Prince Vegeta's legacy

[Bulkboy]

looking forward to see how u like the program prince nice pressing in that session. whats ur impression of the US so far? liking it? any major differences from europe to report?

always wanted to visit the US myself

 

[Hypocrisy86]

Congrats on the workouts man, keep it up!

 

[Pickle]

whens 5/3/1 start veggggggggg

 

[PrinceVegeta]

Hey guys

Today im gonna do legs and get my 1RM for squats, after this, 5/3/1 starts tommorow!

Day 1: Shoulders ( Strict press)+triceps
Day 2: Back (deads)+traps
Day 3:Chest (Bench)+biceps
Day 4:Legs ( Squat) +Calves


Ill do the first week 4 days in a row, so ill be done on friday, rest the weekend and then start with 2 on, 1 off etc.

 

[PrinceVegeta]

Fucking rec center was closed, changed the opening hours on labor day without putting it on the website....took my serving of beta alanine for nothing.....going later at about 7 pm

 

[Big VIC]

Fucking rec center was closed, changed the opening hours on labor day without putting it on the website....took my serving of beta alanine for nothing.....going later at about 7 pm

poor guy

 

[PrinceVegeta]

^^ lolz, im gonna do some pushups here in my room to make the beta alanine work lolz,

 

[PrinceVegeta]

Out of frustration and boredom, i did some pushups here in my dorm. Now, these are slow and well controled pushups wih emphazise on slow stretch and good contraction


bwx6
bwx8
bwx8
bwx8
bwx10
bwx10

Always start of slow, elbows cracking and chest stretching out, then when it warmed out, knocked out 10 easily, gonna start doing these everyday except on shoulder and chest day, see if it helps filling out my flat chest

Was not even close to muscle failure, so first two weeks will be easy i think

 

[Adam23]

don't do pushups everyday man, it's too much !!!

once or twice a week is good !!!

keep up the hard work PV

 

[PrinceVegeta]

^^ i read this pretty good article on www.t-nation.com about pushups...will put it here


http://www.tmuscle.com/free_online_...erformance/buttonpopping_pecs_in_just_8_weeks


Thanx for stopping by man!

 

[PrinceVegeta]

Finally!! an awesome leg session!

Squats ATG
barx10 WU
95lbsx10 WU
135lbsx8
185lbsx6

Parallel with belt
225lbsx5
245lbsx3
275lbsx2
315lbsx1
325lbsx1...my 1RM for the 5/3/1 cycle

Leg press
5 plates each sidex10
6 platesx8
6 platesx6, 12x45=540+118=658 pounds

Leg extensions unilateral
80lbsx10
100lbsx6
80lbsx12

Single leg curls
80lbsx12
100lbsx10
120lbsx8
140lbsx6...pb in think

Stiff leg deads
95lbsx10
135lbsx8
185lbsx6
225lbsx6

Did some calves and ab work and got out!!


Tommorow the 5/3/1 begins!!

 

[PrinceVegeta]

5/3/1 stats

1RM

Squat: 325 lbs, 90%=292.5
Deadlifts: 405 lbs, 90%=365
Strict military press: 145 lbs, 90%=130
Bench: 205 lbs, 90%=185

Gonna put those numbers in the spreadsheet that ElFreako has posted and start tommorow

Gonna do them in this order
1. Strict press, 9 sets shoulder work, 6 sets triceps
2. Deads, 9 sets back work, 6 sets traps
3. Bench, 6 sets extra chest work, 6 sets biceps
4. Squats, 9-12 extra leg work, 4-6 sets calves

That is all

Gonna use 90% of my max like Wendler says, in order to start light and keep progressing

 

[Maxmonzter]

that looked like it was some intense session, good job

 

[PrinceVegeta]

thanx man, i feel it now in my legs 2 hahaha

 

[Adam23]

^^ i read this pretty good article on www.t-nation.com about pushups...will put it here


http://www.tmuscle.com/free_online_...erformance/buttonpopping_pecs_in_just_8_weeks


Thanx for stopping by man!

good article man




325 lbs on the squat for 1RM is awesome bro !!!

keep it strong PV

 

[PrinceVegeta]

Thanx adam! eventhough its my 1rm now, ive done 160kg before for a rep, which is 160x2.2=320+32=352 pounds,

 

[Bulkboy]

whats ur impression of the US so far? liking it? any major differences from europe to report?

mhmmm:bball:

hehe, strong squatting in that last session mate. but why not go ATG all the time with ur squats instead of paralell. its better for both ham development and knee longevity imo.

 

[PrinceVegeta]

mhmmm:bball:

hehe, strong squatting in that last session mate. but why not go ATG all the time with ur squats instead of paralell. its better for both ham development and knee longevity imo.

lolz, was about to answer the question, totally forgot cuz i got to excited of startin my 5/3/1 session!

USA report:

So far im really liking it here, the school is great, campus is big but has everything u need, like my dorm, my roommates are cool as hell, only thing that gets to me is the 40 degree celcius weather...too fuckin hot lol


The gym here at school is huuuge and is well equipped, never seen a gym so big and well equipped in my life, i never have to wait for anything, and it's pretty hardcore, lots of big guys in the gym, and the feeweight section wiht the benches, racks etc, is seperated of the cardio/machine stuff, so no problem their either, saw some pretty big and strong guys rolling around, there is this one guy that did 185lbs curls, and the form wasnt the shabby either,

Food is much cheaper then in Europe, they sell protein powder in the supermarkets, and if you go to a big supermarket like a big HEB, they have all the sups u need.

Lots of hot bitches, parties and events around school, so always busy,


The only downside is that if you dont have a car, its hard to move around, everything is far and the infrastructure isnt as good as in europe, in texas anyways, think has to do with the size of texas, to damn big

Will report some more stuff later

 

[Natzo]

^^^^

sounds like you're having a great time!

hey just a tip, you should make a thread here in mecca about your stay. nothing fancy,.. probably updated once or twice a week.maybe with pics?
funny stories.. ?

I want to learn from your experience, cause I want to do the same thing.

pls consider this.

 

[PrinceVegeta]

^ do you have facebook natzo?! i have pics there that u would like