T Nation

5/3/1 BBB of a Weak Ass


#101

Friday and pressing day. To be honest, Im starting to hate pressing day. Not improving makes it boring and hard to me. I dont really know what to do to improve it because other lifts are raising every session.

Press
5x55kg
5x60kg
AMRAPx70kg I got 6 again

Bench press
5x10 65kg and as it got easy, I did a pause on each rep

Close grip bench press
3x10 60kg with a pause each rep too

Rows
5x10 34kg

Face pull
5x10

Also did some mobility work for legs as they are so sored and tomorrow is deadlift day so…


#102

I did my best to be the least sored possible but I wasnt successful at all. Contrast shower, curcumin and foam rolling; it worked but not as I expected. At least I was feeling better to deadlift.

Deadlift
5x105kg
5x120kg
AMRAPx135kg I got 13 reps and Im starting to think of increase 10kg instead of 5 but Im not sure

Squats
Too sored to do anything decent so just some sets with light weight to improve technique

Farmer walks
3x50m 64kg


#103

Went back to the gym after 2 days studying so my mind was full of things. I was also feeling tired but I wanted to hit some weights.

Bench press
3x75kg
3x85kg
AMRAPx95kg I got 5 reps

Press
5x10 50kg

Rows
5x10 34kg

Face pull
5x10

Biceps curl
3x10 for the girlzzzz

After gym, I tried to make like a vegetables shake made of spinach, broccoli, ginger and carrots. Horrible. It tastes like Shrek’s puke but a cup gives me a lot of minerals and vitamins so its worth it


#104

choose 5 kg increments. step by step


#105

Yeah I always do that and didnt like the idea of increasing 10kg at a time. But also doing like 12 reps in the 5 or + set is like I could be doing it with more weight :man_shrugging:


#106

School year is getting to the end and my strength and energy are rising again! I had squats for today and I actually felt like doing them. Also I have to say that my gym is like hell because people doesnt give a fuck about anything. Today I got a man doing pull ups while I was squatting and I had is ass right in my face and its like wtf man are you blind or something?

Skwats
3x95kg
3x110kg
AMRAPx120kg I got 10

Deadlift
5x10 100kg

Abs wheel
5x10

Stretches for something like 10 mins.
Im having that vegetables shake again for dinner and today it doesnt taste THAT bad, just slightly bad so :blush:


#107

Today I have been studying all day and as its rest day I wont do anything, maybe foam rolling. Tomorrow is my last exam so Im super happy!!


#108

Im a bit disappointed with my pressing as it seems that its not improving as it should. School related, today I had the last exam but now I’ll have to study for the university exams.

Press
3x60kg
3x65kg
AMRAPx70kg I got 6 AGAIN

Bench press with a pause every rep
5x10 65kg

Rows
5x10 34kg

Single arm press
3x5 24kg


#109

I have slept 6 hours tonight because today is my grandpa’s birthday and we were going to eat together so I had to get up early.

Deadlift
3x115kg
3x125kg
AMRAPx140kg I got 10 reps :hugs:

Squats
5x10 75kg

Hanging leg raises
5x15


#110

I hope the deload gets here as fast as possible. Im feeling mentally overcharged as Im spending all day studying unless 2 hours to go to the gym and also feel that my body needs it too to restore energy levels. Today I had bench press and it felt good except the last set where I couldnt find a comfortable set up.

Bench press
5x80kg
3x90kg
AMRAPx95kg I got 5

Press
5x10 50kg

Rows
5x10 34kg

Pull ups
5x5

Band pull apart
5x20


#111

upload a video of your press


#112

On thursday I’ll upload it because today is squat day and tomorrow is rest day. I would like to upload more videos but gym is always full of people and Im a bit shy


#113

muy bien. just film your pr set and maybe the second and first set


#114

Lol, ripped and spanish vik?


#115

si, soy mitad español


#116

Esta bien que haya mas españoles por aqui jajaja


#117

I forgot to post todays workout (I said my mind was full of different things). So today I had skwaats and studyng maths. Anybody likes maths so lets forget that.

Skwats
5x105kg
3x105kg
AMRAPx125kg I got 9 :hugs::hugs: Im so happy as I did one more rep that what I expected to do

Deadlift
5x10 100kg

Abs wheel
5x10

Paloff press
3x15


#118

I had disappeared some days but I have kept grinding. I also had school prom so everything was busy.
Last 2 days work out:
Press
5x60kg
3x70kg
AMRAPX75kg I got 3 and maybe I could have got another hard one

Bench press
5x10 65kg paused reps

Close grip bench press
3x10 65kg

Rows
5x10 34 kg

Face pull
3x10


#119

Deadlift
5x120kg
3x135kg
AMRAPx150kg I got 8

Squat
5x10 75kg

Abs wheel
5x10


#120

Finally deload week is here. Im so busy everyday that its getting hard to even have time to relax.
Today I did bench press deload and some pull ups

Bench press
5x55kg
5x60kg
5x70kg

30 pull ups

Then I played a football match with some friends and I have actually improved a lot even without playing