Tysken 5/3/1

[dbunch]

LoL - What are you studying?

[Deleted]

17-02-04 squats. KG.

Wu:5*40,50,60
Main: 5*75, 3*85, amrap @95, 4 reps.
Followed up with front squats, 70/60kg. Captains chair, plank. Attempted ab wheel but couldn't perform it properly.
That was the last of the heavy week of the first cycle. My calculated 1rm is lower than my earlier 1rm for all but the OHP, but I definitely feel more confident on all exercises, even with heavy weights.


Dbunch:
I study psychology. First exam went to sh*t, and both already were a retake. So, another attempt in may. Second one I definitely passed, probably with distinction (we only have two grades. Passed and passed with distinction, some assignments you can only pass)

[Deleted]

2017-02-08 OHP deload week
WU: 20*5, 20*5, 25*5
MAIN: 20*5, 25*5, 30*5
finished off with some light unilateral barbell press (I don't know the proper name for the exercise) barbell rows and cardio.

I've felt a little under the weather for the last two days, but it was a good idea to force myself to the gym today, I feel a lot better now.

[Ryan]

You know what? A lot of people forget that getting to the gym can actually help you feel better. It increases your heart rate, which speeds up blood flow and that does all kinds of good things including helping to reduce tension (by dilating arteries) and by getting nutrients out to your body at a faster pace. As long as you drink plenty and the cold is mostly above your shoulders, you're doing the right thing going to the gym. No surprise that you feel better now!

[Deleted]

2017-02-09 DL
Wu: 5*50,60,70
Main: same as warmup
3 sets of assisted pullups, captains chair, kettlebell swings each. Some cardio.

Yeah, I noticed that in the past too. It's just that motivating myself to go to a packed gym or to get up early enough to get there before everyone else can be hard when I'm sick, since I usually prefer to avoid social contact at those times.

[Deleted]

Due to stinging shoulder pain I decided to take the weekend off training, instead aiming to get back in there by monday, on the next cycle.

Good weekend to you.

[Deleted]

Current bodyweight: 100 kg

2017-02-13 OHP
Wu: 5*20, 5*22.5, 5* 25
Main: 5*30, 5*35, amrap@37.5, 7 reps
3 sets of 8*30, barbell row, javelin press with an e-z-bar

[Deleted]

2017-02-14 deadlift. Weights in kg
WU:5*52.5,65,77.5
Main: 5*85, 5*97.5, amrap@110 4 reps
3 sets of deficit deadlift, assisted pullups.

I used straps on the amrap today because my grip felt weak and I really wouldn't want to fail because of that. Generally felt a bit slow today, might be because I'm currently going back to my old day rhythm, where I get up at like 5 am and haven't quite gotten used to it yet.

[Deleted]

2017-02-16 bench. Weights in kg
Wu:5*30,5*37.5,5*45
Main: 5*50,5*55, AMRAP@65, 5 reps
5*65,4*65,3*65,2*65,1*65

Had to finish there because I'm on a tight schedule today.

[Deleted]

2017-02-17 squats. Weights in kg
WU: 5*45, 5*55, 5*65
Main: 5*72.5, 5*82.5, amrap @95, 3 reps
Then 3 sets of 8*72.5
, captains chair and weighted plank.

Pretty disappointed at the AMRAP, had expected more.

[Deleted]

2017-02-20 OHP weights in kg
WU: 20*5, 22.5*5, 27.5*5
Main: 30*3, 35*3, amrap@40, 6 reps
3 sets of 6-8*30, javelin press, barbell rows
30 min cardio

[Deleted]

At my parent's place in the country until Friday, so today and tomorrow I'm just doing some light cardio and some conditioning. Shoveling snow, carrying buckets of sand, that type of thing.

[Deleted]

2017-02-25 deadlift weights in kg
Wu: 5*52.5, 5*65, 5*77.5
Main: 3*90, 3*105, amrap@117.5, 3 reps
3 sets of 5 paused deadlifts, 90kg
Assisted pullups, kb swings

[Deleted]

2017-02-26 bench, weights in kg
Wu: 5*30, 5*37.5, 5*45
Main: 3*52.5, 3*60, amrap@67.5, 4 reps
5,4,3,2,1* 65
DB rows
Assisted dips
Pushups

[Deleted]

Totally forgot to log yesterday.

2017-02-28 Squats, weights in kg

WU: 45*5, 55*5, 65*5
Main: 77.5*3, 87.5*3, AMRAP@100, 4 reps
95*5,4,3,2,1
Front squats, 70*5, 60*5, 60*4(failed the 5th)
Captain's chair, planks

[Deleted]

2017-03-02 OHP
week 3, 2nd cycle.
Bodyweight: 101 kg
Weights in kg

WU: 5*20, 5*22.5, 5*30
Main: 5*35, 3*37.5, amrap@42.5, 6 reps

1-5,5-1 reps(pyramid)@37.5
30 min of cardio

Lent has begun and since I decided to, additionally to the law of abstinence from mammal and fowl meat, abstain from sweets, chips, soda and the like. I will combine this with aiming for a weight loss, as at this point even my family is getting worried about my weight and I have noticed some health issues myself. If I risk to lose a kg here or there on a 1RM but lose a few kg of body weight that's worth it.

[Deleted]

2017-03-07 Deadlift week 3 cycle 2, weights in kg
Warmup: 5*52.5,5*65,5*77.5
Main: 5*97.5, 3*110, amrap@125, 3 reps
Pretty beat up but happy after that amrap so kept assistance light with some captains chair and assisted pull ups.

[Deleted]

2017-03-08 week3,cycle2, bench. KG.
Wu: 5*30, 5*37.5, 5*40
Main: 5*55, 3*65, amrap @ 70, 4 reps
3 sets of 8*55

Kept it short today because I felt pretty beat after the amrap. Felt good, all in all.

[Deleted]

17-03-09 wk3,cycle 2, squat weights in kg

Wu: 5*45,5*55,5*65
Main: 5*82.5, 3*95, amrap@105, 2 reps

Planned to do 3 sets of 8*82.5 but failed on the fourth rep or so of the first set, so I just lost motivation for today and got the Hades out of there.

I was really disappointed at myself today, both at the amrap and that I failed assistance. It would probably have been a better idea to take a day to rest today.
Oh well, these things happen. Planning to do deload next week and then 1rm on the main lifts next Sunday.

[Ryan]

Don't lose sleep over AMRAP and assistance work, also don't put too much stock in success in those areas either.

They are helpful for general strength, but are of peripheral value (and some would argue little value) in context of achieving a higher PL total.

Just my $.02

[Deleted]

17-03-14 cycle 2 wk4, deload. OHP. Kg

Wu: 5* 20,22.5,27.5
Main: 5*27.5, 5*30, 3*35
Javelin press, captains chair.

Cut my left pinky pretty deep yesterday, hurts a lot and handicaps me more than I'd expected. Might squat tomorrow rather than deadlift.


Thank you Ryan, I will keep that in mind. It's just that it's a little frustrating to see ones calculated 1rm go down by a kg, even though I know that this barely means anything for my real 1rm.

[Deleted]

2017-03-15 cycle 2, wk4(deload) Squats

WU: 5*45, 55, 65
Main: 5*65, 77.5, 3*85

Captain's chair and cardio. Gym was totally crowded and we only have one powercage, so there was no room for extra squat sets. At any rate, really looking forward to maxing on Sunday.

[Deleted]

Sorry, forgot to log Thursday and Friday. Bench and deadlift, deload.

Anyway, today I went for 1rm in the main lifts. Results below
Bodyweight: 101.5 kg

Squat: 125 kg
Bench: 82.5 kg
Deadlift: 135 kg



Pretty satisfied all in all, would have hoped for more on the deadlift but I feel like my form has improved a lot on all lifts and that is most important in the long run I think.

[Deleted]

So, starting a new cycle. Weights in kg, as always

Cycle 3, week 1, day 1: OHP

W/U: 10 min elliptical
3 sets of captains chair
OHP,5*20,25,30
Main: 5*32.5, 5*37.5, amrap@42.5,5 reps

Assist: 3sets 8*32.5 OHP
3 s 8*45 barbell row
3 s db shoulder press
3 s assisted chin/pull-up

Felt pretty good, feels like I went all out and still don't feel to beat up.

[Deleted]

2017-03-21 ccl3, wk1, d2 deadlift
weights in kg

WU:
10 min elliptical
Captain's chair,3 sets, didn't count reps
DL 5*55,67.5,80

Main:
5*87.5, 5*100, amrap@115 4 reps

Assist/cond:
DB Farmer's walks
KB swings
Crunches, ground and deficit