T Nation

5/3/1 BBB of a Weak Ass


#161

Im feeling better than last week and stronger. Im very very excited to crush bigger weights again. Not sure of everybody will have the same thought but for me is just leaving the gym and wanting to get back to keep training or looking forward next day to get back it.
Today I got standing press in the 5/3/1 week and it moved quite well.
Standing press
5x50kg
3x55kg
AMRAPx60kg I got 8 reps

Bench press
5x10 65kg

Pull ups
3x5

Rows
5x10 34kg

Cant wait for deadlifts tomorrow and pick up 155kg which I have never tried in my life


#162

Awesome news! I’m excited to see how it goes. Keep your form in mind. Be solid on the form and crush it!


#163

You are awesome. Maybe if there isnt too many people I’ll film it because I have never done that and Im curious to see how I look while deadlifting


#164

Sounds good!


#165

Well, training didnt go as I expected but it was quite good anyways. One problem was that my expectations were too high and the gym was full of people so I wasnt in the best environment.

Deadlift
5x125kg
3x135kg
AMRAPx155kg I got 7 reps, which isnt bad at all but I expected to do 8/9

Squats
5x10 75kg

Abs wheel
5x10


#166

Maybe I should have been more realistic but fuck it. Next cycle Im crushing it no matter what. Now time to recover and get ready to finally hit 100kg on bench


#167

Today was a very good training, not only weight related but I met a guy which I had seen before in the gym a lot of times but we have never talked. He offered to spot me and then we talked for a while and its so good to spend time with people that take training serious.

Related with training, today I hit a milestone of 100kg for 3 good reps but in the 4th the spotter touched the bar when I was about to lock it so Im counting it as 3.5 reps maybe?

Bench press
5x85kg
3x90kg
AMRAPx100kg I got 3.5/4 reps??

Standing press
5x10 40kg

Pull ups
5x5

Rows
5x10 34kg


#168

Now time to rest again and tomorrow I’ll be hitting 130kg skwats in the morning


#169

Anoter day at the office. Honestly, squatting in the morning after 2 hours if lesson is shit but I"ll take it (much better than nothing). At least Im spending this weekend at the beach knowing that I gave everything.

Squat
5x105kg
3x120kg
AMRAPx130kg I got 5 reps but again I was expecting one or two more reps but as its a new weight for me, I’ll take it :disappointed_relieved:

Hip thrust
5x5 100kg

Hanging leg raises
5x10


#170

Spending the weekend at the beach doing nothing has made great results. New bench pr today even if I had doubts about it. Maybe the hate that was inside me when an old meathead with a rotten brain tried to stole the bench right before my top set helped a bit.

Bench press
5x75kg
5x85kg
AMRAPx95kg I got 7 reps and that means new pr!

Standing press
5x10 40kg

Pull ups
5x5

Rows
5x10 34kg

Face pull
3x15


#171

I forgot to say that Im starting the 8th cycle and now this are the maxes that Im working with:
Bench press - 120kg
Squat - 155kg
Deadlift - 180kg (training max is 190kg)
Standing press - 70kg


#172

Another day, antoher win. Today I had deadlifts and they keep moving quite good but every week it also gets harder to do more reps than the last time. I dont know why but I’ll just keep pulling.

Deadlift
5x115kg
5x130kg
AMRAPx145kg I got 12 reps again

Squats
5x10 75kg


#173

I cap my deadlift reps at 10 in an amrap set it destroys me for a long time if I don’t.


#174

I see your point but I think that always doing it is like wasting some good reps


#175

Yesterday I was so tired that I forgot to write here. Pressing day is kinda “light” compeared to others but I still enjoy it. Not much more to say, its always the same, eat, sleep, train, repeat.

Standing press
5x45kg
5x50kg
AMRAPx55kg I got 11 reps

Bench press (I increased 5kg)
5x10 70kg

Chin ups
5x5

Lat pull down
3x15 50kg

Face pull
4x15


#176

Today is time for squats with sored hips so great! :smile::smile::smile::smile: (feel the sarcasm)


#177

Today’s performance was quite bettee than what I expected. I did the main sets but then I felt doing something heavier to boost a bit my confidence so I made a double at 135kg and filmed it as the gym was almost empty.

Squats
5x95kg
5x110kg
AMRAPx125kg I got 8 reps
2x135kg (I’ll upload the video after)

Deadlift
5x10 100kg

Pull ups
3x5

Farmer walks
3x25m 80kg


#178

#179

Spent the whole weekend away in the countryside and honestly, getting back to the gym was amazing. Today I had bench press which has always been my weakest movement but lately it started to move like never before. At least now is kind of decent.

Bench press
3x80kg
3x90kg
AMRAPx100kg I got 5. New pr and feeling a lot more comfortable

Standing press
5x10 40kg

Chin ups
5x5

Rows
5x10 34kg

Face pull
5x15


#180

I keep putting in the work and Im doing it better than expected. Everything is going fine, diet is on point, prs keep coming, man I love my life. Yesterday was deadlifting day and after doing the amrap set I worked up to a 180kg double just for fun and to see how my body works with heavier weights.

Deadlift
3x120kg
3x135kg
AMRAPx150kg I got 10 reps
2x165kg
2x180kg I’ll post the video later

Skwats
3x10 80kg

Farmer walks
2x50m 80kg