### Author Topic: gukl's Olympic Lifting Journey  (Read 94866 times)

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#### gukl

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##### gukl's Olympic Lifting Journey
« on: September 21, 2013, 12:35:37 pm »
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Updated front page 24/12/15

245kg total.

110sn 130cj?

- while working towards a sub 20 5k.
- @94kg bw
- and still be able to dunk whenever i get around to trying.

Next Cycle
OHP 75kg 1rm
Week 1   Week 2   Week 3   Week 4 (deload)
Set 1   43kg x 5   47kg x 3   50kg x 5   27kg x 5
Set 2   50kg x 5   53kg x 3   57kg x 3   33kg x 5
Set 3   57kg x 5+   60kg x 3+   64kg x 1+   40kg x 5

Bench 110kg 1rm
Week 1   Week 2   Week 3   Week 4 (deload)
Set 1   64kg x 5   69kg x 3   74kg x 5   39kg x 5
Set 2   74kg x 5   79kg x 3   84kg x 3   49kg x 5
Set 3   84kg x 5+   89kg x 3+   94kg x 1+   59kg x 5

Cycle 3
OHP 72.KG
Week 1   Week 2   Week 3   Week 4 (deload)
Set 1   42kg x 5   45kg x 3   48kg x 5   26kg x 5
Set 2   48kg x 5   52kg x 3   55kg x 3   32kg x 5
Set 3   55kg x 5+   58kg x 3+   61kg x 1+   39kg x 5

Assistance 52.5, 52.5, 57.5

Bench
Week 1   Week 2   Week 3   Week 4 (deload)
Set 1   62kg x 5   67kg x 3   72kg x 5   38kg x 5
Set 2   72kg x 5   77kg x 3   82kg x 3   48kg x 5
Set 3   82kg x 5+   87kg x 3+   91kg x 1+   58kg x 5

Assistance 77.5, 77.5, 87.5

Ok got bored of working and read beyond 5/3/1 and calculated my next 12 week block. Bored off the really simple, next to zero assistance work idea.

Going to run a sample program from the book that looks like

WEEK
1 5/5/5 + 5x10 @ 50%
2 3/3/3 + 5 x 10 @ 50%
3 5/3/1 + 5 x 10 @ 60%
4 5/5/5 + 5 x 10 @ 60%
5 3/3/3 + 5 x 10 @ 70%
6 5/3/1 + 5 x 10 @ 70%
7 DELOAD (5/5/5 + 3 x 10 @ 50%)
8 5/5/5 + 5 x 5 @ 80%
9 3/3/3 + 5 x 5 @ 80%
10 5/3/1 + 5 x 3 @ 90%
11 5/5/5 + 5 x 3 @ 90%
12 3/3/3 + 5 x 1 @ 100%
13 5/3/1 + 5 x 1 @ 100%
14 DELOAD (5/5/5 + 3 x 10 @ 50%)

For those not familiar w/ 5/3/1 all % are based off training max, TM which is 90% of actual max!
The above assistance will be swapped e.g. 5 x 10 BP after 5/3/1 sets of OHP. Also not going to deadlift twice a week so will probably use snatch grips.

Plan

Sun = DL, Mon = OHP, Wed = Squat, Thurs = Bench

Assistance:

Squats (see above)
Good Mornings 3 x 10
Calf Raise 4 x 12
Cable Crunch 3 x 10
Decline Weighted Sit Ups 3 x 10

OHP
Bench (see above)
Chin up 5 x F
Tri Pushdown 3 x 15
DB Curl 3 x 15
Rear Delt Raise 2 x 15
Shrugs 5 x 10
50 band bull aparts

Squat
Power Cleans - BEFORE SQUATS
45 Deg Hyper 3 x 15
Calf Raise 4 x 12
Hanging Leg Raise 3 x 10
TRX Fall out/Roll out 3 x 10

Bench
OHP (see above)
Kroc Row (1-2 warm up sets, then 1 x all out for max reps)
Seated Row 3 x 10 (Strict and light)
Weighted Dips 2 x XYZ
Bi Curl 3 x 10
Tri Ext 3 x 10
50 Face Pulls

NUMBERS for Cycle 1!

Squat
Week 1   Week 2   Week 3
Set 1   69kg x 5   74kg x 3   79kg x 5
Set 2   79kg x 5   84kg x 3   90kg x 3
Set 3   90kg x 5+   95kg x 3+   100kg x 1+

Assistance - 60kg 5 x 10 , 60kg 5 x 10, 70kg 5 x 10

Week 1   Week 2   Week 3
Set 1   117kg x 5   125kg x 3   135kg x 5
Set 2   135kg x 5   144kg x 3   153kg x 3
Set 3   153kg x 5+161kg x 3+171kg x 1+

Assistance (SGDL) - 80kg 5 x 10, 80kg 5 x 10, 95kg 5 x 10

Bench
Week 1   Week 2   Week 3
Set 1   59kg x 5   64kg x 3   69kg x 5
Set 2   69kg x 5   73kg x 3   78kg x 3
Set 3   78kg x 5+   83kg x 3+   87kg x 1+

Assistance - 60kg 5 x 10, 60kg 5 x 10, 65kg 5 x 10 (50kg 5 x 10 was tooo light.)

OHP
Week 1   Week 2   Week 3
Set 1   39kg x 5   42kg x 3   45kg x 5
Set 2   45kg x 5   48kg x 3   51kg x 3
Set 3   51kg x 5+   54kg x 3+   57kg x 1+

Assistance - 35kg 5 x 10, 35kg 5 x 10, 40kg 5 x 10

NEXT CYCLE

Week 1   Week 2   Week 3   Week 4 (deload)
Set 1 119kg x 5 129kg x 3 138kg x 5 73kg x 5
Set 2 138kg x 5 147kg x 3 156kg x 3 92kg x 5
Set 3 156kg x 5+166kg x 3+ 175kg x 1+ 110kg x 5

Snatch Grips Assistance (TM 165) - 100kg, 115kg, 115kg

Squat (1RM 123)

Week 1   Week 2   Week 3   Week 4 (deload)
Set 1   71kg x 5   77kg x 3   83kg x 5   44kg x 5
Set 2   83kg x 5   88kg x 3   94kg x 3   55kg x 5
Set 3   94kg x 5+   99kg x 3+   105kg x 1+ 66kg x 5

Squat Assitance - 75, 85, 85

Bench (1RM 105)

Week 1   Week 2   Week 3   Week 4 (deload)
Set 1   61kg x 5   66kg x 3   70kg x 5   37kg x 5
Set 2   70kg x 5   75kg x 3   80kg x 3   47kg x 5
Set 3   80kg x 5+   85kg x 3+   89kg x 1+   56kg x 5

Assitance - 65kg, 70kg, 72.5kg

OHP (1RM 70)

Week 1   Week 2   Week 3   Week 4 (deload)
Set 1   40kg x 5   44kg x 3   47kg x 5   25kg x 5
Set 2   47kg x 5   50kg x 3   53kg x 3   31kg x 5
Set 3   53kg x 5+   56kg x 3+   59kg x 1+   37kg x 5

Assistance 42.5kg, 50kg, 50kg

------------------------------------------------------------------------------------------------------------------------------

New journal, new start!

Going to be running 5/3/1, with some plyo stuff before leg days, conditioning after upper body days, basketball 2x a week.

Goals
-Get strong
-140kg Bench Press
-180kg Squat
-80kg OHP
-Be able to dunk, with EASE
-Keep my abs
-Gain Muscle

Right now im hovering 180-185lbs, around 10-12% bodyfat.

the next 6-12months I'm going to run Jim Wendlers 5/3/1. At the moment I can't squat due to a hip injury, going to work with a coach to try get around this and start squatting as soon as possible, until then, I'll be substituting bulgarian split squats as I've used these with success in the past. I DONT plan to use deloads, at least not yet/every 4 weeks. Maybe every 8-12 weeks. Sunday will be OHP day, Monday will be deadlift day, Wednesday will be Bench press day, Thursday will be Squat day.

Conditioning will be Basketball 2 x per week, lots of walking around (to uni/the gym etc), a HIIT rower/bike session on bench day, and a jump rope session on a ohp day.

Also going to implement some plyometrics, mainly depth drops/jumps and simple movement efficiency stuff because I want to FLY again.

For assistance I'll be using a template jim outlined in a tnation article:

Day 1: Shoulders and Biceps
Standing Military Press ? 5/3/1

DB Military Press ? 4 x12

Side Laterals/Rear Laterals ? 4 x12

Barbell Curls ? 4 x12

Preacher Curls ? 4 x10

Day 2: Back

Bent Over Rows ? 4 x12 (Will prob use DB row or seated cable row)

Chin ups ? 4 x10 (or do Lat Pulldowns)

Good Mornings ? 4 x10

Hanging Leg Raises ? 4 x12

Day 3: Chest and Triceps
Bench Press ? 5/3/1

Weighted Dips ? 4 x10

DB Flyes ? 4 x12

Triceps Pushdowns ? 5 x 20

Push ups ? 4 sets to failure

Day 4: Legs and Abs
Squat ? 5/3/1

Leg Press ? 5 x 15

Leg Curls ? 5 x 15

Leg Extensions ? 4 x12

Ab Wheel ? 4 x12

Bench Press (Based off 90kg x 3 RM)

Week 1 Week 2 Week 3 Week 4 (deload)
Set 1   56kg x 5   61kg x 3   65kg x 5   34kg x 5
Set 2   65kg x 5   69kg x 3   74kg x 3   43kg x 5
Set 3   74kg x 5+78kg x 3+82kg x 1+52kg x 5

Deadlift (Based off 220kg, minus 10kg to compensate for mats/no mats now)
Week 1    Week 2    Week 3    Week 4 (deload)
Set 1   122kg x 5   132kg x 3   141kg x 5   75kg x 5
Set 2   141kg x 5   151kg x 3   160kg x 3   94kg x 5
Set 3   160kg x 5+   170kg x 3+   179kg x 1+   113kg x 5

Overhead press (based off 55kg x 3 1rm)
Week 1   Week 2    Week 3    Week 4 (deload)
Set 1   34kg x 5    37kg x 3    39kg x 5 21kg x 5
Set 2   39kg x 5    42kg x 3    45kg x 3 26kg x 5
Set 3   45kg x 5+ 47kg x 3+ 50kg x 1+ 31kg x 5

Squat - No idea, will be substituting Bulgarian Split Squats 3 x 6, 3 x 8, 3 x 10; until I sort out my injury problem/get some coaching in the squat. (Best squat was 140kg x 2 to a paralell box this summer)

Let's go get it!
« Last Edit: December 23, 2015, 09:25:32 pm by gukl »

#### gukl

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##### Re: gukl does 5/3/1
« Reply #1 on: September 21, 2013, 12:36:59 pm »
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Diet will look something like

Fast till pre workout/3pm, depending on when i train. On days i train late, will eat meal 1 pre workout minus the carbs.

Pre Workout - 10g BCAA
Post Workout - 40g whey, 50g Dextrose, 5-10g creatine.

Meal 1 - 1 whole egg + ~200ml egg whites w/ rice/potoates/glutenfree bread/pasta
Meal 2 - 2 large chicken breasts + rice/potatoes ETC. Maybe some PB for some fat.
Meal 3 - 25g casein shake.

If turns out to not be enough calories (Weak in gym/lose muscle) I'll up the calories probably add bacon to meal 1. I'm not really bothered about scale weight going up, I just want my lifts to go up, while maintaining my current leanness. Supps - whey, casein, fish oil (6g a day), multivitamin, vit d3 (2500iu a day), creatine (5-10g a day).

#### gukl

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##### Re: gukl does 5/3/1
« Reply #2 on: September 22, 2013, 02:36:03 pm »
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Shoulders/BIs

BB OHP
-35kg x 5
-40kg x 5
-45kg x 8 (WEAK. Prob to do with how much i drank last night.)

DB Seated OHP
-16kg x 10
-20kg 3 x 10
-16kg x 10 (1 ARM)

Lateral Raises
-8kg 4 x 12

BB Curl
-35kg x 10
-30kg 3 x 10

Incline DB Curl
-10kg x 12
-7kg 3 x 12

Was very week, and a bit hungover..not all with it...just had a whole week of drinking STUPID amounts as we've all just gone back to uni. Hopefully a good night's sleep and some food has me performing better soon.

#### gukl

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##### Re: gukl does 5/3/1
« Reply #3 on: September 23, 2013, 04:23:51 am »
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186.6lbs

#### LBSS

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##### Re: gukl does 5/3/1
« Reply #4 on: September 23, 2013, 11:08:23 am »
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cool, good luck.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

#### gukl

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##### Re: gukl does 5/3/1
« Reply #5 on: September 23, 2013, 01:18:38 pm »
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Had like, 2-3 hours sleep...stayed up to watch breaking bad (started 2am uk time!)...then...THE MOTH...i have phobia of moths..and there was a fucking huge one in my room...and i lost it...so i had a mega adrenaline rush that kept me up all night...sucks..had to sleep with a sheet over my head because i was scared it was gonna fuck me up in my sleep...lol...yeah i have a vagina. Anyhoo

-120kg x 5
-140kg x 5
-160kg x 6 (FUCKN WEAK. I GOT 180 for 7 2 weeks ago!!)

Chin up/pull up
-6x5 dead hangs (i suddenly suck at pull ups atm too...fuuaark)

DB Row
-40kg 3 x 10

Good Morning
-40kg 2 x 10 (didn't feel nice)

Seated cable row
-45kg 2 x 15

Face Pulls
-10kg 3 x 20

Hanging leg raise
-4x10

#### gukl

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##### Re: gukl does 5/3/1
« Reply #6 on: September 23, 2013, 01:24:12 pm »
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#### Mutumbo000

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##### Re: gukl does 5/3/1
« Reply #7 on: September 23, 2013, 01:37:53 pm »
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Weekend of drinking booze and 2-3 hours sleep is probably why you felt weak.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

#### gukl

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##### Re: gukl does 5/3/1
« Reply #8 on: September 23, 2013, 01:47:54 pm »
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Weekend of drinking booze and 2-3 hours sleep is probably why you felt weak.

Yeah I assumed as much, things have calmed down now though so should be back on it soon!

#### Dreyth

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##### Re: gukl does 5/3/1
« Reply #9 on: September 23, 2013, 03:15:51 pm »
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5/3/1 is a great program. really teaches you to be patient with your gains and look long-term.
I'm LAKERS from The Vertical Summit

#### gukl

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##### Re: gukl does 5/3/1
« Reply #10 on: September 24, 2013, 05:49:08 pm »
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5/3/1 is a great program. really teaches you to be patient with your gains and look long-term.

Yeah I'm really looking forward to following through with it. I did it once before but just didn't stick with it long enough to see results, so this time I'm committing AT least 6 months, but I'm planning for a year+ to be honest.

Today was just about an hours fasted walking (to and back from uni), stopped off to play some basketball on the way home, few games but mainly shooting around, was good.

Diet today was pretty, pretty poor though.

3 slices reheated (BURNT) papa johns,(~50g protein), 2 chicken breasts (~90g protein), 3 cookies (god.), a little chocolate (doh), a whole fruit smoothie with alllll kindsaaaaaaa sugar i wanted some fruity goodness though as im feeling ill, and around 10 egg whites (1 yolk). Need to nail down on my diet if i'm to stay lean!

#### LBSS

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##### Re: gukl does 5/3/1
« Reply #11 on: September 24, 2013, 09:53:34 pm »
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NEEDS FIBER AND VEGETABLES.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

#### gukl

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##### Re: gukl does 5/3/1
« Reply #12 on: September 25, 2013, 05:57:32 am »
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NEEDS FIBER AND VEGETABLES.

I took pysillum husk and a decent multivitamin

Seriously though, I know I need to eat better, i just happen to have no food in as life is a little hectic at the moment. I have a 10kg order of chicken coming soon, and will add broccoli etc to each meal when i get round to it!

#### gukl

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##### Re: gukl does 5/3/1
« Reply #13 on: September 25, 2013, 01:36:46 pm »
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Bench Press Day

Bench press

-65kg x 5
70kg x 5
-75kg x 5 (stopped as didn't have spotter and wrists were sore, could have had more)

DB Inc bench
-24kg x 10
-26kg x 10
-28kg x 10
30kg x 12 (happy with this, strong than usual)

BW Dips
-20, 15, 15 (dunno why but these are harder at this gym, diff handles/wider grip? i dunno)

Machine fly
-45kg 3 x 12
-35kg x 12

Tri Pushdowns
-5x20 (forget weights but had to drop.

WAS SUPPOSED TO BE SEEING A COACH TO HELP ME WITH MY SQUAT TODAY BUT HE WAS ILL

#### gukl

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##### Re: gukl does 5/3/1
« Reply #14 on: September 25, 2013, 01:38:09 pm »
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Bench Press Day

Bench press

-65kg x 5
70kg x 5
-75kg x 5 (stopped as didn't have spotter and wrists were sore, could have had more)

DB Inc bench
-24kg x 10
-26kg x 10
-28kg x 10
30kg x 12 (happy with this, strong than usual)

BW Dips
-20, 15, 15 (dunno why but these are harder at this gym, diff handles/wider grip? i dunno)

Machine fly
-45kg 3 x 12
-35kg x 12

Tri Pushdowns
-5x20 (forget weights but had to drop.

WAS SUPPOSED TO BE SEEING A COACH TO HELP ME WITH MY SQUAT TODAY BUT HE WAS ILL