Thanks for the post. It makes sense! I'm going to try the final week and see how I do on the other lifts. If I bomb everything, I might take a break. I definitely feel a little low on energy from the diet.
Looking forward to seeing the results on your next cycle!
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Front Squat-3x5
31kg x 5
38.5kg x 5
46 x 3
51 x 5
58.5 x 3
66kg x 10 (5+5) (E 1rm 88kg) 46kg x 10 x 5
Planks 3sets Face Pulls
2 sets
Some Hammie stretches,
The osteo I have been seeing keeps telling me to stretch my hamstrings and that it will make a huge difference to my back. So I thought I would start and after only a few days of some stretching it seems to be working.
- was pretty tired for this but got through it.. just
- will start to push the squats a bit more now, hips are feeling pretty good most of the time.
- BW for the start of cycle 3 is 86kg (189) up from 85.20 4 weeks ago
I was surprised cause I think im as lean as I have ever been at this weight
The osteo I have been seeing keeps telling me to stretch my hamstrings and that it will make a huge difference to my back. So I thought I would start and after only a few days of some stretching it seems to be working.
I stretch EVERYTHING and it seems to make a big difference. I spend a little more time on the hams and hips though and it seems to help (along w/ foam rolling and single leg work)
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I stretch EVERYTHING and it seems to make a big difference. I spend a little more time on the hams and hips though and it seems to help (along w/ foam rolling and single leg work)
Ive always neglected the stretching cause it hurts, especially the hams, but it seems to be working pretty well so ill keep it up
Also I had another osteo appointment today and all is good so, I dont have to go back which is good
Dont really know, I went to an osteopath because there was a good one about 10m from my office.
I read this bit below aswell and it sounded good
Quote:
Biomechanics
Central to osteopathy is the study of ‘biomechanics’ – how each part of the musculo-skeletal system interacts with and influences every other part. Any joint or muscle injury must therefore be treated in the context of the whole body, since other parts of the musculo-skeletal system will also be affected. For instance, an ankle injury may mean that the patient limps and favours the other foot. Over time, this imbalance can lead to secondary injuries, such as soreness in the other ankle, knee or hip, or perhaps back pain.
basically it was a massage (not a nice one) around my glutes, lower back, hamstrings and some work on my psoas at the beginning, and a bit of flexibility bending me like a pretzel
o/h Press-3x3
28kg x 5
33.5kg x 5
38.5 x 3
46 x 3
53.5 x 3
58.5kg x 6 (3+3)-last rep, my head almost exploded, but I got the fucker up
Estimate 70kg
More overheads
38.5kg x 10 x 4
last set only got 6ish i think, my tri's were fucked
Chins bw (88.6kg) x 4 x 3
bw +5kg x 11 sets (50 total reps)
+reps +weight
Side Bridge 3 sets
some stretching
- pretty good session again, 6th rep of the overheads was F#*&^#n hard,
I only got 5 reps a few weeks ago with the same weight so pretty happy.
Deads -3x3
51kg x 5
63.5 x 5
76 x 3
88.5x 3
101 x 3
113.5kg x 6 (3+3)
Pullthru 3 sets
Rev Crunch 3 sets
- this was shithouse, I was pretty tired and my back and grip were fucked after all those chins wednesday night, I could barely hold onto the bar for more than 1 rep, haha
Looks like you're still going strong on 5/3/1. Doubling reps in the 3rd cycle is pretty dang good work.
Its funny you say that, I have been thinking this week that the goal of the last set should be to just double the reps and call it quits
Always shooting for something like 10+ reps just seems like to much and it wears me out.
Its funny you say that, I have been thinking this week that the goal of the last set should be to just double the reps and call it quits
Always shooting for something like 10+ reps just seems like to much and it wears me out.
I agree. I'd go by how I felt; which is kind of you you've been doing it. I have about 2 or 3 more months of the of the fat loss mode and I can't wait to attack 5/3/1 again with a calorie surplus. Although, you look in Paul's log and he's going like crazy on another program.
I agree. I'd go by how I felt; which is kind of you you've been doing it. I have about 2 or 3 more months of the of the fat loss mode and I can't wait to attack 5/3/1 again with a calorie surplus. Although, you look in Paul's log and he's going like crazy on another program.
your doing pretty good on a deficit, I couldnt do it, this program make me very hungry
Quote:
Originally Posted by Alcoholiday
hatch squattttttt
its crossed my mind
Quote:
Originally Posted by JoshDunn
This is awesome. Come a long way since those days of posting about 100kg dead. Noice work dude.
I can still remember that, haha, it was f*&n heavy, I was pretty happy, when I got that though
200kg needs to happen this year
Bench -3x3
41kg x 5
51 x 5
61 x 3
71 x 3
81x 5
91kg x 6 (3+3)
Est-109kg
Dips BW + 10kg x 5sets (36 total)
Cable Row - NG 52.5kg x 10 x 5
Side Bridge slack
- bench setup (grip) was heaps better than the last few weeks, 6 reps was hard, maybe had 1 or 2 more in me though
- dips were about the same as last week
- rows are getting stronger too
Front Squat-5-3-1
31kg x 5
38.5kg x 5
46 x 3
58.5 x 5
66 x 3
73.5kg x 6 (3+3)
more squats 48.5kg x 10 x 5
Planks 3sets
Some Hammie stretches,
- Hey this was a good workout, squats are feeling better than ever, most reps are ATG and feeling solid.
- Still some dodgy reps on the sets of 10,(mostly leaning forward) but most of them are good shit
Good program. I think i got a 20-30lb pr on my squat with some lbs to spare. It's pretty brutal if you're not used to higher reps. You'd probably do ok on it.
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Good program. I think i got a 20-30lb pr on my squat with some lbs to spare. It's pretty brutal if you're not used to higher reps. You'd probably do ok on it.
lol nice link!
I've never really front squatted before though, I think I'll keep it that way
Plus 12 weeks is a long ass program, wouldn't want to neglect deads for that long.
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