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.
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.
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.
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.
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!
Join date: Jun 2010
Location: Alberta, CAN
Posts: 2947
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.
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!
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.
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..
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.
