Disco Scum

[xJimx]

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.

[xJimx]

5 mile run. Too damn hot.

[xJimx]

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.

[xJimx]

5k run at lunch time.

[xJimx]

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

[xJimx]

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

[xJimx]

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

[xJimx]

Short 'n' sweet tonight.

Paused Belt Squat:
3x10x80

Ring Push Ups:
3x10 + 1 chain

Ring Rows - False Grip:
3x10

GHR:
3x10

[xJimx]

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.

[xJimx]

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

[xJimx]

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.

[xJimx]

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

[xJimx]

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.

[xJimx]

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

Paused Belt Squat:
10x80
10x70
10x60

Rollouts:
3x10

GHR:
3x10

15 mins on bike

[xJimx]

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.