FF's trying to get back on the wagon training
- Thread starter Freefaller
- Start date
During the deload week I'll be doing just bodyweight - and should be able to feel more comfy. I do like them though, the pump I get is ridiculous.
Soldato
Still strong as **** benching.
Caporegime
Nice pressing FF. Need to get me some rings.
Thanks
However, I'm feeling it in my shoulder today. Poor setup and poor use of my legs too. Ah well, I'll get there one day. My old 160 record is looking very very distant - i've got about 130 in me at the moment so I guess I shouldn't be too harsh to myself.
Cycle 3 - 5/3/1 Rep Deadlift Day
5 / 3 / 1 dead day
Deadlifts:
Bar*16
60*10
100*10
120*5
145*5
165*3
185*8 - grind!
Though I shouldn't be mad at myself as it's still an improvement!
140*8 - so easy - I don't understand my body
Pull ups:
Bw *8
10*5
20 * 5
30*5 - boom!
40*3 - lol! WTF? How the hell did that happen?!
Fat gripz db rows:
34*6
36*6
38*6
Regular db row just to finish me off for good measure.
46*8
Vid of my 40kg pull ups:
Quite happy with that really!
5 / 3 / 1 dead day
Deadlifts:
Bar*16
60*10
100*10
120*5
145*5
165*3
185*8 - grind!
Though I shouldn't be mad at myself as it's still an improvement!140*8 - so easy - I don't understand my body
Pull ups:
Bw *8
10*5
20 * 5
30*5 - boom!
40*3 - lol! WTF? How the hell did that happen?!
Fat gripz db rows:
34*6
36*6
38*6
Regular db row just to finish me off for good measure.
46*8
Vid of my 40kg pull ups:
Quite happy with that really!
Last edited:
Soldato
Damn, that's impressive!
kd
kd
DOMS all over today!
After I finish this cycle, one more deload, and then cycle #4.
Then I'm off to Malaysia for 16 days - goodbye sweet gains!
However, I'm toying with the idea of doing a couple of months of high volume work "a la" AGVT from days of old just to do a bit of broseph work out just for a bit of volume fun. I'm undecided as of yet - though if I do do it, it won't be a "bulk" - it'll just be high volume fun times.
Then back to my hybrid 5/3/1 as I REALLY enjoy that basic programme - it's simple and effective and I get to lift big weights.
Then I'm off to Malaysia for 16 days - goodbye sweet gains!
However, I'm toying with the idea of doing a couple of months of high volume work "a la" AGVT from days of old just to do a bit of broseph work out just for a bit of volume fun. I'm undecided as of yet - though if I do do it, it won't be a "bulk" - it'll just be high volume fun times.
Then back to my hybrid 5/3/1 as I REALLY enjoy that basic programme - it's simple and effective and I get to lift big weights.
Just read my exercise logs! 
I vary the assistance work depending on what needs tweaking/work on my main lifts.
I vary the assistance work depending on what needs tweaking/work on my main lifts.
hehe,
Basically - decent warm up - the 5/3/1 rep range. Dropsets.
Then, either 3*8/4*5/5*(6) reps of assistance exercises to help where I'm struggling. So hip drive / ankle stability / core / lumbar support etc...
I stick the exercises I get the most out of - but yeah that's the basic premise. I try and keep decent volume post 5/3/1 work and hammer single arm/leg work.
Basically - decent warm up - the 5/3/1 rep range. Dropsets.
Then, either 3*8/4*5/5*(6) reps of assistance exercises to help where I'm struggling. So hip drive / ankle stability / core / lumbar support etc...
I stick the exercises I get the most out of - but yeah that's the basic premise. I try and keep decent volume post 5/3/1 work and hammer single arm/leg work.
Cycle 3 - 5/3/1 Rep OHP Day
Oh how I was not looking forward to this day... rehab on the shoulder is going ok - but after a few days of doing little mobility, stretching or much use of my shoulder I knew it was going to be a tough day.
Still here goes:
5 / 3 / 1 OHP:
Bar*12
30*8
40*6
55*5
62.5*3
70*2 lolololol - didn't like that at all. I did 6 push press reps after those 2 "strict" poor form get the ****er up no matter what presses.
Ds 50*9 - that felt easy enough. ****ing shoulder. My left trap over compensates and just lose all power from the shoulder.
Db snatch
38
42
46
48
50
All remarkably ok despite the tough OHP sesh.
No chest support Face pulls
15*8
20*8
25*8
30*10
I normally do small rehab weights but felt I needed a bit of counter movement for the shoulder.
Seated db press:
22*8
26*6
30*6
32*6 - messy last 2 reps - but go there. Probably a bit of cheating pushing against the backrest too.
Brocep curlz
I chucked them in for a laugh. I never do them so though - hey my shoulders are ****, let's have some fun!
18*8 - getting a feel for weights
Super drop set of doom - literally no stopping other than swap dumbells - and then straight onto the next arm and follow this pattern:
18*6
16*5
14*4
12*3/4 (pump was so intense I think I got 4 but can't remember).
Straight bar for final pump.
20*8
Well I'm not looking forward to cycle 4 on OHP. I may have to take Ice's advice and just BB the **** out of my shoulder instead of worrying too much about strength - but I know I can push press 100+ no probs but strict - no chance. We'll see.
Oh how I was not looking forward to this day... rehab on the shoulder is going ok - but after a few days of doing little mobility, stretching or much use of my shoulder I knew it was going to be a tough day.
Still here goes:
5 / 3 / 1 OHP:
Bar*12
30*8
40*6
55*5
62.5*3
70*2 lolololol - didn't like that at all. I did 6 push press reps after those 2 "strict" poor form get the ****er up no matter what presses.
Ds 50*9 - that felt easy enough. ****ing shoulder. My left trap over compensates and just lose all power from the shoulder.
Db snatch
38
42
46
48
50
All remarkably ok despite the tough OHP sesh.
No chest support Face pulls
15*8
20*8
25*8
30*10
I normally do small rehab weights but felt I needed a bit of counter movement for the shoulder.
Seated db press:
22*8
26*6
30*6
32*6 - messy last 2 reps - but go there. Probably a bit of cheating pushing against the backrest too.
Brocep curlz
I chucked them in for a laugh. I never do them so though - hey my shoulders are ****, let's have some fun!
18*8 - getting a feel for weights
Super drop set of doom - literally no stopping other than swap dumbells - and then straight onto the next arm and follow this pattern:
18*6
16*5
14*4
12*3/4 (pump was so intense I think I got 4 but can't remember).
Straight bar for final pump.
20*8
Well I'm not looking forward to cycle 4 on OHP. I may have to take Ice's advice and just BB the **** out of my shoulder instead of worrying too much about strength - but I know I can push press 100+ no probs but strict - no chance. We'll see.
Cycle 3 - 5/3/1 Squat Day
5 / 3 / 1 squats
Oh squat
Bar*10
30*8
40*6
60*1,1 much better on the second attempt - it really is all about locking out those arms/shoulders, and bracing that core - easier said than done!
Squats:
60*8
100*5
115*5
130*3
147.5*7/8 - not sure on depth on the last one, hence my indecision. Still, not bad. Should have rested longer, it didn't feel too bad. Definitely have more in the tank.
Ds 100 * 11
Front squats:
60* 8
80*6
90*6
100*6
OMG that last set was a grind. Hadn't done FS in a while, and boy it's hard after a big squat sesh!
DBSS:
16*6
18*6
20*8
Falling to pieces....
Had to take one step at a time on the way down... wish I had an automatic car.
5 / 3 / 1 squats
Oh squat
Bar*10
30*8
40*6
60*1,1 much better on the second attempt - it really is all about locking out those arms/shoulders, and bracing that core - easier said than done!
Squats:
60*8
100*5
115*5
130*3
147.5*7/8 - not sure on depth on the last one, hence my indecision. Still, not bad. Should have rested longer, it didn't feel too bad. Definitely have more in the tank.
Ds 100 * 11
Front squats:
60* 8
80*6
90*6
100*6
OMG that last set was a grind. Hadn't done FS in a while, and boy it's hard after a big squat sesh!
DBSS:
16*6
18*6
20*8
Falling to pieces....
Had to take one step at a time on the way down... wish I had an automatic car.
Caporegime
I know I will be a real gym rat when I can drop set 100kg
Beastly session
Beastly session
Those DBSS were ridiculous. Felt so weak!
You'll get there mate.
You'll get there mate.
