T Nation

We're Going To The Beach! 5/3/1 Beach!



About 91kgs. As fer deadlifts, I don’t know…I usually fail them by just not getting off the floor. I have comically short legs and arms.


Back at it. Monday on Tuesday Week 1 5.0. Surely the beach has to be around here somewhere?

Squats 5x130kg, 5x150kg, 5x170kg
OHPs 20x60kg, 18x70kg, 11x80kg, 6x90kg, 3x100kg // guy sharing the rack: “that’s really impressive…going heavy ovn standing overhead press”
Hang cleans. Decided to up the weight to 70kg. 1x20 and spectacular bar drop. 1x18. Total 38 but I’d rather push for strength here as the lift is lagging
Assistance for pulling: SGHPs. 7x70kg, 5x75, 5x80, 4x85, 1x90. Quite pleased that I was getting good ROM on these. Going to keep adding these in as I think it might up the deadlift and my traps actually pumped.
25kg bag curls: 2x50 total 100. Probably the SGHPs cost a bit here
Pull ups 3x10


Took class last night. Didn’t think I was all that but got a call out for turns. Turns!

Today should have been Wednesday on Friday.
deads: 5x120, 5x140, 3x160 and a miss
SGHPs: 5x70, 5x80, 4x90
DBRs: 30kg DB, 50 each side
Carter chest: 1x8 DB bench press 2x34, 1x15 2x30, 1x25 2x26

But I have to get to work and some guy is still tying up the rack. Will fetch the squats, presses, and pull ups tomorrow morning. Skipping class for the World Cup final on Sunday so probably hitting the gym in the morning


Emergency extra workout
Squats 25x130kg, 15x140, 10x150, 10x160, 6x170, 3x180kg
Pull ups 3x10 // these felt explosively great; doing them before I’m knackered is fun
OHPs 80kg, 4x10, 2x5 total 50
Guy sharing the rack: “will you be pressing about as much as I’m squatting?”
No. More like that plus 30kgs…


Friday on Sunday
Squats 30x130kg
Press 5x75, 5x90, 5x100 // oh yes
Hang cleans, 30x50, 20x60,10x70,4x80,2x80, 3x5 75kg
SGHPs 5x70, 4x80, 1x90, 1x90, 1x90, 1x90
DB bench press, 2x36kg x8, 2x30kg x15, 2x26kg x25 // real sense of how easily disaster could strike handling those 36kg DBs near my balls over to the bench. But I kind of love them; we recently got a new set of DBs up to 40kg and I want to do more with them just because it feels so strong.
ah fuck it, someone is fucking around so skipped pull ups


Monday on Tuesday Week 2 5.0
Squats 3x5 120, 140, 160
OHPs 20x60, 20x70, 15x80, 8x90, 4x100
Hang cleans, 70kg, 1x28, 1x12 total 40
SGHPs 5x70, 5x80, 3x90
Bag curls, 25kg, 1x70, 1x55 total 125
Pull ups 3x10