600
- Thread starter Pigeon_Killer
- Start date
Wasn't the hottest it's ever been (picture people vomiting and puddles of sweat covering the floor) but the reps made it feel worse. Fatties upstairs in the cardio room keep stealing the fans so they don't spontaneously combust which makes it more annoying. They all queue up at the vending machine on the way out as well which ****** me off 
Had the choice to go for 227.5 x 1 and finally hit 600 or 220 x 3 after I deadlifted 215 x 3 in my final week of 5x5 and chose 220 because there was more to gain from the 3 rep set. I'm there it's just a case of when rather than if now
Had the choice to go for 227.5 x 1 and finally hit 600 or 220 x 3 after I deadlifted 215 x 3 in my final week of 5x5 and chose 220 because there was more to gain from the 3 rep set. I'm there it's just a case of when rather than if now
My glutes and hamstrings have not been my friend since Tuesday 
5/3/1: The Triumvirate (W1D3)
Seated Shoulder Press
62.5 x 5
72.5 x 5
82.5 x 12
Dips
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
Pullups
BW x 4
BW x 4
BW x 4
BW x 3
BW x 3
Pulldowns
59 x 11
59 x 11
59 x 10
Time: 50 minutes
Comments
Gym felt like a freezer compared to Tuesday so coped far better with the reps tonight. Added pulldowns because I wanted to hit the 50 reps but didn't fancy 20 sets of pullups
5/3/1: The Triumvirate (W1D3)
Seated Shoulder Press
62.5 x 5
72.5 x 5
82.5 x 12
Dips
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
Pullups
BW x 4
BW x 4
BW x 4
BW x 3
BW x 3
Pulldowns
59 x 11
59 x 11
59 x 10
Time: 50 minutes
Comments
Gym felt like a freezer compared to Tuesday so coped far better with the reps tonight. Added pulldowns because I wanted to hit the 50 reps but didn't fancy 20 sets of pullups
Just finding my feet so far. Hoping to get my rep strength back up as well as improve my fitness whilst retaining the strength I built up during my 5x5 cycle. Going to take a few weeks to adjust to the extra reps though.
Might run this for 2 or 3 cycles but I'll return to 5x5 come what may mid October so I get a good 10 weeks before I shutdown for the Christmas feeding season.
Might run this for 2 or 3 cycles but I'll return to 5x5 come what may mid October so I get a good 10 weeks before I shutdown for the Christmas feeding season.
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Loads of people have made great progression with 5/3/1 although most have avoided the Boring But Big version which crippled me last year
Nephew broke his arm on Thursday so stayed in last night to make a fuss of him rather than go to the gym. Was much hotter this morning but coped far better than I did earlier in the week so my fitness and stamina have already improved.
5/3/1: The Triumvirate (W1D4)
Deadlifts
132.5 x 5
152.5 x 5 (MG)
172.5 x 10 (MG + Belt)
RDLs
80 x 12
80 x 12
80 x 12
80 x 12
80 x 12
Hanging Kneg Raises
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
Time: 80 minutes
Comments
Chose to stop after 10 reps with my deadlifts because I stupidly wore jogging bottoms and they began to stick to my legs which set alarm bells ringing. Already ripped the ass out of two pairs squatting so wanted to avoid further embarrassment. Reasonably easy workout though
5/3/1: The Triumvirate (W1D4)
Deadlifts
132.5 x 5
152.5 x 5 (MG)
172.5 x 10 (MG + Belt)
RDLs
80 x 12
80 x 12
80 x 12
80 x 12
80 x 12
Hanging Kneg Raises
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
Time: 80 minutes
Comments
Chose to stop after 10 reps with my deadlifts because I stupidly wore jogging bottoms and they began to stick to my legs which set alarm bells ringing. Already ripped the ass out of two pairs squatting so wanted to avoid further embarrassment. Reasonably easy workout though
Paid the price for a weekend of sunbathing, crap food and minimal fluid intake tonight. Felt tired and weak so didn't perform nearly as well as I should've on the bench.
5/3/1: The Triumvirate (W2D1)
Bench Press
97.5 x 3
110 x 3
125 x 8
Incline Dumbbell Bench Press
32.5 x 15
32.5 x 15
32.5 x 15
32.5 x 15
32.5 x 15
Dumbbell Rows
32.5 x 10
32.5 x 10
32.5 x 10
32.5 x 10
32.5 x 10
Time: 65 minutes
5/3/1: The Triumvirate (W2D1)
Bench Press
97.5 x 3
110 x 3
125 x 8
Incline Dumbbell Bench Press
32.5 x 15
32.5 x 15
32.5 x 15
32.5 x 15
32.5 x 15
Dumbbell Rows
32.5 x 10
32.5 x 10
32.5 x 10
32.5 x 10
32.5 x 10
Time: 65 minutes
Hamstrings still had major DOMS from Saturdays workout so it was a good day for more legs
5/3/1: The Triumvirate (W2D2)
Squats
127.5 x 3
145 x 3
162.5 x 11 (Belt)
GHRs
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
Deficit Bulgarian Split Squat
22.5s x 10
22.5s x 10
22.5s x 10
22.5s x 10
22.5s x 10
Time: 90 minutes
Comments
Mixed workout. Managed to squat an easy 10 reps without feeling fatigued then pushed out an extra rep before stopping, felt like I had more control over my GHRs than last week but the split squats absolutely ruined me. Felt sick after 3 sets and my legs felt like jelly by the time I had finished. Going to ache tomorrow
5/3/1: The Triumvirate (W2D2)
Squats
127.5 x 3
145 x 3
162.5 x 11 (Belt)
GHRs
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
Deficit Bulgarian Split Squat
22.5s x 10
22.5s x 10
22.5s x 10
22.5s x 10
22.5s x 10
Time: 90 minutes
Comments
Mixed workout. Managed to squat an easy 10 reps without feeling fatigued then pushed out an extra rep before stopping, felt like I had more control over my GHRs than last week but the split squats absolutely ruined me. Felt sick after 3 sets and my legs felt like jelly by the time I had finished. Going to ache tomorrow
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Split squats have highlighted a major weakness in my glutes, they've been on fire for the last few days
5/3/1: The Triumvirate (W2D3)
Seated Shoulder Press
67.5 x 3
77.5 x 3
87.5 x 10
Dips
5 x 10
5 x 10
5 x 10
5 x 10
5 x 10
Pullups
BW x 5
BW x 4
BW x 4
BW x 3
BW x 3
Pulldowns
64 x 11
64 x 10
64 x 10
Time: 75 minutes
Comments
Apart from the pullups, which I'm always going to struggle with, it was a fairly easy session. Chose to drop the dips from 15 reps back to 10 and up the weight instead.
5/3/1: The Triumvirate (W2D3)
Seated Shoulder Press
67.5 x 3
77.5 x 3
87.5 x 10
Dips
5 x 10
5 x 10
5 x 10
5 x 10
5 x 10
Pullups
BW x 5
BW x 4
BW x 4
BW x 3
BW x 3
Pulldowns
64 x 11
64 x 10
64 x 10
Time: 75 minutes
Comments
Apart from the pullups, which I'm always going to struggle with, it was a fairly easy session. Chose to drop the dips from 15 reps back to 10 and up the weight instead.
My gym have finally addressed the heat problems after weeks of complaints. They've taken away the clock with the thermometer and removed the only fan again 
5/3/1: The Triumvirate (W2D4)
Deadlifts
142.5 x 3
162.5 x 3 (MG)
182.5 x 10 (MG + Belt)
RDLs
85 x 12
85 x 12
85 x 12
85 x 12
85 x 12
Hanging Kneg Raises
BW x 11
BW x 11
BW x 11
BW x 11
BW x 11
Time: XXX Hip Hop (CD1) + Fat of the Land (First 5 Tracks)
Comments
Heat was unbearable tonight but I found everything considerably easier than last week due to a marked increase in stamina and fitness. Think I'm probably good to go back to my 5s now because my rep strength has come back pretty quick.
D'Oh!
I've been paying £25 a month for the last 7/8 years to use the gym as much as I want and only found out tonight I also have free access to all circuits, classes and the sauna.
5/3/1: The Triumvirate (W2D4)
Deadlifts
142.5 x 3
162.5 x 3 (MG)
182.5 x 10 (MG + Belt)
RDLs
85 x 12
85 x 12
85 x 12
85 x 12
85 x 12
Hanging Kneg Raises
BW x 11
BW x 11
BW x 11
BW x 11
BW x 11
Time: XXX Hip Hop (CD1) + Fat of the Land (First 5 Tracks)
Comments
Heat was unbearable tonight but I found everything considerably easier than last week due to a marked increase in stamina and fitness. Think I'm probably good to go back to my 5s now because my rep strength has come back pretty quick.
D'Oh!
I've been paying £25 a month for the last 7/8 years to use the gym as much as I want and only found out tonight I also have free access to all circuits, classes and the sauna.
5/3/1: The Triumvirate (W3D1)
Paused Bench Press
102.5 x 5
117.5 x 3
130 x 7
Incline Dumbbell Bench Press
35 x 15
35 x 15
35 x 15
35 x 15
35 x 15
Dumbbell Rows
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10
Time: 90 minutes
Comments
Bench - Really disappointed to only end up with 7 tonight. My paused bench isn't anywhere near as strong as my touch and go press was but my touch and go technique has suffered since I started pause pressing. Can't seem to get any leg drive so need to decide which type of press to continue with and stick to it.
Inclines - These have been very easy up to now so I'm going to continue with them in the next wave.
Dumbbell Rows - Never feel like I'm getting much out of these compared to other types of row so I'll probably drop them and replace them with Pendlay Rows going forward.
Paused Bench Press
102.5 x 5
117.5 x 3
130 x 7
Incline Dumbbell Bench Press
35 x 15
35 x 15
35 x 15
35 x 15
35 x 15
Dumbbell Rows
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10
Time: 90 minutes
Comments
Bench - Really disappointed to only end up with 7 tonight. My paused bench isn't anywhere near as strong as my touch and go press was but my touch and go technique has suffered since I started pause pressing. Can't seem to get any leg drive so need to decide which type of press to continue with and stick to it.
Inclines - These have been very easy up to now so I'm going to continue with them in the next wave.
Dumbbell Rows - Never feel like I'm getting much out of these compared to other types of row so I'll probably drop them and replace them with Pendlay Rows going forward.
5/3/1: The Triumvirate (W3D2)
Squats
137.5 x 5
155 x 3
172.5 x 10 (Belt)
GHRs
BW x 4
BW x 6
BW x 10
BW x 10
BW x 10
BW x 10
Deficit Bulgarian Split Squat
25s x 10
25s x 10
25s x 10
25s x 10
25s x 10
Time: Antennas to Hell + Night Visions (First 6 Tracks)
Comments
Squats - Very happy to hit 10 reps but my belt slipped on the 8th rep and I lost tightness so only managed another 2 reps before my core died. Think I was good for 12 or 13 otherwise
GHRs - Ahhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh! GHR induced calf cramp from hell after only 4 reps
DBSS - If exercises were rated on a scale from Jesus to Hitler these would be Hitler. I don't like what they do to my legs, I don't like it one bit!
Squats
137.5 x 5
155 x 3
172.5 x 10 (Belt)
GHRs
BW x 4
BW x 6
BW x 10
BW x 10
BW x 10
BW x 10
Deficit Bulgarian Split Squat
25s x 10
25s x 10
25s x 10
25s x 10
25s x 10
Time: Antennas to Hell + Night Visions (First 6 Tracks)
Comments
Squats - Very happy to hit 10 reps but my belt slipped on the 8th rep and I lost tightness so only managed another 2 reps before my core died. Think I was good for 12 or 13 otherwise
GHRs - Ahhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh! GHR induced calf cramp from hell after only 4 reps
DBSS - If exercises were rated on a scale from Jesus to Hitler these would be Hitler. I don't like what they do to my legs, I don't like it one bit!
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Woke up this morning with the first signs of fatigue. Felt tired and lethargic for most of the day and my posterior chain's still ruined from Tuesdays session. Might need to limit my efforts during the next wave to avoid burning out before things get interesting.
5/3/1: The Triumvirate (W3D3)
Seated Shoulder Press
72.5 x 5
82.5 x 3
92.5 x 7
Dips
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
Pullups
BW x 6
BW x 5
BW x 4
BW x 4
BW x 4
Pulldowns
69 x 10
69 x 10
69 x 7
Time: 80 minutes
Comments
Seated Shoulder Press - Wanted at least 8 reps tonight so failed hard.
Dips - Forgot my dip belt so had to go back to BW and reps of 15. Ordinarily I'd favour lower reps and additional weight but I'm not sure which is the best way to go with 5/3/1? Should I be using the accessory lifts to increase strength or just getting reps in?
Pullups - Steady improvement. If I continue for another two or three years I might finally hit 10 reps for a set
5/3/1: The Triumvirate (W3D3)
Seated Shoulder Press
72.5 x 5
82.5 x 3
92.5 x 7
Dips
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
Pullups
BW x 6
BW x 5
BW x 4
BW x 4
BW x 4
Pulldowns
69 x 10
69 x 10
69 x 7
Time: 80 minutes
Comments
Seated Shoulder Press - Wanted at least 8 reps tonight so failed hard.
Dips - Forgot my dip belt so had to go back to BW and reps of 15. Ordinarily I'd favour lower reps and additional weight but I'm not sure which is the best way to go with 5/3/1? Should I be using the accessory lifts to increase strength or just getting reps in?
Pullups - Steady improvement. If I continue for another two or three years I might finally hit 10 reps for a set
5/3/1: The Triumvirate (W3D4)
Deadlifts
152.5 x 5
172.5 x 3 (MG)
192.5 x 10 (MG + Belt)
RDLs
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10
Hanging Kneg Raises
BW x 12
BW x 12
BW x 12
BW x 12
BW x 12
Time: 100 minutes
Comments
Deadlifts - Was hoping to get 8 tonight but everything clicked and I managed a fairly easy 10 and could've pulled more. Had noticeably more speed off the floor and I felt like it was technique rather than my strength moving the weight. Not a 10 rep PB but the most comfortable I've felt deadlifting.
RDLs - Felt like 12 reps has been pushing it for the last few weeks so dropped it down to 10 and found it much better.
Hanging Kneg Raises - I know they'll probably help my squat and deadlift but ab work is so gay.
Deadlifts
152.5 x 5
172.5 x 3 (MG)
192.5 x 10 (MG + Belt)
RDLs
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10
Hanging Kneg Raises
BW x 12
BW x 12
BW x 12
BW x 12
BW x 12
Time: 100 minutes
Comments
Deadlifts - Was hoping to get 8 tonight but everything clicked and I managed a fairly easy 10 and could've pulled more. Had noticeably more speed off the floor and I felt like it was technique rather than my strength moving the weight. Not a 10 rep PB but the most comfortable I've felt deadlifting.
RDLs - Felt like 12 reps has been pushing it for the last few weeks so dropped it down to 10 and found it much better.
Hanging Kneg Raises - I know they'll probably help my squat and deadlift but ab work is so gay.
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Cheers Ice 
I think the advice I was given earlier in the thread by yourself, Dom and Syla is really helping me now. I'm much tighter before I lift, I'm taking less time to start each set and I'm pulling the same from start to finish. Energy noticeably dipped around rep 7 tonight but I still had the speed to get past my sticking point and complete another 3 reps
I think the advice I was given earlier in the thread by yourself, Dom and Syla is really helping me now. I'm much tighter before I lift, I'm taking less time to start each set and I'm pulling the same from start to finish. Energy noticeably dipped around rep 7 tonight but I still had the speed to get past my sticking point and complete another 3 reps