Author Topic: gukl's Olympic Lifting Journey  (Read 90263 times)

0 Members and 1 Guest are viewing this topic.

LBSS

  • Hero Member
  • *****
  • Posts: 11075
  • plugging away...
  • Respect: +5443
    • View Profile
    • Email
Re: gukl does 5/3/1
« Reply #15 on: September 25, 2013, 02:06:23 pm »
+1
NEEDS FIBER AND VEGETABLES.

I took pysillum husk and a decent multivitamin  :P

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!

this is the greatest bullshit of all time. unless you are among the poorest people on earth, very sick, or in jail, you can choose what you feed yourself. sometimes i just buy a bag of baby spinach and eat straight from the bag. no prep required apart from ripping the bag open.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

gukl

  • Hero Member
  • *****
  • Posts: 1522
  • Respect: +968
    • View Profile
Re: gukl does 5/3/1
« Reply #16 on: September 25, 2013, 02:14:16 pm »
0
NEEDS FIBER AND VEGETABLES.

I took pysillum husk and a decent multivitamin  :P

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!

this is the greatest bullshit of all time. unless you are among the poorest people on earth, very sick, or in jail, you can choose what you feed yourself. sometimes i just buy a bag of baby spinach and eat straight from the bag. no prep required apart from ripping the bag open.

I know i know, I'm not trying to make excuses, after all..its only myself and my own well being im cheating...! In fact tomorrow, on my way from uni im gonna pick a bag of fresh spinach and some frozen broccoli up, ok!  :ninja:

gukl

  • Hero Member
  • *****
  • Posts: 1522
  • Respect: +968
    • View Profile
Re: gukl does 5/3/1
« Reply #17 on: September 26, 2013, 05:09:37 pm »
0
Squatted PAIN FREE omfg omfg omfg, maybe a slight twinginess but OMFG


Squat 60kg x 3 x 5 (not following 5/3/1 as can't squat normally)

BSS 22kg ea hand 2 x 8 (Left hammy felt like it was gonna snap..very weird)

Leg Press 205kg x 15, then 4 x 15 dropping 2 pins each time

Leg Ext 40kg 2 x 12, 30kg 2 x 12

45 Deg Hyper 24kg x 15, 24kg x 10 + 15 BW reps

Calf raise 60kg 3 x 12

Cable Crunch 60kg 3 x 12

Legs were FRIED after this. Really happy with squats though

gukl

  • Hero Member
  • *****
  • Posts: 1522
  • Respect: +968
    • View Profile
Re: gukl does 5/3/1
« Reply #18 on: September 28, 2013, 08:47:44 am »
0
went out last night, drank a shit tonne, and ate 3 cheese burgers.  FEELING GUILTY. so ima head to the gym and row 10k soon, (fasted/bcaa).

axwell from swedish house mafia, armand van helden, no_id all doing there business though.......WORTH IT.

gukl

  • Hero Member
  • *****
  • Posts: 1522
  • Respect: +968
    • View Profile
Re: gukl does 5/3/1
« Reply #19 on: September 29, 2013, 04:21:26 pm »
0
Today

2 hours basketball practice - went well. Was getting up pretty well.

Then gym

Overhead press day
BB OHP 37.5kg x 3, 42.5kg x 3x 47.5kg x 11 (better!)
Db seated OHP 22kg 3 x 10, 16kg x 10 (1 arm and slow)
Lateral raise 8kg 3x12, 1 arm 6kg x 12
 

BB Curl 30kg 4 x 10
Db inc curl 8kg 2 x 12, 6kg 2 x 12 (super slow)

Walked home before eating pwo took around an hour walking pretty fast

gukl

  • Hero Member
  • *****
  • Posts: 1522
  • Respect: +968
    • View Profile
Re: gukl does 5/3/1
« Reply #20 on: September 30, 2013, 02:37:49 pm »
0
Deadlift day. Spent half of today looking at humain brains/decapitated heads...pretty cool..fasted till 6.14pm ish.

Deadlift
130kg x 3
150kg x 3
170kg x 6

Knee Huuuuuurt, tendon inflamed from basketball.

Pull ups 5 x 5
Chin ups 5 x 5

DB Row 40kg 3 x 10

Lat pull down 50kg 2 x 15

Seated row 45kg 2 x 15

Face pull 10kg 2 x 20

Hanging Leg raise (bent) 5 x 10

gukl

  • Hero Member
  • *****
  • Posts: 1522
  • Respect: +968
    • View Profile
Re: gukl does 5/3/1
« Reply #21 on: October 02, 2013, 02:06:36 pm »
0
Bench day + Squat coaching day!

Bench
60kg x 3
70kg x 3
77.5kg x 10 (much better! had more but no spotter!)

Inc Db Bench
24kg x 10
26kg x 10
28kg x 10
30kg x 10

BW Dips - 20, 18, 12, 10, 10, 10, 10, 10

Machine Fly
45kg 3 x 12
35kg 2 x 12

Tri Pushdown
20kg 3 x 20
15kg 2 x 20

THEN Squat coaching

went high bar, moved stance in a shit ton, had me going very deep, not concerned about small amount of buttwink at very bottom, worked upto 100kg x 3 pain free, so very happy with this!! (FREE TOO!!)

gukl

  • Hero Member
  • *****
  • Posts: 1522
  • Respect: +968
    • View Profile
Re: gukl does 5/3/1
« Reply #22 on: October 02, 2013, 03:13:53 pm »
0
Diet log for today... (still some to go but meh)

Fast till Pre Workout (2.30pm ish, around 45-60mins walking fasted to uni/gym)

Pre Workout - 10g BCAA
Post Workout - 50g whey(40g pro), 50g dextrose, 5g creatine
-post post workout (after squat coaching, needed something to eat before i got home so had a oat/fruit bar, a bag of baked potato chips (like 18g carb to 2g fat <3), and a snickers.

Got home

2 chicken breasts, around 200g rice + multivit, D3, 6g fish oil + my nootropic formula since im about to study (vinpocetine, aniracetam + DMAE)

Before bed gonna have 1 whole egg w/ 250g egg whites scrambled

a bowl of sugar free jelly

25g casein shake.

ZMA pre bed

NO VEGGIES OMFG. (Don't kill me LBSS) - i ate a whole bag of spinach yesterday and the day before, forgot to pick some up on the way home so will have to do without today!

LBSS

  • Hero Member
  • *****
  • Posts: 11075
  • plugging away...
  • Respect: +5443
    • View Profile
    • Email
Re: gukl does 5/3/1
« Reply #23 on: October 02, 2013, 04:14:02 pm »
0
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

gukl

  • Hero Member
  • *****
  • Posts: 1522
  • Respect: +968
    • View Profile
Re: gukl does 5/3/1
« Reply #24 on: October 02, 2013, 04:56:02 pm »
0


Hahaha!

I'll get some tomorrow! I'd pick up a huge bag of frozen broccoli but we have one freezer between 5 guys and its just FULL of meat at the moment :(

gukl

  • Hero Member
  • *****
  • Posts: 1522
  • Respect: +968
    • View Profile
Re: gukl does 5/3/1
« Reply #25 on: October 03, 2013, 02:50:43 pm »
0
EEk, sick workout.

Started with defrancos limber 11, and a hip flexor stretch and a glute stretch the coach taught me yesterday.

Then played with a jump rope till i was warm then

PLYOS

Depth Jump Drops (no bounce, i just call them depth jumps ? dunno) 2 x 10 off ~20 inch box?

Double Leg Reactive Jump (Depth jump with a jump on landing as high as possible) 1 x 8 same box as before

Single leg reactive jump off smaller box (14inch ish) 1 x 8

Then around 6-8 max effort jumps (hit ceiling, probably around 34inch?) and around 5 standing jumps (ALMOST hit ceiling, so i guess some reactive work will really have me flying as i haven't done any in a long time.)

WEIGHTS

Squat
70kg 3 x 5 So fucking deep, so fucking easy, my squat form, is so much fucking better, that coach i worked with yesterday is a GENIUS. just gonna use linear progression not 5/3/1 for the rest of this and the next cycle of 5/3/1

Reverse Lunge DBs
28kg ea hand 3 x 8

Leg Press
205kg 5 x 15 (dropping 2 plates each time, 20 reps on last set)

Leg Ext
45kg 3 x 12

Leg Curl
40kg 3 x 12

Calf Raise
70kg 3 x 12

Cable Crunch
60kg 3 x 10

DONE.

awesome session, felt good to get back with plyos...can see good things coming out of them...

gonna utilise the more intense plyos before squat day (like today)

then on deadlift day im gonna do a more movement efficiency type day...something like

ankle hops 3 x 20
lateral cone/line hops 3 x 20
broad jump 2 x 5
ME jumps x 10

look cool?

diet wise, staying lean, probably to do with THE SHIT TONNE im walking...like...6+ miles a day ish.. (its 4miles ot the gym, around 2-3 to uni)

high carb day today...will update later OH AND I GOT SOME SPINACH JUST FOR LBSS




gukl

  • Hero Member
  • *****
  • Posts: 1522
  • Respect: +968
    • View Profile
Re: gukl does 5/3/1
« Reply #26 on: October 03, 2013, 02:52:57 pm »
0
Oh tomorrow will be low carb/fat as ill be drinking quite a bit in the evening/night...

OFF TO SEE ARMIN VAN BUUREN O YEA.

gukl

  • Hero Member
  • *****
  • Posts: 1522
  • Respect: +968
    • View Profile
Re: gukl does 5/3/1
« Reply #27 on: October 03, 2013, 07:22:48 pm »
0
omfg, not gonna post my diet, binged like a mother fucker, im appalled at myself, and also can't move. Tomorrow will be 250ml egg whites + 1 whole egg, 1/2 bag spinach, 2 chicken breasts, 25g casein AND THATS ALL.

gukl

  • Hero Member
  • *****
  • Posts: 1522
  • Respect: +968
    • View Profile
Re: gukl does 5/3/1
« Reply #28 on: October 06, 2013, 06:09:46 pm »
+1
OHP day, also had 2 hours basketball training. annnnnd....I DUNKEEEEEEEEEEEEED for the first time in months...i have bruises and scrapes about an inch down my forearm from attempting 2 hand dunks so...getting pretty high!!  :ibjumping:

Gym wise...

BB OHP
-40kg x 5
-45kg x 3
-50kg x 7 (not the best, but happy enough considering its 1+ day)

DB Seated OHP
-22kg 10, 10, 20 (LOL.)
-16kg 1 arm slow x 10

Lateral Raises
-8kg 3 x 12
-5kg 1 arm leaning x 12

BB Curl
-30kg 4 x 10

DB inc curl
-8kg 4 x 12

Reverse BB curl
-10kg 2 x 15

Curl 21s
-10kg x 1 set.

Knees swollen and sore, icing as i type.



DIET

Pre basketball (12.30pm ish) - flapjack + 25g whey w/ milkshake powder.

Post basketball - chocolate bar on way home, then 250g egg whites + 1 whole egg.

then gym >> PWO Shake (50g whey, 50g dextrose, 5g creatine), another chocolate bar on way home (crunchie was my choice today, 25g carbs, 7g fat..not SO bad)

Home >> 2 packs crisps (25g carbs, 10g fat), 2 chicken breasts, around 2 servings of oven chips (low fat!)...

finish with a casein shake. oh and a handful of spinach.

supps

6g fish oil, multivit, d3, zma
« Last Edit: October 06, 2013, 06:11:38 pm by gukl »

gukl

  • Hero Member
  • *****
  • Posts: 1522
  • Respect: +968
    • View Profile
Re: gukl does 5/3/1
« Reply #29 on: October 07, 2013, 06:52:08 pm »
0
Today was DEADLIFT DAY

Uni till 4.30ish, 10g bcaa, coffee + then trained at around 5pm.

Warmed up, did some TKE's for my knees, some jump rope, foam rolling and mobility work.

Then...

Plyo stuff

pogo hops 3 x 15
cone hops 3 x 20
broad jumps x 5
1234s 2 x 5 each way round each leg
ME jumps x 5

THEN lifts

Deadlift (1+)
140kg x 5
160kg x 3
180kg x 4 (pretty happy, got 7 once before, but that was REALLY psyched up, pre workout, head slapping, + in a gym where deadlifts started a inch high due to mats)

Pull Ups x 5 x 5
Chin Ups x 5 x 5  REALLLLLLY need to work at these, they suck, gonna set myself a leaving fee of 50 reps every time i go to the gym

DB Row
40kg 3 x 10

Lat Pull Down
50kg 2 x 15

Seated Row
45kg 2 x 15

Face Pulls
10kg 2 x 20

Hyperext. x 20 reps

Hanging leg raise (semi bent) 3 x 10

Was gonna do more on last two but was in a rush to get to a sports medicine lecture so left early!

Diet wise

Fasetd till training, pre = bcaa x 10g

post = 50g whey, 50g dextrose, 5g creatine, didn't get home till 9pm as i went straight to a lecture so i ate a whole swiss roll (like 600 cals, mostly carbs..only like 5g fat!) and a crunchie (7g fat, 25g carb)

Home -

2 chicken breats, and a double serving of oven chips (low fat)

2 pan au chocolat (like 600cals of junk again LOL, SO TASTY THOUGH)

1 whole egg, 250g egg whites.

25g casein

+ other supps.