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Author Topic: MMk's journal  (Read 771 times)
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MMK
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« on: December 17, 2011, 11:34:32 pm »
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Monday - 12.12.2011


5/3/1 Squat & Assistance - Week 7

Squat

(warm up)
55kg x 5
67.5kg x 5
80kg x 3

(work sets)
102.5kg x 5
117.5kg x 3
130kg x 1 + 7 extra reps

Dumbbell BSS
10kg DB's x 8
10kg DB's x 8
12.5kg DB's x 8

RDL
60kg x 8
60kg x 8
60kg x 8



Tuesday - 13.12.2011


5/3/1 Military Press & Assistance - Week 7

Military Press

(warm up)
20kg x 5
25kg x 5
27.5kg x 3

(work sets)
35kg x 5
40kg x 3
45kg x 1 + 9 extra reps

Weighted Dips
15kg Plate x 10
15kg Plate x 10
15kg Plate x 10
20kg Plate x 10

Pull ups
7
7
7
« Last Edit: December 17, 2011, 11:39:42 pm by MMK » Logged
MMK
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« Reply #1 on: December 18, 2011, 12:05:08 am »
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Thursday - 15.12.2011


5/3/1 Deadlift & Assistance - Week 7

Deadlift

(warm up)
60kg x 5
72.5kg x 5
87.5kg x 3

(work sets)
112.5kg x 5
127.5kg x 3
142.5kg x 1 + 9

GM's
40kg x 10
40kg x 10
40kg x 10

EZ Bar Bicep Curls
30kg x 10
30kg x 10
30kg x 10


Friday - 16.12.2011


5/3/1 Bench & Assistance - Week 7

Bench

(warm up)
40kg x 5
50kg x 5
60kg x 3

(work sets)
77.5kg x 5
87.5kg x 3
97.5kg x 1 + 7 extra reps

Dumbbell Incline
17.5kg DB's x 8
20kg DB's x 8
22.5kg DB's x 8

Dumbbell Rows
17.5kg DB x 10
20kg DB x 10
20kg DB x 10
« Last Edit: December 20, 2011, 07:42:16 pm by MMK » Logged
MMK
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« Reply #2 on: December 18, 2011, 12:13:15 am »
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Would appreciate some feedback and ideas on how best to add in some jumps/Oly variations

Peace.
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MMK
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« Reply #3 on: December 20, 2011, 07:39:35 pm »
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Monday - 19.12.2011


5/3/1 Squat & Assistance - Week 9

Squat

(warm up)
60kg x 5
70kg x 5
85kg x 3

(work sets)
95kg x 5
107.5kg x 5
122.5kg x 5 + 4 extra reps

GM's
27.5kg x 10
32.5kg x 10
37.5kg x 10

Double Leg Lowering
3x5


Notes
Squats felt hard today but its probably due to the fact that my sleep was really broken up the night before and i had to rush my workout because i got to the gym late so i only had 30 - 40 minutes before closing times, but all in all nice session.
« Last Edit: December 28, 2011, 09:01:59 pm by MMK » Logged
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« Reply #4 on: December 20, 2011, 07:50:17 pm »
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Tuesday - 20.12.2011


5/3/1 Bench & Assistance - Week 9

Bench

(warm up)
45kg x 5
55kg x 5
65kg x 3

(work sets)
70kg x 5
80kg x 5
90kg x 5 + 6 extra reps

Incline Press
45kg x 10
55kg x 10
65kg x 10

Pendlay Rows
60kg x 10
60kg x 10
60kg x 10

Weighted Dips
15kg x 10
20kg x 10
20kg x 10
« Last Edit: December 28, 2011, 09:03:43 pm by MMK » Logged
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« Reply #5 on: December 22, 2011, 06:46:23 pm »
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Thursday - 22.12.2011


5/3/1 Deadlift & Assistance - Week 9

Deadlift

(warm up)
65kg x 5
77.5kg x 5
92.5kg x 3

(work sets)
105kg x 5
120kg x 5
132.5kg x 5 + 5

Squats
67.5kg x10
80kg x 10
95kg x 10

Weighted Plank
10kg plate x 30 sec
10kg plate x 30 sec
10kg plate x 30 sec


Notes
Deadlift felt hard but strong, i had atleast another couple reps left in the tank. I decided to add some light squats in after my deadlift, they felt really good.
« Last Edit: December 28, 2011, 09:02:59 pm by MMK » Logged
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« Reply #6 on: December 22, 2011, 07:11:13 pm »
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Ok so getting stronger is still my main priority at the moment but i want to start adding in some reactive/RFD work to my 5/3/1 template, so this is what i was thinking - MR tuck jumps/depth jumps or MR double leg bounding before my squat session on monday and deadlift session on thursday, plus on saturday on my off day i was thinking of doing some max RVJ's. what do you guys think, any suggestions?

Peace.
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« Reply #7 on: December 24, 2011, 09:39:45 pm »
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Friday - 23.12.2011


5/3/1 Military Press & Assistance - Week 9

Military Press

(warm up)
22.5kg x 5
25kg x 5
30kg x 3

(work sets)
32kg x 5
37.5kg x 5
42.5kg x 5 + 5 extra reps

Close Grip Bench
32.5kg x 10
40kg x 10
47.5kg x 10

Pull ups
7
7
7

Ez bar Bicep Curls
32.5kg x 10
32.5kg x 10
32.5kg x 10


Notes
Nothing spectacular just a nice upper body session
« Last Edit: January 05, 2012, 12:48:48 pm by MMK » Logged
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« Reply #8 on: December 27, 2011, 06:32:47 pm »
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Tuesday- 27.12.2011


5/3/1 Squat & Assistance - Week 10

Squat

(warm up)
60kg x 5
70kg x 5
85kg x 3

(work sets)
102.5kg x 3
115kg x 3
127.5kg x 3 + 5 extra reps

GM's
32.5kg x 8
37.5kg x 8
32.5kg x 6

Double Leg Lowering
3x5

Weighted Plank
10kg plate x 30 sec
10kg plate x 30 sec
10kg plate x 30 sec


Notes
went to my old powerlifting gym today so i used the monolift but i decided to walk it out, good session even though 127.5kg wasnt easy i still had a rep or two left in me. i also realized that as much as i respect there dedication and strength its just not for me i want to be athletic and strong not just strong and immobile, plus most them just want to get as big as possible leaving the majority of them overweight. pointless!
« Last Edit: December 28, 2011, 09:04:50 pm by MMK » Logged
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« Reply #9 on: December 28, 2011, 09:01:05 pm »
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Wednesday  - 28.12.2011


5/3/1 Bench & Assistance - Week 10

Bench

(warm up)
45kg x 5
55kg x 5
65kg x 3

(work sets)
75kg x 3
85kg x 3
95kg x 3 + 5 extra reps

Incline Press
55kg x 8
65kg x 8
72.5kg x 6

Pendlay Rows
60kg x 8
60kg x 8
60kg x 8

Weighted Dips
20kg x 10
20kg x 10
20kg x 10


Notes
really good upper body session, bench felt really strong i definitely  have alot more in me.
« Last Edit: December 28, 2011, 09:05:38 pm by MMK » Logged
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« Reply #10 on: December 29, 2011, 07:53:24 am »
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needs more pulling for balance purposes. your workouts are 3:1::push:pull.
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Muscles are nonsensical they have nothing to do with this bullshit.

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« Reply #11 on: December 29, 2011, 12:49:25 pm »
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Quote from: LBSS on December 29, 2011, 07:53:24 am
needs more pulling for balance purposes. your workouts are 3:1::push:pull.

Your right but im trying to keep my workouts short as possible, plus ive always found that my bench numbers go up whenever  i hit my shoulders and triceps hard so its a bit of a trade off.
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« Reply #12 on: December 30, 2011, 10:50:14 am »
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Friday - 30.12.2011


5/3/1 Deadlift & Assistance - Week 10

Deadlift

(warm up)
65kg x 5
92.5kg x 3

(work sets)
110kg x 3
125kg x 3
140kg x 3 + 5

Squats
80kg x 8
95kg x 8
107.5kg x 6

Leg Curl
3 x 8


Notes
deadlift was easy, only had 5 hours sleep last night so im pleased how the whole session went. now its time catch up on some sleep.
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MMK
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« Reply #13 on: January 01, 2012, 09:02:44 pm »
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Happy new year to everyone, hope you all reach your goals.
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« Reply #14 on: January 05, 2012, 08:24:42 am »
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Saturday - 31.12.2011


5/3/1 Military Press & Assistance - Week 10

Military Press

(warm up)
22.5kg x 5
30kg x 3

(work sets)
35kg x 3
40kg x 3
45kg x 3 + 5 extra reps

Close Grip Bench
40kg x 8
47.5kg x 8
55kg x 6

Pull ups
8
8
5

Ez bar Bicep Curls
30kg x 10
30kg x 10
30kg x 10


Notes
Close grip bench was way too light so il increase it by 5kg instead of 2.5kg next cycle, also il be taking out the bicep curls and adding in some dumbbell rows instead.
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