600

I'm glad to have helped!

It seems like you're having a good run of things moving in the right direction. In fact, surely you've got a 600kg total in you now?!
 
Weighed myself for the first time in a while this morning and I'm bang on 18st. Can't really notice any difference in the way I look but my favourite shirt's now getting tight around the chest and back and my trousers are getting loser around the waist so the + sets are definitely having an effect :cool:

icecold said:
It seems like you're having a good run of things moving in the right direction. In fact, surely you've got a 600kg total in you now?!
Click to expand...
Not sure I've got the bench in me to hit a 600 year total but I think my deadlift's good enough to help me hit a lifetime 600 now.
 
5/3/1: The Triumvirate (W4D1)

Paused Bench Press
55 x 5
70 x 5
82.5 x 5

Squats
72.5 x 5
90 x 5
110 x 5

Incline Dumbbell Bench Press
17.5 x 15
17.5 x 15
17.5 x 15
17.5 x 15
17.5 x 15

Dumbbell Rows
17.5 x 10
17.5 x 10
17.5 x 10
17.5 x 10
17.5 x 10

Deficit Bulgarian Split Squat
12.5 x 10
12.5 x 10
12.5 x 10
12.5 x 10
12.5 x 10

Time: 60 minutes

Music: Disturbed - The Sickness

Comments

Deload week so combined chest and leg day as suggested by Wendler, followed the spreadsheet for the 5/3/1 weights and halved the weight for everything else. Dropped GHRs because my hamstrings will be hit later in the week and need a rest.
 
5/3/1: The Triumvirate (W4D2)

Standing Shoulder Press
37.5 x 5
47.5 x 5
57.5 x 5
70 x 1
80 x 1
85 x 1 PB

Deadlifts
82.5 x 5
102.5 x 5
122.5 x 5

RDLs
45 x 10
45 x 10
45 x 10
45 x 10
45 x 10

Hanging Kneg Raises
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6

Pulldowns
54 x 10
54 x 10
54 x 10
54 x 10
54 x 10

Time: 45 minutes

Music: Stereo's gone AWOL :(

Comments

Second deload day of the week so followed the same pattern as Monday. Combined two workouts, used the 5/3/1 weights as suggested by the spreadsheet and halved the weight and/or reps for everything else. Only difference was playing around with standing rather than seated shoulder press.

Looking forward to lifting heavy again next week.
 
5/3/1: The Triumvirate - Cycle 1 Review

Day 1

Bench Press - Not happy with my performance on this exercise but I don't think continually switching between TnG and paused pressing has helped so I'm going to stick with paused for a while and see how I get on.

Incline Dumbbell Press - Felt comfortable repping the 35s so I'm going to continue upping the wight until I struggle to hit 15 reps.

One Arm Dumbbell Rows - Haven't enjoyed these. My back barely feels like it's getting worked but the weight's still pretty light so I'm going to stick with them for one more cycle then reassess.


Day 2

Squats - Couldn't have gone better. 10 reps at 177.5kg is the aim for the third week of the next cycle.

Deficit Bulgarian Split Squats - My least favourite exercise, ever. They ruin my legs and glutes week in week out and leave me feeling like a Norwegian woman on holiday in Dubai. For this reason I'm going to continue with them because they appear to be working well.

GHRs - Get a great feeling from this exercise and I'm slowly getting to the point where I can lower myself in a controlled manor without smashing my face to pieces so they're staying for another cycle as well.


Day 3

Seated Shoulder Press - Another exercise that didn't go as well as I had hoped although fatigue from Tuesdays squats was more to blame than strength. I would at some point like to move away from seated pressing and improve my standing press.

Dips - These really hurt my elbows and I don't feel like they're a great exercise to increase my shoulder press so I'm dropping them. Only question is what exercise to replace them with? CGBP to improve my tricep strength or a type of standing press?

Pullups/Pulldowns - Me and bodyweight exercises do not get on but the additional reps from the pulldowns has actually helped my pullup strength improve pretty quickly. Not sure why I've never done this before :o


Day 4

Deadlifts - Another exercise I was really happy with. Form, speed and strength are all steadily improving and I'm looking forward to lifting heavier.

RDLs - I feel like these are really helping my squat and deadlift so I've got no reason to change them yet.

Hanging Kneg Raises - Still get quite severe DOMS from these and my abs feel like they're getting stronger so I'll stick with them for at least one more cycle.
 
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You need to really pull from the elbows with DB rows, play around with different arm angles as well :)

Can you not do BORs?
 
No problem doing other types of row but Wendler suggests sticking with assistance exercises for 8-12 weeks before changing so I want to give them a chance.

If I still don't feel like I'm getting much out of them I'll probably change to T-Bar/Corner rows.
 
5/3/1: The Triumvirate (C2/W1/D1)


Paused Bench Press
90 x 5
105 x 5
120 x 9

Comments
Pretty happy with 9 reps although I should've started with a lower weight given the change to paused pressing. Felt more powerful off the chest but my triceps fatigued far quicker than usual which made the lock out harder on the last few reps.

Weakness: Triceps


Incline Dumbbell Bench Press
35s x 15
35s x 15
35s x 15
35s x 15
35s x 15

Comments
Stuck with the same weight as my third week of cycle one so I don't progress too quickly and fail.

Weakness: None


Dumbbell Rows
35s x 10
35s x 10
35s x 10
35s x 10
35s x 10

Comments
As above I chose to stick with the same weight as my third week of cycle one and got a much better feel for the weight today. Took more time and pulled with more force.

Weakness: None


Time: 95 minutes
 
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5/3/1: The Triumvirate (C2/W1/D2)


Squats
122.5 x 5
140 x 5
160 x 10 (Belt/KS)

Comments
Felt rotten today but my strength remained unaffected so I managed a fairly easy 10 reps before stopping. Wore my knee sleeves for the first time in ages to help combat severe stiffness in my knees.

Weakness: Colon


GHRs
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Comments
Still a long way from being able to perform reps without giving myself a push at the bottom but they're getting easier each week.

Weakness: None


Deficit Bulgarian Split Squat
25s x 10
25s x 10
25s x 10
25s x 10
25s x 10

Comments
My form's improving and I can feel the muscles involved getting stronger but my recovery between sets is absolutely horrific. No idea why these are taking so much out of me.

Weakness: Cardio


Time: 105 minutes
 
5/3/1: The Triumvirate (C2/W1/D3)


Seated Shoulder Press
65 x 5
75 x 5
85 x 10

Comments
Not been sleeping very well this week and I've got a stinking cold so was short of strength and energy. Bit of a struggle but happy to get 10 reps.

Weakness: None


Standing Shoulder Press
50 x 5
52.5 x 5
55 x 5
57.5 x 5
60 x 5

Comments
I've wanted to improve my standing press for a while but the weight I'm able to press is pathetic compared to my seated press and I've always experienced lower back pain when doing them. As I wasn't getting on with my dips I thought I'd give them a bash and see how they felt. Started a bit too light but still found them much more comfortable than I have done before.

Weakness: None


CGBP
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5

Comments
My triceps let me down with my bench press on Monday so I wanted to add an exercise that helped my bench as well as my shoulder press. Far too light so will up the weight a bit more next week.

Weakness: None


Pullups
BW x 5
BW x 4
BW x 3
BW x 3
BW x 3

Comments
Energy had started to fade by this point so wasn't able to match the number of reps I did a few weeks ago.

Weakness: None


Pulldowns
64 x 15
64 x 10
64 x 7

Comments
Only managed 18 reps out of 50 on my pullups so I'm using pulldowns to make up the numbers.

Weakness: None


Time: 90 minutes
 
5/3/1: The Triumvirate (C2/W1/D4)


Deadlifts
135 x 5
155 x 5 (MG)
177.5 x 10 (MG + Belt)

Comments
Felt much better than yesterday but my strength is still AWOL and my hamstrings are still fried from Tuesday so not a particularly easy + set. Hopefully a good nights sleep and a relaxing weekend will see me back to normal by Monday.

Weakness: None


RDLs
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10

Comments
After my deadlifts I was expecting pain but these were very easy tonight. Will start ramping the weight up now I'm used to them again.

Weakness: None


Hanging Kneg Raises
BW x 13
BW x 13
BW x 13
BW x 13
BW x 13

Comments
Managed 12 reps on my last cycle but really felt the extra rep tonight. Abs were still aching from my stomach cramps on Tuesday which probably didn't help though.

Weakness: None


Time: 70 minutes
 
5/3/1: The Triumvirate (C2/W2/D1)


Paused Bench Press
97.5 x 5
113.75 x 3
125 x 8

Comments
More drive off the chest today but finding it harder to keep my shoulder blades pinched due to the increased force used so something to work on.

Weakness: None


Incline Dumbbell Bench Press
37.5s x 15
37.5s x 15
37.5s x 15
37.5s x 15
37.5s x 15

Comments
Easier than last week.

Weakness: None


Dumbbell Rows
37.5s x 10
37.5s x 10
37.5s x 10
37.5s x 10
37.5s x 10

Comments
Finally beginning to feel these in my back now the weight's increasing.

Weakness: None


Time: 85 minutes
 
Last edited:
5/3/1: The Triumvirate (C2/W2/D2)


Squats
130 x 5
150 x 3
167.5 x 10 (Belt)

Comments
Feet were slightly too narrow and my belt started slipping again which resulted in a pretty uncomfortable top set. Not a happy bunny! :mad:

Weakness: Form


Deficit Bulgarian Split Squats
27.5s x 10
27.5s x 10
27.5s x 10
27.5s x 10
27.5s x 10

Comments
These finally beat me tonight. Managed 3 sets before feeling light headed and vomiting. Finished the final 2 sets around 20 minutes later.

Weakness: Legs


GHRs
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Comments
Legs were already ruined but form and strength continue to improve. Started to cramp heavily during my 4th set.

Weakness: None


Time: 125 minutes
 
Cheers Steedy :)

Not sure if I need to man up or if the DBSSs really are as difficult as I'm finding them? Now that my cardio's improved I expected to recover far quicker but my legs feel like they're suffocating during sets and I'm walking like a penguin between sets :o
 
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