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SamMcLoughin
Level

Join date: Oct 2010
Posts: 514

Sunday, 8 April, 2012
Bench Press - Cycle 1, Week 1

Warm up:
Tennis ball to pec, band pull aparts (internal and external rotation), YTWs, dislocates, rolling out triceps with a barbell.

Gym weight: 100kg

1) Bench Press
*no belt or wrist wraps*
20kg x20
40kg x10
60kg x5
85kg x5
97.5kg x5
*nose tork*
110kg x9 (+4) - PR

2) Strict Overhead Press
2x10 @ 40kg
3x8 @ 40kg

3) T-Bar Row
5x15 @ 100kg

Notes:
First day, glad to start this off well. Lifting beltless and resetting things will be humbling, but some humility now will go a long way over the year.

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SamMcLoughin
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Join date: Oct 2010
Posts: 514

Monday, 9 April, 2012
Squat - Cycle 1, Week 1

Gym weight: 101kg

1) Low Bar Back Squat
*no belt or wrist wraps*
Bar x5
60kg x5
80kg x2
100kg x5
115kg x5
*nose tork*
130kg x9 (+4) - PR

2) Deadlift
*chalk, no belt*
4x10 @ 140kg
1x12 @ 140kg

3) Ab Wheel
5x10 @ Bw

Notes:
That was a really tough session. The boring but big template is tough, safe to say I underestimated it. Good session though, I have high hopes for this year.

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SamMcLoughin
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Join date: Oct 2010
Posts: 514

Wednesday, 11 April, 2012
Overhead Press - Cycle 1, Week 1

Gym Weight: 100.5kg

1) Strict Overhead Press
*no belt/wrist wraps*
20kg x5
35kg x5
42.5kg x5
47.5kg x8 (+3) - PR

2) Bench Press
*no belt, wrist wraps*
4x8 @ 100kg
1x12 @ 100kg

3) Lat Pulldown
4x10 @ 100kg
1x12 @ 100kg

Notes:
Humbling. That said, bench was encouraging, I definitely had more in the tank on the last set, just don't want to start failing reps on week one.


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SamMcLoughin
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Join date: Oct 2010
Posts: 514

Thursday, 12 April, 2012
Deadlift - Cycle 1, Week 1

Warm up: Stretching (Glutes, hips, hamstrings, calves)

Gym Weight: 100.75kg

1) Deadlift
*No belt*
60kg x5
100kg x2
140kg x5
162.5kg x5
*Chalk and nose tork*
182.5kg x12 (+7) - PR, very, very happy with this

2) Low Bar Back Squat
*no belt or wrist wraps*
5x8 @ 100kg - tough, lower back was very tired

3) Ab Wheel
2x10 @ Bw - abs were still very sore from Monday and I couldn't get much ROM in so I called it at two.

Notes:
Tried out some different form today - instead of getting my hips low and trying to pull that way I just did whatever felt natural. I watched a video of me attempting 250kg from a year or so ago and that's what I did back then - it obviously works.


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jake_j_m
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Join date: Mar 2008
Posts: 3329

Good job on the reps so far, seem's like your max's are pretty much bang on. Will be impressive consistency if you stick to 5/3/1 for a whole year. The deadlift PR in particular is impressive, high rep deadlifting just aint natural!

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Spock81
Level 10

Join date: Jun 2010
Posts: 3760

Well I for one am glad you finally updated something. My morning routine of eating breakfast and watching your videos was all thrown outta whack this past week.

YES I DO THAT.

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SamMcLoughin
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Join date: Oct 2010
Posts: 514

jake_j_m wrote:
Good job on the reps so far, seem's like your max's are pretty much bang on. Will be impressive consistency if you stick to 5/3/1 for a whole year. The deadlift PR in particular is impressive, high rep deadlifting just aint natural!


Bang on as in sufficiently lowered for long term progress? Because I wouldn't say my working maxes are bang on for 1RM strength, I definitely have way more.

Thanks - reverting to my old form and engaging Viking mode for that one worked wonders!

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Jab1
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Join date: Feb 2009
Posts: 1585

Jeez that's a brutal set of deads. Great job.

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SamMcLoughin
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Join date: Oct 2010
Posts: 514

Spock81 wrote:
Well I for one am glad you finally updated something. My morning routine of eating breakfast and watching your videos was all thrown outta whack this past week.

YES I DO THAT.


Ha, thanks. I've just been busy with college because I've got exams coming up.


Jab1 wrote:
Jeez that's a brutal set of deads. Great job.


Thanks!

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jake_j_m
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Join date: Mar 2008
Posts: 3329

SamMcLoughin wrote:
Bang on as in sufficiently lowered for long term progress?


Yeah this. The deadlift may have been a bit "too many reps" but I'm sure Jim would say you can't really start too low with 5/3/1 it just means in theory you actually have a shot of running 8+ cycles without having to leave your max's the same. I've never once run a deload week on 531 yet though.. I just run 3 weeks cycles.. I feel like it's low impact enough compared to something like smolov jr. without a whole week of deliberately doing only speed reps..

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SamMcLoughin
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Join date: Oct 2010
Posts: 514

Jab1 wrote:
Jeez that's a brutal set of deads. Great job.


Thank you. I just love picking things up and setting them down again.

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Jab1
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Join date: Feb 2009
Posts: 1585

SamMcLoughin wrote:I just love picking things up and setting them down again.

Preach it brotha!

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SamMcLoughin
Level

Join date: Oct 2010
Posts: 514

Sunday, 15 April, 2012
Bench Press - Cycle 1, Week 2

Warm up: Tennis ball to pec, band pull aparts (internal and external rotation), vertical band pull aparts, YTWs, dislocates, rolling out triceps with a barbell.

Gym weight: 101kg

1) Bench Press
*No belt or wrist wraps*
20kg x20
40kg x5
60kg x3
80kg x3
90kg x3
105kg x3
117.5kg x5 (+2) - Wore my oly shoes here, shouldn't have, it's hard to get any leg drive out of them at all

2) Overhead Press
*No belt or wrist wraps*
2x10 @ 40kg
3x9 @ 40kg - improvement from last week

3) Pendlay Row
*no belt or straps*
4x8 @ 105kg
1x10 @ 100kg

4a) Bent Over Laterals
2x15 @ 10kg 'bells

4b) Rope Pushdown
2x30 @ 80lbs

Notes:
Good session, had maybe another rep in the tank on my bench if I really grinded it out, still don't want to start failing weights though, also my oly shoes didn't help me out there, I might be good for 7 on a good day. Overhead is improving, Pendlays are hard.


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phlegms
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Join date: Jan 2011
Posts: 1708

Takes a Multi-vitamin..not sure if natty?

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SamMcLoughin
Level

Join date: Oct 2010
Posts: 514

Monday, 16 April, 2012
Squat - Cycle 1, Week 2

Warm up: Stretching (hamstrings, piriformis)

Gym weight: 100.5kg

Time: 7.30am - 9am

1) Squat
*No belt or wrist wraps, with sleeves*
20kg x3
40kg x3
60kg x3
80kg x1
107.5kg x3
122.5kg x3
*chalk, nose tork*
137.5kg x8 ( 5) - PR

2) Deadlift
*chalk, no belt*
4x10 @ 142.5kg
1x12 @ 142.5kg - 2.5kg on all sets

3) Ab Wheel
5x10 @ Bw

Notes:
Good session, happy with everything.

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SamMcLoughin
Level

Join date: Oct 2010
Posts: 514

phlegms wrote:
Takes a Multi-vitamin..not sure if natty?


...and aminos.

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Shlitre
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Join date: Feb 2012
Posts: 156

Easily had another rep in you for the squat brah!

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SamMcLoughin
Level

Join date: Oct 2010
Posts: 514

Shlitre wrote:
Easily had another rep in you for the squat brah!


Something in my head happened after seven, which is why eight was slow. Need to just rep them out in future.


Video added.

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Jab1
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Join date: Feb 2009
Posts: 1585

Great squatting.

Also mirin' short shorts.

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spar4tee
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Join date: Sep 2010
Posts: 10439

Jab1 wrote:
Great squatting.

Also mirin' short shorts.

LOL

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SamMcLoughin
Level

Join date: Oct 2010
Posts: 514

spar4tee wrote:
Jab1 wrote:
Great squatting.

Also mirin' short shorts.

LOL


Ha, I just roll my shorts up to stop them catching - I'm easily distracted.

Brb, just saw something shiny.

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jake_j_m
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Join date: Mar 2008
Posts: 3329

Sweet spotting, now I'm going back to 5/3/1 for it I'm excited to see what I can hit for reps..

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spar4tee
Level

Join date: Sep 2010
Posts: 10439

jake_j_m wrote:
Sweet spotting, now I'm going back to 5/3/1 for it I'm excited to see what I can hit for reps..

I think I'll start 5/3/1 for spotting as well ...

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jake_j_m
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Join date: Mar 2008
Posts: 3329

spar4tee wrote:
jake_j_m wrote:
Sweet spotting, now I'm going back to 5/3/1 for it I'm excited to see what I can hit for reps..

I think I'll start 5/3/1 for spotting as well ...


trololol. my bad

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Shlitre
Level

Join date: Feb 2012
Posts: 156

Ready for thunder delts tomorrow?

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