5/3/1 +10kg bodyweight

[mike27]

cross trainer warm up

bw squat x10

back squat

barx12

60x5

80x5

100x5

110x5

120x5 in between an 4.8 aftershock... lol :-s

while resting above

3x10 external DB ro cuff

2x10 band dislocations

10x push ups

bench

bar x10

60x5

70x5

80x1 stopped... new gym, wobbly bench and doing it in a rack. sux

60x8

Deads

bar x12

60x5

100x5

120x5

130x5

140x5

8x WG chins

[Best Bench]

A nice workout to finish the year. Good luck with the build up to April.

The 4.8 was a decent wee shake.

[mike27]

yeah thanx, was a bit annoyed with training in a different gym, but all goods.

onto sheiko #29 on monday.... going to do week 1 mon-wed-fri and some sprints

then test my 1 REP MAXES the following monday.

then ill set/adjust my sheiko program and run with it until april :twisted:

Game on!

[mike27]

Sheiko #29 week 1 day 1 :twisted: :twisted:

some agile 8 stuff

10 push ups

10x interneal,external ro cuff on the cables each side

10x stick dislo's

bench

10xbar

5@50

2x4@55

2x3@65

5x3@70

Back squat

12@BW

10@bar

5@70

2x5@85

5x5@100

Bench

5@50

5@55

4x4@65 last 2-3reps of each set rest/pause

DB fly 12.5kg 5sets of 10 60sec rest

Good Mornings

30kg x10

30kg x6

3x5@35kg

treadmill

3x30sec sprints @ 1% 19km phr 1-2mins recovery between sprints

5mins spin cool down

TRX chest stretch 3x20sec

Quads stretch 2x20sec each side

foam rolling tris each side

hip flex's 2x15sec each

2hrs!

[mike27]

agile 8

Deads to knee

10@bar

3@80kg

2x3@100

2x3@115

4x3@125

incline BB bench

10@bar

4x6@50

dips

5x5 @+20kg vest

deads from box

4@90

4@105

2x4@125

4x3@140

walking weighted lunges

10steps

set 1 20kg DB's

set 2,3,4,5 22.5kg DB's

leg raises 3x12

while resting etc:

dislocations 2x10

trx chest stretch 3x20sec

rear DB fly 7.5kg DB 2x8

1 arm bent rev fly on cables 5kg x15 each side

stretch quads

3x20sec PNF

roll triceps

[mike27]

rolling it band

roll quads,butt

leg swings forwards and sideways x25 each

treadmill

2mins fast walk

2mins slow jog

1min faster run

5x30sec sprints @ 18.0 - 18.5km phr 1%incline

1min recovery between each set

10mins incline walking @ 6.2km phr 15% incline

5min spin bike

weighted DB pec stretch drop set

7.5kg then 5kg then trx chest stretch

twice thru

band pull aparts 2x20

roll quads

butt

tennis ball butt and stretch x2 each side

stretch quads 3x20sec each side

rolling back all angles and lats

bw- 85kg

[mike27]

agile 8 bw-84.1

ro cuff

1x10 internal 1x10 external

stick dislocations x12

push ups 2x6

bench

bar x10

5@45

5@60

4@65

2x3@70

2x2@75

2x2@80

2x3@70

4@65

6@55

8@50

DB fly

12.5kg 3x10

15kg 2x10

Squat

bw 2x8

10@bar

5@70 pause at parrallel

2x4@85

2x3@100

5x3@110

GM

5@40kg

4x5@50kg

stretch quads 3x20sec each

hammies 3x20sec each

chest trx 4x20sec

[mike27]

1000m row level 10 32spm

45min blance class,stretching,yoga etc

[mike27]

1rep max testing today

agile 8

lots of back foam rollling

rotator cuff DB's

push ups

warm up sets etc then into singles

BENCH - 92.5KG LOTS OF TRAINING TO DO HERE!

DEAD - 192.5KG

BACK SQUAT - 150KG

less strength than last time i testing them, but strength loss due to reducing cals too much a few months back.

on with training.....

[Laver]

Sorry mate can you just fill me in quickly on goals and what/where the April comp is??

In strength.

[mike27]

goals for this year is put on lean muscle

do the comp in april and prolly dec 3rd also

powerliftiting bench,squat,dead

so strength training for those lifts plus mill press/push press, wide grip chin ups,dips etc

pretty much just working on the bigger compound exercisers

im going to start Sheiko #29 on monday, 4week program

then re test 1rm's

also planned is 5x5 programme

heading to ESBB on fri evening, so ill get some good advice there on what i should do

but yeah, get bigger,stronger is the goal

increasing cardio fitness,sprint training also,plyometrics

[mike27]

foam rolling quads,it bands

leg swings

treadmill 6mins warm up jog

6x30sec sprints @ 18.0 - 18.9km phr 1% incline

5min cool down

trx chest,lat stretch

hanging lat stretch

3x8-10 DB curls

WG chins

x8

x6

x6

quad stretch 3x20sec each leg

[mike27]

rotator cuff cables

push ups

dislocations

groiners

standing BB press

8@bar

5x5@40kg

upright row

3x10@20kg+bar

bent rev fly

3x10@7.5kg DB

seated and standing DB curl

15@10kg

3x10@12.5kg

preacher curl

3x10@80

12@65

leg raise 4x12

3x20sec quad stretch

3x20sec hip flexor's

wasnt really feeling it today :roll:

[mike27]

todays session on technique

x10 internal/external cables ro cuff work

10x incline push ups

bench flat

12x bar

50kg 8sets of 4

incline bench

5x5 @40kg

low incline db fly

12.5kg x10

4x10@10kg

dips @ BW

5sets of 8

OH seated db ex

17.5kg 3x12

foam rolling tri's

chest stretch

5.3.1. starts monday! :twisted: :twisted:

BW at 7am today - 83.5kg

[mike27]

5km run around north hagley park

time-24mins

6mins level 13 cross trainer

5mins level 5

foam roll quads,it band

stretch calfs,hip flexors

[mike27]

new program

5/3/1 4weeks

mon- squats,quads,calf

tues- upper back, biceps

wed- bench ,chest, tri

thurs- day off/rest

fri- deads,post chain

sat- shoulders,light arms

sun- day off rest

bw- 84kg

week 1 day 1 :twisted:

agile 8

bw squat x10

back squat

bar x12

60kg x5

87.5kg x8

102.5kg x8

115 x8

front squat

10@40kg

3x10@50kg

walking db lunge

15kg DB's 3x20steps

single leg ex

2x12@40kg

12@33kg

toe press machine seated

15@190

3x10@230kg

spin bike

10mins 90 rpm level 12

5mins cool down

calf stretch x3 each

quads x3 each

hammies x3 each

hip flex 2x each

glutes x2 each side

1hr 30

[mike27]

week 1 day 2

upper back and bi

foam rolling back,lats

WG chins

BW x8

+10kg x5

+15kg x5

+20kg x5

+20kg x4

BW x5

not really into the chins today, might try 21's next week

T-bar row

12@35kg+bar

12@45kg+

12@50kg+

12@60kg+

DB pull over

17.5kg x10

decided to go with straight arm pull down instead

10@50kg

10@55kg

10@60kg

close grip pull down

10@63kg

10@70kg

10@70kg+block

seated preacher curl machine

10@80

10@65

8@65

8@65+block

standing db hammer curl

12@10kg

10@10kg

20@7.5kg! lol DS...

ez bar x25

10min incline walk 15% 6.0 km phr

5mins cool down walk

lots of rolling back,lats

lat stretch

[mike27]

week 1 day 3 bench 5/3/1 chest,triceps

ro cuff cables

internal 2x12

external 2x12

dislocations 2x10

push ups x10

flat BB bench

bar x8

55kg x6

62.5 x10

70 x10

incline db press

10@15kg

10@17.5kg

10@20kg

10@22.5kg

incline bb press

2x12@40kg

12@45kg

CG bench

8@60kg

7@55kg

8@50kg

8@50kg

dips

4x8@ bodyweight

DB flat fly

5x10@10kg DB's

seated overhead db ex

2x15@15kg db

spin bike level 15 10mins

5mins cool down

stretch

roll triceps

[Phedder]

flat BB bench

bar x8

55kg x6

62.5 x10

70 x10

Good to see you jumping on the 5/3/1 Mike, but umm...Where is it?

I think those first 2 sets should have just been 5 reps, then the set at 70 rep out as much as you can.

Same with squats, you did 8 reps for all 3 working sets?

[mike27]

ta thanks

oh really? im on week 1

so i do 1-2 warm up sets light, then the 1st prescirbed weights 5+ reps 2nd and 3rd.

so i should go just to 5reps on the 1st and 2nd sets as prescribed? then the 3rd and final set is just keep going until failure?

[red machine]

so i should go just to 5reps on the 1st and 2nd sets as prescribed? then the 3rd and final set is just keep going until failure?

correct and so on, so next week 2 sets of 3 the all out last set, then 5-3-1+ie all out on week 3 fallowed to de load week 4

[Phedder]

so i should go just to 5reps on the 1st and 2nd sets as prescribed? then the 3rd and final set is just keep going until failure?

correct and so on, so next week 2 sets of 3 the all out last set, then 5-3-1+ie all out on week 3 fallowed to de load week 4

:nod:

Warm up however you need to, but once you reach the prescribed weights stick to the reps. So Week one, 5, 5, 5+, Week two 3, 3, 3+, Week three, 5, 3, 1+

Have you read the book? If not PM me your email and I'll shoot you the E-book. Necessary reading to truly understand and get the most out of the program.

[bang_bang]

Im assuming Craig showed you the modified west side 5/3/1 the likes of beast builder and myself are doing? If so then do a few warm up sets then an all out set @ 85% for week one, 90% week 2 and 95% week 3 then deload week, add 5kg to your 1rm (2.5 for bench) and repeat. As an example this what I did yesterday

Squats

Bar x 20

60 x 15

80 x 10

100 x 5 (add belt)

117.5 x 6

Hack squat

1 pps x 12

2 pps x 10

2.5 pps x 8

3 pps x 7

Leg press

1 pps x 50

2 pps x 40

3 pps x 30

4 pps x 20

Toe press

2 pps x 15 x 4

Standing calf raise

3 pps 10 x 3

[mike27]

done and pm'ed

yeah just 531 for squat,bench,deads mon-wed-fri then 2more days in also for upper back,bi and the 2nd day shoulders,light arms again

so far so good! :twisted:

[mike27]

deads and post chain work at ESBB

agile 8 warm up,rolling

Deads 531

GHR

GM's

GHR

lying leg curls SS standing calfs

a bit of a core circuit, floor wipers,med ball rotations,prone hold