I'm the hipsquatapotamus, my deads are bottomless...

[SoaringSwine]

Bench Day minus the bench pressing

DB Bench

10 x 20lb

10 x 35lb

5 sets of 10 x 50lb

I suck at DB benching. I'll try to go up 5lb for the next 4 weeks.

DB Flies

10 x 25lb

2 sets of 10 x 30lb

Elbows started getting a bit gammy.

Overhead Tricep Extensions

10 x 30kg

2 sets of 10 x 32.5kg

I was doing these a bit lopsided, due to the elbow I think.

Tricep pushdowns

3 sets of 15 x 100lb

Comments

Got my pump on. Definately different from my normal training! Going to get back onto the creatine, fish oil and glucosamine.

[SoaringSwine]

Hammer Curls

2 sets of 20 x 10kg

Elbow a bit sore so did some of these. Feel a bit better now.

[SoaringSwine]

Today's effort.

Good Mornings

5 sets of 8 x 65kg

Trapbar Shrugs

20 x 60kg

2 sets of 20 x 80kg

20 x 90kg

Hanging Leg Raises

50 reps total

Comments

Starting the programme properly tomorrow with military press

[SoaringSwine]

5/3/1 Cycle 1 - week 1 - Press

Big study session today. Consequently all I ate was lollies, chips and chocolate... Did a bit better tonight, 250gm of fillet steak + veges.

Press

5 x 35kg

5 x 40kg

10 x 45kg (60kg)

The number in the brackets indicate my predicted 1RM. I'll just be using it to compare rep maxes.

Seated DB Press

2 sets of 10 x 35lb

3 sets of 10 x 40lb

DB Rows

4 sets of 20 x 60lb (each hand)

Seated Row

10 x 40kg

10 x 60kg

2 sets of 10 x 50kg

[Old Bull]

5/3/1 Cycle 1 - week 1 - Press

Big study session today. Consequently all I ate was lollies, chips and chocolate... Did a bit better tonight, 250gm of fillet steak + veges.

Press

5 x 35kg

5 x 40kg

10 x 45kg (60kg)

The number in the brackets indicate my predicted 1RM. I'll just be using it to compare rep maxes.

Seated DB Press

2 sets of 10 x 35lb

3 sets of 10 x 40lb

DB Rows

4 sets of 20 x 60lb (each hand)

Seated Row

10 x 40kg

10 x 60kg

2 sets of 10 x 50kg

What about The House record for NHS did not see that in the Log.

[SoaringSwine]

Haha yes.

I did a 85kg no handed squat. Could do plenty more but just had to beat someone else.

[Luigi]

Haha yes.

I did a 85kg no handed squat. Could do plenty more but just had to beat someone else.

how does that work ? video ?

[SoaringSwine]

Haha yes.

I did a 85kg no handed squat. Could do plenty more but just had to beat someone else.

how does that work ? video ?

No video. You have to hunch your traps, and just let the barbell sit on your back. Obviously you have to be a bit bent over. Then squat .

[SoaringSwine]

5/3/1 Cycle 1 - week 1 - Squat

Feeling pretty fatiqued from school. Probably averaging 3 hours sleep the last few nights. Not eating enough and my hamstrings were still sore from Saturday. Thankfully I've pretty much finished my assignments/tests and I have work off tomorrow to sleep forever. So yeah not the best training session today, but at least I got my reps.

Squat

5 x 102.5kg

5 x 120kg

7 x 137.5kg (light wraps)

I got spotted on the last rep but I felt it was premature. Hamstrings didn't like squatting while sore! Obviously I would have liked to do a few more reps, but all things considering it wasn't that bad. I'll aim to knock out 7 at 145kg next week to make up for it.

Front Squat

5 sets of 10 x 60kg

Made me feel a bit sick, not from it being hard just the motion. Will up to 65kg next week.

Reverse Hypers

I decided to say F U to them and do some back raises instead...

George Andersons

Like a hyperextension but hold the weight at arms length, provides constant tension on your back.

10 x 25kg

3 sets of 10 x 35kg

Back pumpage.

Planks

40s x 25kg

3 sets of 30s x 35kg

Easier this time round.

[teamfatboy]

5/3/1 Cycle 1 - week 1 - Squat

George Andersons

Like a hyperextension but hold the weight at arms length, provides constant tension on your back.

10 x 25kg

3 sets of 10 x 35kg

Back pumpage.

OW....I just tried to visualise those....that would definitely generate some "back pumpage"... how's it feel now?

[SoaringSwine]

5/3/1 Cycle 1 - week 1 - Squat

George Andersons

Like a hyperextension but hold the weight at arms length, provides constant tension on your back.

10 x 25kg

3 sets of 10 x 35kg

Back pumpage.

OW....I just tried to visualise those....that would definitely generate some "back pumpage"... how's it feel now?

I thought I replied to this the other day... It feels fine, it takes a lot to get my lower back sore now. My legs on the other hand...

5/3/1 Cycle 1 - week 1 - Bench

Bench Press

5 x 60kg

5 x 67.5kg

13 x 75kg*

* I lost count (possibly due to forgetting to breathe), but Matthew thinks I got 13.

DB Bench

5 sets of 10 x 55lb*

*After more than a year at Powerhouse, I finally cottoned on to the fact that the DBs are heavier than they claim. A full 2kg/4.5lb heavier (the handle weight). I'll still record them the same, but it makes me feel better knowing I've been pushing more weight than I thought all this time. DB Bench was much easier this week even though I upped the weight 5lb, will got up to 60s next week.

DB Flies

3 sets of 10 x 30lb

Elbow playing up a bit so kept my arms at 90 degrees, just focussed on stretching the pecs instead.

Skull Crushers

8 x 32.5kg

2 sets of 10 x 30kg

Foam Rolling

3 sets of AH &^*&^*&%(*^% x &(^*&)%*&)%*&)%)!!!!!

[SoaringSwine]

5/3/1 Cycle 1 - week 1 - Deadlift

Deadlift

5 x 120kg

5 x 140kg

11 x 160kg

Probably a couple reps left in the tank but form started to deteriorate. Quite pleased with this.

Front Squats

10 x 65kg

Something was sore in my upper back so I decided to stick with GMs.

Good Mornings

4 sets of 8 x 65kg

Shrugs

10 x 60kg

3 sets of 20 x 100kg

Hanging Leg Raises

20, 17, 13 = 50

Farmers walk

2 lengths x 100kg

4 lengths x 100kg

3.5 lengths x 100kg

Sledge Hammering

2 mins

Misc Forearm stuff

Cause huge forearms are cool.

[Luigi]

5/3/1 Cycle 1 - week 1 - Deadlift

Deadlift

5 x 120kg

5 x 140kg

11 x 160kg

nice deads

Misc Forearm stuff

Cause huge forearms are cool.

:grin: :grin: :grin:

[SoaringSwine]

Thanks Luigi.

5/3/1 Cycle 1 : Week 2 : Press 3/3/3

Press

3x 37.5kg

3x 42.5kg

11 x 47.5kg

Sweet. Up 2.5kg and a rep in a week .

Seated DB Press

5 sets of 10 x 47.5lb

Using the actual weight for DB exercises now!

Kroc Rows

3 sets of 20 x 70lb (each side)

Seated Rows

10 x 50kg

2 sets of 10 x 55kg

Comments

I think my shoulders are relishing in uninjured direct shoulder work! No doubt this will start paying dividends for my bench soon enough.

[SoaringSwine]

5/3/1 Cycle 1 : Week 2 : Squat 3/3/3

Squat

3 x 110kg

3 x 127.5kg

3 x 145kg

Bar slipped off my back after the fourth rep so I just dumped it. Really annoying as I would have had 5 at least I reckon. This was due to: 1) my bar placement is generally shoddy, 2) my upper back is sore as from yesterday making it difficult to create the "shelf". I'm going to ditch the wraps next week and go off a lower max. Using wraps on the programme isn't a bad idea in itself. But I think it's a bad idea for me as I suck at squatting for reps, I don't need the extra hassle of wrapping etc.

Front Squat

Not happening again today with my upper back...

Leg Press

3 sets

Leg Extensions

3 sets

Just to get some quad work in.

George Anderson's

10 x 25kg

10 x 45kg

10 x 65kg

10 x 75kg

6 x 85lg

6 x 95kg

3 x 100kg

Rawr!!!

Weighted Plank

BW x 30s

25kg x 30s

40kg x 30s

2 sets of 50kg x 30s

Comments

Doing squats the day after upper back work SUCKS. Going to have to work around that in future.

[SoaringSwine]

5/3/1 Cycle 1 : Week 2 : Bench 3/3/3

Up late last night preparing a presentation. So a bit off my game today, but workout went okay anyway, just ran out of a bit of juice later in the sets.

Bench Press

3 x 60kg

3 x 70kg

8 x 80kg

Was hoping for ten but wasn't the day for it.

DB Bench

65lb x 10, 9, 8, 10, 9

DB Flies

3 sets of 10 x 25lb

Skull Crushers

8 x 30kg

2 sets of 8 x 25kg

Tricep Pushdowns

3 sets of 15 x 100lb

Knackered by now, much weaker than previous week on assistance.

Gunz

Few sets.

[SoaringSwine]

5/3/1 Cycle 1 : Week 2 : Deadlift 3/3/3

Feeling a bit better today but still a bit tired...

Deadlift

3 x 130kg

3 x 150kg

10 x 170kg

Form was pretty ugly on some reps, but it's the getting it up that counts.

"Oly" ish squats

5 sets of 10 x 80kg

Did a couple sets not locking my knees out, burns the quads alright!

Trapbar Shrugs

3 sets of 10 x 100kg

2 second hold on each rep.

Hanging leg raises

20, 20, 15

Video

[SoaringSwine]

5/3/1 Cycle 1 : Week 3 : Press 5/3/1

Bit of a late one last night. Only managed to down a pie before getting to the gym.

Press

5 x 40kg

3 x 45kg

9 x 50kg

Pretty pleased with that. I'm sure I would have had ten on a better day, so pretty sure I've added a good 5kg on my press in a couple weeks. I took 60kg out of the racks and was going to press it, but I could feel my shoulders were pretty knackered so I didn't bother, might do it on my deload instead.

Seated DB Press

3 sets of 10 x 50lb

10 x 52.5lb

7 x 52.5lb

Skulls Crushers

10 x 25kg

3 sets of 10 x 30kg

Tricep pushdowns

20 x 100lb

2 sets of 20 x 110lb

Comments

Switched my tricep assistance to today so I won't have a sore upper back for squats on Tuesday.

[SoaringSwine]

5/3/1 Cycle 1 : Week 3 : Squat 5/3/1

Another late night, must start getting back to bed earlier.

Squat

5 x 107.5kg

3 x 122.5kg

4 x 137.5kg

No wraps, getting back into the groove of raw squatting

Good Mornings

5 sets of 8 x 70kg

George Anderson's

10 x 50kg

3 sets of 10 x 75kg

Weighted Plank

25kg x 30s

50kg x 30s

60kg x 20s

Short interlude...

Ate some pizza and drank a litre of milk. Then helped Quigley out.

Tyre Flipping

Flipped the 240kg tyre 10 times in 43 seconds. Would have gone under 40 but lost my grip on the last rep.

Did this in front of a certain notable member of Parliament, who took his shirt off and tried the tyre himself (he flipped it pretty easily). He then challenged me to a tyre flipping competition the next time he comes along with his workout clothes. Should be fun .

[teamfatboy]

So... the 'house has some illustrious members, huh!

What's a "George Anderson" ?

[SoaringSwine]

So... the 'house has some illustrious members, huh!

What's a "George Anderson" ?

Heh yep it might do...

A George Anderson is a hyper extension but holding the weight at arms length.

[teamfatboy]

Those don't sound like much fun - but I can see they'd be amazingly effective. Have you ever seen a pic or vid showing how the form looks - I might give them a go.

Cheers

[SoaringSwine]

Those don't sound like much fun - but I can see they'd be amazingly effective. Have you ever seen a pic or vid showing how the form looks - I might give them a go.

Cheers

Na I haven't. Just make sure you put a smaller weight on the ground so you don't crush your fingers. And use rubber plates if possible.

[SoaringSwine]

5/3/1 Cycle 1 : Week 3 : Bench 5/3/1

Wasn't planning on training today but had a bit of free time so decided to anyway, brings everything a day forward.

Bench Press

5 x 65kg

3 x 75kg

5 x 85kg

Started strongly then muslces died. I'm also benching off centre, definitely need to work on that.

DB Bench

2 sets of 10 x 67.5lb

2 sets of 10 x 65lb

1 set of 9 x 65lb

Not too bad. Definite improvement from when I started! So much more stable.

Kroc Rows

4 sets of 15 x 80lb each side

Seated Row

3 sets of 10 x 55kg

Comments

Well that just about wraps up my first cycle of 5/3/1, just deadlift to go on Friday. Just some random thoughts so far...

1) Core is lot stronger, having structured core work has done me good.

2) Deadlifting for reps is fecking awesome. Hopefully I'll end the first cycle on a high with a good number of reps @ 180kg

3) Although bench numbers haven't been fantastic, I feel a lot more stable etc. when benching, though I still need to fix my imbalance. Hopefully next cycle I'll smash the rep PRs I set this cycle, I think I should easily.

4) Squatting with wraps was a bad idea. I just need to get back into the groove of squatting raw before adding the wraps again.

5) Military press is bloody fun! Added at least 5kg to it in a few weeks. Not concerned directly about my press max, but increasing it will surely increase my bench

6) I love going for rep PRs, great fun.

7) Need to get more consistent with eating. Weight is coming on at the moment so can't worry too much, but consistency will be needed in the future.

[ohjoshua]

Strong deads for reps!

They make you breath after your done aye? Best I have done for reps is 10*160 so I cant imagine your 10*170 must have been tricky.