Prince Vegeta's legacy

[Pickle]

nice comeback to 5/3/1 with the shoulder presses the other day buddy. you fucking killed it i love u long time.

 

[PrinceVegeta]

Thanx Rob and Kai, kai is back whoohoo!! now start posting!!

@ timmy!! of course buddy!! mine was also meant to be sarcastic!

Thanx Pickle, looking big and burly in ur display xooxoxoxoxox

 

[PrinceVegeta]

Did some walking on an empty stomach, walked to the hospital to drop of something, was 2.2 km in about 20 minutes, just a relaxed walk, gonna do bench session 2day and might do 20 min bike

 

[Xiva]

Solid sessions champ. Looks very promising.

How's your basket going ?

 

[PrinceVegeta]

Solid sessions champ. Looks very promising.

How's your basket going ?

Havent played since the ankle injury, will go next tuesday though for sure!

 

[PrinceVegeta]

5/3/1 cycle 1, week 1, day 3, bench

WU
40kgx8
40kgx8
Working sets
60kgx5
65kgx5
70kgx17, lolz, set my bench real low at 80 kg, just want to make sure i wont plateau anytime soon, 1rm calculated=109,8..right were i am at the moment 110kg

Incline dumbell
40kgx6
38kgx6
36kgx6

Crossovers
12.5kgx8 3 sets, real slow rep, emphasis on stretch

Barbell Rows ( will start doing these with the same weight as the bench every time, so as the bench increases, do will my rows
70kgx12
70kgx10
70kgx10
70kgx10, grip was total failure today, couldve easily gotten more, F*ck

Arm superset
Dumbell hammer curls bilateral ss with unilateral overhead dumbell extensions
20kgx8/10kgx12
20kgx8/12kgx12
20kgx8/14kgx10
22kgx6/16kgx6..think its a pb for unilateral dumbell extension

Nice session overall, tommorow off, gonna help a friend move, friday is squats!! repping out 110kg!

 

[jonathan]

110 kg all right

 

[_ROBERTiNHO_]

Nice cardio on bench Just kidding. Nice strategy betwen bench and rows.

 

[PrinceVegeta]

Thanx rob and jon!

 

[PrinceVegeta]

My chest is sooore from all the high reps!!

 

[Natzo]

HUge reppage bro!

great volume troughout !

are you going to adjust your max? or are you continuing with 80kg!?

 

[PrinceVegeta]

HUge reppage bro!

great volume troughout !

are you going to adjust your max? or are you continuing with 80kg!?

Im just going to continue with the 80kg, my bench has always been my weakest lift, just gonna give it some time and be patient, just add 5 kg next cycle and from there just add 2.5 till i can get 100kg for 8, then ill be happy

 

[tim290280]

Barbell Rows ( will start doing these with the same weight as the bench every time, so as the bench increases, do will my rows

I took a slightly different approach. I set my DB row to >50% of my flat BB bench so that I would effectively be stronger in my back. This way you get less shoulder issues IMO (no proof to back this up).

 

[PrinceVegeta]

I took a slightly different approach. I set my DB row to >50% of my flat BB bench so that I would effectively be stronger in my back. This way you get less shoulder issues IMO (no proof to back this up).

I do my DB rows on deadlift day and pullups/pulldowns on shoulder day, split up my back work as much as possible

But the dumbells only go to 40kg there, but in june ill be going back to my old gym, where they go up 2 70kg

 

[PrinceVegeta]

Helped a friend move out of and in to a new appt, 4 hours total, each appt was 2 stairways, so did lots of stairwalking, my quads were cramping up, just hope it doesnt affect my squats tommorow

 

[PrinceVegeta]

5/3/1 cycle 1, week 1, day 4, SQUATS

wu
barx6
50kgx6
80kgx3
90kgx3
Working sets
95kgx5
100kgx5
110kgx14..awesome set

Pin front squats, ATG, really low, work on explosive power from the bottom
60kgx3
80kgx2
80kgx2
70kgx3

Unilateral leg press( foot placed high for hams)ss with uni calf press
100kgx10
100kgx10
100kgx10

Back extensions
BWx10
BW+15x10
BW+15x10

Machine crunches
55kgx10
60kgx10
60kgx8, was tired..

Tommorow gonna do a light UB workout, gym is closed on monday, resume on tuesday!

 

[_ROBERTiNHO_]

Great set man!

 

[PrinceVegeta]

Great set man!

Thanx Rob, that puts my 1rm at 161kg, right where i am in reality, so anything better then this effort is a improvement!

 

[PrinceVegeta]

Went to the gym today and did a UB session, gym is closed on monday, so will resume week 2 on tuesday! have a great weekend everyone!

 

[Xiva]

Thanks and you too!

Gym closed, mine tooooo - Sucks
- Think i'll´have to drink my pain away