soteyh's worklog

[soteyh]

Deload week

Bench 60kg x 10,10,10,10,9
Incline 40 kg x 8,8; 50kg x 8,10
Pull ups 8,7,6,6
One arm rows 22 kg 5x10
Machine flies for lolz

 

[soteyh]

Deload week

Ohp 33 kg 10,10,10,9,8
Lateral dumbbell raise
Plate loaded machine rows
Lateral machine pull downs

 

[soteyh]

Leg day

Limber 11
Squat 108 3x5
Leg press 3pps x 8, 4 pps x 8, 4.5 pps x 8
Kneeling leg curls
Seated calf

 

[soteyh]

531 BBB cycle 5 week 1 ohp day

45 x 5
50 x 5
55 x 3 (fail)
35 X 10,9,8,7,6

Pull up 9,8,6,4

Lateral dumbbell raise

A friendly pt came to give me tips, and I changed grip to suicide grip for ohp. Is this legit? It felt better on the wrists. Also trying out the flaring the lats for more stability

 

[soteyh]

531 BBB cycle 5 week 1 bench day

75 x 5
85 x 5
95 x 4,5
60 x 10,8,6

One arm rows
Dumbbell presses

Couldn't do 5 reps on my work set, so I tried again, with a spotter. Made it! But after that too tired to complete the BBB sets

 

[soteyh]

Leg day!

Squat 110 x 5,5,4
Leg press 3pps, 4pps, 4.5pps, 5pps all x 8
Kneeling leg curls
Tried to do calf raises, but kena cramps on the second set...

 

[soteyh]

531 BBB cycle 5 week 2 ohp day

50 x 3
55 x 3
58 x 3
35 x 10,10,10,7,5

Lateral raise
Pull ups 9,8,6,6

 

[soteyh]

531 BBB cycle 5 week2 bench day

80 x 3
90 x 3
100 x 1, 1
60 x 10,10,10,10,10

One arm rows

Failed on the top set
think it could be psychological as I didn't have a spotter so dare not try to grind out another rep. Maybe also because ohp day yesterday.... But quite happy that I completed the BBB part for the first time!

 

[soteyh]

Leg day

Limber 11
Squat 110 x 5,5,4
113 x 3

Leg press 3 pps x 8, 4 pps x 8, 5 pps x 8, 5.5 pps x 6

Kneeling leg curls

 

[soteyh]

531 BBB cycle 5 week 3 ohp day

50 x 5
55 x 3
60 x 1+1

35 x 10,10,8,8,6
Pull ups 9,8,6,5
Lateral raises

Yesterday's workout

 

[soteyh]

531 BBB cycle 5 week3 bench day

85 x 5
95 x 3
106 x 1 (pr)

60 x 10,10,10,10,6
One arm rows

Pt at the gym helped to spot me today. Turns out he is also going 531 for his own training!

Next week going to Deload and then try 531 full body training, going to start to deadlift again!

 

[soteyh]

Leg day

Squat 108 x 5
113 x 4,3,3

Leg press 3 pps x 8, 4 pps x 8, 5 pps x 8. 5.5. pps x 7

Leg curls

 

[soteyh]

Deload week!

Deadlift 80 x 5, 90 x 5, 100 x 5, 110 x 5, 120 x 4

Ohp 35 x 10,10,10,10,7

Pull up 8,7,6

Lateral raises

Feels good to dead lift again

 

[soteyh]

Deload week !

Squats 100 x 4
105 x 2
110 x 3
115 x 2

60 x 20
70 x 13

Trousers split while doing squats. So embarrassing...time to visit ua for some tights

 

[galapogos]

LOL who wears trousers to squat?

 

[soteyh]

LOL who wears trousers to squat?

Lol, shorts. Gym provided shorts..luckily got inner lining.

That said, there are people who work out in jeans....

 

[soteyh]

531 FBT cycle 1 week 1

Squat 50 x 5, 60 x 5, 70 x 5
Ohp 43 x 5, 48 x 5, 53 x 5+1
Deadlift 90 x 5, 105 x 5, 120 x 5


Trying a new variation on 531

 

[soteyh]

531 FBT cycle 1 week 1

Squat 50 x 5, 60 x 5, 70 x 5
Bench 70 x 5, 80 x 5, 92.4 x 5+1

Pull up 9,7,6
This variation seems lighter in volume. Or maybe it's just early days

 

[soteyh]

531 FBT cycle 1 week 1

Squats 80 x 5, 90 x 5, 100 x 5+3
One arm rows 24 kg, 4x 10
Incline bench 52 kg 3 x 10, 56 1x10

 

[soteyh]

531 FBT cycle 1 week 2 bench day

Squats 50 x 5, 60 x 5, 70 x 5
Bench 75 x 3, 85 x 3, 97.5 x 3+1
Pull ups 10, 8, 7

Pec deck