600
- Thread starter Pigeon_Killer
- Start date
- Joined
- 21 Nov 2005
- Posts
- 41,305
- Location
- Cornwall
Going to see if I can strict press 90 on Thursday but I'll wait until at least this time next month before testing the big three.
- Joined
- 21 Nov 2005
- Posts
- 41,305
- Location
- Cornwall
5/3/1: The Triumvirate (C2W4D2)
Standing Shoulder Press
40 x 5
50 x 5
60 x 5
70 x 1
80 x 1
90 x F
85 x 1
Comments
Failed 90 just above my head, speed off my chest and up to that point was good though.
Weakness: Not sure
Deadlifts
82.5 x 5
105 x 5
125 x 5
RDLs
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
Pullups
BW x 6
BW x 5
BW x 5
BW x 4
BW x 4
Standing Shoulder Press
40 x 5
50 x 5
60 x 5
70 x 1
80 x 1
90 x F
85 x 1
Comments
Failed 90 just above my head, speed off my chest and up to that point was good though.
Weakness: Not sure
Deadlifts
82.5 x 5
105 x 5
125 x 5
RDLs
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
Pullups
BW x 6
BW x 5
BW x 5
BW x 4
BW x 4
Last edited:
- Joined
- 21 Nov 2005
- Posts
- 41,305
- Location
- Cornwall
5/3/1: The Triumvirate (C3/W1/D1)
Health
Feel like death.
Paused Bench Press
92.5 x 5
107.5 x 5
122.5 x 8
Comments
No spotter, no strength and a stinking headache. Timmy Mallett levels of tragic.
Weakness: Energy
Incline Dumbbell Bench Press
40s x 15
40s x 15
40s x 15
40s x 15
40s x 15
Comments
Managed to complete 15 reps for each set but my anus nearly exploded due to the effort it took.
Weakness: Energy
Dumbbell Rows
40s x 10
40s x 10
40s x 10
40s x 10
40s x 10
Comments
Gayer than a Julian Clary and Dale Winton sausage sandwich.
Weakness: Energy
Time: 110 minutes
Health
Feel like death.
Paused Bench Press
92.5 x 5
107.5 x 5
122.5 x 8
Comments
No spotter, no strength and a stinking headache. Timmy Mallett levels of tragic.
Weakness: Energy
Incline Dumbbell Bench Press
40s x 15
40s x 15
40s x 15
40s x 15
40s x 15
Comments
Managed to complete 15 reps for each set but my anus nearly exploded due to the effort it took.
Weakness: Energy
Dumbbell Rows
40s x 10
40s x 10
40s x 10
40s x 10
40s x 10
Comments
Gayer than a Julian Clary and Dale Winton sausage sandwich.
Weakness: Energy
Time: 110 minutes
- Joined
- 21 Nov 2005
- Posts
- 41,305
- Location
- Cornwall
Cheers Ice 
Got head, throat and stomach AIDS today though so sacking off the gym until Thursday.
Got head, throat and stomach AIDS today though so sacking off the gym until Thursday.
- Joined
- 21 Nov 2005
- Posts
- 41,305
- Location
- Cornwall
5/3/1: The Triumvirate (C3/W1/D2&3)
Health
Headache and throat AIDs have cleared but my stomach's been rotten and I've been having cold sweats for the last few days. Didn't want to fall too far behind schedule so went to the gym with the intention of trying to get my squat and shoulder press + sets out of the way as well as anything else I could manage.
Squats
125 x 5
145 x 5
160 x 10 (Belt/KS)
Comments
Strength felt good but that feeling soon disappeared when my energy levels flatlined around rep 6. Managed the remaining 4 reps but I put everything I had in to this set.
Weakness: Energy
Seated Shoulder Press
65 x 5
75 x 5
85 x 10
Comments
Expected the worst after my squats but these flew up. Probably the strongest my seated press has ever felt.
Weakness: None
Standing Shoulder Press
50 x 5
55 x 5
60 x 5
65 x 5
70 x 5
Comments
Shoulders were aching after my seated press but these were pretty comfortable if a little slow.
Weakness: None
GHRs
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
Comments
Knew these wouldn't take too much energy and manged them all without too much trouble.
Weakness: None
Pullups
BW x 7
BW x 6
BW x 6
BW x 5
BW x 5
Comments
Honestly can't explain what happened here. Low on energy, stomach kicking off yet I managed far more reps than usual.
Weakness: None
Pulldowns
79 x 11
79 x 10
Comments
Only managed 29 out of 50 reps for my pullups so making up the numbers again.
Weakness: None
Paused CGBP
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
Comments
Fast off my chest but slowed around lockout on the last few reps of the last 2 sets.
Weakness: Energy
Deficit Bulgarian Split Squat
27.5s x 10
27.5s x 10
27.5s x 10
27.5s x 10
27.5s x 10
Comments
These might have been an exercise too far
Weakness: Cardio
Time: 195 minutes
Health
Headache and throat AIDs have cleared but my stomach's been rotten and I've been having cold sweats for the last few days. Didn't want to fall too far behind schedule so went to the gym with the intention of trying to get my squat and shoulder press + sets out of the way as well as anything else I could manage.
Squats
125 x 5
145 x 5
160 x 10 (Belt/KS)
Comments
Strength felt good but that feeling soon disappeared when my energy levels flatlined around rep 6. Managed the remaining 4 reps but I put everything I had in to this set.
Weakness: Energy
Seated Shoulder Press
65 x 5
75 x 5
85 x 10
Comments
Expected the worst after my squats but these flew up. Probably the strongest my seated press has ever felt.
Weakness: None
Standing Shoulder Press
50 x 5
55 x 5
60 x 5
65 x 5
70 x 5
Comments
Shoulders were aching after my seated press but these were pretty comfortable if a little slow.
Weakness: None
GHRs
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
Comments
Knew these wouldn't take too much energy and manged them all without too much trouble.
Weakness: None
Pullups
BW x 7
BW x 6
BW x 6
BW x 5
BW x 5
Comments
Honestly can't explain what happened here. Low on energy, stomach kicking off yet I managed far more reps than usual.
Weakness: None
Pulldowns
79 x 11
79 x 10
Comments
Only managed 29 out of 50 reps for my pullups so making up the numbers again.
Weakness: None
Paused CGBP
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
Comments
Fast off my chest but slowed around lockout on the last few reps of the last 2 sets.
Weakness: Energy
Deficit Bulgarian Split Squat
27.5s x 10
27.5s x 10
27.5s x 10
27.5s x 10
27.5s x 10
Comments
These might have been an exercise too far
Weakness: Cardio
Time: 195 minutes
- Joined
- 21 Nov 2005
- Posts
- 41,305
- Location
- Cornwall
5/3/1: The Triumvirate (C3/W1/D4)
Health
Almost back to normal now. Still got an elevated heart rate but other than that just slight fatigue and DOMS from Thursdays session.
Deadlifts
140 x 5
160 x 5 (MG)
180 x 10 (MG + Belt)
Comments
Rapid but very smelly
Weakness: None
RDLs
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
Comments
These were not easy. Forearms were ruined from Thursday so I struggled to keep hold of the bar. Hopefully just a one off rather than an ongoing problem.
Weakness: Grip
Hanging Kneg Raises
BW x 13
BW x 13
BW x 13
BW x 13
BW x 13
Comments
Gay.
Weakness: None
Time: 75 minutes
Health
Almost back to normal now. Still got an elevated heart rate but other than that just slight fatigue and DOMS from Thursdays session.
Deadlifts
140 x 5
160 x 5 (MG)
180 x 10 (MG + Belt)
Comments
Rapid but very smelly
Weakness: None
RDLs
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
Comments
These were not easy. Forearms were ruined from Thursday so I struggled to keep hold of the bar. Hopefully just a one off rather than an ongoing problem.
Weakness: Grip
Hanging Kneg Raises
BW x 13
BW x 13
BW x 13
BW x 13
BW x 13
Comments
Gay.
Weakness: None
Time: 75 minutes
- Joined
- 21 Nov 2005
- Posts
- 41,305
- Location
- Cornwall
5/3/1: The Triumvirate (C3/W2/D1)
Health
Constipated.
Paused Bench Press
100 x 3
115 x 3
127.5 x 8
Comments
That's more like it.
Weakness: None
Incline Dumbbell Bench Press
42.5s x 15 PB
42.5s x 14
42.5s x 15
42.5s x 15
42.5s x 13
Comments
High rep sets finally got the better of me but happy to get a PB.
Weakness: Fatigue
Dumbbell Rows
42.5s x 10
42.5s x 10
42.5s x 10
42.5s x 10
42.5s x 10
Comments
Struggled with the last few sets but managed to complete all 100 reps.
Weakness: None
Time: 90 minutes
Health
Constipated.
Paused Bench Press
100 x 3
115 x 3
127.5 x 8
Comments
That's more like it.
Weakness: None
Incline Dumbbell Bench Press
42.5s x 15 PB
42.5s x 14
42.5s x 15
42.5s x 15
42.5s x 13
Comments
High rep sets finally got the better of me but happy to get a PB.
Weakness: Fatigue
Dumbbell Rows
42.5s x 10
42.5s x 10
42.5s x 10
42.5s x 10
42.5s x 10
Comments
Struggled with the last few sets but managed to complete all 100 reps.
Weakness: None
Time: 90 minutes
- Joined
- 21 Nov 2005
- Posts
- 41,305
- Location
- Cornwall
5/3/1: The Triumvirate (C3/W2/D2)
Health
Still constipated.
Squats
135 x 3
152.5 x 3
170 x 10 (Belt)
Comments
Pretty comfortable + set, and plenty left in the tank for next week, but my spotter told me the first 5 reps were pretty poor compared to the rest of the set which looked far stricter. Think it's just a case of concentrating more on my form when I'm not fatigued and slowing down between reps.
Weakness: Form
Deficit Bulgarian Split Squat
Dropped
Comments
It is with great sadness I announce the end of my DBSSs. For the last month or two I've been experiencing pain in both knees which I can only attribute to DBSSs and the lateral movement in my knees when I fatigue during sets. Not something that's particularly painful or disruptive but something I needed to address before it got any worse.
Weakness: Knees
GHRs
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
Comments
These were awesome tonight. Negatives are getting slower and more controlled each week and I'm pushing with less force to get me moving before my hamstrings and glutes take over.
Weakness: None
Paused Deficit Bulgarian Split Squat
30s x 5
32.5s x 5
35s x 5
37.5s x 5
40s x 5
Comments
It is with great pleasure I introduce the replacement for my DBSSs, Paused DBSSs. Found them far easier on the heart and knees due to the decrease in reps and fatigue and got a far better feeling in the legs and glutes due to the increased weight and pause. I like these a lot.
Weakness: None
Time: 75 minutes
Health
Still constipated.
Squats
135 x 3
152.5 x 3
170 x 10 (Belt)
Comments
Pretty comfortable + set, and plenty left in the tank for next week, but my spotter told me the first 5 reps were pretty poor compared to the rest of the set which looked far stricter. Think it's just a case of concentrating more on my form when I'm not fatigued and slowing down between reps.
Weakness: Form
Deficit Bulgarian Split Squat
Dropped
Comments
It is with great sadness I announce the end of my DBSSs. For the last month or two I've been experiencing pain in both knees which I can only attribute to DBSSs and the lateral movement in my knees when I fatigue during sets. Not something that's particularly painful or disruptive but something I needed to address before it got any worse.
Weakness: Knees
GHRs
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
Comments
These were awesome tonight. Negatives are getting slower and more controlled each week and I'm pushing with less force to get me moving before my hamstrings and glutes take over.
Weakness: None
Paused Deficit Bulgarian Split Squat
30s x 5
32.5s x 5
35s x 5
37.5s x 5
40s x 5
Comments
It is with great pleasure I introduce the replacement for my DBSSs, Paused DBSSs. Found them far easier on the heart and knees due to the decrease in reps and fatigue and got a far better feeling in the legs and glutes due to the increased weight and pause. I like these a lot.
Weakness: None
Time: 75 minutes
Last edited:
- Joined
- 21 Nov 2005
- Posts
- 41,305
- Location
- Cornwall
5/3/1: The Triumvirate (C3/W2/D3)
Health
No longer constipated but lack of sleep has ruined me this week. Looking forward to the late shift next week and feeling energetic again.
Seated Shoulder Press
70 x 3
80 x 3
92.5 x 9
Comments
Not sure how I managed 9 reps but put a lot in to this set.
Weakness: None
Standing Shoulder Press
55 x 5
60 x 5
65 x 5
70 x 5
75 x 1 + 4PP
Comments
Shoulders were heavily fatigued after my seated press and I struggled with 70 before failing after 1 rep on my last set. Switched to push press for the remaining 4 reps.
Weakness: Fatigue
Pullups
BW x 5
BW x 5
BW x 4
BW x 4
BW x 4
Comments
Pathetic just about sums these up.
Weakness: Upper Body
Pulldowns
82 x 10
82 x 8
82 x 8
82 x 2
Comments
Only managed 22 out of 50 reps for my pullups so making up the numbers again.
Weakness: Upper Body
Paused CGBP
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5
Comments
Easy, very very easy.
Weakness: None
Time: 95 minutes
Health
No longer constipated but lack of sleep has ruined me this week. Looking forward to the late shift next week and feeling energetic again.
Seated Shoulder Press
70 x 3
80 x 3
92.5 x 9
Comments
Not sure how I managed 9 reps but put a lot in to this set.
Weakness: None
Standing Shoulder Press
55 x 5
60 x 5
65 x 5
70 x 5
75 x 1 + 4PP
Comments
Shoulders were heavily fatigued after my seated press and I struggled with 70 before failing after 1 rep on my last set. Switched to push press for the remaining 4 reps.
Weakness: Fatigue
Pullups
BW x 5
BW x 5
BW x 4
BW x 4
BW x 4
Comments
Pathetic just about sums these up.
Weakness: Upper Body
Pulldowns
82 x 10
82 x 8
82 x 8
82 x 2
Comments
Only managed 22 out of 50 reps for my pullups so making up the numbers again.
Weakness: Upper Body
Paused CGBP
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5
Comments
Easy, very very easy.
Weakness: None
Time: 95 minutes
- Joined
- 21 Nov 2005
- Posts
- 41,305
- Location
- Cornwall
5/3/1: The Triumvirate (C3/W2/D4)
Health
Absolutely shattered and my lats are DOMesticated to **** after last nights session.
Deadlifts
150 x 3
170 x 3 (MG)
190 x 10 (MG + Belt)
Comments
Slowest and heaviest they've felt for months. First 2 sets weren't easy and after a very slow first rep on my final set I locked my back and switched to TnG. Not ideal but I wanted 10 reps no matter what.
Weakness: Everything
RDLs
Dropped
Hanging Kneg Raises
Dropped
Time: 25 minutes
Health
Absolutely shattered and my lats are DOMesticated to **** after last nights session.
Deadlifts
150 x 3
170 x 3 (MG)
190 x 10 (MG + Belt)
Comments
Slowest and heaviest they've felt for months. First 2 sets weren't easy and after a very slow first rep on my final set I locked my back and switched to TnG. Not ideal but I wanted 10 reps no matter what.
Weakness: Everything
RDLs
Dropped
Hanging Kneg Raises
Dropped
Time: 25 minutes
- Joined
- 21 Nov 2005
- Posts
- 41,305
- Location
- Cornwall
Cheers Ice
TBH it's not really been a problem for the last few months so either the lack of sleep has wrecked me or I'm nearing my body's limit after 10 weeks of progressively heavier lifting on 5/3/1.
Thinking of dropping all the assistance work next week and just aiming to rep as much as possible then having a week off before using the following 3 weeks to work out my current 5RMs. Then I'll probably jump in to another cycle of 5x5 for the 9 weeks leading up to Christmas and finally destroy 600 in the process or snap trying
TBH it's not really been a problem for the last few months so either the lack of sleep has wrecked me or I'm nearing my body's limit after 10 weeks of progressively heavier lifting on 5/3/1.
Thinking of dropping all the assistance work next week and just aiming to rep as much as possible then having a week off before using the following 3 weeks to work out my current 5RMs. Then I'll probably jump in to another cycle of 5x5 for the 9 weeks leading up to Christmas and finally destroy 600 in the process or snap trying
Last edited:
- Joined
- 21 Nov 2005
- Posts
- 41,305
- Location
- Cornwall
I've messed up my timing so I'll essentially be finishing for my Christmas 2 week shutdown on the last week of my 5x5 cycle so 1RMs will have to wait until the New Year. Still hoping to put up some big numbers on the 9th week though so a 610-620 total should be possible for reps, barring injury.
- Joined
- 21 Nov 2005
- Posts
- 41,305
- Location
- Cornwall
5/3/1: The Triumvirate (C3/W3/D1)
Health
No longer sleep deprived
Paused Bench Press
107.5 x 5
122.5 x 3
135 x 6
Comments
130 x 7 in the first cycle, 132.5 x 6 in the second and 135 x 6 tonight. Not a massive improvement but an improvement nonetheless.
Weakness: None
Paused Bench Press (Singles)
135 x 1
140 x 1
145 x 1
150 x 1
155 x 1
Comments
Dropped my dumbbell pressing and rows to save a bit of energy for squatting tomorrow so did a few heavy singles instead. Everything up to and including 150 was easy but 155 felt a lot heavier so I called it a night. Not far off my PB and I'm confident I could bench 7.5-10kg more if I was fresh.
Weakness: None
Time: 45 minutes
Health
No longer sleep deprived
Paused Bench Press
107.5 x 5
122.5 x 3
135 x 6
Comments
130 x 7 in the first cycle, 132.5 x 6 in the second and 135 x 6 tonight. Not a massive improvement but an improvement nonetheless.
Weakness: None
Paused Bench Press (Singles)
135 x 1
140 x 1
145 x 1
150 x 1
155 x 1
Comments
Dropped my dumbbell pressing and rows to save a bit of energy for squatting tomorrow so did a few heavy singles instead. Everything up to and including 150 was easy but 155 felt a lot heavier so I called it a night. Not far off my PB and I'm confident I could bench 7.5-10kg more if I was fresh.
Weakness: None
Time: 45 minutes