Anabolicus Begins.

[Anabolicus]

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

Good Point! Will do!

 

[Anabolicus]

I'm back, bitches.

5/3/1 Week 9, Squat

Squat

20kgx15
60kgx10

115kgx5
120kgx5
130kgx11 (this was fucking brutal, and yeah PB aswell

Front squat

100kgx5
100kgx5
100kgx5

Leg press

3x10

Leg ex.

3x12

Decline situps

3x15

Comment: I was pretty nervous about the squats because I was afraid I'd fail at them since I had fair amount of beer and vodka last friday. Luckily everything went well.

 

[PrinceVegeta]

Awesome squatting man, nice pb! what is your 1RM?

 

[Anabolicus]

Awesome squatting man, nice pb! what is your 1RM?

Thanks man! My 1RM used to be 150 kg before i started this program.

 

[Big_Guns_Lance]

And everything did go well inspite of your alcohol intake! U blasted those squats mate! Nice big man.

 

[Anabolicus]

Thanks Lance!

5/3/1 Week 9, Bench

Bench press

50kgx15
70kgx10

90kgx5
95kgx5
100kgx8

Low incline DB press

34kgx5
42.5kgx6 (barely got these up from my chest at the first rep so didn't bother doing any following sets with this weight)
34kgx10
34kgx10
34kgx7

DB fly

3x12

DB row

34kgx10
50kgx10
55kgx10
60kgx8
45kgx10

WG pullups

5
4
4 (impossible to perform after the rows)

DB pullovers

34kgx8
34kgx6
34kgx6

Phew, done.

 

[PrinceVegeta]

Solid session man, strong presses

 

[KurtyJ99]

Lots of volume, which I like.

Seems to be alot of Euro guys on here, sweet.

 

[Anabolicus]

Prince: Thanks man!

Kurty: Lol, how did you figure out I was from Europe?

 

[ironheart]

good session bro. strong bench. good job on the incline db press as well. solid numbers all over the place

 

[Bulkboy]

last two sessions looks awesome anabol great squats, and grats on the pb bench looks good too keep it up!

 

[Anabolicus]

Thanks guys!

Ok, today was really shitty session. Felt weak, grip felt weak.

5/3/1 Week 9, Deads

Deadlift

70kgx10
100kgx10

137.5kgx5
145kgx5
155kgx6 (after the 6th rep a really sharp pain struck into my lower right erector and i had to stop)

SL leg press

4x8-10

DB RDL + Lying leg curl

3x12+3x12

Hacksquat machine calf raises

3x36

 

[philosopher]

Sucks bro! Hopefully its nothing major but besides that good effort there anabolicus!

 

[ironheart]

good session bro. good effort on the deadlift, hope it's nothing serious. props for finishing the session despite the pain in your back.

 

[Xiva]

Good deadlift for sure!

Hope it's nothing serious.

Are you doing touch and go deadlift?

 

[Anabolicus]

Thanks for the support guys!

Good deadlift for sure!

Hope it's nothing serious.

Are you doing touch and go deadlift?

Um not really i think. I let the weight stay down for like 2-3 secs otherwise my grip would fail.

 

[Anabolicus]

5/3/1 Week 9, MP

MP

20kgx15
40kgx10

50kgx5
52.5kgx5
57.5kgx11 ( I raised my 1rm by 10 kgs as PV suggested and still repped out a high-rep set.)

Seated side laterals

3x10-15

Dips

x10
+15kgx8
+30kgx5
x15kgx8
x8

DB french press

3x15

DB curl

14kgx6
20kgx6
25kgx6
27kgx4

Preacher curl

3x8

 

[tim290280]

Be interesting to see what your 1RM on your MP is (as in what you can actually lift not what you are estimating off).

 

[Anabolicus]

Be interesting to see what your 1RM on your MP is (as in what you can actually lift not what you are estimating off).

Actually I tested my 1RM last week. I failed to lock out 70kg, yet i calculated my weights by 70kgs and here I am repping out high rep sets.

 

[Anabolicus]

5/3/1 Week 10, Squats

Squat

20kgx15
60kgx10

120kgx3
130kgx3
137.5kgx9 (PB)

Front squat

100kgx7 (PB)
100kgx5
100kgx4

Leg press

4x10

Leg ex.

3x12

Comment: Damn, felt good. Can't wait for next week's 145kg set!