Anabolicus Begins.

[ironheart]

superb session bro. getting two PB's in one session! way to go buddy

 

[co05]

You blew that last set of squats away!

 

[Bulkboy]

awesome squatting anabolicus. seems u just never stagnate on those. with this speed of progression ur gonna be doing 4 plates for reps in a years time lol oh solid fronties as well

 

[Anabolicus]

Thanks guys!

5/3/1 Week 10, Bench

Bench press

50kgx17?
70kgx10

95kgx3
100kgx3
107.5kgx5

Low incline DB press

34kgx12
34kgx12
34kgx12
34kgx12

DB fly

3x12

DB row

34kgx10
50kgx10
55kgx10
60kgx6

(Yates) BB row (first time doing these)

60kgx10
90kgx8
100kgx6

DB pullover

34kgx8
34kgx8

 

[Big_Guns_Lance]

Strong presses mate. How'd do you like the Yates row's?

 

[Anabolicus]

Strong presses mate. How'd do you like the Yates row's?

They're great! I get this squeeze feeling at the top. They burned my lower back though I'm gonna up the weight and volume on them next time.

 

[Big_Guns_Lance]

^ sounds good mate. I feel them in the same area. Just make sure when you increase the weight the form is still solid and your torso doesn't change that much.

 

[Bulkboy]

good benching and high rep incline pressing anabolicus! oh and huge db rows as per usual as well. just out of curiousity. where are u residing in the world?

 

[Anabolicus]

good benching and high rep incline pressing anabolicus! oh and huge db rows as per usual as well. just out of curiousity. where are u residing in the world?

Estonia, not that far from you I'm prolly the only estonian here.

 

[Xiva]

Good incline bro!

When you say Low incline; How's the angle?

 

[Anabolicus]

Good incline bro!

When you say Low incline; How's the angle?

It's lower than 45 degrees. Somewhere like 30 or so.

 

[Xiva]

Okay Thats what i thought

 

[philosopher]

Strong bb rows there mate. You should try pendlay rows which is a real killer

 

[Anabolicus]

5/3/1 Week 10, Deads

Deadlift

50kgx10
100kgx5
120kgx3

145kgx3
155kgx3
165kgx6 (PB i guess)

SL leg press

4 sets up to 3 plates/side

DB RDL

3x10x34kg dbs

Lying leg curl

3x8

 

[philosopher]

Congrtas with the DL PB! Keep up the good work

 

[Hypocrisy86]

good job man,
those deads are looking great!

 

[co05]

Nice dead PR!

 

[Xiva]

Congratz with your dead PB, impressive

 

[Anabolicus]

Thanks guys!

5/3/1 Week 10, MP

MP

20kgx15
40kgx5

52.5kgx3
57.5kgx3
60kgx10 (PB, yeah whatever)

Side laterals

16kgx10
18kgx10
20kgx8
20kgx8

Dips

x10
+15kgx6
+30kgx4
+30kgx4

Rope pushdown

4 sets

DB curl

14kgx6
20kgx6
25kgx6
25kgx6

Dual DB preahers

3x8

Gonna get some beers later tonight

 

[Big_Guns_Lance]

Nice MP's and good weight on the lateral raises