vegan_rossco Posted January 3, 2013 Author Share Posted January 3, 2013 Sounds awesome I'm thinking of making my return to taekwondo and or MMA to compliment my weight training, not until the summer though!Ooo just a quick question dude, would it be okay to split 5/3/1 intoMonday-squats Wednesday-Mili press+deadlift Friday-bench. Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 3, 2013 Share Posted January 3, 2013 Ooo just a quick question dude, would it be okay to split 5/3/1 intoMonday-squats Wednesday-Mili press+deadlift Friday-bench.Yeah, I can't see why not. Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 3, 2013 Author Share Posted January 3, 2013 I'm experienced enough to make calls like that but I'm not experienced enough to notice little things that may or not be a good idea ahha. Sorry for the relentless pointless questions lol!Means I can train at home on wednesdays with my own music and no gym bellends! Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 3, 2013 Share Posted January 3, 2013 No problems mate, always happy to help !! Link to comment Share on other sites More sharing options...
Synny667 Posted January 5, 2013 Share Posted January 5, 2013 Poppin by to say hi. Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 5, 2013 Share Posted January 5, 2013 Me too, you've had a couple of days without posting and that's not like you ?! All good? Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 5, 2013 Author Share Posted January 5, 2013 Hey guys!! Yeahyeah all good just browsing without posting I'm not training until monday so don't have anything to log at the moment ahha! Will drop by both your journals shortly Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 5, 2013 Share Posted January 5, 2013 Phew !!!! Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 7, 2013 Author Share Posted January 7, 2013 Back to college today! Gonna study hard get on with it and race to the gym, I'm sure it'll be full of new years resolutioners and dickheads tonight :/ Starting 5/3/1 off with squats! My barbell should arrive today or tomorrow so deadlift/mili press day will be done at home and I'll probably video it too Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 7, 2013 Share Posted January 7, 2013 Look forward to the vid. I was just thinking about you actually mate, then I refreshed the 'view your posts' button and your log was at the top. Weird! Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 7, 2013 Author Share Posted January 7, 2013 Haha how romantic james! College is fucking dragging today.. I'm hoping the gym won't be too busy later! Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 7, 2013 Author Share Posted January 7, 2013 First session of the year! Jim Wendlers 5/3/1SQUATS!! week 1 Warm up sets:25 Kg x 845 Kg x 6Working sets:57.5 Kg x 567.5 Kg x 575.5 Kg x 7 was planning on going for 8 but wasn't so comfortable :/ leg press 4 sets 10-12 repsleg curls 3 sets 10-12 reps crunchesx20x20x15 looking forward to deads and mili on wednesday, hopefully from home and filmed Link to comment Share on other sites More sharing options...
mrbear666 Posted January 7, 2013 Share Posted January 7, 2013 yeah buddy!!!!! does it feel nice to be training again? happy new year to you mate (i may have said it already but i cant remember) look forward to the vids mate! Link to comment Share on other sites More sharing options...
Synny667 Posted January 7, 2013 Share Posted January 7, 2013 Yeah looking forward to following ya closely. And happy new year! Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 7, 2013 Author Share Posted January 7, 2013 Its been roughly two weeks since I last trained so was really good to get back into it! Felt great haha you did already say but cheers man! Hope you have a good one!Happy new year synny! Link to comment Share on other sites More sharing options...
dresende Posted January 8, 2013 Share Posted January 8, 2013 very nice. I am still on vacation, Summer vacation here.Not working very hard at the gym, just walking on the beach, when it doesn't rain. All the best Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 9, 2013 Author Share Posted January 9, 2013 My internet in my house is down so I'll have to update via my phone! Also means I can't upload the video from today so I'll put it up asap. 5/3/1 week 1 workout 2Deadlift and shoulder pressWarm up sets for shoulder press 20kg x 820Kg x 8Working sets30Kg x 535Kg x 540Kg x (5 or more) made it 10 reps DeadliftsThis sucked.. I trained with my little brother who isn't too strong and my mate who isn't much better which meant it took ages between sets setting everything up.Warm up sets40Kg x 540Kg x 5Working sets72.5Kg x 582.5Kg x 592.5Kg x 5 (couldn't do anymore :/ you'll see how tough this looked in the video) Chin upsX 8X 6X 6 Had to pack up as I had loads of shit to do :/ will add more assistance next time Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 9, 2013 Share Posted January 9, 2013 Damn internet !! I started a new thread about my supps mate, haven't posted about it in my journal yet. Maybe later! Link to comment Share on other sites More sharing options...
dresende Posted January 9, 2013 Share Posted January 9, 2013 Nice lifts friend.I wish I could perform deadlifts.... back injuries still doesn't allow me. But dealing well with it Link to comment Share on other sites More sharing options...
captfit Posted January 10, 2013 Share Posted January 10, 2013 Hahaha i Deadlifted more than you today So what exactly is the 5/3/1 aproach mate ? You go down in working reps with each set ? Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 10, 2013 Author Share Posted January 10, 2013 Oi captfit you cheeky bugger hahaIts proper complicated you basically work from percentages of a training max, week 1 is fairly light week 2 is heavier with lower reps week 3 is heavier with lower reps and then week 4 you deload with light weight. I've got a sheet of paper with everything I have to do for the next 4 months ha Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 10, 2013 Share Posted January 10, 2013 It sounds complicated but when you are 'in' the prgramme doing it it's actually pretty straight ahead. 5/3/1 is bloody awesome, can't fault it. Link to comment Share on other sites More sharing options...
captfit Posted January 10, 2013 Share Posted January 10, 2013 All the percentage stuff sounds complicated but seems like if i can have a look your sheet i will get a better idea . Good luck with it do it well do it right ! I may just switch over to it once i am done here . Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 10, 2013 Author Share Posted January 10, 2013 Heres the video from yesterdays workout! pretty pointless tbh but I wanted to show off my new barbell, this is quite literally the worst set of deadlifts that I have ever performed.. My excuses are that the bar was all sweaty from everyone using it and also the fact that I did them after overhead pressing lol.. next wednesday I'll totally kill it http://www.youtube.com/watch?v=XxOcn_k0pkY&feature=youtu.be Link to comment Share on other sites More sharing options...
Amethyst8 Posted January 11, 2013 Share Posted January 11, 2013 Nice! I like your pull up bar too. Link to comment Share on other sites More sharing options...
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