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  1. #1999
    Team Winklaar bodybuilding reputation Pickle's Avatar
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    look forward to seeing another 5/3/1 nice





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  2. #2000
    Mecca V.I.P. bodybuilding reputation Anabolicus's Avatar
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    Nice benching PV!


    New MOTM October 2009
    My lifting videos


  3. #2001
    Mecca V.I.P. bodybuilding reputation Bulkboy's Avatar
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    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.


  4. #2002
    Mecca V.I.P. bodybuilding reputation Hypocrisy86's Avatar
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    Congrats on the workouts man, keep it up!




  5. #2003
    Team Winklaar bodybuilding reputation Pickle's Avatar
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    whens 5/3/1 start veggggggggg




  6. #2004
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Hey guys

    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.


    sigpic70213 7


  7. #2005
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Fucking rec center was closed, changed the opening hours on labor day without putting it on the website....took my serving of beta alanine for nothing.....going later at about 7 pm




  8. #2006
    Mecca V.I.P. bodybuilding reputation Big VIC's Avatar
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    Quote Originally Posted by PrinceVegeta View Post
    Fucking rec center was closed, changed the opening hours on labor day without putting it on the website....took my serving of beta alanine for nothing.....going later at about 7 pm
    poor guy


    ''If you wanna run with the big dogs you cant piss on the porch with the pups.''


  9. #2007
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    ^^ lolz, im gonna do some pushups here in my room to make the beta alanine work lolz,




  10. #2008
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    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


    bwx6
    bwx8
    bwx8
    bwx8
    bwx10
    bwx10

    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




  11. #2009
    Mecca V.I.P. bodybuilding reputation Adam23's Avatar
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    don't do pushups everyday man, it's too much !!!

    once or twice a week is good !!!

    keep up the hard work PV




  12. #2010
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    ^^ i read this pretty good article on www.t-nation.com about pushups...will put it here


    http://www.tmuscle.com/free_online_a...n_just_8_weeks


    Thanx for stopping by man!




  13. #2011
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Finally!! an awesome leg session!

    Squats ATG
    barx10 WU
    95lbsx10 WU
    135lbsx8
    185lbsx6

    Parallel with belt
    225lbsx5
    245lbsx3
    275lbsx2
    315lbsx1
    325lbsx1...my 1RM for the 5/3/1 cycle

    Leg press
    5 plates each sidex10
    6 platesx8
    6 platesx6, 12x45=540+118=658 pounds

    Leg extensions unilateral
    80lbsx10
    100lbsx6
    80lbsx12

    Single leg curls
    80lbsx12
    100lbsx10
    120lbsx8
    140lbsx6...pb in think

    Stiff leg deads
    95lbsx10
    135lbsx8
    185lbsx6
    225lbsx6

    Did some calves and ab work and got out!!


    Tommorow the 5/3/1 begins!!




  14. #2012
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    5/3/1 stats

    1RM

    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




  15. #2013
    Mecca V.I.P. bodybuilding reputation Maxmonzter's Avatar
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    that looked like it was some intense session, good job




  16. #2014
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    thanx man, i feel it now in my legs 2 hahaha




  17. #2015
    Mecca V.I.P. bodybuilding reputation Adam23's Avatar
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    Quote Originally Posted by PrinceVegeta View Post
    ^^ i read this pretty good article on www.t-nation.com about pushups...will put it here


    http://www.tmuscle.com/free_online_a...n_just_8_weeks


    Thanx for stopping by man!
    good article man




    325 lbs on the squat for 1RM is awesome bro !!!

    keep it strong PV




  18. #2016
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Thanx adam! eventhough its my 1rm now, ive done 160kg before for a rep, which is 160x2.2=320+32=352 pounds,






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