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tyreguy

Strength gains 5/3/1 (TG)

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If I have sore knees from squatting i usually am sore deadlifting too. Hope it's all healed bro.

Yeah getting there bro (slowly)

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You tryed some extensions before squats bro? I do leg extensions just light pre squats when I have quad tendinitis and gives me trouble. Give it a go.

Cool bein doing lotta band leg extensions today. Looking forward to tommorow deads. Will do this again b4 workout.. Thankyou.

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Cool bein doing lotta band leg extensions today. Looking forward to tommorow deads. Will do this again b4 workout.. Thankyou.

Wtf sorry didnt even read question properly! leg extensions before deads lol

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Deadlift

Warmup 75x5, 93x5, 115x3

139x5

158x5 belt/sleeves

AMRAP @ 175 which was 1

Accesories

2 " Deficits 100x5x10

Felt good just going through motions again knee getting a bit better and I was happy to get through accessories without too much trouble. Went for a ride on the push bike straight after. Got me Chicken roll with mayo, and a steak and cheese pie, washed it down with blended whey shake wit blueberries and banana..epic lol

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Benchpress

20xlots

60x10x2

100x5x4 havnt done this for ages felt good.

100x3

100x1 (2sec pause)

100x1 (2sec pause) grinded it out felt like forever trying to get back up. Good sesh.

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Backsquats

 

B/W x lots

 

20 x lots

 

60x10

 

100x3

 

120x1

 

140x1

 

160x fail x2 onto safetys

 

140x3

 

140x2

 

140x1

 

Sticking point is out of hole, I believe I am recruiting motor groups a better though

 

Issues to address:

 

Weak posterior chain, need to do more core work, hanging leg raises etc. And basically more Squats.

 

To do another meso on squats will probably equal more frustration. I am going to lower 1rm (dare I say it) 15-20kg and work off these for a cycle or 2. Bench/Ohp Deads im happy so far, will carry this on.

 

Other good news is Knee a lot better now.

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Random day today

Backsquats

bw x lots bar only lots

60x10

60x 5

100x8

120x7

140x1

150x1 160xO again

boxsquats 2 sets of 7

Flat bench press bb

60x15

80x10

80x10

80x10

80x10

100X1

did these widegrip felt good.

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31/07/2015

 

Benchpress

 

60x10x2

 

80x6

 

100x5x5 touch&go

 

110x2

 

110x1 went for 2 lost tightness.

 

 

4/08/2015

 

Backsquat

 

Warmup and stretches

 

Bar x lots

 

60x5x2

 

80x5x2

 

100x5

 

120x3

 

140x2 5 sets.

 

calf raises 60kg x 20x5

 

 

11/08/2015

 

Benchpress 30x2 bar only

 

60x10x2

 

80x5x2

 

100x2 paused 2sec

 

110x1 paused

 

110x1 paused

 

110x1 paused

 

120x0 x3 fail

 

100x5 touch and go.  Calf raises 110kg x10 x 3

 

Backsquats 120x5 no sleeves no belt

 

 

 

13/08/2015

 

Benchpress

 

Bar x lots

 

60x10x2

 

80x5x2

 

100x2 paused 2 sec

 

110x1 paused

 

110x1 paused

 

110x1 paused

 

100x6 t&g

 

No Squats.

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Cheers Maccaz, will do, plus shit vid too, next upload I`ll get somebody to film

better angle so see all angles properly.. Thanks :-)

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Still in betweening with no programme to follow

 

Knee/lower quad issue, its just going to take time.

 

Gonna do some deads after work today.

 

Last night

 

Benchpress

 

60x10x2

 

80x6

 

100x5x5  1st 2 sets paused 2 secs, rest t&g.

 

100x3 CG   1st time I tried these, 3rd rep took about 10seconds to get up, good form tho.

 

100x3 WG

 

80X10 WG

 

80X to failure which was 7

 

finished off with BB Curls 15x5.

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Just a quick deadlift sesh yesterday after work yesterday

 

Warmup and then

 

60x10x3

 

100x5

 

140x3

 

160x1

 

180x1

 

200x1 pb

 

Was quite hungry after work yesterday, so didn't do any accessories or anything.

Squats tomorrow morning volume stuff.

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Just a quick deadlift sesh yesterday after work yesterday

 

Warmup and then

 

60x10x3

 

100x5

 

140x3

 

160x1

 

180x1

 

200x1 pb

 

Was quite hungry after work yesterday, so didn't do any accessories or anything.

Squats tomorrow morning volume stuff.

just a casual pb in there haha

well done bro 200 is a good as milestone

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Tonight

Bench

Bar x lots

60x10

80x5

105x5 x5

Been squatting every second day since last week 80x5x5, 90x5x5, 105x5 x5 got 110x5 x5 after work tomorrow after work looking forward to it. Yea im pretty much starting again with squats post knee/quad issue. Feels good although 105 3rd set onwards comes back but owell its not heavy and walking around today no problem. I have written up deads for once per week too. Sunday will do 75% 5x5.

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Just did bench after work today

Had a banana and about 4 jetplane lollies pre workout lol.

60x5x2

80x10

100x10 pb

100x9pb

100x8

100x5

Just trying get the set up right feet position back on toes etc and retract shoulder blades just try and keep tight. It really makes a difference also wide grip on all reps.Pretty happy for the mean time..

In other random news might have to get one of my cats neutered hes been mounting the younger brother lol just absolutely dominates him such a crackup to watch.

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