T Nation

Back to Basics. The Eternal Quest for Strength

It’s been eon’s, since the last time I posted anything here. Now it’s time to get going again and I’m back on the 5/3/1 wagon and, I don’t see that changing anytime soon. We pick up the actions on C2/W2/D2

Wednesday 20. March 2013

Military press

Warm up ->
13 @ 50 kg
1
3 @ 57,5 kg
1*1 @ 62,5 kg

5*10 @ 40 kg

Pull ups (BW)

5-5-5-5-5-4-4 = 33 reps

Band pull-apart
~ 100 reps.

Done! Then a ten hour work day.

Rants may occur later.

Well… Well …well looks who is back. Missed me didn’t you. :wink:

[quote]bulldog9899 wrote:
Well… Well …well looks who is back. Missed me didn’t you. ;-)[/quote]

Sure did :slight_smile:

Thursday 21. March 2013 (C2/W2/D2+D3)

Squat (no belt)

Warm up->

13 @ 120 kg
1
3 @ 140 kg
1*3 @ 150 kg

What the F… happened here. Did 8 reps last week on the 5’s now I barely get these 3. Reset after this cycle?

Benchpress

Warm up->

13 @ 80 kg
1
3 @ 90 kg
1*12 @ 97,5 kg +9 reps

5*10 @ 55 kg (feet-up medium grip)

Approved, but could have been better

Chins (spread out during the session)

36 reps

  • band pull-apart, curl-to-press (all for those shitty shoulders)

I remember you. Welcome back.

[quote]FarmerBrett wrote:
I remember you. Welcome back.[/quote]

Thanks!

Friday 22. March (C2/W2/D4)

Deadlift (conv. no helt)

Warm up ->
13 @ 140 kg
1
3 @ 150 kg
1*12 @ 160 kg

No bad… High rep DL is not much fun

Front Squat

210 @ 20 kg
4
10 @ 50 kg

  • some abs and back work

Cannot but agree with the high rep DL comment…but man are they beneficial. Did wonders for my grip strength too.

[quote]Jasonthorpe wrote:
Cannot but agree with the high rep DL comment…but man are they beneficial. Did wonders for my grip strength too.[/quote]

Yeah, I know. They just don’t feel very beneficial when you’re lying on the floor gasping for air right after the set.

Monday 25. March 2013 (C2/W3/D1)

Military press

Warm up ->
15 @ 55 kg
1
3 @ 60 kg
1*8 @ 65 kg

6*10 @ 40 kg

quite ok, had hoped for 10 reps but eight is ok.

  • 50 chin-ups, and ~ 100 reps face-pull

Tuesday 26. March 2013 (C2/W3/D2)

Squat(no belt)

Warm up->

13 @ 120 kg
1
1 @ 130 kg
11 @ 140 kg
1
1 @ 150 kg

5*10 @ 70 kg

[i]This truly sucks… Had to modify the session, to get just at little work done. I’ll reset my training max to 160-165kg and go harder on the assistance work (Meaning that I’ll actually do son work after the main sets.)

  • hyper extensions and, machine crunches.

Thursday 28. March 2013 (C2/W3/D3+4)

Bechpress

warm up->
15 @ 90 kg
1
3 @ 97,5 kg
1*10 @ 102,5 kg +9 reps

6*10 @ 55 kg (feet up, medium grip)

Deadlift (conv. no belt)

warm up->
15 @ 120 kg
1
3 @ 150 kg
1*10 @ 167,5 kg +9 reps

Both BP and DL went ok… Doing two days in one session isn’t the funniest thing. With Easter and work it couldn’t be avoided, but I left most of the assistance work undone.

Music… These are hometown heroes of mine. They’ve been at it for 30 years, and this their best album in the last 20.

Tuesday 2. April 2013 (C3/W1/D1)

Militarypress

Warm up->

15 @ 50 kg
1
5 @ 55 kg
1*11 @ 60 kg

4*10 @ 42,5 kg

last set should have been 62,5! Forgot the small plates and still only got 11 reps ( one less than last week). Will go on to 65 for 3’s and try get son improvement there.

  • 10 sets of Lat pull down. Tried to do pull-up but, my elbows protested in a rather painfull
    way.

Wednesday 3. April 2013 (C3/W1/D2)

Squat

210 @ 20 kg
1
5 @ 40 kg
15 @ 50 kg
1
5 @ 60 kg
15 @ 70 kg
1
5 @ 80 kg
15 @ 90 kg
1
5 @ 100 kg
15 @ 110 kg
1
10 @ 122,5 kg +9 reps

4*10 @ 80 kg

quite ok. Legs felt fine, but my shit conditioning got back at me

  • Sleigh dragging: 8 trips ~ 25m @ 60kg

Thursday 4. April 2013 (C3/W1/D3)

Benchpress

210 @ 20 kg
1
5 @ 40 kg
25 @ 50 kg
2
5 @ 60 kg
15 @ 70 kg
1
5 @ 80 kg
15 @ 87,5 kg
1
14 @ 95 kg +9 reps

4*10 @ 60 (close grip, feet up)

Seal row

312 @ 50 kg
6
10 @ 60 kg

  • band pull-apart ~100 reps

ok round, had hoped for 15 reps but it’s still approved.

Friday 5. April 2013 (C3/W1/D4)

Deadlift (conventional, no belt)

210 @ 60 kg
2
5 @ 80 kg
25 @ 100 kg
1
5 @ 120 kg
15 @ 140 kg
1
14 @ 155 kg +9 reps

My… do I ever hate these high rep sets! Same number of reps as on the previous cycle but 5kg more on the bar, it’s called progress. It might be slow but I’m getting there.

Front squat

210 @ 20 kg
1
5 @ 40 kg
15 @ 50 kg
1
5 @ 60 kg
15 @ 70 kg
1
5 @ 80 kg

Stopped here. My tank was pretty much empty after deads…

This is what’s on my gym-playlist right now.

Monday 8. April 2013 (C3/W2/D1)

Military press

210 @ 20 kg
2
5 @ 30 kg
25 @ 40 kg
1
3 @ 45 kg
13 @ 50 kg
1
3 @ 55 kg
13 @ 60 kg
1
9 @ 65 kg +6 reps

5*10 @ 42,5 kg

Went ok, one more rep than last cycle on the same weight… 10 reps would have been nice

Chin-up

10*4 @ BW

Band pull-apart

90-100 reps

[quote]Schmidt wrote:
Friday 5. April 2013 (C3/W1/D4)
Same number of reps as on the previous cycle but 5kg more on the bar, it’s called progress. It might be slow but I’m getting there.[/i]

[/quote]
Any progress is a good thing. Keep up the good work.

NHLFTR wrote:

[quote]
Any progress is a good thing. Keep up the good work.[/quote]

Thanks!

Wednesday 10. April 2013 (C3/W2/D2+3)

Squat

210 @ 20 kg
2
5 @ 40 kg
25 @ 50 kg
2
5 @ 60 kg
15 @ 70 kg
1
5 @ 80 kg
15 @ 90 kg
1
5 @ 100 kg
15 @ 110 kg
1
3 @ 120 kg
1*11 @ 130 kg +8 reps

5*10 @ 80 kg

Felt better than last week, actually doing the BBB sets and FS on the DL days may just be paying off.

Bench press

210 @ 20 kg
2
5 @ 40 kg
25 @ 50 kg
1
5 @ 60 kg
15 @ 70 kg
1
3 @ 90 kg
1*13 @ 100 kg +10 reps

5*10 @ 60 kg (Close grip, feet up)

Bench is feeling really good,right now

  • 10 sets of seal-row, and ~100 reps band pull-apart.