Max's Training Log - 2014
- Thread starter Maxeh
- Start date
Had a really decent leg session on Monday.
Looked a bit like this:
Paused squats
Horiztonal leg press (slow negatives, explosive positives)
Leg extensions
Leg curls
Squats were tasty, felt really supple and was hitting decent depth.
Just focused on getting out the hole and increased my overall time under tension.
I'll continue this theme with my assistance work starting Sunday when I take a better stab at 5/3/1.
Tomorrow will be some shoulder work, again with some paused stuff.
Looked a bit like this:
Paused squats
Horiztonal leg press (slow negatives, explosive positives)
Leg extensions
Leg curls
Squats were tasty, felt really supple and was hitting decent depth.
Just focused on getting out the hole and increased my overall time under tension.
I'll continue this theme with my assistance work starting Sunday when I take a better stab at 5/3/1.
Tomorrow will be some shoulder work, again with some paused stuff.
Shush 
Bit of a different shoulder work out today, was something like this:
Shoulder press 20s 8*4
Savickas press (on the smith due to morons) +5kg 10*4 These were super hard!
Klokov press 15kg 15*3 Again, these are so tough.
Facepulls 12*4
Side raises to finish
Bit of a different shoulder work out today, was something like this:
Shoulder press 20s 8*4
Savickas press (on the smith due to morons) +5kg 10*4 These were super hard!
Klokov press 15kg 15*3 Again, these are so tough.
Facepulls 12*4
Side raises to finish
5/3/1
Cycle 1 - Week 1 - Bench
First week into it, took it nice and easy, form felt great.
Will probably just do the prescribed reps (5 in this case) and go all out on Week 3.
Warm up was some mobility and bar* many.
Working Set
Set 1 52.5kg*5
Set 2 60kg*5
Set 3 70kg*5
Accessory Work
Paused Bench - 2 second pause
50kg*8
50kg*8
50kg*8
50kg*8
Cable Fly's
22kg*12
22kg*12
22kg*12
22kg*12
Dips/Tricep Pull Down SS
BW*5/21kg*12
BW*5/21kg*12
BW*5/21kg*12
Chins/Cable Curls SS
BW*5/12kg*12
BW*5/12kg*12
BW*5/12kg*12
Absolutely pooped after that session, but felt great
Cycle 1 - Week 1 - Bench
First week into it, took it nice and easy, form felt great.
Will probably just do the prescribed reps (5 in this case) and go all out on Week 3.
Warm up was some mobility and bar* many.
Working Set
Set 1 52.5kg*5
Set 2 60kg*5
Set 3 70kg*5
Accessory Work
Paused Bench - 2 second pause
50kg*8
50kg*8
50kg*8
50kg*8
Cable Fly's
22kg*12
22kg*12
22kg*12
22kg*12
Dips/Tricep Pull Down SS
BW*5/21kg*12
BW*5/21kg*12
BW*5/21kg*12
Chins/Cable Curls SS
BW*5/12kg*12
BW*5/12kg*12
BW*5/12kg*12
Absolutely pooped after that session, but felt great
5/3/1
Cycle 1 - Week 1 - Squat
Went to a different gym today as I wasn't near home, managed to get some filming in though, will post the other ones later.
Did some warm ups with the bar and some bands.
Working Set
Set 1 70kg*5
Set 2 80kg*5
Set 3 95kg*5 (This should have been 92.5kg, no 1.25kg plates)
Accessory Work
Paused Squat - 2 Second Pause
60kg*8
60kg*8
60kg*8
60kg*8
Leg Press
No idea on the weight, but did 4 sets of 12 with slow negatives.
Calf Raises
Same as above
Also tried some Front Squats, just getting used to them.
Did what I could with this session, hit my 5 reps so I'm happy.
Video - 95kg*5
Criticism welcome, I think my squatting has improved a lot but still need to get a bit lower and keep my toes a bit more parallel.
Got a couple of others from different angles to post tomorrow.
Also, mire my love handles wobbling
Cycle 1 - Week 1 - Squat
Went to a different gym today as I wasn't near home, managed to get some filming in though, will post the other ones later.
Did some warm ups with the bar and some bands.
Working Set
Set 1 70kg*5
Set 2 80kg*5
Set 3 95kg*5 (This should have been 92.5kg, no 1.25kg plates)
Accessory Work
Paused Squat - 2 Second Pause
60kg*8
60kg*8
60kg*8
60kg*8
Leg Press
No idea on the weight, but did 4 sets of 12 with slow negatives.
Calf Raises
Same as above
Also tried some Front Squats, just getting used to them.
Did what I could with this session, hit my 5 reps so I'm happy.
Video - 95kg*5
Criticism welcome, I think my squatting has improved a lot but still need to get a bit lower and keep my toes a bit more parallel.
Got a couple of others from different angles to post tomorrow.
Also, mire my love handles wobbling
In the book he says to leave some in the tank and not go to failure.
I think following what I said above should work out well, although arguably not "strictly" 5/3/1 but a lot of people follow this protocol.
Don't get me wrong I will still go for it on Week 3 but this way I shouldn't be burnt out before I even get there
I think following what I said above should work out well, although arguably not "strictly" 5/3/1 but a lot of people follow this protocol.
Don't get me wrong I will still go for it on Week 3 but this way I shouldn't be burnt out before I even get there
5/3/1
Cycle 1 - Week 1 - OHP
Fasted training this morning, felt good and the gym was so much quieter. Result.
Warm up was some mobility and bar* many.
Working Set
Set 1 35kg*5
Set 2 40kg*5
Set 3 45kg*5
Accessory Work
Klokov Press
Bar*8
25kg*8
25kg*8
25kg*8
Savickas Press
Bar*8
30kg*8
32.5kg*8
32.5kg*8
Side Raises
4kg*15
8kg*15
8kg*15
8kg*15
These sound stupidly light but lord the burn.
Facepulls
13.75kg*15
13.75kg*15
13.75kg*15
13.75kg*15
An all round good session, OHPs felt nice and tight. Let's see what tomorrow holds
Cycle 1 - Week 1 - OHP
Fasted training this morning, felt good and the gym was so much quieter. Result.
Warm up was some mobility and bar* many.
Working Set
Set 1 35kg*5
Set 2 40kg*5
Set 3 45kg*5
Accessory Work
Klokov Press
Bar*8
25kg*8
25kg*8
25kg*8
Savickas Press
Bar*8
30kg*8
32.5kg*8
32.5kg*8
Side Raises
4kg*15
8kg*15
8kg*15
8kg*15
These sound stupidly light but lord the burn.
Facepulls
13.75kg*15
13.75kg*15
13.75kg*15
13.75kg*15
An all round good session, OHPs felt nice and tight. Let's see what tomorrow holds