5/3/1 Lifting League

[Line]

Yes, I will start updating my log again. After all, I'm still in the list of popular logs at the bottom of the page somehow.

 

[Skeptic]

Cheater.

 

[El Freako]

Yes, I will start updating my log again. After all, I'm still in the list of popular logs at the bottom of the page somehow.

Yeah... I wonder if it might be possible to update that?

 

[Natzo]

^ Fuck I hope so.

(Btw, the picture reminds me of you and pickle )

 

[Line]

Not sure if this has been covered elsewhere, but I figure this is as appropriate a place as any to ask. What kind of assistant lifts are you guys doing with your program?

 

[tim290280]

I've been doing for upper body assistance: dips, chins, DB rows, behind the neck jerks, floor presses, db bench, arms; lower body you get the picture.

Main difference is to follow a different rep scheme. I aim to do at least sets of 8, but ideally 15. I was working up to 50-70 reps total of assistance, but now I'm working on balancing the loading of push/pull.

 

[Line]

I've been doing for upper body assistance: dips, chins, DB rows, behind the neck jerks, floor presses, db bench, arms; lower body you get the picture.

Main difference is to follow a different rep scheme. I aim to do at least sets of 8, but ideally 15. I was working up to 50-70 reps total of assistance, but now I'm working on balancing the loading of push/pull.

Ah, thanks. I've been incorporating similar assistance lifts and have kept my rep scheme between 10-20 (usually 12-15), making sure to only rest around 75-90 seconds between sets. I need to get my hands on a damn pull-up bar though. :bball:

 

[El Freako]

Squat day: more squats and abs
Bench day: weighted dips or more bench, pullups, pushdowns
Deadlift day: good mornings or leg press, abs, back extensions
Military press day: DB bench, kroc rows or supported rows, pushdowns

 

[Skeptic]

Lol, pushdowns. You're a girl.

 

[El Freako]

Lol, pushdowns. You're a girl.

That's all my shoulders can usually handle after heavy pressing. And I use the whole stack so its basically a full upper body exercise.

 

[Skeptic]

Heh, fair enough. You're still a girl though

 

[El Freako]

Heh, fair enough. You're still a girl though

But I lift more than you, therefore you are weaker than a girl.

 

[Skeptic]

Heh, only for the time being lady parts :keke

 

[jonathan]

Cycle 1 week 1

Bench: 113
Military: 73
Squat: 161
Deadlift: 205

Total:552,842

BW: 75 kg
Wilks: 394

 

[jonathan]

Cycle 1 week 2

Squat:167,952
Bench: 116,973
Deadlift: 224,925
Military press: 73,315

==> +30 kg total

Bodyweight: 75

Wilks: 415

 

[El Freako]

Cycle 1 week 2

Squat:167,952
Bench: 116,973
Deadlift: 224,925
Military press: 73,315

==> +30 kg total

Bodyweight: 75

Wilks: 415

You're gaining on me, good work.

 

[jonathan]

You're gaining on me, good work.

Hehe thx freako

 

[Line]

As of now I'm in my first week of a modified 5/3/1 program. I say "modified" because I'm currently training in my basement and am limited in the way of both equipment and weight. As such, my squatting days consist of me power cleaning the weight to my shoulders and doing front squats from there; my military presses are seated because my ceiling is too low to do standing presses. Still, I plan on joining this league in a month or so when I get a membership to, you know, an actual gym. Keep up the good work, fellas...I'll be nipping at your heals before you know it.

Update: In a gym. Love it. Reminds me a lot of my high school's old field house, which more or less had the atmosphere of a dungeon. I just finished up week 2 of my second 5/3/1 cycle and will be updating my log again when I begin cycle three. I'd be remiss if I didn't send out a special thanks to a certain freak as well. :gaysign:

 

[El Freako]

^My pleasure sir.

 

[Rageking]

my 2nd week of cycle 2 ends tomorrow, i think i might start posting my numbers in here :io: