FF's trying to get back on the wagon training

Freefaller

Freefaller

Freefaller

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Joined
5 Jun 2003
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Falling...
As a lot of you are aware I'm struggling with my training at the moment. So making a log may well keep me motivated or at least track things for you to give me a kick up the bum.

I was working on a hybrid workout - like a lot of my recent workouts, something different to keep the body guessing. These workouts have helped underline a lot of stability, single leg, core issues that I never knew I had, and uncovered the use and triggers of some muscles that I had previously misunderstood.

These exercises will not disappear - but for the moment sticking to something a little more "simple" I think will help until my mojo has returned fully.

Based on that, a simple programme like 5/3/1 Triumvirate is the path I'm heading down.

I've knocked all my PBs down significantly for the process of doing this as I want to psychologically feel I'm making progress to get me out of this "hole" that I'm stuck in at the moment.

Diet - I shan't be monitoring, and I never have really except when I was 100+Kg as I needed to ensure I was eating enough. My diet is not perfect, but it's very good. I know what to eat, and frankly it's not part of my worry - I like to enjoy myself. Self control or not, I tend not to drink much alcohol anyway, and naughty foods are a treat that I have maybe once or twice a week at the most, and even then some weeks I don't at all.

So with that in mind and based on the KISS principle - I hope that inspite of my insomnia, work issues, crap commercial gym and time constraints, as well as other priorities in life I can actually get back to enjoying my time at the gym.
 
5/3/1

Split will be:

Bench
Deads
OHP
Squat

Gives enough recovery time between each compound.

There will be 2x accessory exercises with each session for the moment.

There will be mobility work done as usual at the start of the session.

There will be warm up sets too before the work outs.

I may change the accessory exercises as the routine matures to suit my needs.
 
Day 2

Deadlift

Warmup sets

Working sets:

122.5x5
142.5x5
160x10

Pull-ups (medium width) rep only counted if chin gets over bar, and full extension at bottom of rep:

BWx5
15x5
20x5
25x5
30x5

DB Row:

42x6 x3 sets

Really happy with my pull ups there, not done heavy weighted pull ups in ages, tend to stick to chins - and found the 160x10 surprisingly difficult. However, form was tight, and I possibly could have done a couple more - but hey ho.
 
Last edited:
LiE said:
Nice one FF. Have you downloaded the 531 spreadsheet? It's really good.

http://www.mediafire.com/531spreadsheet

For the warm up sets Wendler suggests 40%x5, 50%x5 and 60%x3 (just use the deload week figures from the spreadsheet)
Click to expand...

I always start with the bar then add 50% of my working set.

However, will have a look at that - thanks :)

Yeah I have that spreadsheet - I've plugged the numbers in, and the progress seems sensible. :)
 
Good luck FF :)

There is nothing better than smashing yourself with some simple structured gym work when time is tight. 531 with the triumvirate sounds ideal, and it looks great (and strong as ****!) so far.

Engage the beast mode :cool:
 
My thoughts when seeing this log:

yes_5656.gif


My hopes by the end of the OP:

epiclulfap.gif


Subscribed

Dis gon' be good ladies and gentleman
 
Day 3

Believe it or not this is the one part of the programme I wasn't looking forward to. Owing to numerous injuries over the past, and general issues with my shoulders, I've never pushed myself or really wanted much effort placed in terms of effort here. And, it is as a result somehwere I am woefully weak at. Put it this way, for my shoulders to be right, I'd need 2 extensive operations on them, and I've done a lot of physio and mobility work on them, and I'm not going down the surgery line. I can't cope with that, so I've just accepted it as a weakness - unfortunately the shoulders are integral to a lot of pushing movements, undoubtedly why my pulling movements are significantly ahead of any pushing movement.

So it's an area of weakness. However, as a result of doing 5/3/1 - it's meant that I cannot escape from it. :( You may or may not have noticed that a lot of my workouts do not have and shoulder work in it - well that's why. :)

Y,T,Ws, Facepulls, and internal & external rotation warm ups as well as usual mobility work before this workout.

OHP:

Warmup sets x2

Working sets:

42.5x5
50x5
57.5x8 (could have probably squeezed another 1 out at least - but was starting to push press - which won't really help, but I guess as long as I do as many as I can without push pressing maybe I should continue??)

Cable Side Raises

5x8
7.5x8
7.5x8
7.5x8
7.5x8

Felt surprisingly hard - I'm not sure if that's in Kgs or if you're meant to double it - I don't believe those were Kgs. Anyway, it's recorded at least.

Bodyweight Chins

Not a shoulder exercise but wanted an antagonist exercise

3x8

DB Push Press

22x6
26x6
30x7

Absolutely fried.

Swiss ball stir pots

4 sets of 10 rotations



Looking forward to squats next session! :D
 
Yeah. That's why I stopped. I know I can push press over 100kg - but strict - I'm ****ing useless! haha! I'm glad I've got them in my routine now as I cannot escape them and need to work on them. :)
 
How do you guys feel about doing the reps strict until failure, then using a little push just to get more reps in so you can have higher volume? I've done that in the past and found that it did help my overhead strength (which is almost non-existent anyway).
 
Djdom56 said:
How do you guys feel about doing the reps strict until failure, then using a little push just to get more reps in so you can have higher volume? I've done that in the past and found that it did help my overhead strength (which is almost non-existent anyway).
Click to expand...

That's what i do whenever i do OHP rather than DB press
 
A bit of body english has it's place to add a bit of volume. I'm not an advocate of ultimate failure training, but yes, I think adding a couple of push presses would help, but bearing in mind that actually you may only get a handful of reps out anyway owing to shoulder exhaustion - there's not much negative to say about it.

However, that's why I added DB push press - a lot more technique, and stability required to lock out and IMO much harder.
 
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