Skeptic's log.

[Skeptic]

Its not capped anymore lol. It was capped because I went over our download limit.

 

[Skeptic]

So I'm starting 5/3/1 again tomorrow. How are these for accessories?

Squat: Front Squat, GMs, weighted situps.
Deadlift: GHR, Hyperextensions, Side bends.
Bench: Pullups, DB shoulder press, CG bench.
MP: DB rows (Goal is Kroc row style), Incline DB press, Dips (these are pending on whether my shoulders like them or not).

Any comments appreciated.

 

[Skeptic]

5/3/1 Cycle 1 Week 1 Day 1

MP
8@20kg
5@30kg
4@40kg

5@50kg
5@55kg
5@60kg

DB row
8@20kg
15@30kg
15@30kg
10@30kg

Incline DB bench
6@30kg
7@30kg
7@30kg

Dips
8@BW
7@BW
First time I've done these in like a year due to my shoulders. They actually didn't feel too bad.

MPs felt a little heavier than they should have. I feel a little twinge in my left trap also... not sure what happened though.

 

[El Freako]

Set your max lower for next week and see how you go.

 

[Pickle]

overall its a massive sexy session and solid comeback. No advices ur exercise choices seem sexual. theres a lot of push moves but it seems to balance. xoxoxoox

 

[Skeptic]

I set my maxes heaps lower because I wanted to start light. I'll see how I go with the rest of this week though.

 

[Bulkboy]

welcome back to the 531 club buddy first session looks good. solid presses and rows. will be stopping by

 

[PrinceVegeta]

Nice start to 5/3/1 skippy!! solid session

 

[Skeptic]

Thanks guys! I think I strained my left trap though... its quite uncomfortable. I have to do deadlift today so I will see how it feels.

 

[El Freako]

I once strained a glute doing curls...

 

[Skeptic]

Haha, well it turns out that its not my trap. I can freely flex both without feeling pain... It's my neck. I decided to lay off today and do day 2 tomorrow instead to give it a rest because I can barely turn my head lol

 

[PrinceVegeta]

u dont have to tun your head while deadlifting!! no excuse!! just kidding , heal up soon!

 

[Skeptic]

5/3/1 Cycle 1 Week 1 Day 2

Sumo Deads
Bar warmup: GMs & squat
5@60kg
5@80kg
3@100kg

5@120kg
5@130kg
10@140kg EASY PEASY

GHR
5@BW-20
5@BW-20
5@BW-20
Need a lot of work on these.

Hyperextensions
12@BW
10@BW+10kg
15@BW+10kg

Side bends
20@BW+10kg
20@BW+10kg

Lower back was fried after the last set of deads. Happy with the result though.

 

[Pickle]

great session skip, i was going to tell u to aim for 9 but u did 10 so lol

 

[tim290280]

Have you got some sort of assissted GHR??

 

[Skeptic]

Ghetto ones on the Lat Pulldown machine

At 130kg I was thought 'oh, maybe I might not get the 8@140kg I wanted' ... but as soon as I pulled the 140kg and repped, It jus felt easy.

 

[PrinceVegeta]

Nice deads man!

 

[El Freako]

Making easy work of the deads, good work.

 

[Skeptic]

Last week
5/3/1 week 1 day 3&4
Bench
7@80kg
Squat
7@135kg

Today
5/3/1 Week 2 day 1
MP
10@20kg
5@30kg
5@35kg
3@45kg

3@55kg
3@60kg
3@65kg (felt heavy. I'll finish with the current max next week, but I'll consider dropping it for the next cycle)

DB rows
10@35kg
10@35kg
8@40kg
7@40kg

Incline DB bench
8@30kg
8@30kg
8@30kg
7@30kg

Dips BW= 91kg
8@BW
8@BW
6@BW

Mp's have been feeling very heavy. Will have to think abotu it next cycle.

Dips felt pretty good actually, might go for 3x10 next week.

 

[Pickle]

military session was ok. but i love the 7 reps on the bench and the squat buisness!