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Re: 5/3/1 Redux

Postby xJimx » Fri Sep 30, 2011 9:25 pm

haisuli wrote:Interesting, lets see how it will go with that 5/3/1. Hope that it will give more than just mathematical practice!


Not sure if it will actually result in strength gains since I've messed with the format quite a bit. But at least it's giving me a clear focus for every workout which is something I've been lacking lately.

Cycle 2.1
Legs - Workout 2

Belt Squat:
70 x3
80 x3
90 x12

Ring Push Ups:
3x10

GHR:
3x10

Then lots of muscle up practice inc. 'high' pull ups which I suck at as usually I only go high enough for my chin to reach the bar - need to keep working on these.

Then finished off with some cross pull singles until 'ceps were aching.
Meat is still murder, dairy is still rape.
xJimx
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Re: 5/3/1 Redux

Postby xJimx » Sat Oct 01, 2011 6:48 pm

5 mile run. Too damn hot.
Meat is still murder, dairy is still rape.
xJimx
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Posts: 2771
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Location: Derby, UK

Re: 5/3/1 Redux

Postby xJimx » Mon Oct 03, 2011 6:50 pm

Cycke 2.1
Push - Workout 3

Dips:
35 x5
47.5 x3
60 x5 :(

Ring Rows:
3x10

Belt Squat:
3x10x80

Ring Push Ups:
3x10

Rollouts:
3x10

Dips were terrible, 2 reps short of what I wanted. Repping strength at lower weights is OK, but the fear kicks in at 60 & every rep is hard. F*cking pathetic.
Meat is still murder, dairy is still rape.
xJimx
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Location: Derby, UK

Re: 5/3/1 Redux

Postby xJimx » Tue Oct 04, 2011 3:38 pm

5k run at lunch time.
Meat is still murder, dairy is still rape.
xJimx
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Posts: 2771
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Location: Derby, UK

Re: 5/3/1 Redux

Postby xJimx » Wed Oct 05, 2011 3:21 pm

Somehow I've hurt my back. No idea how, just woke up this morning & it was really painful. Settled down a bit since so went to gym but decided just to quit when things got tough so as not to tempt fate.

Cycle 2.1
Pull - Workout 3

Scaffold Pull Ups:
7.5 x5
20 x3
31.25 x6 - more in there but stopped just to
be safe

Ring Dips:
3x10

Ring Rows:
3x10

Cross Pulls:
5x5

PUP Planks:
3x60 secs
Meat is still murder, dairy is still rape.
xJimx
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Posts: 2771
Joined: Mon Jan 05, 2004 3:51 pm
Location: Derby, UK

Re: 5/3/1 Redux

Postby xJimx » Fri Oct 07, 2011 6:54 pm

Back still a bit sore & quite stiff. Decided to squat today anyway but impose a 'no grinders' rule to be safe.

Belt Squat:
75 x5
85 x3
95 x9 - had back been 100% would've tried to nail one or two more

Hammer Chins:
3x10

Decline Ring Rows:
3x10

GHR:
3x10

Cross Pulls:
5x5
Meat is still murder, dairy is still rape.
xJimx
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Posts: 2771
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Location: Derby, UK

Re: 5/3/1 Redux

Postby xJimx » Mon Oct 10, 2011 7:40 pm

No running over the weekend, back still a bit off. Deload/f*ckaround week this week. Today's workout should've been routine but was quite hard for some reason.

Wide Grip Pulls Ups:
3x10

Ring Dips:
3x10

Belt Squat:
3x10x80

Rollouts:
3x10

Ring Rows - False Grip:
3x5

Bulgarian Dips:
3x5 - f*cking painful :)
Meat is still murder, dairy is still rape.
xJimx
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Posts: 2771
Joined: Mon Jan 05, 2004 3:51 pm
Location: Derby, UK

Re: 5/3/1 Redux

Postby xJimx » Wed Oct 12, 2011 8:44 pm

Short 'n' sweet tonight.

Paused Belt Squat:
3x10x80

Ring Push Ups:
3x10 + 1 chain

Ring Rows - False Grip:
3x10

GHR:
3x10
Meat is still murder, dairy is still rape.
xJimx
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Posts: 2771
Joined: Mon Jan 05, 2004 3:51 pm
Location: Derby, UK

Re: 5/3/1 Redux

Postby xJimx » Fri Oct 14, 2011 10:08 pm

Bulgarian Dips:
5x5

Belt Squat:
5x5x100

Scaffold Chins:
5x5x20

Cross Pulls:
5x5


I made a concerted effort to turn the rings out properly at the top of the dips, which I don't think I've been doing previously given how much harder it felt.

Strcit form on the squats (no bouncing); hard but felt strong.
Meat is still murder, dairy is still rape.
xJimx
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Posts: 2771
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Location: Derby, UK

Re: 5/3/1 Redux

Postby xJimx » Mon Oct 17, 2011 5:04 pm

Sunday: 5 mile run

Monday: new 5/3/1 cycle started today

Cycle 2.2
Push Workout 1

Dips:
25 x5
37x5 x5
50 x8

Belt Squat:
3x10x80

Ring Rows:
3x10

Ring Push Ups:
3x10

PUPP:
2x60 secs
Meat is still murder, dairy is still rape.
xJimx
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Posts: 2771
Joined: Mon Jan 05, 2004 3:51 pm
Location: Derby, UK

Re: 5/3/1 Redux

Postby xJimx » Wed Oct 19, 2011 9:39 pm

Cycle 2.2
Pull Workout 1

Scaffold pull Up:
2x5 x5
10 x5
22.5 x10

Ring Dips:
3x10

Belt Squat:
3x10x80

Cross Pulls:
3x5
5x1 with hold at the bottom

Pull ups felt weak, was a struggle to reach double figures.
Meat is still murder, dairy is still rape.
xJimx
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Posts: 2771
Joined: Mon Jan 05, 2004 3:51 pm
Location: Derby, UK

Re: 5/3/1 Redux

Postby xJimx » Fri Oct 21, 2011 6:59 pm

Cycle 2.2
Legs - Workout 1

Belt Squat:
5x70
5x80
14x90

Frenchie Chins:
3x3

Frenchie Ring Push Ups:
3x3

GHR:
3x10

Frenchie Ring Rows:
3x3
Meat is still murder, dairy is still rape.
xJimx
Active Member
 
Posts: 2771
Joined: Mon Jan 05, 2004 3:51 pm
Location: Derby, UK

Re: 5/3/1 Redux

Postby xJimx » Mon Oct 24, 2011 5:55 pm

No cardio over the weekend duie to manflu & still a bit off today. Can only get to gym Mon-Tues-Wed this week so have had to reshuffle things; push today., legs tomorrow, pull Wednesday. Meh.

Cycle 2.2
Push Workout 2

Dips:
6x15
3x31.25
3x43.75
5x56.25

Hammer Chins:
3x10

Bulgarian Dips:
3x5

Ring Rows:
3x10

Cross Pulls:
3x5

15 mins on bike

Felt shite, dips were a travesty.
Meat is still murder, dairy is still rape.
xJimx
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Posts: 2771
Joined: Mon Jan 05, 2004 3:51 pm
Location: Derby, UK

Re: 5/3/1 Redux

Postby xJimx » Tue Oct 25, 2011 3:28 pm

Still feeling crap, nailed a lot of ibuprofen & paracetamol today.

Cycle 2.2
Legs - Workout 2

Belt Squat:
3x75
3x85
10/11x95 - lost count but it was definely 10 at least :oops:

Paused Belt Squat:
10x80
10x70
10x60

Rollouts:
3x10

GHR:
3x10

15 mins on bike
Meat is still murder, dairy is still rape.
xJimx
Active Member
 
Posts: 2771
Joined: Mon Jan 05, 2004 3:51 pm
Location: Derby, UK

Re: 5/3/1 Redux

Postby xJimx » Wed Oct 26, 2011 3:57 pm

Cycle 2.2
Pull - Workout 2

Scaffold Pull Ups:
3x5
3x16.25
9x27.5

Cross Pulls:
5x5

Ring Push Ups:
3x10

Some horizontal frenchie pulls with various grips

Some PUPPs


No more gym until Monday, but hoping to sneak in some cardio over next few days.
Meat is still murder, dairy is still rape.
xJimx
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Posts: 2771
Joined: Mon Jan 05, 2004 3:51 pm
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