Soldato
- Joined
- 11 Jun 2013
- Posts
- 2,632
Getting strong dude :thumbsup:
5 3 1 Witty Title
- Thread starter Jon33
- Start date
Thanks mate!
Cycle 4 Week 3 - 5, 3, 1+ Bench Press
5 x 65
3 x 75
2 x 82.5
Not overly happy with that, exactly the same as cycle 3 week 3. Really struggling to get my benching to improve. I've watched all of the "so you think you can bench" series and I had a go at correcting my form. It's pretty hard to get a video of it but I've put one below of the 82.5 set, any comments would be great!
Edit: forgot to mention, after the set I've been feeling some discomfort in my lower back, is this due to the unfamiliar position you have to get into for benching?
Cycle 4 Week 3 - Deadlifts
Wouldn't normally work out on a Friday but I'm away at the weekend so needed to get the session in!
5 x 117.5
3 x 132.5
3 x 147.5
Happy with that, last cycle I managed two reps at 145, so I've beat that with a higher weight!
Wouldn't normally work out on a Friday but I'm away at the weekend so needed to get the session in!
5 x 117.5
3 x 132.5
3 x 147.5
Happy with that, last cycle I managed two reps at 145, so I've beat that with a higher weight!
No: it is just that benching is gash.
I am sure somebody with more experience and advice in benching will help at some point, but you can always repost in the form thread.
In all seriousness, provded core is tight, you're probably fine and it may be the odd position. ..
No: it is just that benching is gash.
I am sure somebody with more experience and advice in benching will help at some point, but you can always repost in the form thread.
In all seriousness, provded core is tight, you're probably fine and it may be the odd position. ..
I'll stick something in the form thread and see what feedback I get, cheers!
Finished off Cycle 4 Week 3 OHP tonight
5 x 47.5
3 x 52.5
2 x 60
Don't think I was 100% today (drinking last night!) but I equaled my previous PB. Not great but after last weeks OHP it felt a lot better!
Haven't updated in awhile! Had a de-load week last week with nothing really exciting to note. So onto Cycle 5!
Cycle 5 Week 1 3x5+ Squats
5 x 82.5
5 x 95
5 x 107.5
Was hoping for a couple more on the final set but after the first set felt like a struggle I'll take that!
Finished with some 80kg stiff leg deadlifts.
3x5+ Bench
5 x 60
5 x 67.5
4 x 77.5
Not too impressed with that, first and second set felt great then the final set felt like crap, grip didn't feel comfortable - had to reset the bar half way through. Not progressing with the Bench as I hoped so went with a couple of sets of 2 reps with 77.5 (which actually didn't feel too bad).
I'll see how the benching goes for the rest of the cycle then consider my options at the end, the main thing that is concerning me with the 531 routine is the total amount of weight lifted at the end of the sets. After reading that the total amount lifted is one of the most important things to improve strength I added up some figures from todays benching which gives a total weight of 1025kg, compare that with a 5x5 routine at 70kg (which I could manage) which would give a total weight of 1750kg. That's a fair bit more!
I've definitely made some progress on the 531 but if my bench keeps stalling (read: not hitting min reps) should I consider going back to the 5x5 at the end of the cycle?
Cycle 5 Week 1 3x5+ Squats
5 x 82.5
5 x 95
5 x 107.5
Was hoping for a couple more on the final set but after the first set felt like a struggle I'll take that!
Finished with some 80kg stiff leg deadlifts.
3x5+ Bench
5 x 60
5 x 67.5
4 x 77.5
Not too impressed with that, first and second set felt great then the final set felt like crap, grip didn't feel comfortable - had to reset the bar half way through. Not progressing with the Bench as I hoped so went with a couple of sets of 2 reps with 77.5 (which actually didn't feel too bad).
I'll see how the benching goes for the rest of the cycle then consider my options at the end, the main thing that is concerning me with the 531 routine is the total amount of weight lifted at the end of the sets. After reading that the total amount lifted is one of the most important things to improve strength I added up some figures from todays benching which gives a total weight of 1025kg, compare that with a 5x5 routine at 70kg (which I could manage) which would give a total weight of 1750kg. That's a fair bit more!
I've definitely made some progress on the 531 but if my bench keeps stalling (read: not hitting min reps) should I consider going back to the 5x5 at the end of the cycle?