Anabolicus Begins.

[Anabolicus]

Greetings noblemen!

It's about time to stop lurking around like some homo and start posting along with my training sessions.

Some stats:
18 yrs old
188cm
~95 kg (pretty lean actually)
Been training since i was 14. Ofcourse first ~2 years were fooling around and shit.
Natural

So far i had followed UB/LB split since decebmer or january. I did alot of high rep work like 20 rep squats wich helped my legs nicely. Thus my 1RMs suffered a little bit. I'm gonna start 5/3/1 on monday and here are the maxes i've recently lifted to adjust percentages for the program:

Squat:150 kg(ATG with stance more narrow than shoulder width)
Bench: 120 kg
Dead: 180 kg (conventional)

So thats my story folks, stay tuned for tomorrows squat session:gaysign:

 

[Big VIC]

Very cool cant wait to see your results bro

 

[Big_Guns_Lance]

Solid weights your moving there. Look forward to seeing how you progress.

I'm sure you'll be of value here because there are quite a few people who follow 5/3/1 training. Good luck with it.

 

[MrChewiebitums]

awesome avater

 

[Anabolicus]

awesome avater

Thanks man. PS-d it all by myself:icon_ninja:

 

[PrinceVegeta]

Good luck man! strong lifts btw

 

[Bulkboy]

good lifts and stats mate. cant wait to see some sessions btw, u should post up some pics as well

 

[Anabolicus]

5/3/1 Week 1, Day 1 : Squat

Squat

12x20kg
12x60kg

5x115kg
5x120kg
5x130kg ( a little dissapoitnd here. I was hoping for 7 reps atleast.
(Stupid ass everyday benchers occupied the barbell I needed to use for exact weights. So I had to use a different older bar with different weights that were heavier than planned.

Front squat

3x8x90kg

Leg extension

3x30xsome light weight. (These really burned my quads)

Calf raise ss. Decline situps

3 ss. 3 sets.

Thats it. Will work my hams on deadlift day.

 

[Anabolicus]

good lifts and stats mate. cant wait to see some sessions btw, u should post up some pics as well

Thanks man, I will definately post some pics one day.

 

[Big_Guns_Lance]

Great squats there. Nice to see your doing ATG squats.

 

[Anabolicus]

Great squats there. Nice to see your doing ATG squats.

Thanks Lance

 

[PrinceVegeta]

Solid squatting man, keep it up

 

[Anabolicus]

Thanks PV!

5/3/1 Week 1, Day 2: Bench

Bench Press

15x50kg
10x70kg

5x90kg
5x95kg
6x102.5kg (my pb used to be 110x5, did those 2 previous sets really fatigue me that much??)

Incline DB Press

42.5kgx5
42.5kgxfail( I just couldnt get them up. I remember repping those for 12 on light UB days)
34kgx15
34kgx7 ss. incline db fly 14kgx10

WG Pullups

BWx10
BWx10
BWx8 (underhand)

DB Row

45kgx10
50kgx10
55kgx10

3 sets for bi's

Done. I suck.

 

[El Freako]

Did you drop your maxes to 90% as Wendler says?

 

[Anabolicus]

Did you drop your maxes to 90% as Wendler says?

No I didnt. Sorry didnt know that. Thank you for the advice anyway. Will do that.

 

[PrinceVegeta]

You should read the manual man, explains why you should start with 90% of weight and more important stuff.

 

[Anabolicus]

You should read the manual man, explains why you should start with 90% of weight and more important stuff.

Tell me where can i find it and I will do that gladly.

 

[El Freako]

Tell me where can i find it and I will do that gladly.

PM me your email addy.

 

[co05]

Yay!
Another, as El Freako once brilliantly put it, Wendler Disciple

There's a bunch of 5/3/1ers around here so don't hesitate to ask any questions

 

[Anabolicus]

PM me your email addy.

Done.