Caporegime
27.5kg per hand, they're heavy arse split squats PK 
End of!
End of!600
- Thread starter Pigeon_Killer
- Start date
I suppose I have no point of reference so can only really compare them to the weights I squat which makes me think they're not as heavy as I should be able to manage without suffering severe mental distress 
5/3/1: The Triumvirate (C2/W2/D3)
Seated Shoulder Press
70 x 5
80 x 3
90 x 10
Comments
Much stronger than last week, last two reps were paused pressed from the top of my chest.
Weakness: None
Standing Shoulder Press
55 x 5
57.5 x 5
60 x 5
62.5 x 5
65 x 5
Comments
Bit heavier than last week but still comfortable however I don't feel like there's much technique involved yet and my wrists are taking a beating.
Weakness: Flexibility
CGBP
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5
Comments
Easy, should've upped it by more.
Weakness: None
Pullups
BW x 5
BW x 4
BW x 4
BW x 3
BW x 3
Comments
Bodyweight exercises should be banned.
Weakness: None
Pulldowns
74 x 10
74 x 10
74 x 10
Comments
Biceps felt these more than my back, last 4 reps were tough.
Weakness: None
Time: 75 minutes
Seated Shoulder Press
70 x 5
80 x 3
90 x 10
Comments
Much stronger than last week, last two reps were paused pressed from the top of my chest.
Weakness: None
Standing Shoulder Press
55 x 5
57.5 x 5
60 x 5
62.5 x 5
65 x 5
Comments
Bit heavier than last week but still comfortable however I don't feel like there's much technique involved yet and my wrists are taking a beating.
Weakness: Flexibility
CGBP
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5
Comments
Easy, should've upped it by more.
Weakness: None
Pullups
BW x 5
BW x 4
BW x 4
BW x 3
BW x 3
Comments
Bodyweight exercises should be banned.
Weakness: None
Pulldowns
74 x 10
74 x 10
74 x 10
Comments
Biceps felt these more than my back, last 4 reps were tough.
Weakness: None
Time: 75 minutes
5/3/1: The Triumvirate (C2/W2/D4)
Health
Woke up with extremely stiff joints this morning and jarred my lower back at work so went to the gym unsure if I would be able to do anything.
Deadlifts
145 x 5
165 x 3 (MG)
187.5 x 10 (MG + Belt)
Comments
Second set felt very heavy, which is always a bad sign, so expected a battle with 187.5 but managed 10 good reps. Started fast but faded around rep 7 and had to take few seconds to catch my breath between the remaining 3 reps. Minimal lower back pain during the set but it flared up as soon as I finished so called it a day.
Weakness: Everything
Time: 25 minutes
Health
Woke up with extremely stiff joints this morning and jarred my lower back at work so went to the gym unsure if I would be able to do anything.
Deadlifts
145 x 5
165 x 3 (MG)
187.5 x 10 (MG + Belt)
Comments
Second set felt very heavy, which is always a bad sign, so expected a battle with 187.5 but managed 10 good reps. Started fast but faded around rep 7 and had to take few seconds to catch my breath between the remaining 3 reps. Minimal lower back pain during the set but it flared up as soon as I finished so called it a day.
Weakness: Everything
Time: 25 minutes
I hate it when you have a day running up to a session where you can just feel that it's going to be tough. 10 reps in week 2 is lovely though.
Cheers Ice 
Set myself a goal of a minimum of 10 reps in week 1, 8 in week 2 and 6 in week 3 for the first cycle so I'm happy to be managing that on my second.
Must admit I'm really missing the squat frequency from 5x5 though and Shane Jerman's log on Sugden is putting ideas in my head
Set myself a goal of a minimum of 10 reps in week 1, 8 in week 2 and 6 in week 3 for the first cycle so I'm happy to be managing that on my second.
Must admit I'm really missing the squat frequency from 5x5 though and Shane Jerman's log on Sugden is putting ideas in my head
Smolov, right?Must admit I'm really missing the squat frequency from 5x5 though and Shane Jerman's log on Sugden is putting ideas in my head
Provided that you were a little conservative with the 1rm you plugged in, you might not snap up
But seriously, you need to be a little bit more careful when dealing with that level of frequency and volume.
5/3/1: The Triumvirate (C2/W3/D1)
Paused Bench Press
105 x 3
120 x 3
132.5 x 6
Comments
Comfortable 6 reps followed by a complete failure on the 7th. Was feeling strong but the bar got stuck on my chest and it was game over.
Weakness: Strength
Incline Dumbbell Bench Press
40s x 15
40s x 15
40s x 15
40s x 15
40s x 15
Comments
Felt much heavier than last week but had the strength to finish each set.
Weakness: None
Dumbbell Rows
40s x 10
40s x 10
40s x 10
40s x 10
40s x 10
Comments
Heavy, slow and hard. How the **** do you manage to row 55kg dumbbells Steedie?
Weakness: None
Time: 80 minutes
Paused Bench Press
105 x 3
120 x 3
132.5 x 6
Comments
Comfortable 6 reps followed by a complete failure on the 7th. Was feeling strong but the bar got stuck on my chest and it was game over.
Weakness: Strength
Incline Dumbbell Bench Press
40s x 15
40s x 15
40s x 15
40s x 15
40s x 15
Comments
Felt much heavier than last week but had the strength to finish each set.
Weakness: None
Dumbbell Rows
40s x 10
40s x 10
40s x 10
40s x 10
40s x 10
Comments
Heavy, slow and hard. How the **** do you manage to row 55kg dumbbells Steedie?
Weakness: None
Time: 80 minutes
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5/3/1: The Triumvirate (C2/W3/D2)
Health
Lower left side of my back still feels tight from Friday so I think I may have a slight muscle pull. Plan tonight was see if I could squat without pain and stop if I experienced any.
Squats
140 x 3
160 x 3
177.5 x 8 (Belt)
Paused Squats
177.5 x 2 (Belt)
Comments
Disappointed not to manage 10 reps but my form started to break on the 8th and I knew any more would've involved too much back so I stopped. Did 2 paused squats a few minutes later as punishment and they felt very comfortable. Spotter kept his arms a few inches in front of me to prevent me leaning forward which helped keep my form strict.
Decided to drop my GHRs and DBSSs to avoid any unnecessary stress on my back but I feel like something big's coming soon if I can avoid a proper injury.
Weakness: Muscle Pull
Time: 35 minutes
Health
Lower left side of my back still feels tight from Friday so I think I may have a slight muscle pull. Plan tonight was see if I could squat without pain and stop if I experienced any.
Squats
140 x 3
160 x 3
177.5 x 8 (Belt)
Paused Squats
177.5 x 2 (Belt)
Comments
Disappointed not to manage 10 reps but my form started to break on the 8th and I knew any more would've involved too much back so I stopped. Did 2 paused squats a few minutes later as punishment and they felt very comfortable. Spotter kept his arms a few inches in front of me to prevent me leaning forward which helped keep my form strict.
Decided to drop my GHRs and DBSSs to avoid any unnecessary stress on my back but I feel like something big's coming soon if I can avoid a proper injury.
Weakness: Muscle Pull
Time: 35 minutes
Man of Honour
177.5kg paused squats?! WHAT!?
Awesome work man, seriously joocey
Cheers mate, plenty more to come on both types of squat.
Caporegime
I found deficit bss hurt my back a bit, standard ones are fine though
I've certainly felt them in my lower back, although that could just be fatigue from my squats, but I've never felt like they were going to hurt me.
GHRs on the other hand put far more pressure on my lower back and are a recipe for disaster if the hamstrings and glutes aren't squeezed hard enough. Didn't think it was worth the risk, no matter how small, tonight.
GHRs on the other hand put far more pressure on my lower back and are a recipe for disaster if the hamstrings and glutes aren't squeezed hard enough. Didn't think it was worth the risk, no matter how small, tonight.
Caporegime
Completely understand that.
If you keep getting it with the deficits, try them standard
If you keep getting it with the deficits, try them standard
5/3/1: The Triumvirate (C2/W3/D3)
Seated Shoulder Press
75 x 5
85 x 3
95 x 7 PB
Comments
Wasted a lot of energy lifting the bar off the pins and on to my chest but happy with that.
Weakness: None
Standing Shoulder Press
60 x 5
62.5 x 5
65 x 5
67.5 x 5
70 x 5
Comments
Shoulders were pretty fatigued once I got up to the last two sets but my form's improving fast and I no longer feel like I'm just using brute strength to press the bar.
Weakness: None
Paused CGBP
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
Comments
Triceps were also fatigued so decided to do paused reps tonight, much harder but felt good.
Weakness: None
Pullups
BW x 6
BW x 5
BW x 5
BW x 4
BW x 3
Comments
Stronger than last week although my biceps have started to hurt again. Not sure if it's related to this exercises or my standing press. Dropped pulldowns to preserve my arms.
Weakness: None
Time: 95 minutes
Seated Shoulder Press
75 x 5
85 x 3
95 x 7 PB
Comments
Wasted a lot of energy lifting the bar off the pins and on to my chest but happy with that.
Weakness: None
Standing Shoulder Press
60 x 5
62.5 x 5
65 x 5
67.5 x 5
70 x 5
Comments
Shoulders were pretty fatigued once I got up to the last two sets but my form's improving fast and I no longer feel like I'm just using brute strength to press the bar.
Weakness: None
Paused CGBP
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
Comments
Triceps were also fatigued so decided to do paused reps tonight, much harder but felt good.
Weakness: None
Pullups
BW x 6
BW x 5
BW x 5
BW x 4
BW x 3
Comments
Stronger than last week although my biceps have started to hurt again. Not sure if it's related to this exercises or my standing press. Dropped pulldowns to preserve my arms.
Weakness: None
Time: 95 minutes
5/3/1: The Triumvirate (C2/W3/D4)
Health
Back felt much better today although it's still painful if I lean sideways or move too quick.
Deadlifts
155 x 5
177.5 x 3 (MG + Belt)
197.5 x 10 (MG + Belt) PB
Paused Deadlift
197.5 x 1 (MG + Belt)
Comments
Chuffed with that. Couldn't risk pulling too fast so made sure every rep was slow and steady. Took a lot more energy than usual, especially the negatives, but the hamstring and glute work I've been doing recently really helped to keep my form nice and tight when I started to fatigue on the last few reps.
Did a paused rep a minute later to see if I could identify any weaknesses whilst fatigued and I appear to be slowest between my upper shin and just above the knee. Speed above the knee up to lockout is pretty damn awesome.
Weakness: None
RDLs
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
Comments
Nice and strict to minimise any back discomfort.
Weakness: None
Time: 75 minutes
Health
Back felt much better today although it's still painful if I lean sideways or move too quick.
Deadlifts
155 x 5
177.5 x 3 (MG + Belt)
197.5 x 10 (MG + Belt) PB
Paused Deadlift
197.5 x 1 (MG + Belt)
Comments
Chuffed with that. Couldn't risk pulling too fast so made sure every rep was slow and steady. Took a lot more energy than usual, especially the negatives, but the hamstring and glute work I've been doing recently really helped to keep my form nice and tight when I started to fatigue on the last few reps.
Did a paused rep a minute later to see if I could identify any weaknesses whilst fatigued and I appear to be slowest between my upper shin and just above the knee. Speed above the knee up to lockout is pretty damn awesome.
Weakness: None
RDLs
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
Comments
Nice and strict to minimise any back discomfort.
Weakness: None
Time: 75 minutes
Cheers Syla
Only going to up my squat and deadlift by 2.5kg on the next cycle so I'm hoping to squat 180 and deadlift 200 for 10 which would be a nice way to finish 5/3/1 before I move on to something else.
Only going to up my squat and deadlift by 2.5kg on the next cycle so I'm hoping to squat 180 and deadlift 200 for 10 which would be a nice way to finish 5/3/1 before I move on to something else.
Weighed myself this morning and I'm now 18st 2lbs, up 2lbs in around 5 weeks.
Most of that weight appears to have been added to my upper back and traps but my wrists also appear to have grown substantially which is probably why I can no longer put on my work shirts without unbuttoning the cuffs first
Most of that weight appears to have been added to my upper back and traps but my wrists also appear to have grown substantially which is probably why I can no longer put on my work shirts without unbuttoning the cuffs first
5/3/1: The Triumvirate (C2W4D1)
Health
Last cycle I felt like I needed to deload in the 4th week but this time I feel as fresh as I did in week 1. Strength is up, energy levels are good but I'm wary about my lower back, even though it now feels fine, so I'm taking the sensible option and deloading anyway.
Paused Bench Press
55 x 5
70 x 5
85 x 5
Paused Squats
75 x 5
92.5 x 5
112.5 x 5
Incline Dumbbell Bench Press
20s x 15
20s x 15
20s x 15
20s x 30
Dumbbell Rows
20s x 10
20s x 10
20s x 10
20s x 10
20s x 10
Deficit Bulgarian Split Squat
15s x 10
15s x 10
15s x 10
15s x 10
15s x 10
Health
Last cycle I felt like I needed to deload in the 4th week but this time I feel as fresh as I did in week 1. Strength is up, energy levels are good but I'm wary about my lower back, even though it now feels fine, so I'm taking the sensible option and deloading anyway.
Paused Bench Press
55 x 5
70 x 5
85 x 5
Paused Squats
75 x 5
92.5 x 5
112.5 x 5
Incline Dumbbell Bench Press
20s x 15
20s x 15
20s x 15
20s x 30
Dumbbell Rows
20s x 10
20s x 10
20s x 10
20s x 10
20s x 10
Deficit Bulgarian Split Squat
15s x 10
15s x 10
15s x 10
15s x 10
15s x 10
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