Deload is BORING!
I'll be back next week :)
1)standing shoulder press:
week 1: 3 sets of 5 reps with: (62.5 kg) (70 kg) and (77.5 kg+)
week 2: 3 sets of 3 reps with: (67.5 kg) (75 kg) and (82.5 kg+)
week 3: 3 sets of 5/3/1 with: (72.5 kg) (80 kg) and (87.5 kg+)
week 4: 3 sets of 5 reps with: (45kg) (52.5kg) and (60 kg)
week 1: 3 sets of 5 reps with: (140 kg) (160 kg) and (180 kg+)
week 2: 3 sets of 3 reps with: (150 kg) (170 kg) and (190 kg+)
week 3: 3 sets of 5/3/1 with: (160 kg) (180 kg) and (200 kg+)
week 4: 3 sets of 5 reps with: (90 kg) (110 kg) and (130 kg)
1) Bench press:
week 1: 3 sets of 5 reps with (90 kg) (100 kg) and (110 kg+)
week 2: 3 sets of 3 reps with (95 kg) (105 kg) and (115 kg+)
week 3: 3 sets of 5/3/1 with (102.5 kg) (112.5 kg) and (122.5 kg+)
week 4: 3 sets of 5 reps with (62.5 kg) (72.5 kg) and (82.5 kg)
week 1: 3 sets of 5 reps with (125 kg) (140 kg) and (155 kg+)
week 2: 3 sets of 3 reps with (130 kg) (145 kg) and (160 kg+)
week 3: 3 sets of 5/3/1 with (135 kg) (155kg) and (170 kg+)
week 4: 3 sets of 5 reps with (75kg) (90 kg) and (105 kg)
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
5/3/1: Cycle 7: Week 1: Day 1:
Standing Shoulder press:
2 warmup sets
5 sets of Pullups (4-6 reps)
5 sets of Dips (4-6 reps)
1 set of DB Side lateral raises (15+ reps)
1 set of rear delt machine (15+ reps)
1 set of BB Shrugs (15+ reps)
1 set of One armed DB tricep overhead extension (15+ reps)
me needs to get stronger
New MOTM October 2009
My lifting videos
thanks guys. and lol xiva, ure a little hardass arent ya?;) i cant set pbs every session, i did what i could that day with the prescribed weight:)
5/3/1: Cycle 7: Week 1: Day 2:
5 minutes on the row machine as warmup.
3 warmup sets
180kgx7 fucking grip gave out, damnit.
3 sets of Barbell lunges
4 sets of GHR's
2 sets of Stepups
3 sets of Roman Chair situps
ok session, however, the grip issue on the deads annoyed the hell out of me. i noticed already on the first set with 140 kg that grip was gonna be a problem. my forearms pumped up right away. also noticed a dull pain in my left forearm. starting to wonder if i have a pinched nerve or something there. hope it subsides and doesent become a problem.
Great workout mate. Grip's a bitch, i'm the same as you. It's funny cos we have big forearms and mine are strong because ive been testing them at uni on a device but the thing is they pump up like fuck causing a build up of lactic acid and i just have to let it go, same with you. Whats helped a little with me, is ive been holding the bar where my fingers meet my palm, instead of in my palm. Looking forward to your upcoming weeks as ever pal. :) Train hard
thanks guys:) ye ive kinda been slacking on the grip training.
here is todays session.
5/3/1: Cycle 7: Week 1: Day 3:
5 minutes warmup on row machine+ some rotator cuff rotations.
3 warmup sets
110kgx7 dunno whats happend to my bench. ive done this weight for 10 reps. today 7 was heavy. if it doesent show sign of improvements during this cycle ill have to consider changing approach.
3 sets of neck presses.
2 sets of pushups.
4 sets of bent over rows.
3 sets of chins.
3 sets of curls.