it lasts.

 

Rest tomorrow.

Share this post


Link to post
Share on other sites

Back Squat Week 4 Day 3 (Deload)

 

Warm up.   59-5,    74-5,    89-3

 

Then

 

59-5 Paused

 

 

74-5 Paused

 

 

89-3 Paused

 

Assistance Exercises

 

Front Squats

 

60-8

 

60-6 gotta make sure bar in proper position because slipping down onto arms

 

Repostion properly

 

60-6

 

Backsquat

 

60-8 Paused

 

60-8 Paused

 

Machine calf raises 91kgx6,   91kgx6

 

8kg DB lunges walking behind line of treadmills. :yes:

Share this post


Link to post
Share on other sites

Deadlift Week4 day 4 (Last deload day!! of the 4 week block)

Warmup. 59-5, 89-5, 108-3

Then

59-5

89-5

108-5

Assistance Exercises

Leg press 3ppsx 6x3

Chucked in some BW dipsx10

Sumo deadlift 60kg x 5x 10 big but boring style supposed to be 50% of maxes conventional deadlift but nah flag that.

So basically going into next week starting of week 5, day 1..going up.2.5 kg in

Bench press, Military press and 5kg in Deadlift and Back squat..Edit..I have added 2.5kg to 1rm for bench and military..and 5kg to 1rm for dead and squat..the app recalculates for 4weeks....letttss goooo!!

Peace. :yes:

Share this post


Link to post
Share on other sites

Haven`t Kick off week 5 of programme yet but did some Back Squats

 

Body weight Squats x lots

 

60-8

 

100-6

 

120-2

 

140-1

 

140-2

 

140-2

 

140-2

 

140-4 PB

 

5minute rest between sets@ 140

 

I really tried to focus on the stretch reflex at the bottom and push back up evenly.

 

I have to stop being a faggot, and just start getting used to dropping right in the hole.

 

Going to start learning how to fail, and learn how to bail out of squat if it means getting my form and depth right.....does this make sense? to me it does.

 

Peace

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now




×