Anabolicus Begins.

[Bulkboy]

damn right those are some sexy squats man. damn ur just getting stronger and stronger on those! whens it gonna fucking stop lol im getting worried. ur right up there with my 140 kg for 12 rep pb

jk, wish u all the best and continious improvements mate

 

[Tonka]

Very good work on your squats mate , awesome leg session there!

 

[PrinceVegeta]

Awesome squats man!! strong mofo!

 

[Anabolicus]

Bulky: Yeah man, I'm a bit confused myself. I've never experienced progress like that before. This program is the shit I say. Btw, thank you for kind words. I wish you the best aswell.

Tonka: Thanks man I appreciate you stopping by.

PV: Yeah thanks man, but look who's talking I mean you are a strong mofo yourself aswell.

 

[El Freako]

A PB on the squats I presume? Nice work.

 

[Anabolicus]

Thanks Freako!

5/3/1 Week 7, Bench

Bench press

50kgx15
70kgx10

87.5kgx5
97.5kgx3
110kgx3

Incline DB press

34kgx5
42.5kgx7
42.5kgx5
--short rest--
34kgx5
34kgx7

DB fly

2x12@20kg

DB row

34kgx10

50kgx20
50kgx15
50kgx12

T-bars (bar weight not included)

75kgx10
100kgx8
100kgx6
75kgx12

BTN pulldown

2x15

Comment: Disappointed with bench, satisfied with inclines, pleased with rows. Back work nearly gave me a heart attack

 

[PrinceVegeta]

Good session man, strong benches and chest work! keep it up!

 

[Tonka]

Your Chest and back workouts are definitely intense! Just what your body needs, keep the good work up!

 

[philosopher]

Dont worry. You will get the bench next time take the dissapointment and convert it to anger next time and I will asure you a great bench

 

[Anabolicus]

Thanks alot guys!

5/3/1 Week 7, Deads

Deadlift

70kgx10
100kgx10

130kgx5
145kgx3
162.5kgx6

Single legged leg press (higher stance to hit hammies and glutes)

4 sets

Lying leg curl+RDL

3x12+3x12

Hacksquat machine calf raises+Decline situps

3sets+3sets

Comment: Decent pulling i guess. Glutes are feeling swole

 

[Bulkboy]

very impressive pulling right there buddy good job on the assistance work as well

 

[Anabolicus]

Thanks Bulkster!

5/3/1 Week 7, MP

MP

20kgx15
30kgx12

45kgx5
50kgx3
52.5kgx15 (lulz)

CG bench

50kgx15
80kgx5
90kgx3
80kgx6
50kgx12

Rope pushdown

2x12

DB curl

14xkg6
20xkg6
25kgx6
25kgx6

Peacher concentration curls

2x12

Side lateral raises

3 dropsets.

 

[PrinceVegeta]

Strong sessions man! u chrushed tome deads and mp's!!

 

[Bulkboy]

damn boy, i think u started out alittle conservative on those MP's ur repping that out like nothing. good session buddy

 

[Anabolicus]

PV: Thanks man!

Bulk: Agreed. I had never done standing MPs before and it's logical that when I tested out my 1 RM it was going to be shabby. Thanks for stopping by!

 

[Tonka]

Glad to see your workouts being really intense! Hammered those mps and deads.

 

[miamiracing]

good workout anabol !

 

[Anabolicus]

Thanks guys!

5/3/1 Week 8, Deload

Bah, just got back from this week's first deload session. I really don't feel like having deload. I'm just gonna get over with it and start hitting the weights heavy next week. Can't fucking wait!

Not gonna post deload sessions so check back at next monday guys!

 

[Big_Guns_Lance]

I've started 5/3/1 now and i'm not looking forward to deloading either. But might as well give it a try instead of training straight forever with no deload lol. Looking forward to next week big guy

 

[PrinceVegeta]

I feel deloading helped me alot in recovery and gettin some new pb's, so it is for the best! If i were you, during this deload week, i would try going for a new 1rm for standing presses, as it seems really too light right now for you, i know it defeats the purpose of deloading, but this way u can train each move with the same intensity, just a thought