Puffwagon Puff Gold Donating Members 15,828 Member For: 9y 9m 10d Gender: Male Location: South Australia Posted 14/04/23 05:18 AM Share Posted 14/04/23 05:18 AM Week one of 5/3/1 down. Calculated 1rms are getting better. This week was the 5 week, next is 3 so that'll make for some interesting lifting. You really gotta dig deep for those amraps on the last heavy set. It's actually surprising what you can do when you try hard enough. 1 Link to comment Share on other sites More sharing options...
k31th less WHY; more WOT Site Developer 28,923 Member For: 16y 6m 29d Gender: Male Location: Melbourne Posted 14/04/23 05:24 AM Share Posted 14/04/23 05:24 AM As a sticker on a mirror at one of the Anytime Fitness gyms I attend says: "your body can do almost anything, it's your mind you have to convince". Trying hard is being convinced you'll get there it's a bit facetious etc, but reasonably close to accurate. 1 Link to comment Share on other sites More sharing options...
Puffwagon Puff Gold Donating Members 15,828 Member For: 9y 9m 10d Gender: Male Location: South Australia Posted 14/04/23 05:52 AM Share Posted 14/04/23 05:52 AM I had to remind myself to lift explosively again too lol. I wondered why my bench was suffering and seemed so heavy, turns out I was just being a freaking mountain lion and wasn't being explosive enough. It only occurred to me on the amrap on Monday, so I hit that full bore and it went straight back to where it should be. After the shoulder pressing today my triceps are wondering what the fark happened 1 Link to comment Share on other sites More sharing options...
Puffwagon Puff Gold Donating Members 15,828 Member For: 9y 9m 10d Gender: Male Location: South Australia Posted 16/04/23 10:20 AM Share Posted 16/04/23 10:20 AM Righto carnts, bros and ladies, tomorrow is Monday aka international chest day. Weight doesn't matter, stimulate not annihilate, lurkin don't get the gherkin, get in there and do something. I'm gonna be squatting the equivalent of your mum, so if I can do that you can do anything Link to comment Share on other sites More sharing options...
Puffwagon Puff Gold Donating Members 15,828 Member For: 9y 9m 10d Gender: Male Location: South Australia Posted 17/04/23 05:02 AM Share Posted 17/04/23 05:02 AM Got 175kg squat for 8 reps, was aiming for a minimum of 3. Farken amraps Link to comment Share on other sites More sharing options...
Puffwagon Puff Gold Donating Members 15,828 Member For: 9y 9m 10d Gender: Male Location: South Australia Posted 18/04/23 02:59 AM Share Posted 18/04/23 02:59 AM Gonna jump into some barbell rows for an accessory movement today. Love doing rows Link to comment Share on other sites More sharing options...
Puffwagon Puff Gold Donating Members 15,828 Member For: 9y 9m 10d Gender: Male Location: South Australia Posted 18/04/23 08:07 AM Share Posted 18/04/23 08:07 AM Haven't tested my row max so had a crack this afternoon. Pretty sure I found it lol. Will stick to 120 to 130 for reps for a few weeks 100kg rows for endless sets of 10 no worries. 120kg rows for a few sets of 10 no worries. 140kg rows for a set of 3. 1 Link to comment Share on other sites More sharing options...
Puffwagon Puff Gold Donating Members 15,828 Member For: 9y 9m 10d Gender: Male Location: South Australia Posted 19/04/23 07:21 AM Share Posted 19/04/23 07:21 AM Bench done today, 146kg 1rm so an improvement from last time. Did tricep push downs and reverse curls for assistance work. I haven't been hitting arms directly for a while now, so it was reassuring to see an extra inch on them from the pump. Deadlift tomorrow, 195kg amrap after some sets. My straps arrived last week so I'm aiming for 10 reps. Haha we'll see how that goes though Diet is slowly changing from 50% beer and 50% food to less beer and more food. Have needed the extra recovery capacity recently and unfortunately beer is the first thing that has to go 1 Link to comment Share on other sites More sharing options...
Puffwagon Puff Gold Donating Members 15,828 Member For: 9y 9m 10d Gender: Male Location: South Australia Posted 20/04/23 06:59 AM Share Posted 20/04/23 06:59 AM Far out man dem deadlifts made me work for it. I managed 195kg for 8 reps which puts the 1rm at 242kg. Cbf doing any assistance work, I'll just do some tomorrow cos shoulder pressing is relatively easy on the system. Link to comment Share on other sites More sharing options...
Puffwagon Puff Gold Donating Members 15,828 Member For: 9y 9m 10d Gender: Male Location: South Australia Posted 23/04/23 06:21 AM Share Posted 23/04/23 06:21 AM Did shoulder pressing on Friday, accidentally added 5kg too much to the bar and wondered why I got a couple less reps. Heh oh well. Squats again tomorrow, only singles for everything this week except the amrap on the last set. Top weight will be 180kg, program calls for 1 rep but I'm aiming for 8 reps and that's exactly what I'll farken get, unless I can do more lol. I'm definitely gonna have a bowl of rice before that workout! Will be interesting to see how long it takes to plateau with this program. Link to comment Share on other sites More sharing options...
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