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#Post#: 31--------------------------------------------------
Re: Reaching Infinite Strength
DIR By: DITTO649
Date: December 13, 2019, 10:19 am
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Friday 13th 👀 December
Legs - 5/3/1 Cycle 2 Phase 1 - Week 2
Squat
75KG - 5R
87.5KG - 5R
97.5KG - 8R + 2R after short break
Calf Press
12/12/12/12 - 77.5KG
Hip Thrust
12/12/12/12 - 35KG
Dumbbell Lunges
12/12/12 - 2.5KG each side
Notes:
New cycle on 5/3/1 with the squats, I was supposed to add 10lbs
to my previous 1RM but I mistakenly added 10KG instead (lol).
I’m going to add 10KG to my deadlift cycle to keep it consistent
then continue with adding 10lbs in future cycles.
#Post#: 36--------------------------------------------------
Re: Reaching Infinite Strength
DIR By: DITTO649
Date: December 17, 2019, 4:03 pm
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Tuesday 17th December
Pull - 5/3/1 Cycle 2 Phase 1 - Week 2
Deadlift
(60KG - 6R Warmup)
75KG -5R
87.5KG - 5R
97.5KG - 10R
Shrugs
15/15/15/15 - 17.5KG each side
Bicep work
Bicep Curls - 2x12R - 7.5KG + 2x12R - 5KG
Door Frame Pull Ups - 3R unassisted + 12R assisted
Resistance cable curls - 4x15R - 50lbs
16R+12R 5KG weight only - Each side Curls
One Arm Rows
12/12/12/12 - 15KG
Grip work
No Time
Notes:
Did this workout fasted and seen no decrease in performance in
general. Deadlift felt good but Bicep Curls were difficult
today. I'll go up in weight for Shrugs next Pull session.
#Post#: 37--------------------------------------------------
Re: Reaching Infinite Strength
DIR By: DITTO649
Date: December 18, 2019, 5:06 pm
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Wednesday 18th December
Push A - 5/3/1 Phase 3 - Week 2
Bench
57.5KG -5R
65KG - 3R
75KG - 3R+2R
Behind Shoulder Press
12/10/8/8 - 40KG
(+12R - 30KG)
Lying Dumbbell Fly
12/12/12/12 - 12.5KG each side
Tricep Work
Skullcrushers - 4x12R - 7.5KG
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:
Behind Shoulder Press felt good, probably stay at this weight
for one more workout then increase again. May think about
increasing the tricep overhead dumbbell weight for next workout.
#Post#: 39--------------------------------------------------
Re: Reaching Infinite Strength
DIR By: DITTO649
Date: December 19, 2019, 2:04 pm
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Thursday 19th December
Legs - 5/3/1 Cycle 2 Phase 2 - Week 2
Squat
60KG - 6R warmup
80KG - 3R
92.5KG - 3R
105KG - 5R + 2R after short break
Calf Press
12/12/12/12 - 80KG
Hip Thrust
12/12/12/12 - 35KG
Dumbbell Lunges
12/12/12/12 - 2.5KG each side
Notes:
Fuck Lunges.
#Post#: 43--------------------------------------------------
Re: Reaching Infinite Strength
DIR By: DITTO649
Date: December 22, 2019, 5:44 am
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Saturday 21st December
Pull - 5/3/1 Cycle 2 Phase 2 - Week 2
Deadlift
(60KG - 6R Warmup)
80KG - 3R
92.5KG - 3R
105KG - 5R+5R
Barbell Shrugs
12/12/12/12 - 60KG
Bicep work
Bicep Curls - 2x12R - 7.5KG + 2x12R - 5KG
Door Frame Pull Ups
Resistance cable curls - 4x15R - 50lbs
18R+12R 5KG weight only - Each side Curls
One Arm Rows
12/12/12/12 - 15KG
Grip work
until failure:
3x105KG
3x90KG
1x60KG
Notes:
#Post#: 53--------------------------------------------------
Re: Reaching Infinite Strength
DIR By: DITTO649
Date: January 7, 2020, 3:50 pm
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Saturday 28th December
Pull - 5/3/1 - Cycle 2 - Phase 3
Deadlift
(60KG - 6R Warmup)
87.5KG - 5R
95KG - 3R
110KG - 5R
Barbell Shrugs
12/12/12/12 - 60KG
Bicep work
Bicep Curls - 2x12R - 7.5KG + 2x12R - 5KG
Resistance cable curls - 4x15R - 50lbs
One Arm Rows
12/12/12/12 - 15KG
Grip work
until failure:
3x110KG
Notes:
#Post#: 54--------------------------------------------------
Re: Reaching Infinite Strength
DIR By: DITTO649
Date: January 7, 2020, 3:56 pm
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Monday 6th January
Push B - 5/3/1 Cycle 1 - Phase 3
Front Shoulder Press
45KG - 5R
50KG - 3R
55KG - 5R + 3R
(40KG - 12R)
Close Grip Bench
12/12/9/8 - 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
12/12/10/8 - 12.5KG
Notes:
Did an extra de-load set of Should Press because I felt I could
do more. Managed to squeak out an extra rep in total for close
grip bench, might be time to move up in weight. Failed in terms
of forearm/grip for last sets of Lying Dumbbell Flyes.
#Post#: 55--------------------------------------------------
Re: Reaching Infinite Strength
DIR By: DITTO649
Date: January 7, 2020, 4:06 pm
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Tuesday 7th January
Pull - 5/3/1 - Cycle 3 - Phase 1
Deadlift
(60KG - 6R Warmup)
82.5KG - 5R
95KG - 5R
107.5KG - 8R
Barbell Shrugs
12/12/12/12 - 60KG
Barbell Forearm Pronated Curls
12R - 22.5KG
3x12R - Bar Only
Bicep work
Bicep Curls - 2x12R + 8R - 7.5KG + 12R - 5KG + 12R - 2.5KG
Resistance cable curls:
15R - 50lbs + 15R 40lbs + 2x15R 30lbs
One Arm Rows
12/12/12/12 - 15KG
Forearm Barbell Wrist Curls
4x12 Forward Curls - Bar Only
4x12 Backward Curls - Bar Only
1.5 Mile Run
HTML https://www.mapmywalk.com/workout/3969641494
Notes:
Introduced some Forearm workouts. Felt good. Did a 1.5 Mile run
and only got a 9 minute mile pace. Needs improvement but happy
enough for first time in about 6 months.
#Post#: 58--------------------------------------------------
Re: Reaching Infinite Strength
DIR By: DITTO649
Date: January 8, 2020, 4:08 pm
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Wednesday 8th January
Legs - 5/3/1 - Cycle 2 - Phase 3
Squat
60KG - 6R warmup
87.5 - 5R
97.5KG 3R
110KG - 3R
Dumbbell Lunges
12/12/12/12 - 2.5KG each side
Notes:
Quick session 🤷‍♂️ calfs and arse
sore from run.
#Post#: 66--------------------------------------------------
Re: Reaching Infinite Strength
DIR By: DITTO649
Date: January 18, 2020, 2:47 pm
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Friday 10th January
Push - 5/3/1 - Cycle 2 - Phase 1
Bench
55KG -5R
62.5 - 5R
70KG - 5R
Behind Shoulder Press
11/8/7/7 - 40KG
Lying Dumbbell Fly
12/12/12/12 - 12.5KG each side
Tricep Work
Skullcrushers - 4x12R - 7.5KG
Overhead Dumbbell - 4x12R - 15KG
Notes:
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