Anabolicus Begins.

[PrinceVegeta]

Solid session man, those MP's look awesome!

 

[Big_Guns_Lance]

Great workout mate. Good to see you bashed out the 50k on MP's. That weight needs increasing now!

 

[Bulkboy]

awesome mate. strong MP's in that workout for sure. loving the deads the other day too. nothing like repping out a heavy ass weight

 

[Anabolicus]

Thanks guys, I truly appriciate your support.

 

[Anabolicus]

5/3/1 Week 3, Squats

Squat

20kgx12
50kgx12

100kgx5
115kgx3
127.5kgx8 (I believe I could have gotten more)

Front squat

4x5 @ 100kg
(thats like total 7 reps more than last week)

Leg ext.

3x30

Kneeled cable crunches

3x25 @ full stack x 10 kg.

The program is going great. I feel recovered and fresh every session and hit PB-s for reps aswell almost every session if not every. Altough I'm already afraid that I'll go crazy on deload week.

 

[PrinceVegeta]

Solid leg session bro, like the fronties after the normal squats, keep it up!

 

[Anabolicus]

Thanks PV!

5/3/1 Week 3, Bench

Bench press

50kgx15
70kgx10

85kgx5
95kgx3
107.5kgx5

Incline DB press

34kgx12
34kgx10
34kgx10

DB fly

2 sets

DB row

3x10 @ 55kg

BTN pulldown

4 sets

Dips

3x10.

Wasn't that motivated today.

 

[PrinceVegeta]

Very strong session man, those rows are awesome!keep it up man

 

[Anabolicus]

Thanks PV, I really apprieciate you stopping by.

 

[Bulkboy]

sweet benching, nice incline pressing and huge db rows there buddy not shabby at all for a "not so motivated" day

 

[Anabolicus]

Thanks Bulk !

5/3/1 Week 3, Deads

Deadlift

50kgx12
100kgx10

122.5kgx5
137.5kgx3
155kgx7 (still pretty solid compared to last week's 145x10)

GM

50kgx12
60kgx12
70kgx6 (i think)

Lying leg curl

4x12

SLDL

3x15 @ 50kg

Kneeled cable crunches

3x25 @ full stack + 10kg

 

[Bulkboy]

awesome deadlifting bro u nailed that 155 kg! liking the good mornings as well

 

[PrinceVegeta]

Crazy deads man, real strong, keep it up

 

[Anabolicus]

Thanks guys!
I had pretty bad hangover this morning. Still I went to gym.

5/3/1 Week 3, MP

MP

20kgx15
30kgx10

40kgx5
45kgx3
52.5kgx13 (The weight was supposed to be 51kg's yet i still repped out high rep set. Maybe i should increase my max?)

DB french press

14kg's x12
16kg's x10
18kg's x8
20kg's x6
14kg's x15

DB curl

14kg's x12
16kg's x10
18kg's x8
20kg's x10
14kg's x15

Seated side lateral raises

4 sets.

Hangover cured

 

[PrinceVegeta]

Solid session man,explain hangover!

 

[co05]

Wow, 13 reps on your last set WITH a hangover. Major props

 

[Bulkboy]

niiiice MP's man. looks like they've really come up alot lately. huge arm work as well.

 

[Anabolicus]

Thanks alot guys!

5/3/1 Week 4, Deload

I think I'm not gonna write down exactly everything I do on deload week. Prolly just few comments about my sessions.

I'm gonna slightly increase the volume, lower the weights to 50-70% and increase the amount of reps on accessory work.

Todays quad workout was great. I had really nice pump even though I used light weights.

 

[tim290280]

50-60%, why? I usually knock 20% off either the weight or the volume. Deloads are really important to get right. Too little work and you waste your time, too much and you don't have a break.

 

[Anabolicus]

Well I guess youre right since I believe you are way more experienced than me. Although i did increase the reps on accessory work wich made it pretty intense. Should i keep the reps same and just knock off 20 % then?