5/3/1 +10kg bodyweight

[mike27]

week 1 day 5

shoulders,light arms, some core stuff

external db ro cuff 7.5kg x12

dislocations x10

internal cable ro cuff 10kg x12

2x through

mill press

8@bar

5@40

5@40

5@45

5@50

3@55 DS 3@50

face pull's

10@45

10@50

10@55

10@60

DB shrugs

15@25kg's each side

10@30kg's

10@35kg

10@37.5kg

DB bent rev fly

4x10@7.5kg DB's

single arm cable side raise

2x12@10kg

12@8kg

EZ bar curl standing against wall

3x15@15kg+ez bar

skulls

20@15kg+bar

2x15@25kg+bar

15@20kg+bar

Trx ab crunches

15kg power bag floor wiper x15-20 reps

30-40sec prone hold

twice through

RFL's x25

10mins cross trainer level 15 110RPM

stretching

[mike27]

20mins rolling full body

treadmill warm up 5-6mins

walk to park

north hagley park 5km - 23:40

stretching,rolling

[mike27]

agile 8 warm up

bw squat x10

Back squat

bar x10

60x5

95x3

110x3

123x7 should of done 2 more :doh:

front squat

10@50

10@53

2x8@55

Walking DB lunges SS TRX pistol squat

15kg db's x16steps then 8each side pistol A2G

x3 through

standing calf raise SS leg ex

12@80kg 12@54

12@80 12@54

12@80 12@61

12@80 12@68

spin bike level 12 100RPM 10mins

5min cool down

stretch hip flex x3 each side

hammies pnf x3 each

calfs x2 30sec each

1hr 30

bw- 85kg

[mike27]

didnt have much of the right mind set today.... should of just taken a rest day.

bw-85.5

rolling legs,back,lats etc

lat pd x12 light

WG chins

5@bw

2x21's

5@neutral grip

T-bar row

35x12

45x12

50x12

55x12

Straight arm pd

10@55

10@60

10@60

12@50

Single arm DB preacher

10@10kg

3x8@12.5kg with self spotting last few reps etc

EZ bar curl

10@10kg+bar

2x10@15kg+bar

lat stretchs,prayer pose,cobra x3each

[bang_bang]

agile 8 warm up

bw squat x10

Back squat

bar x10

60x5

95x3

110x3

123x7 should of done 2 more :doh:

front squat

10@50

10@53

2x8@55

Walking DB lunges SS TRX pistol squat

15kg db's x16steps then 8each side pistol A2G

x3 through

standing calf raise SS leg ex

12@80kg 12@54

12@80 12@54

12@80 12@61

12@80 12@68

spin bike level 12 100RPM 10mins

5min cool down

stretch hip flex x3 each side

hammies pnf x3 each

calfs x2 30sec each

1hr 30

bw- 85kg

Looks like a decent leg sesh. That top set on squats is the money maker, gotta smash it! I either go to failure or know for sure I'm not gonna get 1 more. You should give the high rep leg press a whirl as a finisher, it absolutely destroys your quads. doms for a few days guaranteed :nod:

[mike27]

yeah think i may add that on my 2nd round of 531

back squat

lunges

then the leg press

i find keeping the lunges in keeps the single leg work happenning and a good stretch

[mike27]

week 2 day 4 Deads and post chain,abs

missed day 3 Chest and tri, doing that tommorow

200m row

agile 8

Deads

10@bar

60x5

93x3

110x3

123 x12

GHR

3x8 BW

Reverse hyper's 1st time doing these, next time ill start heavier

12@15kg

12@20kg

12@25kg

12@25kg

SLDL

15@40kg

15@50kg

15@60kg

15@70kg

4kg med ball V-sit twists x20

RFL's x30

60sec prone hold

3 times through

stretching hammies

[mike27]

dislocations x12

internal cables ro cuff x12 @10kg

external DB ro cuff 7.5kg x12

2 times through

10x push ups

Bench

10xbar

3@58

3@67

8@75

incline db press SS db rear flys 4x10@7.5kg

2x10@20kg db's

2x10@17.5kg db's

CG bench

4x10 @50kg

Dips

4x10 some light assistance!! :doh: :evil: never needed that!

SS

5x10 DB flys @10kg

seated overhead DB ex

3x12@12.5kg db

150 or so band pull aparts while resting here and there

10mins cross trainer level 15 110-125 rpm

stretch,rolling triceps

[mike27]

week day 1 bw-85.5

agile 8

bw squat

back squat 531

bar x10

60x5

5@100

3@115

10@130

Front squat

10@50

10@55

8@55

10@50

walking db lunge

20steps @15kg db's

2x16 steps @15kg db's

toe press SS leg ex

25@190 15@47

10@230 10@54

10@230 10@61

10@230 10@61

spin bike level 13 10mins 100rpm

5min cool down

stretching

[Phedder]

Nice squatting there Mike!

[mike27]

thanks!

getting there slowly... Loving the 5/3/1 so far!

finishing week 3 on sat, then going straight into week 1 again on monday so i can get wk 1,wk 2, in before ESBB push/pull comp.

adding 2.5 to bench and 5.0 to deads and squats

Mountains of food has to be going somewhere!! :nod: :twisted: \:D/

[mike27]

week 3 day 2

upper back,bi,core

rolling lats,back warm up

WG chins

x5

4x5

T-bar row

12@50kg

3x12@60kg

while resting 3x5 WG chins +15kg assist

Straight arm PD SS preacher below....

10@55

10@60

10@65

10@65+block

Sinlgle arm DB preacher curl

4x8@12.5kg DB

Ez bar curl against walll

12@15k+bar

10@15k+

2x10@10kg+bar +2x negatives

Floor wipers 20kg plate SS prone hold

x20 and 60sec

3x20 and 30-40sec

Incline walk 15% 6.0km phr 10mins

stretch

[mike27]

week 3 day 3 chest,tris

ro cuff cables 2x12 each internal/external

dislocations x12

Bench

bar x10

63x5

70x3

80x5

DB incline

2x10@17.5kg

2x8@20kg

dips

5x10@bw

CG bench

2x10@45kg

2x10@50kg

DB low incline fly

5x10@10kg

Seated overhead db ex

15@12.5kg

2x15@15kg

SS with 3x8 rear db fly 7kg

10mins cross trainer level 15 120+ RPM

[mike27]

5/3/1 week 3 day 4

500m row level 10

agile 8 and rolling legs

Deads

bar x10

60x5

100x5

130x5

150x3

166x9 \:D/ :twisted:

GHR

3x8

Reverse hypers

30kg x12

35kg x12

2x10@40kg

SLDL

45kg x15

60kg x15

70kg x15

RFL's x30 then floor wiper 15k power bag x20 then 60sec prone hold

oly bar land mines

bar x25

+10kg plate x12

+10kg x20

on with the eating..... :nod:

[mike27]

db ro cuff work x3sets

dislocations 2x12

push press

x8 bar

40x5

45x5

45x5

47.5x5

47.5x5

face pull

10@50

3x10@60 last set +block

db rear fly

4x8@10kg

db side raise

4x10@5kg! :shock: :shifty:

ez bar curl against wall

15@15kg+bar

3x12@20kg+bar

last set drop set bar x20

skulls

15@20k+bar

3x12@25k+bar

10min spin bike level 15 90+ RPM

bw- 86.5kg

[mike27]

week 1 day 1 5/3/1 increased dead,squat 5kg and bench 2.5kg

agile 8

bw squat x10

back squat

10@bar

5@60

5@95

5@105

5@120

leg press

10@200

10@220

10@230

10@240

walking db lunges

3x16 steps +15kg DB's

toes press SS leg ex

10@210 12@47

10@230 12@54

10@230 12@61

10@230 12@61

spin bike 10mins level 15 90+RPM

bw- 86.5kg

[mike27]

week 1 day 3

rolling back,lats etc legs

WG chins (throughout workout)

x8,x7,x5,x5,x3,x4,x3,x3,x3 then 3 sets 10 assisted

1arm DB row

12@27.5kg

2x10@30kg

BB bent row

12@50kg

8@80

12@50

BB shrugs

8@100

3x10@80

DB single arm preacher curl

5x10@10kg DB SS DB side bends 4x12@25kg

RFL 3x30 into 3x90sec prone holds

10mins cross trainer level 15 120+ RPM

stretch,roll

[mike27]

week 1 day 3

rotator cuff internal/external band dislocations

flat BB bench

bar x10

57x5

65x5

72.5x8

DB incline

8@20kg

8@22.5

2x8@25kg

banded push ups

purple x8

2x8 red band

weighted dips

8@+15kg

6@+20

6@+25

6@+30

incline db flys

10@10kg

10@12.5kg

2x10@10kg

cg bench

3x10@40kg

overhead DB ex

3x15@15kg

spin level 15 10miins

[mike27]

5/3/1 week 1 day 4

deads,post chain,core,calf

agile 8,roll quads,it band etc

Deads

10@bar

5@60

5@115

5@135

5@155

GHR on lat pd machine... 3x6 @bw

SLDL

10@60kg

10@70kg

2x10@80kg

Seated calf raise

10@35kg

3x10@40kg

single calf x15@bw each side after last set

lying leg curl

15@65

2x15@80

landmines

bar+10kg plate x12 SS leg raise x12

x4 rounds

KB single leg deads

3x12each leg 8kg KB

added these to add some balance stuff

10mins spin bike level 15/16 90+rpm

[mike27]

week 1 day 5 shoulders,light arms

smith machine front shoulder press

8@20kg

5@40kg

5@45kg

5@45kg

2x5@50kg

8@40kg

db seated shoulder press

2x12@15kg DB's

12@12.5kg DB's

Face pulls

2x10@60kg

10@55kg

DB rear fly

4x8@10kg DB

EZ bar curl against wall

3x12@20kg+bar

EZ bar flat bench skulls

12@25kg+bar

12@25kg+bar

12@20kg+bar

10mins incline walk 6.5km phr 15%

cool down

[mike27]

back in chch

been in wellys all week doing training modules

lots of workouts.... 30min full body sessions etc

fit tessting on tues a.m

2.4km run = 10mins 59

sit and reach = 0 :doh:

agility = 0 :shifty:

push ups = 30

broad jump = 2m 46

80kg dead = 35reps with more to come but thats the top level

prone hold = 3mins

done

[mike27]

mon

agile 8,rollin legs

bw squat x10

back squat

10@bar

60x5

3x5@85

deads

10@bar

60x5

80x5

90x5

110x5

walking lunges

power bag 30kg x20steps

35kg 2x20steps

sldl

15@60kg

2x15@70kg

lying leg curl

15@65

2x15@80

WG chins

bw x8

5x5@bw

single arm preacher

10@10kg

3x8@12.5kg

SS

toe press

4x15@210

10mins spin level 15 90+ RPM

[mike27]

chest,tri light day bw-86kg

ro cuff cables 15 internal,external each side

push ups x5 nice and slow

BB bench

10@bar

3x8@50kg

DB incline press

22.5 x8

25x6

27.5x6

30x6

cable flys

4x8@ level 5

dips

4x10@bw

CG bench

3x10@40kg

land mine 10kg plate x15

leg raise x12

30sec prone hold

x4 rounds

cross trainer

level 15 100+rpm 10mins

cool down

stretching chest,hams,quads,hip flex and rolling

[mike27]

wed- 45min rpm class

foam rolling and stretching out legs

[mike27]

ESBB push/pull fri evening

bench 82.5

85

90 missed as didnt wait for the 'press' call

should of gone heavier for the 1st lift, but due to missing 1-2 weeks of training due to being in wellington just before the comp, i wasnt too sure what i should open with. Learnt a lot from it tho and well worth it!

Deads

165

180

195

same for here, should of gone for a 215-220! :doh:

Next time tho!! :twisted:

sat- 30min blast around, nothing major

sun- foam rolling 15mins full body

6-7km run around the park 31mins

more rolling and stretching

Thanks to Craig and Jackson at ESBB!

on with legs training tommorow! \:D/