Skeptic's log.

[tim290280]

5/3/1 seems to be treating you well so far.

Do you want me to combine your log threads?

 

[Skeptic]

yeah, if you want mate. Doesn't bother me too much hehe

 

[Skeptic]

5/3/1 Week 1 Day 3

Bench
10@20kg
4@40kg
1@50kg

[email protected]
5@70kg
8@75kg

Upright rows
8@30kg
8@40kg
7@50kg

Pullups
Again, no idea how many sets I did, but there were 20 reps in total.

Did some side laterals after this.


Felt pretty good today, the last couple reps of bench were grinders, but I'm glad I got well over the 5 reps.

 

[Pickle]

5/3/1 Week 1 Day 3

Pullups
Again, no idea how many sets I did, but there were 20 reps in total.

.

Knowing how ur chin ups go, congratulations on doing 20 sets.

 

[Skeptic]

20 sets? no, 20 reps HAHA

I'll do the 20 reps for another week or so, then I'll raise it to 25 or something

 

[El Freako]

Good to see you've finally got 5/3/1 rolling Skip. I'm starting next week.

 

[Skeptic]

Awesome

5/3/1 Week 1 Day 4

Squat
10@20kg
5@60kg
3@100kg

[email protected]
5@135kg
5@145kg

GHR
6@BW-20kg
5@BW-10kg
5@BW-10kg

Seated Calf raise
20@20kg
15@40kg
10@60kg
10@60kg

Did some weighted side bends after this.

The squat weight felt really heavy today... I honestly don't know why 127.5kg felt so heavy. I grinded through though.

 

[tim290280]

I've found that depending on how you feel, once you get to 80% is when you notice the weights. Feeling a bit off, then 80% feels heavy, feeling good 80% feels light. Everything else under 80% is too light to really judge this (if they all feel heavy you probably haven't warmed up enough or shouldn't be training).

 

[Skeptic]

Heh, Shouldn't be training?

More warmup would probably be a winner.

 

[Skeptic]

5/3/1 Week 2 Day 1

MP
10@20kg
5@30kg
3@40kg

3@55kg
3@60kg
[email protected]

DB incline bench
6@25kg
[email protected]
[email protected]
[email protected]

Rear laterals
8@6kg
8@12kg
9@15kg
8@15kg

Felt pretty good today with the MP's.

5/3/1 Week 2 Day 2

sumo Deadlift
8@60kg
5@80kg
3@100kg
1@120kg

3@145kg
3@155kg
[email protected]

Goodmornings
7@50kg
7@60kg
7@65kg
6@70kg

Weighted situps (incline)
7@BW
6@BW+10kg
6@BW+10kg
6@BW+10kg

Deadlifts felt strong. Very happy with hitting 5 reps at 162.5kg.

 

[tim290280]

Your MP sucks as much as mine does.

I'm planning on doing some proper OH pressing soon. I've started off with handstand pushups (used to be able to do 20). It's what is limiting my bench at the moment.

 

[Skeptic]

My entire upper body is a weakpoint for me currently haha More specifically my chest/shoulders.

I am hoping this will kickstart my upper body for a very strong year next year

Seeing as I got 5 reps with 162.5, I am gonna aim for 4 reps with 170kg next week

 

[Pickle]

looking strong skip.

 

[Hypocrisy86]

keep up the hard work Skep!, 5/3/1 is looking good

 

[Skeptic]

^^ Yeah man, so far its feeling great!

5/3/1 Week 2 Day 3

Bench
10@20kg
5@40kg
3@50kg
1@60kg

[email protected]
3@75kg
6@80kg

Upright rows
8@40kg
7@50kg
10@40kg

Dead-hang Pullups
5@BW
4@BW
4@BW
3@BW
2@BW
2@BW
20 reps in total.

Did some bicep curls after this.

Bench is feeling really strong, I think I will confidently hit 100kg when I go for my new max!

Pullups felt heaps better, still not hitting too many reps, but they are getting better every week.

 

[El Freako]

What assistance protocol are you following Skip? I'm just wondering why you're doing upright rows (a pretty crappy exercise IMO) and not any chest/tri work like dips, CG presses or DB work?

 

[Skeptic]

I worked out the assistance work aaaages ago from an article I think you gave me. It said upright rows was one of the choices for Bench day.

I do Incline DB's on MP day, and I'll also do a tricep exercise as well.

 

[El Freako]

Can you remember which article? Are you doing the Triumvirate?

 

[Skeptic]

Shit, I have no idea hey...

I'm just gonna ride this out for the next 2 weeks and see where I'm at... then I'm gonna look into a periodization protocol.

 

[El Freako]

If you want to keep your assistance short do Boring But Big or The Triumvirate (both listed in the 5/3/1 Manual), I'd recommend The Triumvirate personally.