Lifts this week -

Squat - 142.50kg x 10

Bench - 90kg x 7

Deadlift - 155kg x 5 (prescribed reps)

Press - 70kg x 6

Wednesday 2nd May 2012

                                                  The Walk To The Hill

5/3/1 Week and the end of cycle 1.

Back is much better and looks tighter in the deadlifts. Bench felt easy, and although I hit 6 reps, my ass came off the bench on the final lift  so just counted as 5 reps. Also, the prowler felt faster and stronger this week. Completed 8x40yd sprints with 40kg today, resting about 30 seconds between each set. The ground is still wet and providing a lot of drag, although it didn't rain whilst I trained. Which was nice.

Deload next week!! Hopefully my new found strength will help me get through watching War Horse on Em's birthday. Based on the title, I'm optimistic that the horse will be a beast sent from the fires of hell, decapitating Nazi's as he rides, and firing bullets from his eyes. All set to a kick ass heavy metal soundtrack! Hears hoping Spielberg doesn't disappoint.

Lifts for this week:

Squat - 152.50kg x 6 Reps

Bench - 97.50kg x 5 Reps

Deadlift - 170kg x 1 Rep (Still doing prescribed reps)

Press - 77.50kg x 3 Reps

Wednesday 25th April 2012

All You Can Eat Sushi

3's week on 531 and 2nd week of my very first cycle.

Back is much better although there is still some visible tightness when I squat and deadlift. This can be seen slightly in the video below. As a result, I am sticking to prescribed reps on the deadlift.

Lifts are as follows:

Squat - 145kg - x7 reps

Bench - 92.50kg - x5 reps (7 completed but ass came off bench slightly)

Deadlift - 162.50kg - x3 reps

Press - 72.50kg - x5 reps

3 reps were required for each set but completed as many as I could over that number.

Also pushed the prowler in the rain again! Can't wait for the downpours to stop so I can hit the hill sprints.

You may notice that it is Wednesday and that I have already hit my all my lifts. In this full body template, friday is a deload day (55%/65%/75%) which allows me to then hit up the assistance work (dips/db bench etc.)

I don't know about anyone else, but I feel strongest earlier in the week. Whenever I try to hit big numbers on a friday, it rarely goes as well as mondays session. I like working this way, but to each his own.

Saturday 21st April 2012

Ground Zero

So this is the first of a years worth of weekly posts on my 531 Full Body Template.

Calculated off of the following 1rm: (Note that these are my current 1rm lifts due to losing weight and strength before Christmas. My top lifts can be reviewed on the home page)

Squat - 180kg (400lbs)

Bench - 115kg (255lbs)

Deadlift - 200kg (445lbs)

Press - 90kg (200lbs)

The goals as I mentioned, are a 230kg (505lbs) Squat/136kg (300lbs) Bench/250kg (550lbs) Deadlift.

The first weeks training has gone well, despite injuring my back the week before. I was careful to only hit the prescribed reps on mondays squat session and do deload deadlifts as this is where I hurt my back the previous wednesday. Training is as follows:

Squat - 137.50kg x 5 (Easy, could have done 10)

Bench - 87.50kg x 9

Deadlift - Deload Reps

Press - 67.50kg x 6 (again being cautious of back)

I also pushed the prowler for 6x 40yd trips with 60kg in the rain, which adds so much drag that the only comparison I can possibly make would be attempting to push an Elephant into the front seat of a Smart Car. Whilst wearing rollerblades. 

I will also be running hills once per week. I took a picture (above) of the one near my house. Generally 10 sprints, resting as long as it takes to walk back down.

Next weeks post will have a compilation video of all the lift maxes.