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tyreguy

Strength gains 5/3/1 (TG)

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Deload for 4 days

 

Military press

 

Warm up.   26kgx5,   36x5,   39x5

 

Then

 

Same as warm up, but s/s with barbell curls 5x20

                               10kg tri extensions 12 each arm 5 sets

                                Behind the neck press 40kg 5x10 big but boring (all good though).

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3rd Cycle Week 3 Day 1

 

Military Press

 

logged in to phone app thinking it week 1.

 

Warm up.    27 x5,    34x5,   41x3

 

Then

 

51-5

 

r2m

 

57-3

 

r2m

 

AMRAP @ 65 which was 4

 

 

Assistance Exercises

 

Big but Boring 50x10x5

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3rd Cycle Week 1 Day 2

 

Bench press

 

Warm up

 

45x5, 55x5, 70x3

 

Then

 

75-5

 

85-5

 

AMRAP @ 97.5 which was 9,  went for 10 but got pinned.. but still a rep PB, had to check old journals to make sure.

 

Assistance Exercises 80x10x5

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3rd Cycle Week 1 Day 3

 

Squat

 

Warm up.    60x5,   75x5,   95x3

 

Then

 

100-5

 

 

115x5

 

 

130-1

 

 

AMRAP @ 130 which was 6 clean reps, 2 other reps hit good depth i feel, but bent over on way up, I just wont count those waste of energy tbh.

 

So I was gassed after those, ran out of time, for Assisitance Exercises blah blah blah..

 

only did 100x1x6...ppfft, wake up at 5.00am next time instead 5.45am. dick..

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Hamstring playing up, ill give it a couple of days before I do any Squats or deadlift.

A bit raged but never mind. Still havn`t done end of week 1 for deadlift because of this.

 

3rd Cycle week 2 Benchpress

 

Warm up.   45x5,   55x5,  70x3

 

80x5

 

90x3

 

AMRAP @ 102.5 which was 7,  pinned on 8th. getting there slowly

 

Assistance Exercises

 

Benchpress 80x10x5.. rest 5 min between sets.

 

Peace

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Had a week or so off, little hamstring issue, good to go again

 

Resistance band hamstring warmups, and lower back stretches.

 

Deadlift

 

Warmup.  75x5,   95x5,   112.5x3

 

Then

 

120x5

 

140x5

 

AMRAP @ 157.5 which was 10

 

Assistance Exercises

 

100x10x5.

 

Warm down static stretches and foam roll.

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Sounds like a wicked program there man I'm doing something similar (3x3, 3x12) squat bench dead. Mon weds and fri it's pretty killer cns is gone by the end. Ratshit thing is there's no room for shoulders. I might try something similar to yours! Keep it up bro

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(3x3, 3x12) squat bench dead. Mon weds and fri it's pretty killer cns is gone by the end. Ratshit thing is there's no room for shoulders. I might try something similar to yours! Keep it up bro

Yep sure is mate, and making good progress so far. In hindsight im not sure if military press is helping bench imo, but tbh you could drag this version out all year if u wanted.

"Just stick with it Viking-strongman, changing programmes when you just started just silly bro imo. Cheers

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Military press

Warmup

30x5, 35x5, 40x5

Then

45-5

50-5

AMRAP@ 57.5 which was 11 rep pb

Assistance Exercises

40x10x5

Changed elbow position was too far back b4, now more forward made a difference, feel more in shoulder' delts, and tris.

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Back Squat

 

Warm up,   60x5,   75x5,   97.5x3

 

Then

 

110x3

 

 

125x3

 

 

AMRAP @ 140 which was 4

 

 

Assistance Exercises

 

100x10x5

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Haven't done any training for about two weeks now

Been having random migraines on a daily sometimed twice a day ie in morning upon waking and then in evening.

Doctor reckons sinus related..and I only get them in colder weather. Cant wait to get better.

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Migraines are getting less severe now, seem to be just in the morning upon waking

 

but have rizamelt and it goes away. So training in the evening for the meantime will be better.

 

Just random stuff from Saturday afternoon

 

Bench

 

Bar x lots

 

40x15

 

60x10

 

80x8

 

100x2

 

100x2

 

100x2

 

100x2

 

Barbell (only) Curls 5x10

 

20kg plate rows 10x10

 

Also have had physio on neck and upper back a couple of times, with another neck and back tonight.

 

Just wanna  get back up to speed, and pickup where I left off.

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Just some random squats tonight pretty easy. Im gonna reset back to week 1 and start again after a bit of break, rather than try and pick up from week 3 which wouldve been to hard, build into again slowly.

60x10

80x8

100x8

120x4

120x4

120x4

120x4

Will be doing all sorts just to get body used to it then start off week 1 again, next week.

Peace

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Week 1 Day 3

 

Backsquat

 

Warmup.   bar x lots,    68x5,    77x5,   92x3

 

 

100x5

 

 

115x5

 

 

AMRAP @130 which was 4,   little sharp pain at top of knee

 

130x4

 

130x0, racked weight, set up, started going down, hardly bent knees, then sharp stabbing sensation at top of knee.

 

gay.

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Just got back from physio, seemed to have strained left knee (Patella)

 

Had a poke around with this electrical current pen thingy, to stimulate nerves.

 

Basically been told to Lay off squats for bout 10days. Will ride my bike just to flush knee out and help to heal it.

 

 Day after I injured knee squatting, I tried deadlift movement and knee did some thing.

 

Looks like upper body only/riding bike for the next 10 days or so.

 

Then slowly get back into lower body movements.

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Veering off programming for a bit, till knee is good.

 

Flat bench

 

Bar x lots

 

60x4

 

80x4

 

100x4

 

105x2x5

 

Standing Good mornings.

 

60x5x5

 

OHP

 

60x4

 

70x0

 

60x3

 

60x3

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Just going to pick up from Week 3

 

Benchpress

 

Warm up.  45x5   56x5  68x3

 

85x5

 

 

96x3

 

 

AMRAP @ 107 which was 1 lol!

 

Then

 

 

107x1x3

 

105x2

 

105x2

 

100x3

 

BBB  60x10x5  all paused and explode from chest.  Very hard last 2 sets barely got through them.

 

Going to give squats a go tomorrow afternoon. Been riding my push bike and knee is getting better, Still niggly but going to try and push through it. If knee gets sore again will just do back off stuff at certain %. and go by feel. Still got to do deads on Friday too. I am actually looking forward to it. Not going to be  setting any Pr`s in the near future and figure at least doing something but hey it is what it is. :???:

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BackSquat

Warmup. 61x5, 77x5, 93x3

Then

115x5 (sleeves)

130x3 (& belt)

AMRAP @ 145 which was 1

145x1

100x4

60x10x5

Pain in left knee got a bit worse after 130x3. The pain kicks in basically in the first few inches of descent, then im comfortable the rest of the way down. Ascending back up is fine (apart from just being generally weak lol. Then 145 just the same again.

Was gonna hundy it for accesories but nah no good.Bike ride 30mins beforehand to just to get everything moving. Ride bike again tommorow morning.

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