Anabolicus Begins.

[tim290280]

^^ I'm not saying I'm right on this, as it really does depend on a lot of things. Just wanted to know.

But as a guide the week should leave you feeling refreshed from training. I find that easiest by dropping the weight back by 20% on all sets and just doing the same routine. So it would be worth doing that.

The other option is to drop out some of the volume (5x5 becomes 3x5, etc).

But another option is to do something completely different. On leg day doing some plyometrics, farmers walks, sled work, etc, basically any stuff you don't do a lot of normally. On upper body day it might be some sand bag carries, dips or chins for reps in a circuit, etc. Check my pics in my log or the Verified Members thread to see thick bar farmers walks and gas bottle snatches from a week I spent doing some different stuff on a deload. The next week I pulled a 50kg PB on the rack deadlift.

 

[Anabolicus]

5/3/1 Week 5, Squats

Squat

20kgx12
50kgx12

107.5kgx5
115kgx5
122.5kgx13 (hell yeah 3 more reps than last cycle with this weight, before the set I told myself 10+ reps or else)

Front squat

3x5 @ 100kg

Leg press

3x10 @ dozen plates

Leg extension

3x12 @ bananas.

+ 3 sets for abs.

Comment: I can really feel that this program works! I used to bash my body twice a week. Now, working every muscle once a week I actually feel way better, more recovered and fuller. My jeans feel so tight right now. I should also mention that I squat barefoot, beltless, wrapless, condomless etc.

Tomorrow bench.

 

[Bulkboy]

sweet squatting dude, grats

 

[PrinceVegeta]

Awesome squatting man! but why do u squat without a condom man? its all about protection

 

[Anabolicus]

Bulky: Thanks man.

PV: Makes me more hardcore

 

[Anabolicus]

5/3/1 Week 5, Bench

Bench press

50kgx15
70kgx10

87.5kgx5
92.5kgx5
97.5kgx8 (dissapoint...)

Incline DB press

34kgx12
34kgx7
34kgx8

Decline DB fly

20kgx12
20kgx10 or 12
20kgx15

DB row

34kgx8
50kgx10
55kgx10
65kgx5
70kgx4 right, 3 left (nice and slow form, no partial wanking)

Pullups

8
6
5

BB pullovers

20kgx10
30kgx10
30kgx10

Comment: Dissapointed with bench. My right side started to give up at my last benching set. Very pleased with rows. I've always felt strong on that exercise. Didn't use any straps on rowing. Overall got very nice pump.

 

[philosopher]

Dont worry you will get that BP next time! Keep up the good work

 

[Bulkboy]

that is one strong session. think the bench looks ok, and dont forget u beat the prescribed reps. its the long term progress that counts dont worry also, those rows of urs are ridicolous

keep up the good work bro

 

[PrinceVegeta]

strong session man, huge rows!!

 

[Anabolicus]

Thanks guys. I do consider my rows to be pretty sexy.

5/3/1 Week 5, Deads

Deadlift

70kgx12
100kgx10

130kgx5
137.5kgx5
145kgx12

Lunges

4 sets @ some light weight.

Lying leg curl

2x12
2x10

Hacksquat machine calf raises

3x25

Comment: Apocalyptic pulling today. I kept accessory work light because we had 3km run today at school and my lower body was pretty flabby already.

 

[Bulkboy]

that is some incredible deadlifting buddy awesome work all over. keep it up!

 

[Anabolicus]

Thanks Bulky.

5/3/1 Week 5, MP

MP

20kgx10
30kgx10

40kgx5
45kgx5
50kgx12

CG bench

50x10
4x5 @ 80kg

BTN rope exensions

x15
x11

DB curl

14kgx6
20kgx6
25kgx6
25kgx6

Straight bar preacher curl

x12
x10

 

[Bulkboy]

sweet session bro. good military pressing coupled with some solid looking assistance work. huge db curls

 

[PrinceVegeta]

Nice session man, strong MP's

 

[miamiracing]

heavy ass deadlifts !!

 

[Anabolicus]

Thanks guys!

5/3/1 Week 6, Squats

Squat

20kgx15
60kgx10

115kgx3
122.5kgx3
130kgx10 (I fucking surpassed my previous PB by 5 fucking reps!)

Front squat

3x3@110kg

Leg press

3x15

Leg ex.

3x12

Hanging leg raises

3x15

Comment: I love myself.

 

[Bulkboy]

sick improvements in the squats mate. awesome stuff

 

[Anabolicus]

Thanks mate. I've set squat as my priority movement.

 

[Bulkboy]

Thanks mate. I've set squat as my priority movement.

i see, ur previous max was 150 kg right? judging by the set u did today u should be able to get more like 170-180 kg, so thats an enormeous improvement in short time. id love to see a video of ur squats

 

[Anabolicus]

i see, ur previous max was 150 kg right? judging by the set u did today u should be able to get more like 170-180 kg, so thats an enormeous improvement in short time. id love to see a video of ur squats

Will do man! I promise ill take a bunch of vids from different movements when I'm reaching near to the end of the program.