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600

Still infected with Fridays aids (sore joints and headache) so pretty much wrote off the session after struggling to squat 165.

Squats
105 x 5
125 x 5
145 x 5
165 x 5
185 x 4

Bench Press
80 x 8 Wide Grip
80 x 8 Normal Grip
80 x 8 Closed Grip

Deadlifts (Snatch Grip)
60 x 8
100 x 8
140 x 8

Comments

Another week off incoming but happy to squat 185 for 4 reps considering how rough I felt. Should be good for 195+ when I'm healthy though :)
 
Week off and felt no better tonight. Very little energy and I don't feel particularly strong :(

Bench Press
80 x 5
100 x 5
120 x 5
140 x 4
100 x 10

Pendlay Row
70 x 5
80 x 5
90 x 5
100 x 5
110 x 5

Comments

Meh.
 
Really struggling now. I felt stronger but my energy levels and rep strength have been AWOL for over two weeks and I don't know why :(

Squats
105 x 5
125 x 5
145 x 5
165 x 4 (Belt) :o
185 x 4 (Belt)

Deadlifts
105 x 5
130 x 5
155 x 5 (MG)
180 x 5 (MG + Belt)

Comments

**** off.

Edit: And now a ****ing fly's just landed in the only beer I had in the house. **** off Saturday! :mad:
 
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Diet hasn't been great but I'm certainly getting enough calories in. Sleep's been a bit crap over the last two or three weeks though, probably only getting about 4-5 hours a night rather than my usual 5-7 due to a shift change. Back to normal from next week though.
 
Gave myself 5 weeks to increase my 5RM's after finishing my last 5x5 cycle but that hasn't gone according to plan and I've only managed to increase my bench and squat by a paltry 5KG.

As my weakness appears to be rep strength I need a few weeks of high rep work so I'm ditching the 5x5 idea and switching to 5/3/1 The Triumvirate :cool:
 
5/3/1: The Triumvirate (W1D1)

Bench Press
90 x 5
102.5 x 5
117.5 x 10

Incline Dumbbell Bench Press
30 x 15
30 x 15
30 x 15
30 x 15
30 x 15

Dumbbell Rows
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10

Time: 60 minutes
 
Set the scene...

41 degree heat, no ventilation or airflow, 9 of the rugby team doing circuits and only my second day back on 5/3/1 having spent the last 5 months lifting 5 or less reps :(


5/3/1: The Triumvirate (W1D2)

Squats
117.5 x 5
137.5 x 5
155 x 13 (Belt)

Deficit Bulgarian Split Squat
20s x 10
20s x 10
20s x 10
20s x 10
20s x 10

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

Time: 80 minutes

Comments

Squats did me. Was gassed after 4 reps then just refused to stop until I had tunnel vision and felt like I was going to pass out. Took about 15 minutes to recover and even then I struggled to get my heart rate back down for the rest of the workout it was so hot.
 
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Massive effort on the squats pk. Isn't the point of 5/3/1 not to push to the limit, but leave 1 or 2 reps in the tank? Didn't 5/3/1 do you no favours last time? I know you did BBB that time though.
 
Cheers :)

Not sure. If it wasn't for the fact I could barely see straight I think I was good for a few more reps but my fitness let me down rather than my strength which is amusing considering rep strength has been my problem for the last few weeks :o

Problem I had with BBB were the additional 50 reps after already fatiguing my muscles with the + set. Hoping to avoid that scenario with The Triumvirate although I'll be able to judge how hard I can push myself when I start my next cycle based on the results of this one.
 
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