FF's trying to get back on the wagon training

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Cycle 3 - 3 Rep Squat Day

3 rep squat day

Oh squat

Bar*10
30*8
40*6
60*3 struggled completely with this today, felt strong up until then - just wobbled badly at the bottom.

Back squat:

60*8
100*3

3 rep squats:
107.5*3
122.5*3
137.5*10 - rather happy with that, depth was consistent throughout and less knee wobble than last week.

Ds 100*14 - ooooh cheeky!

DBSS:

16*6
20*6
24*6
28*6
28*6

Nope - I hate these - but they're so good - I hate them.

Goblet w/ pulse:

15 * 8
15 * 8
15 * 10

 

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No vids. But will try and get some next time.

Legs feel like jelly. It's nice.

OH squat were harder than I remember. Lack of concentration.

Next week squats go up to 147.5 for as many reps as possible. That's gonna hurt!

 

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I have to go ATG with a straw to aspirate what I can. Makes it more of a challenge...

 

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It's funny how you have to think hard about OHS.

Indeed. You really have to focus and one slight waver of thought and. You collapse in a heap.

 

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It took half an hour at least

Oh and I probably wasn't going as deep as I could/should by the end if I'm honest.

 

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Cycle 3 - 5/3/1 Rep Bench Day

Bench:

Bar*lots
40*10
60*8

87.5*5
100*3
112.5*6 + 1 assisted rep - hard work

Ds 60*17 - WTF? How did that happen? 17 reps?!!

Ring dips

Bw*8
10*5
15*4+f
15*4+f
Bw*7+f

Completely fried.

Incline alt db press

24*8
28*8
32*5

Tough.

Pallof press

4*8

Nice end to the session, but I wasn't really feeling it - my bench is awful, and my set up still feels wrong under the bar.

 

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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.

 

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Still strong as **** benching.

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.

 

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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!

 

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DOMS all over today!

 

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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.

 

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Just read my exercise logs!

I vary the assistance work depending on what needs tweaking/work on my main lifts.

 

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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.

 

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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.

 

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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.

 

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Those DBSS were ridiculous. Felt so weak!

You'll get there mate.

 

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I can feel the DOMS kicking in already

Form was spot on - had another 1 or 2 in the tank - but happy with those reps. It's equating to around 180 1rm - but not rushing yet.

1 more cycle and then I'll test my 1RMs. I'm hoping for 540ish.

 

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I thought you'd approve!

 

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Cycle 4 - 5 Rep Bench Day

Last cycle before my holiday and before I go back to a few months of volume training.

Bench is still **** - my left shoulder just doesn't like it. Ah well, I prefer it to shoulder day at any rate!

5 rep bench

Bar*20
40*12
60*6

80*5
92.5*5
105*7

Ds 60*12

Ring dips:

Bw * 6
10*5
15*5
20*5
25*4.5 lol - couldn't quite believe it.
Bw*8

Alt db incline press:

26 *6
30 *6
34 *6

Fried - should have done one more set for AMRAP. Bah, good enough.

Time to foam roll and hockey ball the **** out of my chest and shoulder.

 

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Cycle 4 - 5 Rep deadlift Day

Getting excuses in early - I'm knackered today... Still the gym was empty so I did what I could.

Deadlifts:

Bar *lots
60*12
100*8

127.5 * 5
147.5 * 5
167.5 * 10

Ds 120*9

Form felt a little weak today - core felt a little loose. Ah well, not bad enough to feel any twinges - but I was aware that there was a little bit of instability.

Pull ups:

Bw*6
10 *5
20*5
30 *5
35*3.5 (didn't quite get my chin over the bar on the last one).

Ds 10*6

Fat gripz db rows

34 * 6
34 * 6
36 *6
38 * 7

oh my forearm pump! Oh my, back pump! Felt pretty good despite doing deads and pull ups. It does cane your grip though as the DBs are quite fat, and the fat grip makes it VERY fat!

BB Roll outs

3x8

Hmm... maybe it wasn't a bad session, deads just felt a bit crap today.