Acquiring bulk!

[jimmybro1]

LOL. Goddamn rookies.

....pics?

Nah wasn't game enough to take a picture. Didn't want the gym owner getting the wrong opinion. 

Held my head in shame for the rest of the workout. 

[jimmybro1]

Trained at Les Mills Hamilton today. Thought the gym was extremely average and well and truely over priced for what it is. The weights room is tiny compared to the old layout and is just packed with machines not much free space at all. 

The outdoor area is a good idea but also small as. I would say 70% of the buildings blueprint is dedicated to spin classes, cardio equipment and aerobics. The atmosphere their is also pretty average, a lot of characters.... 

Anywho I did a light pump type workout for back before I head off on holiday. 

Bodyweight pull-ups - 12, 12, 12, 10, 8 

Bent Over Barbell Rows - 60x1x12, 80x3x12, 100x2x12

Some plate loaded row thing - 2ppsx12, 3ppsx12, 4ppsx10

Lat pull downs 4 sets

Hanging leg raises 3x10

Ab wheel - 3x10

 

 

[jimmybro1]

Monday - Quads & Hamstrings

Squats - 60x1x10, 100x1x5, 140x1x5, 160x1x3, 180x1x4

Hack Squats - 2ppsx4x10

Leg Extensions - 4x16

SLDL - 100x4x8

Just flew back from Queenstown last night hungover as and desided to give 180 a go on the swat, pretty pleased with 4 reps with good depth. Have got 5 before though. 

Will start 531 again next week. 

[jimmybro1]

Tuesday - Chest & Triceps

Barbell Press - 95x1x5, 107,5x1x3, 120x1x4 (1+ set) (All pause press)

Dumbell Press - 40x1x12, 46x2x8

Machine Flies - 4 set of 12

CGBP - 80x1x12, 90x4x8

Tricep Extensions 

Hanging leg raises 

Wasn't really in the moment to workout after bench was tried, hungry and the gym was packed with some lame music blasting away. Definitely not the ideal atmostphere. 

 

 

[ohjoshua]

Nice first rep on your squats.

[jimmybro1]

Nice first rep on your squats.

Thanks, what was wrong with the other three LOL *unknw*

[Leeroid]

 

Nice first rep on your squats.

Thanks, what was wrong with the other three LOL

LMAOOOO

[jimmybro1]

Monday - Chest & Triceps

Flat Bench - 85x1x5, 97.5x1x5, 112.5x5 (5+)

Hammer Strength Isolateral Press 1 1/2ppsx12x4

Dumbell Flies 20kgx4x16

CGBP - 80x1x10, 90x3x8 

Tricep Extensions 4 sets of 20 

Wasn't to happy with the bench press this morning, I think pause pressing is making 531 for bench a lot harder. Shoulder was feeling a little niggly so had a good stretch after the workout hopefully goes away. 

 

[ohjoshua]

First rep was tight and fast., other two not

so much.

How weight will you add to your maxes going into your Second cycle?

[jimmybro1]

First rep was tight and fast., other two not so much.

How weight did you add to your maxes going into your Second cycle?

Started second cycle today. Started with bench. 

I didn't max out after the first cycle just went straight to the next, didn't deload either body feels fine and I had four days off anywho. 

Might do a novice IPF competition in Apirl to test my maxes. I have recently switch to sumo so not really following 531 for them just doing 3x3 until it gets more confortable and I have a max around my convention pull. 

If your asking about what the progression is, Squat 10kg, Bench 5kg and Deadlift 10kg. 

Edit: I have emailed George Leeman about training programs if reasonably priced I will give it a go. 

[ohjoshua]

Yeah progression. I dont plan to test maxes until two or three cycles in. I also had 7 days off after my heavy week but wanted to do deload so wouldnt shock my body going into the next cycle. I thought was 10lb and 5lb not kg? I will check.

Who is leeman?

[jimmybro1]

Yeah progression. I dont plan to test maxes until two or three cycles in. I also had 7 days off after my heavy week but wanted to do deload so wouldnt shock my body going into the next cycle. I thought was 10lb and 5lb not kg? I will check.

Who is leeman?

This is George Leeman 

 

[jimmybro1]

Wednesday - Quads & Hamstrings

Squats - 120x1x5, 140x1x5, 160x1x8 (5+)

Hack Squats - 2ppsx5x12 

SLDL - 80x1x16, 100x3x10, 60x1x14 

Leg Extensions 4 Sets

Seated Leg Curl 4 sets

Was happy with the squats considering I just woke up and drove to the gym didn't eat or anything. Hack squats were a killer, got to be one of my favorate movements at the moment. 

[jimmybro1]

Thursday - Shoulders & Abs

SOHP - 50x5, 62.5x5, 70x7 (5+ )

Lateral Raises - 18x4x12 

Front Raises - 18x3x12

Face Pulls - 4 sets of 16

Reverse Machine Flies - 3 sets of 14

Hanging Leg Raises - 5 sets of 12

Hanging leg raises are getting pretty easy will progress to window wipers and hopefully beable to do the human flag once my OHP is back in the hundys. 

[Skeletor]

 

Yeah progression. I dont plan to test maxes until two or three cycles in. I also had 7 days off after my heavy week but wanted to do deload so wouldnt shock my body going into the next cycle. I thought was 10lb and 5lb not kg? I will check.

Who is leeman?

This is George Leeman 

 

Strong mofo right there.

 

 

[jimmybro1]

Saturday - Deads + accesories 

Sumo Deadlifts 120x1x5, 150x1x5, 170x3x3 (So slow off the ground)

Single Arm Cable Rows 4 sets of 12

Bench 100x3x10 

Leg Extensions 5 sets of 16

30-40 minutes stretching and mobility work 

Sumo's are getting better every week. Crazy slow off the ground. Will see how much I can pull doing sumo in a fortnight hopefully at least 200. 

 

[ohjoshua]

30 - 40 mins stretching, how does it take you for your whole session? 

Strong OHP

[jimmybro1]

Whole session would have been around 2 hours. Had the free time so thought I would do it once or twice a week helps a lot with ROM and injury prevention which I seem to be prone too. I think I've had at least 5 injuries since starting this journal last year alone!

Cheers man OHP use to be a lot stronger wanting to get it back up there.

[jimmybro1]

Tuesday - Back & Ceps

Barbell Rows 80x1x12, 90x3x12

BW Pull-ups 10, 10, 10, 8, 8 

Single Arm Cable Rows 4 sets of 14

Seat DB curls 20x4x12

Standing hammer curls 20x3x12

Was surpisingly weak at pull-ups today doesn't bother me to much though. Got sqwats tomorrow! 

 

[jimmybro1]

Quads & Hamstrings

Squats 140x1x3, 160x1x3, 170x1x7 (3+ ) 

Hack Squats 2ppsx4x12

SLDL 80x1x16, 90x3x12

Hamstring Curl 3 Sets of 12

Leg Extensions 4 sets of 12

Blackout on the hack squats on the end of the thrid set. Was grinding the last few reps out then when I hopped off fell light headed and within seconds fell to the ground. Was pretty trippy, some lady ran over and asked if I was sweet, fell pretty nauseous so when to the toliets of a tatical vomit and finished up with another set on the hack squat. 

Squats were good in terms of depth and speed but the first rep was UGLY! knees were going everywhere, rushed the first rep rather than setting up correctly.  

[jimmybro1]

Chest & Triceps

Bench 97.5x1x5, 112.5x1x3, 125x1x3 ( 1+ ) 

Hammer Strenght Isolateral 1 1/2ppsx4x12

Dumbell Flies 22x3x16

CGBP 90x4x6

Tricep Extensions 4 sets

Wasn't to happy with the bench session today, bench actually seems to be dropping off... I did climb the hakarimatas yesterday so that maybe part of the reason, legs are still pretty fried. 

[jimmybro1]

Saturday- Deads + accesories 

Sumo Deadlift 110x1x5, 150x1x5, 180x1x1, 170x1x1, 150x3x5 

Hyperextension Deadlifts 40x4x12 (dat pump)

Single Arm Cable Rows 4 sets of 12

Incline Bench Press 80x3x8 

Leg Extensions 4 sets of 12 

30 minutes stretching 

[jimmybro1]

Monday - Chest & Triceps

Bench 85x1x5, 97.5x1x5, 115x1x5 

Machine Press 1 1/2 ppsx4x12

DB Flies 22x3x12

CGPB 80x2x6, 90x2x6

Tricep Extensions 4 sets of 16 

Bench seems to be getting progressively weaker... dont feel injuried or anything just has been getting weaker the pass few weeks. 

[ohjoshua]

how hard was your 115kg*5?

 

are you feeling stronger on your other lifts?

[jimmybro1]

how hard was your 115kg*5?

 

are you feeling stronger on your other lifts?

The last rep was UGLY as! Struggled with the lockout. 

Squats feel good although form I think isn't as good as it was when I was squatting twice a week. Perhaps flexiablity issues I do stretch hip flexors twice a day though 10 minutes at a time. 

I'm not doing 5/3/1 for deadlifts as just switched to sumo, I might give Canditos training program ago after this last cycle or post GPC Waikatos. Have done 3 cycles of 5/3/1 now. 

I think with bench press I also need frequency as form is a big thing that could be potentially letting my down, the setup doesn't feel right and finding it hard to get back into that groove. 

I benched 120x5 for the Gymnation challenge and that was easy, so have definitely lost strenght to some degree. 

Tuesday - Back & Biceps

BW Pull-ups 10, 10, 10, 8, 8 

Bent Over Rows 70x1x16, 90x4x12

Single Arm Cable Rows 4 sets of 12

Seated DB Curls 20x4x12

Hammer Curls 20x3x12

 

Squats tomorrow got 167.5x5 + hoping to get around 10.