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Strength gains 5/3/1 (TG)


tyreguy

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On 01/04/2015 at 1:44 PM, Realtalk said:

So you just sit down with the weight that's how you ditch the bar. The safety bars should only be a setting down from the depth you come to. Iv never understood some people whose bar lowers a foot in the squat and the safety bars are set 4 foot lower lol. So I usually just drop forward onto one of my knees the gap between the barbell and the bars is only minimal in when in the hole (not too close though, hitting them will throw you off and can injure your back) so there is no real velocity throwing you into the ground from the bar dropping. It's not a nice feeling but just do it once with light weight and will buld confidence for when you gotta do it for real eith a heavy weight.

That's what I do

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23 hours ago, maccaz said:

howcome the irregular numbers on deadlifts? what does your bar weigh?

that big and boring bit looks rough lol

 

23 hours ago, maccaz said:

Just lack of consistency bro, bar weighs 19kg, cheap one.

Yea maybe bb boring but phew I was knackered.

Bro!! love that  comp bench vid sick 125!!!

 

 

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Benchpress

44x5,  55x5,  66x5

 

72x5

 

82x5

 

Amrap 93x10

 

Gym

 

35kg dumbbell (edit)  rows 5 sets of 10 each arm.

 

Rope pulldowns 5 sets of 15 to failure

 

Alternate db curls 12.5kg 5x10 each arm.

Will implement db flys next bench sesh as its one movement I enjoy.

 

Got a good pump in arms today, being in gym environment with all these  (edit) zyzz types was quite motivating actually lol. Kept rest to a minimum, about a minute between sets was blowing harder than my missus hairdryer lol. 

 

 

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  • 2 weeks later...
  • 2 weeks later...

Been about 2 weeks since last log and doing anything. Have had a annoying dull ache in my right arm since new years eve cos arm wrestling with a mate whos way stronger than me. Pissed that I let it set me back, but back into it, picked up where I left off.

 

Deadlift

 

75x5,  93x 5,  111x3

 

All beltless no wraps.

 

130x5

 

150x3

 

166 Amrap which was 4

 

Bbb 90x10x5

 

Did some more stretching

 

Moved house and live closer to Mt Wellington now so went for brisk walk  with the kids up and down then back to car about 25mins.

 

 

 

 

 

Edited by tyreguy
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End of Week 2

 

Back Squat

 

Warm up.  62x5,  75x5,  93x3 all in sleeves

 

110x3 Add belt

 

126x3

 

Amrap @ 142 wwhich was 5

 

Failed to get 6 reps, fat cramp in my left calf. Still tho its encouraging for me, and when ivdo it will be a Pb. Looking foward to it. 

 

Bbb 90x10 x5 sets.

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  • 3 weeks later...

Week 3 Day 2

 

Deadlift

 

Warmup.  75x5,   95x5,   111x3

 

140x5

 

157x3

 

Amrap @ 175 which was 3

 

Bbb.   90x10x5....what lower back pump lol?

 

So I thought id get on the Mtb and ride over to East Tamaki ( i live in ellerslie 3mins from Marua Rd)to Nz bb and pick up some Whey protein. Well I obs went the opp way I came in you see and ended up on Highbrook rd, which then ended up in 

otara town centre fudge knows what happened there lol ended up just having to ring the missus to come pick me up, almost 2 hours later hahaha..I thought id I find my back to main road but nah!!

 

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  • 4 weeks later...

Start of Another cycle, would be my 6th now I think, done deload from last cycle and then some.

 

Week 1 Day 1

Military Press

 

Warmup.

28x5,  36x5,  43x3.

 

Then

46x5 

Rest 2mins

 

53x5

R2M

 

Amrap @ 60 which was 9 (pb) rpe 9.5

Nice strict form, no leg drive on all reps and sets.

 

Bbb 40x10x5.

 

 

BW 110kg.

 

 

 

 

 

 

 

 

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Week1 day 2

Deadlift

 

Warmup. 76x5,   95x5,  113x3

Then

126x5

 

143x5

 

Amrap @ 160 which was 7 (pb)

technique is getting better, shins up against bar(actually grazed my knee a bit, narrow stance, toes ever so slightly pointing outwards. I walk up to the bar, big breath tighten lower gut, then lift. I feel my hamstrings engage 1st, then drive through with glutes and squeeze quads as hard as possible at the top.

 

Bbb 90x3x10.

 

 

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Week1 Day3

Benchpress

Warmup. 30x bar, 10 fast, 10 slow, 10 paused.

45x5,  56x5,  67x3. Only rest between these warmups is when putting on plates, but I rest 2 minutes in between sets below.

 

Add wrist wraps.

73x5

 

84x5

 

Amrap @ 95 which was 10 (rep pb) rpe 10.

 

Finished off with 60x10x3 sets

                                    60x to failure 8

                                    60x to failure 8 also.

 

Pretty happy with rep pb, but not with the way the last 2 reps went up, all of a sudden I lost tightness, I forgot about leg drive, and didn't stick to my ques. Also I haven't done any kind of benching for a month, which is just silly. Lack of discipline and being too lazy. Im squatting tommorow to. If you reading this and thinking why is this guy training everyday at the moment when most of the time its halff arsed? Well im gonna be busy this Saturday, and Sunday as I volunteer at Meremere dragway (basically bumboy). Still....get to see some stoopid fast bikes and cars etc..I love it..

 

 

 

 

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  • 3 weeks later...

Benchpress (Wednesday)

60x6

100x3

110x1x3 all 2 sec paused

100x1 3 sec paused

All wide grip

 

Close grip

60x9

60x10

Feet up 60x8

60x6 fast closegrip

 

Squat (this morning)

Warmup, 65x5,  81x5,  93x3,  97x3

 

Then 105x5

 

122x5 (sleeves and belt)

 

Amrap @ 140 which was 9 (pb)..........had my son count these out for motivation, got to 5 and mind said thats enough, but a trick ive learnt is to let weight sit on my back just to catch my breath, 6, 7, have a rest then 8, 9....rpe 9....(sleeves and belt).

 

Peace yo!

 

 

 

 

 

 

 

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On 3/24/2016 at 8:47 AM, tyreguy said:

Benchpress (Wednesday)

60x6

100x3

110x1x3 all 2 sec paused

100x1 3 sec paused

All wide grip

 

Close grip

60x9

60x10

Feet up 60x8

60x6 fast closegrip

 

Squat (this morning)

Warmup, 65x5,  81x5,  93x3,  97x3

 

Then 105x5

 

122x5 (sleeves and belt)

 

Amrap @ 140 which was 9 (pb)..........had my son count these out for motivation, got to 5 and mind said thats enough, but a trick ive learnt is to let weight sit on my back just to catch my breath, 6, 7, have a rest then 8, 9....rpe 9....(sleeves and belt).

 

Peace yo!

 

 

 

 

 

 

 

 

 

strong bro, well done

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Benchpress

Warmup

45x5,  56x5,  67x3

Then

 

78x3

 

90x3

 

AMRAP @ 100 which was 9   rpe 9.5

 

Bbb 60x20 rp pb

         60x10

          60x10

           60x to failure 7

           60x to failure 5

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