Week one of 5/3/1 down. Calculated 1rms are getting better.

 

This week was the 5 week, next is 3 so that'll make for some interesting lifting. You really gotta dig deep for those amraps on the last heavy set. It's actually surprising what you can do when you try hard enough.

As a sticker on a mirror at one of the Anytime Fitness gyms I attend says: "your body can do almost anything, it's your mind you have to convince". Trying hard is being convinced you'll get there it's a bit facetious etc, but reasonably close to accurate.

I had to remind myself to lift explosively again too lol. I wondered why my bench was suffering and seemed so heavy, turns out I was just being a freaking mountain lion and wasn't being explosive enough. It only occurred to me on the amrap on Monday, so I hit that full bore and it went straight back to where it should be. After the shoulder pressing today my triceps are wondering what the fark happened

Righto carnts, bros and ladies, tomorrow is Monday aka international chest day. Weight doesn't matter, stimulate not annihilate, lurkin don't get the gherkin, get in there and do something.

 

I'm gonna be squatting the equivalent of your mum, so if I can do that you can do anything

Got 175kg squat for 8 reps, was aiming for a minimum of 3. Farken amraps 

Gonna jump into some barbell rows for an accessory movement today. Love doing rows

Haven't tested my row max so had a crack this afternoon. Pretty sure I found it lol. Will stick to 120 to 130 for reps for a few weeks 

 

100kg rows for endless sets of 10 no worries.

 

120kg rows for a few sets of 10 no worries.

 

140kg rows for a set of 3.

Bench done today, 146kg 1rm so an improvement from last time. Did tricep push downs and reverse curls for assistance work. I haven't been hitting arms directly for a while now, so it was reassuring to see an extra inch on them from the pump.

 

Deadlift tomorrow, 195kg amrap after some sets. My straps arrived last week so I'm aiming for 10 reps. Haha we'll see how that goes though 

 

Diet is slowly changing from 50% beer and 50% food to less beer and more food. Have needed the extra recovery capacity recently and unfortunately beer is the first thing that has to go 

Far out man dem deadlifts made me work for it. I managed 195kg for 8 reps which puts the 1rm at 242kg. Cbf doing any assistance work, I'll just do some tomorrow cos shoulder pressing is relatively easy on the system.

Did shoulder pressing on Friday, accidentally added 5kg too much to the bar and wondered why I got a couple less reps. Heh oh well.

 

Squats again tomorrow, only singles for everything this week except the amrap on the last set. Top weight will be 180kg, program calls for 1 rep but I'm aiming for 8 reps and that's exactly what I'll farken get, unless I can do more lol. I'm definitely gonna have a bowl of rice before that workout!

 

Will be interesting to see how long it takes to plateau with this program.