Stinky's Pinched Off Log 5/3/1

New training, new log…
A Brief history of Stinky…
6"3’ and a reasonably lean 94 kilo and change. Based in Liverpool, England.

After some time on stronglifts and some reasonable gains I’ve decided on a change. Predominantly due to slowly losing track of all lifts, consistency, direction and getting a little bored. Read 531, it appealed.

I plan to stick to the basic protocol with some heavy singles thrown in when feeling good. And use the BBB assistance theme. In terms of training days I don’t intend to use a 7 day calender rather a rolling one of training and rest days.

With the pre-warned apprehension about what seems a dramatic deload, I will, as must just get on with it and use it as an opportunity to really nail form.

Current 4 rep maxes at start ( in Kilos’)
Squat 120
Overhead Press 67.5
Deadlift 150
Bench 100

All comment and abuse welcome :slight_smile:

Day 1, Cycle 1, Week 1 65/75/85%

Back Squat

80 x 5
90 x 5
100 x 8
110 x 2
125 x 2

Assists

Squat (70 x 10 x 5)
Seated Single Leg Curl (40 x 10/10/9/8)
Leg Press (10 x 120/130/140)

This was actually much tougher than I imagined and had a good sweat on mid squats. All those squats did get a little mind (and back) numbing I may experiment with a 20 rep widowmaker next time.

C1 WK1 D2 OH PRESS 65/75/85%

Military Press
47.5k x 5
52.5k x 5
57.5k x 10

Chins
BW x 25

Single Arm DB OH Press
20k x 10/10/10/8

Mixed Grip Pull Ups
BW 6 x 6

Yesterdays Deads and todays bench…

C1 WK1 D3 Deadlifts 65/75/85%

Deads
105k x 5
115k x 5
130k x 7
140k x 3

Hanging Leg Raises
5 X 6

rACK pULLS
152k 3 x 5

Hang Cleans
62.5 3 x 5

10 minutes on the heavy bag to finish.

Noticed a real grip issue towards the end of the Deads. I may invest in some straps for when it fails in future.

C1 WK1 D4 BENCH

Flat Bench
65 x 5
75 x 5
85 x 10

DB BOR
40k 10/10/10/7

Dips
BW+16k x 10/10/8/6

Cable Row
100k x 12/12/12/12

The bench felt a little tame but the DB BOR’s where raw.

C1 WK2 D5 SQUATS 70/80/90

SQUATS
55KG x 8
85kg x 3
95kg x 3
105kg x 8

form went wacky on the 5th rep so took a minute to recompose myself, didn’t
re-rack the bar so I’m counting an 8

ASSISTS
Seated Leg Curl
50kg x 8/8/8

Leg Press
130kg x 10
140kg x 10
150kg x 10/8/8

I think I’ll try more squats next time for assistance.

C1 WK2 D6 70/80/90

Military Press
35kg x 8 WU
50kg x 3
55kg x 3
60kg x 7

Assistance
Single DB OH press supersetted with Chins

20kg x 10 + BW Chins x 10 X 3
20kg x 10 + BW Chins x 7

Reverse Grip Pushdowns
32kg x 8 x 5

finish with a few rounds of the Cosgrove Complex

C1 WK2 D7 Deads and Bench

Not sure if combining these is an ace idea but time is increasingly becoming a factor.

10 mins of rowing to get some circulation, (it’s insanely cold here today!)

DEADLIFT
BAR x 6
60kg x 3
105kg x 3
120kg x 3
135kg x 6

BENCH
BAR x 6
60KG x 3
70kg x 3
80kg x 3
90kg x 8

ASSISTS

DB BOR
26kg x 10
40kg x 10 x 4

GOOD MORNINGS
35kg x 8 x 4

SEATED SINGLE LEG CURL
30KG X 10 X 3

C1 WK3 D8 75/85/95%

10 minutes on the rower

SQUATS
55kg x 8 WU
92.5kg x 5
105kg x 3
115kg x 4

75kg x 10/10/8/6 BBB (god this was hard)

Seated Leg Curl
65kg 5 x 10

Leg Press
140kg x 20

Last 3 sessions…

C1 Wk3 D2 5/3/1

Military Press
52.5 x 5
57.5 x 3
62.5 x 7

DB OHP
20kg 5 x 10

C1 Wk3 D3

DEADS
112.5 x 5
127.5 x 3
142.5 x 5

ASSISTANCE DEADS
70 x 10
80 x 8
100 x 6
110 x 6

BB Curls
35kg x 10/10/10/8

Can feel grip getting stronger.

C1 Wk3 D4

BENCH
75 x 5
85 x 3
95 x 6

DB ROWS
50 x 8
(too heavy methinks)
40 x 10 x 3

BBB Bench
60kg 5 x 10

Zotmans
15k 4 x 10