No training last night, except for a few sets of pulls/chins, built the pulley system and the bench, so its all ready to go now.
Have another appointment with the osteo in the morning - my back is feeling really good actually, probably because ive done jack shit the past week, maybe rest is what it needed.
So first chance to get in some training with this new gear will be thursday night
think i'll have to bench
Bench Press
b x 12
61kg x 8
81kg x 5
91 x 1
101 x 1
106 x 1 (233)
111 x F - good test for the safety pins
101 x 1
Lat Pulldown - widegrip 20kg x 12
40kg x 4
30kg x 6?
30kg x 8
Cable Row 20kg x 15
30 x 12
40 x 10
Rope Tricep Pushdown 20kg x 7
10kg x 15ish
15kg x 8
10 x 8
NG Pullups bw x 6
- bench felt pretty good setup wise with the new stuff,
thought I would have been good for 110kg after 105 went up smoothly, got it about half way up I think, but considering I have been doing jack shit lately and haven't benched in ages Im reasonably happy and it gives me a starting point for 531 in any case
- I was surprised by how little I could lift on the pulldowns, not that I have done them in the past 10 years though, it is what it is
Yah, I can do pullups with 50lbs strapped to me, but I struggle with 200lb lat pulldowns. I figure they're not terribly useful anyway.
yeah im not worried about it at all, i cant imagine i'll be doing a lot of
them, I would rather do pullups/chins
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Just reading EC's latest back article on t-nation, and this is exactly the problem I have been dealing with.
Its fixed now though, and hopefully stays that way
Quote:
Imagine how improved abductor function carries over to the standing position, including gait. If a person's hip falls out (adducts) in weight bearing, the photo to the right shows what happens to your spine.
nothing really to report, just handed in my last uni project for the semester, so i can have some free weekends now, and get liftin again
will be starting 531 on monday, will test my Military Press tonight for a starting number.
I did 6 widegrip pullups the other day, pretty sure thats a PR
first two my chest touched the bar, the rest were chin over the bar
Im sure they still count
Finally get to start this, first workout will be on Monday, really looking forward to it.
So after being injured and lots of other excuses, here are my maxes to start the program with..
Lower body stuff is the most recent heavy stuff I have done so its probably a conservative guess but I dont want to push things to heavy just yet.
MP & Bench are accurate at the moment.
Front Squat 90kg (198lbs)
Military Press 66kg (145lbs)
Deadlift 130kg (286lbs)
Bench 105kg (231lbs)
I plan on taking the lower body stuff pretty easy, I may just hit the prescribed reps for the first cycle..unless it all feels really good then I wont be able to help myself and ill push it a bit
Man that is one sexy little setup you have there. I'm jealous. Now you have to work hard to knock out that new and not yet used look. Just like new shoes.
Nice to see another guy jumping on the 5/3/1 bandwagon. You should do well, it's a great program.
Quote:
Originally Posted by bigDman
a lot of people at the gym I go to do 5/3/1 and really like it
I bought it when it first came out, I think I have read it about 1000x
So im definitely ready to jump into it
Quote:
Originally Posted by JoshDunn
Man that is one sexy little setup you have there. I'm jealous. Now you have to work hard to knock out that new and not yet used look. Just like new shoes.
Front Squat
33.5kg x 5
41kg x 5
50 x 5
53.5 x 5
61 x 5
70kg x 5 (154lbs)
Alternate Sets Zercher Travelling Lunge 35kg x 6e x 5sets
Ab Pulldown 5 sets
- still getting the hang of these
Slight Incline Sprints 12 x ~40m
FacePulls 2 sets
- Good to finally get this started, Front squats felt ok they were probably a bit high in the last set, but I didnt want to push anything to hard first up, just did the required reps.
- Kept the lunges light also, sprints were ok, nothing to fast either.
- Hips feel pretty good this morning also, all good news
Military Press
21kg x 5
30kg x 5
36 x 5
38.5 x 5
46 x 5 51kg x 8 (5+3) (112lbs)
Estimated 1rm = 65kg
EDT 10 mins Chins BW x 27 total
Dips BW x 27 total
Slight Incline Sprints 6 x ~40m (easy)
Curls
3 sets, my gunz suck
- was happy with 8 reps, the set before I barely got the 5 and though I had started out to heavy, but rested a little longer and it seemed to work out ok
- dont like the EDT time limit thing, I'll go back to aiming for a certain number of reps and take as many sets as it takes
Deadlift
46kg x 5
61kg x 5
71 x 5
77 x 5
88.5 x 5 101kg x 5
didnt try for more, they were pretty easy and pain free though
Pullthroughs 4 sets
first time doing these, i can see them doing me good
Suitcase deadlift 4 sets
I couldnt balance the damn thing in my left hand, right hand was easy though
Slight Incline Sprints ~12x 40-50m
ran them pretty hard
Face pulls
2 sets x 15,20
- first time dead lifting in ages, it went pretty well pain wise, hip is a bit tight/sore today, nothing bad though considering I didnt really hold back at all.
- good test for the safety pins 
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