look forward to seeing another 5/3/1 nice :D
Nice benching PV!
New MOTM October 2009
My lifting videos
looking forward to see how u like the program prince nice pressing in that session. whats ur impression of the US so far? liking it? any major differences from europe to report?
always wanted to visit the US myself:)
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.
Today im gonna do legs and get my 1RM for squats, after this, 5/3/1 starts tommorow!
Day 1: Shoulders ( Strict press)+triceps
Day 2: Back (deads)+traps
Day 3:Chest (Bench)+biceps
Day 4:Legs ( Squat) +Calves
Ill do the first week 4 days in a row, so ill be done on friday, rest the weekend and then start with 2 on, 1 off etc.
Out of frustration and boredom, i did some pushups here in my dorm. Now, these are slow and well controled pushups wih emphazise on slow stretch and good contraction
Always start of slow, elbows cracking and chest stretching out, then when it warmed out, knocked out 10 easily, gonna start doing these everyday except on shoulder and chest day, see if it helps filling out my flat chest :)
Was not even close to muscle failure, so first two weeks will be easy i think
Finally!! an awesome leg session!
Parallel with belt
325lbsx1...my 1RM for the 5/3/1 cycle
5 plates each sidex10
6 platesx6, 12x45=540+118=658 pounds
Leg extensions unilateral
Single leg curls
140lbsx6...pb in think
Stiff leg deads
Did some calves and ab work and got out!!
Tommorow the 5/3/1 begins!!
Squat: 325 lbs, 90%=292.5
Deadlifts: 405 lbs, 90%=365
Strict military press: 145 lbs, 90%=130
Bench: 205 lbs, 90%=185
Gonna put those numbers in the spreadsheet that ElFreako has posted and start tommorow
Gonna do them in this order
1. Strict press, 9 sets shoulder work, 6 sets triceps
2. Deads, 9 sets back work, 6 sets traps
3. Bench, 6 sets extra chest work, 6 sets biceps
4. Squats, 9-12 extra leg work, 4-6 sets calves
That is all
Gonna use 90% of my max like Wendler says, in order to start light and keep progressing