Tenzo's 5/3/1 Log

C2W1D1 - OHP
40*5
45*5
52.5*7

Disappointing. Weak as ****, useless and unless last weeks non-deload deload week is to blame, I have no idea. Couldn't of gotten 8 at all, no chance, which is odd since I did 9 last cycle at this weight. FML

Dips - 60s rest
5*10
5*10
5*10
5*8
5*7

Rear delt raise - 60s
8*10
8*10
8*10
8*10
8*10

Lateral side raise - 60s
8*10
8*10
8*10
8*9
8*8
 
Delvis said:
To be fair, your deload wasn't exactly a deload if I remember reading correctly :p

Get some food down you and some sleep. Go from there.
Click to expand...

It wasn't a de-load, lots of volume just not too heavy. It could be a lesson learnt in any case :)

I'll dropa nice backload in tonight and see what happens tomorrow :P
 
C2W1D2 - Deadlift
100*5
115*5
130*11

Quite happy with that, certainly progress over C1 in which I achieved 9 reps @ 130

RDL
75*10
75*10
75*10
75*10
75*10

I think I should consider going for heavier on this..

Pull ups
BW*4
BW*4
BW*4
BW*4
BW*4

Pull downs - make up my 50
67.5*6
67.5*6
49.7*8
49.7*10
 
Deadlifts looking good Tenzo :)

Tenzo said:
Disappointing. Weak as ****, useless and unless last weeks non-deload deload week is to blame, I have no idea. Couldn't of gotten 8 at all, no chance, which is odd since I did 9 last cycle at this weight. FML
Click to expand...
Might be a coincidence but I felt rotten for the first few sessions after my deload at the start of my second and third cycles.
 
C2W1D3 - Bench
70*5
80*5
90*10

Not too bad, not amazing. Must do better...

Incline DB Press - 60s
25*10/10/10/7/8

CGBP - 60s
55*10/8/8/7/7

DB Row - 90s
35*10/10/8/8/8
 
C2W1D4 - Squats
77.5*5
87.5*5
100*10

Quite happy with that. Need to make a decision on high bar or low bar (these were high, but last few my upper body dropped)

DBSS
12*8/8/8/8/8

Calves
112.5*12/12/12/12

Will throw in some leg press next week I think... for quad gains.
 
C2W2D1 - OHP
42.5*3
50*3
55*10

Ate quite a lot over the weekend, but was late training (about 13.30) and had only had coffee + water. Fasted gains...but overall happy with 10. Definite improvement over last week and last cycle.

Dips
7.5*10/10/10/10/10

Lateral raise
4*10/10/10/10/10

Better technique here, but meant I could not lift as much.
 
C2W2D2 - Deadlifts
107.5*3
122.5*3
137.5*10

Not bad. I stopped at ten and then regretted it, actually think I had one or two more in the tank.

RDL - 60s
105*6 (bit heavy)
85*8
85*8
85*8
85*8

Pulldowns - 60s
76.5*8/67.5*2
67.5*8/58.5*2
58.5*7/49.5*3
58.5*7/49.5*3
58.5*6/49.5*4

Totally fried...

Leg raise - 60s
BW*10
BW*10
BW*10
BW*10
 
C2W2D3 - Bench
75*3
85*3
95*8

105*1
110*1
115*1
120*f

Not too bad, perhaps a bit disappointed with the 3rd set. May still be some fatigue from Monday's shoulder session as well. Cheeky 1RM was fun though, performance OK given that I have lost 5/6kg and no strength over the last few months.

CGBP - 60s
65*10
65*10
65*10
65*10
65*10

DB Incline Press - 60s
25*8
25*8
25*8
25*6

Fried chest, tri's... ran out of time :(
 
C2W2D4 - Squats
85*3
95*3
105*9

Yeah ok, not bad. Really tried to low bar and it was ok, just my shoulders don't like. Lots of work to be done here

DBSS
8*8/8/8/8/8.

Forgot I did 12's last week

Leg press/calve raise ss
121.5*10/10,10/10,10/10,10/10
 
C2W3D1 - OHP
45*5
52.5*3
57.5*8

Dips
10*10/10/8/8/8

Lateral Raise
6*10/10/10/10/10

Rear Delt Raise
8*10/10/10/10/10

C2W3D2 - Deadlift
115*5
130*3
145*9

Good, strong. Had to catch my breath between 7 - 9 for a few seconds though... cardio gains.

RDL
85*10/10/8/8/8

BOR
65*8/8/8/8/8

Grip...I have no grip left.

Pull downs
49.5*10/10/10/10/10
 
Rest day - 1 hour session on Olympic rings. Muscle ups, pulls ups, dips, skin the cats and L-sits ahoy

C2W3D3 - squats
87.5*5
100*3
112.5*3

DBSS
12*10/10/10/10/10

Leg press/calf raise ss
121.5*8*10/8*10/8*10

Calling Dr Squats, I need assistance. That was terrible. That weight felt horrible on my back, I felt unstable, weak, crap, rubbish.

Not sure why to be honest, eating well and more calories than I have for a long time. Other lifts are improving slightly, but I just have a mental block with these things. Could be something to do with Wednesday, but to be honest the vast majority of that is upper body (hence swapping squats and chest this week).

:(
 
Low bar is for people that can't mobility. ;) :D

Regarding what is happening with your squats, it could - quite literally - be anything. Everybody has off days... change of technique? The use of EuroDance music in the gym?

Do you have a video?

One thing you could try is a slow work up to the weight you want to crack (i.e. doubles of 60-80-100-112.5 or whatever) ,getting the pattern live in your mind, and then just hitting the working sets the same way.
 
I'll get a new video up soon. I guess it was just one of those days, but I definitely have an issue mentally with squats. Just need to man the f up and get in with it
 
Back to it after a week off....

C3W1D1 - OHP
42.5*5
47.5*5
55*9

It's ok, but no improvement over C2

Dips
10*10
10*10
10*10

Lateral raise
8*10
8*10
8*10

Rear delt raise
8*10
8*10
8*10
 
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