5/3/1 OHP C1 TM120

Monday, 28 November 2016 at 18:15

Overhead Press 5/3/1
Set 1: 85 lb × 5
Set 2: 95 lb × 5
Set 3: 102,5 lb × 13

Bench Press
Set 1: 105 lb × 10
Set 2: 125 lb × 10
Set 3: 145 lb × 10
Set 4: 125 lb × 10
Set 5: 105 lb × 10

Chin Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 8 reps
Set 5: 8 reps
Set 6: 4 reps

Face Pull
Set 1: 33 lb × 11
Set 2: 33 lb × 11
Set 3: 33 lb × 12

Tricep overhead extension
Set 1: 55 lb × 11
Set 2: 55 lb × 11
Set 3: 55 lb × 12

Bicep Curl (Dumbbell)
Set 1: 20 lb × 11
Set 2: 20 lb × 12
Set 3: 20 lb × 12

https://strong.app.link/XgtjfgEFFy

13 reps on OHP so that seems to be in line with the other lifts so far, so that's good.

Slowed tempo way down on BBB bench and that made it a lot harder (ldo)

Wasn't able to get sets across on chins so just went and got 50 reps.
The bar I used is on such a hight that when I fully stretch I can just about touch the ground. Today I reset to that position on every rep to keep myself from bouncing to much at the bottom. It does mean I'm not hanging by all my weight at the bottom. Acceptable or cheating? I'm not using my legs to lift off at all.

(Semi) newd. Not really a fair comparison flexing and with a bit of pump, and definitely not the most impressive or fast transformation, but still, some progress has been made. Also a hell of a lot stronger than when I started, which is nice.

You look like shiet in the before picture. Glad you started lifting, certainly a contender for 2017 golden loco.

Yea for sure. Thats why I started in the first place. Thanks tho bro

Need a shot to see how those quads have evolved cause those quads on the left probably couldn't squat 135

I don't know what I squatted then but you're probably right. They've grown a lot. I'll make a quad shot soon.

5/3/1 Deadlift C1 TM310
Tuesday, 29 November 2016 at 20:40

Deadlift 5/3/1
Set 1: 205 lb × 5
Set 2: 235 lb × 5
Set 3: 255 lb × 16

Squat paused
Set 1: 145 lb × 10
Set 2: 175 lb × 10
Set 3: 205 lb × 10
Set 4: 170 lb × 10
Set 5: 145 lb × 10

Lying Leg Curl
Set 1: 119 lb × 12
Set 2: 119 lb × 12
Set 3: 119 lb × 12

Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

https://strong.app.link/fkGG3vpxHy

Pretty solid workout considering I went boozing yesterday for the first time in a looong time.

Misloaded DL, was meant to do 265. Oh well. Had a couple in the tank probably.

I tried pause squats just for lols. That sh*t kicked my ass, those are hard. I think they look pretty good though.
I should probably just do the BBB as written but oh well.

Geezus. You are out of control bro, pausing squats for fun cause they so light?

EV would get three there tops. I would probably get 5. You make me sick.

You should just high bar, no reason to lowbar. That's for fatty powerlifters.

I dunno bro, too easy and I leave feeling unsatisfied.

Yea highbar it is for now at least.

16 reps is kind of crazy for something that isn't 50% your 1RM and you aren't a powerlifter by trade....I can't imagine how pumped your back felt after or today....or just wait until tomorrow...

Yea the lower back pump was real, but meh I did 20 reps with this weight last week and the next day I was fine. I guess i'm either underestimating 1RM or I'm a lot better at high rep sets than low rep for some reason.

As per request; quaaaads

Lol.

Def a popping tear drop and lateralis compared to before, flex or no

Not flexing only unlocked knees

There is something very ugly about big quads but who cares when you are a beast.

My quads are still far from big, just less small. I suffer from a bad case of the talls so it's not easy to look "big"

Those are some nice quad gains imo

Thanks bro

5/3/1 Bench C1 week 2 TM200
Friday, 2 December 2016 at 15:10

Bench Press 5/3/1
Set 1: 140 lb × 3
Set 2: 160 lb × 3
Set 3: 180 lb × 10

Overhead Press
Set 1: 65 lb × 10
Set 2: 75 lb × 10
Set 3: 85 lb × 10
Set 4: 75 lb × 10
Set 5: 65 lb × 10

T Bar Row
Set 1: 80 lb × 10
Set 2: 80 lb × 10
Set 3: 80 lb × 10
Set 4: 80 lb × 10
Set 5: 80 lb × 10

Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 7 reps

Concentration Curl
Set 1: 45 lb × 13
Set 2: 45 lb × 13
Set 3: 45 lb × 12

Tricep Pushdown
Set 1: 49 lb × 15
Set 2: 49 lb × 15
Set 3: 49 lb × 13

https://strong.app.link/QdK6wxzaMy

No lifting yesterday as I had about 1500-2000 cals worth of booze on Wednesday night. Buddies came over from Holland so had to do some clubbing naturally. Made the booze fit my macros tho, perks of bulking, lol.

Bench went fine. 10 reps on 3's week seems like a lot, but it will get harder.
Supersetted rows with OHP.

5/3/1 Squat C1 week 2 TM285
Saturday, 3 December 2016 at 20:58

Squat 5/3/1
Set 1: 200 lb × 3
Set 2: 230 lb × 3
Set 3: 255 lb × 7

Deadlift
Set 1: 155 lb × 10
Set 2: 185 lb × 10
Set 3: 205 lb × 10
Set 4: 185 lb × 10
Set 5: 185 lb × 10

Leg Press
Set 1: 450 lb × 10
Set 2: 450 lb × 10
Set 3: 450 lb × 10

Ab Roller
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

https://strong.app.link/ihmHFetcOy

Lolbad squatting today. Lost it so far forward on the first rep I lost balance. Rest was better but only got 7 where I was hoping for around 10. Still only second week highbar squatting so need to groove it a bit more I guess.

I know you are doing HBBS but it looks as though you could widen your stance a bit. That might help. More so, maintain strict control. You kind of divebombed that first rep.

Also, weightlifting shoes are something to consider.

Points taken. I probably should invest in some shoes tbh.

5/3/1 OHP C1 TM125
Monday, 5 December 2016 at 19:45

Overhead Press 5/3/1
Set 1: 85 lb × 3
Set 2: 95 lb × 3
Set 3: 110 lb × 10

Bench Press
Set 1: 125 lb × 10
Set 2: 125 lb × 10
Set 3: 125 lb × 10
Set 4: 125 lb × 10
Set 5: 125 lb × 10

Chin Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 9 reps
Set 5: 8 reps

Face Pull
Set 1: 120 lb × 15
Set 2: 120 lb × 15
Set 3: 120 lb × 15

Barbell Curl
Set 1: 55 lb × 15
Set 2: 55 lb × 15
Set 3: 55 lb × 15

Tricep overhead extension
Set 1: 55 lb × 15
Set 2: 55 lb × 12
Set 3: 55 lb × 10

https://strong.app.link/KBMaEAEuRy

OHP fine, right in line with expectations.
BBB bench I just went with sets across of 60%, mostly because pyramid sets is annoying with loading/unloading plates.

Got some brahtitude today. Some bro was wrist curling (lol) on the bench press bench and when asked to move he gave me the stinkeye like I just killed his puppy. Lolwtfgtfo. Several regular benches free as well.

5/3/1 Deadlift C1 TM310
Wednesday, 7 December 2016 at 20:28

Deadlift 5/3/1
Set 1: 215 lb × 3
Set 2: 250 lb × 3
Set 3: 280 lb × 11

Squat
Set 1: 175 lb × 10
Set 2: 175 lb × 10
Set 3: 175 lb × 10
Set 4: 175 lb × 10
Set 5: 175 lb × 10

Notes: Rest 60s

Lying Leg Curl
Set 1: 119 lb × 13
Set 2: 119 lb × 13
Set 3: 119 lb × 13

Hanging Leg Raise
Set 1: 11 reps
Set 2: 10 reps
Set 3: 9 reps

https://strong.app.link/gKGni6kNUy

No lifting yesterday, gym was closed.

DL felt strong today, 11 reps which is pretty good imo. Had at least one more. Looks like I wasn't as tight as I could be though, slight upper back rounding. Needs tighter lats/chest more up. Lumbar looks fine though imo so that's good. Tried with belt again, but I put it slightly looser and a bit higher on my waist, which felt better. Also all reps with double overhand. I remember struggling with that a couple months back at around this weight for less reps. Grip gainzzz.

Also filmed squats to work on highbar form. Some smithmachine bro decided to mess it up a bit. Lol @ him. I'm positive he saw me set up my phone to film. From what I can see they look pretty good though, mostly straight bar path if not slightly forward on some reps.

5/3/1 Bench C1 week 3 TM200
Thursday, 8 December 2016 at 20:53

Bench Press 5/3/1
Set 1: 150 lb × 5
Set 2: 170 lb × 3
Set 3: 190 lb × 5

Overhead Press
Set 1: 75 lb × 10
Set 2: 75 lb × 10
Set 3: 75 lb × 10
Set 4: 75 lb × 10
Set 5: 75 lb × 10

T Bar Row
Set 1: 80 lb × 10
Set 2: 80 lb × 10
Set 3: 80 lb × 10
Set 4: 80 lb × 10
Set 5: 80 lb × 10

Notes: SS with OHP, 60s rest

Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 7 reps

Concentration Curl
Set 1: 45 lb × 15
Set 2: 45 lb × 15
Set 3: 45 lb × 15

Tricep Pushdown
Set 1: 49 lb × 15
Set 2: 49 lb × 15
Set 3: 49 lb × 15

https://strong.app.link/tcPHVIptWy

Weaksauce bench, only 5 reps. Not too surprising tho with how much I was screwing around with form. Honestly thought about racking it after 4 but grinded out a 5th. Million different cues in mind doesn't help.

Tried some different foot positions. Feet way forward has some potential but I need something to keep me from sliding down the bench. I will try with a yoga mat next time. It's either that or what I'm doing right now. Somewhere in the middle causes my knees to be high and makes my butt come off the bench.

I do think bar path looks better? Ascend is now 'underneath' the descent, so that's progress maybe. Now to make it all click at once.. to be continued.