Tenzo's 5/3/1 Log

C3W1D2 - Deadlift
105*5
120*5
135*5 (long hours at work, no energy for volume here)
155*2 (why not)

Work definitely taking it's toll on energy levels.

RDL
85*4 (MTFU)
85*10
85*10
85*10

BOR
65*10
65*10
55*10

Pull down
49.5(5)*10
49.5(5)*10
49.5(5)*10

Bicepzzzz
Curling for glory*a few
 
Forgot to update end of last week...likely from tears of shame with my squats and my logs at work so can't remember..

Today there was no Oly bar free, so went for dumbell instead..

C3W2D1 - Seated DB Press
20x5
25x3
30x10 - felt really nice, so I did a bit more
35x4
30x8
30x6

dips
12.5x10 x10 x10

lateral raise
8x10 x10 x10

rear delt raise
8x10 x10 x10
 
Freefaller said:
Fantastic progression mate :cool:
Click to expand...

Thank you sir!

Fell of cycle slightly today, as trained with a friend.

C3W2D2 - Deadlifts
warmup*lots
105*5
110*5
135*4
145*4
155*4
165*3
170*2 (PB)

BOR
75*8
75*10
75*10
65*10

Pulldown
58.5*10
58.5*10
58.5*10
40.5*10

Bicepz
curl, curl, curl
 
C3W2D3 Bench
55*10
75*3
87.5*3
97.5*7
85*10

CGBP
75*10
75*6
75*6
55*10

Incline DB Press
25*10
25*9
25*10

Face band pulls*lots
 
C3W3D1 - OHP
50*5
55*3
60*7

Seated DB Press
30*8/7/7/7

Lateral Raise
10*8/8/8/8

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

C3W3D2 - Deadlift
135*5
142.5*3
150*10 - all kinds of gains, form was a little poor for last couple.

BOR
65*8/8/8/8

Pull Down
82.5*5/5
58.5*12/9(3)
 
C3W3D3 - Bench
55*5
65*5
85*5
92.5*3
102.5*5
85*10
85*10
85*10
75*10/65*7
55*15

Dips
BW*6/6/6/6

Facepulls*lots
 
**** me where did all this come from? Nice work buddy, squats and deadlifts I am seriously moo to the err to the HNNNNNG
 
Maxeh said:
Good work!

How realistic are you finding the projected 1RMs?
Click to expand...

Thanks!

Not too bad, thought I was being conservative but turns out I was pretty much bang on. I basically took my 1RM, less a bit, then 90% of that.

Delvis said:
**** me where did all this come from? Nice work buddy, squats and deadlifts I am seriously moo to the err to the HNNNNNG
Click to expand...

Cheers :)

Genuinely not sure, working with a training buddy now and again helps but likely down to eating an extra 1k calories a day and not training fasted! Just hope I can maintain this over the winter for Xmas gainz :)
 
Maxeh said:
Good work!

How realistic are you finding the projected 1RMs?
Click to expand...

Thanks!

Not too bad, thought I was being conservative but turns out I was pretty much bang on. I basically took my 1RM, less a bit, then 90% of that.

Delvis said:
**** me where did all this come from? Nice work buddy, squats and deadlifts I am seriously moo to the err to the HNNNNNG
Click to expand...

Cheers :)

Genuinely not sure, working with a training buddy now and again helps but likely down to eating an extra 1k calories a day and not training fasted! Just hope I can maintain this over the winter for Xmas gainz :)
 
And back into C4

C4W1D1 - OHP
warmups
42.5*5
50*5
55*9 - again, no improvement but i'll take it given how I felt

Seated DB Press
30*6/6/6/3(25*3) weak

lateral raises
10*8/8/8/8
8*8

Stretching them shoulders for afters...
 
C4W1D2 - Deads
Warmup*lots
115*5
130*5
145*9 bit disappointed but ok
155*3

RDL
85*8/8/8/8

DB Row
35*8/8/8/8 each arm

Stretch
 
C4W1D3 - Bench
Warmup*lots
75*5
85*5
95*9 not bad, not bad
85*8
85*8
85*5

CGBP
55*8/8/8/8

Incline DB Press
22.5*8/8/8/8

Boob stretch
 
C4W2D1 - Bench - switched around my days
55*5
75*5
90*5
100*7
85*8
85*6
75*8

CGBP
65*8/8/8/8

Still sweating out le man flu, quite happy with the bench though
 
Bench and OHP are the only 2 exercise that are way below par for me - and it impresses me that lots of people are so good at it, it's humbling. Makes me want to work harder to get better - but injuries are injuries and not much I'll ever be able to do to get my 160kg back. :( It makes the PL totals much more competitive between the top 20 :cool:

Deadlifts and squats on the other hand....
 
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