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#Post#: 5--------------------------------------------------
Reaching Infinite Strength
DIR By: DITTO649
Date: December 2, 2019, 1:10 pm
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Friday 29th November
Push A - 5/3/1 - Week 1
Bench
50KG -5R
57.5KG - 5R
65KG - 7R+4R
Behind Shoulder Press
12/9/8/8 - 37.5KG
(+12R - 27.5KG)
Lying Dumbbell Fly
12/12/12/12 - 12.5KG
Tricep Work
Skullcrushers - 3x12R - 7.5KG, 1x12R - 5KG
Overhead Dumbbell - 4x12R - 12.5KG
Resistance Cable (Down from door) - 4x12R - 30lbs
Resistance Cable (Out from door) - 4x12R - 30lbs
Lateral Raises
12/12/12/12 - 2.5KG
#Post#: 6--------------------------------------------------
Re: Reaching Infinite Strength
DIR By: DITTO649
Date: December 2, 2019, 1:13 pm
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Saturday 30th November
Legs A - 5/3/1 - Week 1
Squat
70KG - 5R
82.5KG - 5R
92.5KG - 10R
Calf Press
12/12/12/12 - 70KG
Hip Thrust
12/12/12/12 - 30kg
Dumbbell Lunges
12/12/12 - 2.5KG each side
#Post#: 7--------------------------------------------------
Re: Reaching Infinite Strength
DIR By: DITTO649
Date: December 2, 2019, 1:19 pm
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Monday 2nd December
Pull A - 5/3/1 - Week 1
Deadlift
70KG -5R
80KG - 5R
90KG - 7R
One Arm Rows
12/12/12/12 - 15KG
Bicep work
Bicep Curls - 1x12R - 7.5KG + 3x12R - 5KG
Door Frame Pull Ups - 3R unassisted + 12R assisted
Resistance cable curls - 3x15R - 40lbs + 3x15R - 30lbs
Shrugs
15/15/12/12 - 15KG
Dumbbell forward raises
12R - 2.5KG (Felt back)
+End of session Grip work - 90KG Barbell 3 sets - each until
exhaustion.
#Post#: 13--------------------------------------------------
Re: Reaching Infinite Strength
DIR By: DITTO649
Date: December 3, 2019, 12:53 pm
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Tuesday 3rd December
Push B - 5/3/1 - Week 1
Front Shoulder Press
37.5KG - 5R
45KG - 5R
50KG - 7R + 2R
Close Grip Bench
12/10/7/7 - 55KG
Dumbbell Lateral Raises
12/12/12/12 - 2.5KG each side
Tricep Work
Skullcrushers - 12/12/12 - 7.5KG each side + 12R - 5KG each side
Overhead Dumbbell - 12/12/12/12 - 15KG
Resistance Cable:
12/12/12/12 - 30lbs Down from door
12/12/12/12 - 30lbs Out from door
Lying Dumbbell Flyes
Ran out of time
#Post#: 18--------------------------------------------------
Re: Reaching Infinite Strength
DIR By: DITTO649
Date: December 5, 2019, 2:29 pm
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Thursday 5th December
Legs B - 5/3/1 Phase 2 - Week 1
Squat
75KG - 3R
85KG - 3R
95KG - 7R
Calf Press
12/12/12/12 - 72.5KG
Hip Thrust
12/12/12/12 - 32.5KG
Dumbbell Lunges
12/12/12 - 2.5KG each side
#Post#: 21--------------------------------------------------
Re: Reaching Infinite Strength
DIR By: DITTO649
Date: December 7, 2019, 10:07 am
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Saturday 7th December
Pull B - 5/3/1 Phase 2 - Week 1
Deadlift
(60KG - 6R Warmup)
75KG -3R
85KG - 3R
95KG - 7R
Shrugs
15/15/15/15 - 15KG each side
Bicep work
Bicep Curls - 1x12R - 7.5KG + 3x12R - 5KG
Door Frame Pull Ups - 3R unassisted + 12R assisted
Resistance cable curls - 4x15R - 40lbs
28R 5KG weight only - Right-side Curls
One Arm Rows
12/12/12/12 - 15KG
Grip work
100kg - 3x until failure
90KG - until failure
60KG - until failure
Notes:
Couldn't be fucked today but forced myself to go. Going up in
weight for Shrugs next Pull session.
#Post#: 22--------------------------------------------------
Re: Reaching Infinite Strength
DIR By: DITTO649
Date: December 8, 2019, 11:22 am
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Sunday 8th December
Push A - 5/3/1 Phase 2 - Week 2
Bench
55KG -3R
62.5KG - 3R
70KG - 5R+3R
Behind Shoulder Press
12/11/10/8 - 37.5KG
(+12R - 27.5KG)
Lying Dumbbell Fly
12/12/12/12 - 12.5KG each side
Tricep Work
Skullcrushers - 3x12R - 7.5KG, 1x12R - 5KG
Overhead Dumbbell - 4x12R - 15KG
Resistance Cable (Down from door) - 4x12R - 40lbs
Resistance Cable (Out from door) - 4x12R - 40lbs
Lateral Raises
12/12/12/12 - 2.5KG each side
Notes:
Going up a weight next time on the behind shoulder press, raised
resistance cable to 40lbs for exercises. Taking too long to
complete entire workout...
#Post#: 25--------------------------------------------------
Re: Reaching Infinite Strength
DIR By: DITTO649
Date: December 9, 2019, 12:55 pm
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Monday 9th December
Legs A - 5/3/1 Phase 3 - Week 2
Squat
80KG - 5R
90KG - 3R
100KG - 5R + 2R
Calf Press
12/12/12/12 - 75KG
Hip Thrust
12/12/12/12 - 35KG
Dumbbell Lunges
Skipped due to sore toe
#Post#: 27--------------------------------------------------
Re: Reaching Infinite Strength
DIR By: DITTO649
Date: December 11, 2019, 3:11 pm
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Wednesday 11th December
Pull A - 5/3/1 Phase 3 - Week 2
Deadlift
(60KG - 6R Warmup)
80KG -5R
90KG - 3R
100KG - 7R
Shrugs
15/15/12/12 - 17.5KG each side
Bicep work
Bicep Curls - 3x12R - 7.5KG + 12R - 5KG
Door Frame Pull Ups - 3R unassisted + 12R assisted
Resistance cable curls - 3x15R - 50lbs + 15R - 40lbs
28R 5KG weight only - Each side Curls
One Arm Rows
12/12/12/12 - 15KG
Grip work
No Time
Notes:
Tried a set of barbell rows but form was shite and I didnt want
to continue.
#Post#: 30--------------------------------------------------
Re: Reaching Infinite Strength
DIR By: DITTO649
Date: December 12, 2019, 10:58 am
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Thursday 12th December
Push B - 5/3/1 Phase 2 - Week 2
Front Shoulder Press
40KG - 3R
47.5KG - 3R
52.5KG - 6R + 4R
Close Grip Bench
12/11/9/8 - 55KG
Dumbbell Lateral Raises
15/15/12/12 - 2.5KG each side
Tricep Work
Skullcrushers - 12/12/12/12 - 7.5KG each side
Overhead Dumbbell - 12/12/12/12 - 15KG
Resistance Cable:
12/12/12/12 - 40lbs Down from door
12/12/12/12 - 40lbs Out from door
Lying Dumbbell Flyes
12/12/12/12 - 12.5KG
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