So it’s deload week and it has coincided with me having to be in Sydney for 3 days for work. Luckily the hotel is next to a gym and you get complimentary access. So after a bad nights sleep I got my butt out of bed at 5am and hit the gym.
Some squats
Bar x 10
Bar x 10
60 x 5
80 x 5
100 x 5
100 x 5
100 x 5
60 x 20 - urgghh these were horrid
Some dumbbell bench
20 x 8
30 x 5
34 x 5
38 x 5
42 x 5
42 x 7
Haven’t done dumbbell bench in years and it felt pretty good. Could have gone a little heavier but decided not to as want to be fresh for next week.
Barbell curls
25 x 15, 25, 15
Ss with tricep ect
24 x 15, 15, 15
I don’t known how you guys and girls get up and train at this time every day. Training on an empty stomach before my body has had time to work out all the kinks was not exactly enjoyable. Anyway did feel good to move some weight and get a good pump. Now off the hit the breakfast buffet big time.
Small breakfast today:
5 eggs
5 rashes bacon
2 sausages
Baked beans
Grilled tomatoes
2 slices of white toast and butter
All washed down with apple juice and black coffee.
I’ll be back an hour north of you by dinner time, otherwise I’d pop by and say hello
I’ve somehow ended up in the blue mountains for work so I’m a little far away
The RSL has great food, if you’re able to travel a bit, you’re pretty close to Blacktown and Parramatta which are both pretty culturally diverse towns
If you can make it into Parramatta, there is a burger shop called “milky lane”
Pretty much the bee’s knees of burgers, always wins best burger parlour in Australia
Other then that, you can’t go wrong with any kebab or pizza joint on every corner of western sydney
Thanks for the heads up mate. I’m up here with a bunch of colleagues and car sharing so bit sure if anyone will have the desire to drive out for burgers. I’ll have to float the idea and see what happens. Maybe next time I’m up here or as we said before, at the Arnold next year.
Woke at 4am… hate sleeping in hotels !!
Triceps are sore as fk today but in the good side they are still swole from yesterday’s training. Think I might add some tricep ext in more regularly.
Woke at 4:30 and got to the gym at 5:00. Just did some fluff stiff:
5 min warm up on airdyne bike
Some pull ups
Some lay pull downs
Some machine rows
Some dumbell press
Some lateral raises - side and rear
Some back extensions
5 min airdyne bike
It felt odd going to a gym and just doing stuff but with no program or numbers to hit. Worked up a good pump and a good sweat. Perfect for a deload week but wanted to do more.
Moving onto 531 BBB for the next 3 weeks and then off to Bali. Looking forward to hitting some rep PRs in the next 3 weeks.
Funny so different peeps are
I loves the 531 pr sets as @simo74 does.
The challenge of knowing last time you did X reps and this time you are trying as hard as possible to to X reps +1.
Doing it consistently for several cycles and lifts is very rewarding.
Looking forward to Simo’s next three weeks. Go crush them repPR’s
This is why I limit my reps to 10, even if I could do more. Also, if you’re hitting 17, your training max probably isn’t accurate. Of course, I think Jim himself has moved to preferring 5’s pro and doing sets straight across over max rep sets. Personally, I’m still a fan of the original 5/3/1 just because of how well it’s worked for me.
The first time I ran 5/3/1 I was failing to hit 5 reps on 5/3/1 week by the third cycle. In later attempts to run the program I dropped the TM to 80% for the sake of longevity. It sucked.
Well, I’m not going to tell you you’re doing it wrong, since you clearly know what you’re doing training-wise, I guess it’s just not a methodology that works well for you. Over the past several years I’ve been able to run 5/3/1 for 12, 11 and 7 cycles straight without resetting except on press, before life came along and made me reset, but I’m sure a large part of that was just the place of relative weakness that I was starting from. After all, when you have nowhere to go but up, progress is a lot easier.
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