Cinq / Troi / Un: A little filler programme

It's getting back to full bore. 250+ in the next few months.

531 is a good filler routine but it's not really enough for me. I just needed something to dial myself back in.
 
Ooh very nice. Personally I don't find 5/3/1 enough on its own which is why I use Sheiko for deadlift variants to help build up the weaknesses. What have you got planned for once you're back into things?
 
Squats:

Warm Up 5 x 82.5
Warm Up 5 x 102.5
Warm Up 3 x 125
5 x 135
5 x 155
9 x 175 - :cool: :D Could have probably got one more

JS: 185*5 - felt strong.

AMRAP 135*11 - bleurgh

Leg Press:

350*8
400*8
450*8
490*8

Sissy squats:

BW*8
5*8*3
 
Bench:

Warm Up 5 x 57.5
Warm Up 5 x 72.5
Warm Up 3 x 87.5
5 x 95
3 x 107.5
6 x 122.5 - I had more in me but I pussied out.

JS 127.5*5

AMRAP 95*13

BOR:

70*8
70*8
80*8
80*8

Alternated between pronated and suppinated grips

Alternating Incline DB Press:

30*8
32.5*8
35*8
37.5*8

Alternating ISO Rows:

140kg (70kg per hand) *8*4

Plate press ups:
25*8*4
 
Deadlifts:

Warm Up 5 x 95
Warm Up 5 x 120
Warm Up 3 x 142.5
5 x 155
5 x 180
10 x 202.5 - BOOM :cool: :D

JS:

215*5
225*5

AMRAP: 155*14 - :D :D :D

That's over 9.5 tonnes :cool: Love it!

DB Rows:

50*8
60*8
60*8
60*6

Definitely getting back into the groove of things. Feeling much much better and more focussed.
 
Think I am going to have a good look at Beyond 5/3/1 on my return from holiday - should work well combined with a few Crossfit MetCons a week and my football.

Enjoying the log - some numbers id would love to be hitting in years to come
 
Freefaller said:
Deadlifts:

Warm Up 5 x 95
Warm Up 5 x 120
Warm Up 3 x 142.5
5 x 155
5 x 180
10 x 202.5 - BOOM :cool: :D

JS:

215*5
225*5

AMRAP: 155*14 - :D :D :D

That's over 9.5 tonnes :cool: Love it!

DB Rows:

50*8
60*8
60*8
60*6

Definitely getting back into the groove of things. Feeling much much better and more focussed.
Click to expand...

So your basically a human digger/earth mover or something. Great numbers!:cool:
 
Not such a good day today, was at a wedding over the weekend in Wales drove back today with little food, and a lot of tiredness and lots of traffic - so today was always going to be tough!

Squats:

Warm Up 5 x 82.5
Warm Up 5 x 102.5
Warm Up 3 x 125
3 x 145
3 x 165
7 x 185 - not coming down very neatly, a little skewed on the right hand side, not sure if it was the fact the bar was not central or if I was just tight somewhere :/

https://instagram.com/p/5peuhUNIu9/

JS: 195*5 - felt okay, first rep was a bit shallow.

https://instagram.com/p/5pfBSBNIvl/

AMRAP 145*10 - bored and CBA to do any more.

Sissy squats:

BW*8
5*8*3

GHRs

BW*8*4

Not the best session tbh.
 
Bench:

Warm Up 5 x 57.5
Warm Up 5 x 72.5
Warm Up 3 x 87.5
3 x 100
3 x 115
5 x 130

JS 135*3 - last set was spotted

AMRAP 100*11

BOR:

80*8
80*8
80*8
80*8


Alternating Incline DB Press:

35*8
35*8
37.5*8
37.5*8

Pull Ups:

BW*8
10*6
15*6
20*6
25*6
 
Yeah my entire PC and hams are tighter than a steel cable!

How come? Do I look loose? Happy for some pointers if you spot something critically wrong. :)

I want to have a go at sumo but regular feels more epic for some reason! :D
 
Nothing close to wrong in these lifts :D just not seeing any tension in the bar pre-pull but it looks like it's a TPB? So it'spretty damn stiff.

Sumo feels awesome when everything goes right :D conventional has the real primal feel to it though.
 
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