Prince Vegeta's legacy

[jonathan]

come on vegeta, becoma a super saiyan

 

[Bulkboy]

nice session bro. heavy deads and cable rows

 

[PrinceVegeta]

thanx bulky and jon

 

[PrinceVegeta]

Shoulders and Biceps

Standing press
20kgx15WU
40kgx12 WU
50kgx10
60kgx6
70kgx1...strict
70kgx3, a bit looser
75kgx1, not the prettiest form
75kgx1, ditto, delts were feelin like cement

Upright rows, wide
40kgx8
50kgx6
60kgx4

Smith machine seated military press, no lockout, no stop at bottom, continous reps, full range, to fill in teh blood
60kgx12
60kgx9
60kgx7
50kgx8
40kgx6...no more then 30 sec rest in between,...the swoleness was amazing!

Standing unilateral cable rear laterals
3 sets of 12 reps, cant remember kg's

EZ bar curls
30kgx10
40kgx8
40kgx6...grip gave out from back work yesterday

Unilateral cable curls
3 sets of 10-8-8 reps, kg?

Oly curls shoulder width, super strict
30kgx8
30kgx8
30kgx8
30kgx6

Did 20 min of cardio...


Legs tommorow!! Heavy fronties!!

 

[Hypocrisy86]

awesome work bro, keep it up.

cardio after training sure does drain ya huh?...

 

[Big_Guns_Lance]

Heavy bb presses there mate.

 

[PrinceVegeta]

Thanx hypo and BGL, they felt heavy for sure!

 

[PrinceVegeta]

Im too sore to train today, gonna do legs tommorow, saturday some chest and tri's and monday gonna start 5/3/1 again!

 

[PrinceVegeta]

Shitty leg workout, slept only 3 hours and went after only having a lite breakfast, plus my cns was completely fried from deads and presses

FSQ
20kgx6WU
40kgx6
60kgx5
80kgx3
80kgx3, felt super heavy, ugh..

Leg presses( excluding sled weight)
50kgx12
100kgx12
150kgx12
200kgx10
240kgx8

Did some ab work, extensions and called it a day..ugh..

Tommorow a light chest and tri work, heal up in the weekend and then start 5/3/1, starting numbers to come soon

 

[PrinceVegeta]

Chest and Tri

Bench
20kgx15
40kgx12
60kgx10
80kgx5
90kgx2
90kgx2
90kgx2
80kgx3
80kgx3
80kgx3, little rest in between, good pump

Incline Smith presses
60kgx12
90kgx3
90kgx3
90kgx3
80kgx5
80kgx5

Skull crushers
20kgx12
30kgx10
35kgx8
40kgx3...too heavy..

Did some reverse grip pushdowns till failure then normal pushdowns to extra failure, 3 sets

Did 20 min cardio and some shoulder rehab

Monday is start of 5/3/1

 

[Xiva]

Good round champ

Once again, i would like to point out, that i think you have better programs to do than 5/3/1. You're not strong enough for 5/3/1. (This is not ment negative in any way )

 

[PrinceVegeta]

^^why do you think so?why wouldnt i benefit from the program if i am not strong enough?fyi,this would be my second go at 5/3/1 and the first time i gained some good strength and broke many bp's in the process

 

[PrinceVegeta]

First 5/3/1 session

ohp
45x5
50x5
55x11... Went up easy, but shoulders were still sore from sat.couldve gone higher

wide upright rows
3x40kgx8....easy peasy

standing dumbell press
2x26kgx6

done unilaterally
2x32kg each arm,pretty heavy

pulldowns
60kgx12
3x75kgx8-6-6

cgbp
50kgx10
3x70kgx8-6-6,chest was sore from sat, had to stop sets prematurely because of extreme burn lol

did 4 sets of hanging leg raises 8 reps

did 20 min cardio

tommorow is deads!!!

 

[PrinceVegeta]

Oh right, starting numbers for 5/3/1

ohp-60
deads-160
bench-90
squat-125kg

went a bit extra light in the starting numbers on purpose,dont really know what my 1rm's are,this way im on the safe side


Finally,tommorow stable internwt at my place,im tired of typing on my iphone lol

 

[Xiva]

Yo champ
- i'll be xplaining at school.

 

[jonathan]

unilaterall dumbell presses look fine man

 

[Xiva]

To make a short xplanation out of it. But first; I'm sure it will work and that you'll gain strength, but i think you have better options.

First of all, singels or dobbles for that matter requieres you're to be very strong, before you'll get something out of it, compared to 3 reps and 5 reps. I met guys that liftet 260 in DL, benched 180 and squated 200+ raw and they still never did singels, due to the fact that they thought they would be better off with 3-5 reps. And it was acctually those guys, that adviced me/others not to do the 5/3/1 before you are stronger than them/him.

The reason for all this:

1. Singels are not really that good

2. When you aren't that strong, 3x 85 % will acctually be very though for you. And since 3x 85% is supposed to be an easy set, which it will not be, due to the fact that your strength are that low. You'll be doing some sets that will be hard for you, and infact is supposed to be light. And therefor you'll not be able to go all out @ your toughest set.

If you have a max @ 300kg 3x85% will not be that tough

If you have a max at 100kg 3x85% will be a very tough lift.

And that is basicly the reason, why you need a pretty solid basic strength before doing 5/3/1.

I know it's fucking messy, but my english isn't that good. Hopefully you understood, otherwise people with better english, could perhabs explain it another way.

 

[Xiva]

and besides i belive that you deload to much in that program

 

[PrinceVegeta]

^^ well it would take at least 4 cycles before the weights get heavy enough that i wont get at least 3 reps with the given weight. Remember that i start out very light in order to keep the reps in the higher rep range during the first 4 week cycles, so no last set of the current week will be loew rep, mostly in the 8-12 range, only when the weight gets heavier in the neart future will it go down to the 3-6 rep range and then another while before it gets heavy enough that i would only get the given reps in the program, and when i do reach that point, i would just reevaluate my 1rm's take 90 % of them, like described in the program, and start over, its all about small gains during a long period of time

And its not 85% of my 1rm, is 85% of my 90% of my 1 rm

Have you read the 5/3/1 manual? i think it does a reptty good job explaining why this program would work and there is no mention of needing a certain level of strength

Thanx for discussing this matter with me, its nice to have a healthy discussion!

 

[PrinceVegeta]

Cycle 1, week 1, day 2

deads
120x5
130x5
140x12....damn grip gave out,happy with the effort

shrugs
100x8
120x8
140x6

dumbell rows
40x10x2
40x8....grip was dead

wanted to c uf i could clean and press the 40 kg dumbell, got it with the right hand! Pb

hammer curls
18x8
20x8
20x8...need to beef up teh forearms

fsq
60x8
60x6
60x6, not close to max, but good pump and technique was spot on,ATG

pause at bottom fsq
60x3
60x3
100x1

did 20 min cardio