soteyh's worklog

[soteyh]

531 FBT cycle 3 week 2

Squat 60 x 5, 70 x 5, 80 x 5
Ohp 50 x 3, 55 x 3, 60 x 2 (fail)
Deadlift 110 x 3, 120 x 3, 135 3+1

Deadlift seems to be improving

 

[soteyh]

531 FBT cycle 3 week 3

Squat 100 x 5, 110 x 3, 120 x 1+4
Incline 55 x 10,10 60 x 10,8
One arm rows 26 x 10,10 28 x 10,10

Fulfilled one of my 2014 fitness goals today with the squats 5 reps at 120! Now to get even more gains!

 

[galapogos]

Why 1+4 though?

 

[jokerk]

Why 1+4 though?

T Nation | 5/3/1: How to Build Pure Strength

When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

He just needed to do at least 1 for that set. So his max reps for the "1+ set" is 5.

 

[soteyh]

I was going to reply that the last four were on a bosu ball, but jokerk spoiled it...

 

[soteyh]

531 FBT cycle 3 week 3

Squat 60 x 5, 70 x 5, 80 x 5
Bench 85 x 5, 95 x 3, 105 x 1
Pull ups 10,9,8

 

[soteyh]

531 FBT cycle 3 week 3

Squat 60 x 5, 70 x 5, 80 x 5
Ohp 52.5 x 5, 57.5 x 3, 62.5 x 1
Deadlift 115 x 5 , 130 x 3, 140 x 1+3

Need to repeat the ohp cycle, but deadlift are still improving...

 

[soteyh]

5 min squat 82.5 x 40

I remembering watching this YouTube video on strong man vs bodybuilder vs weightlifter vs power lifter, where they tried to squat their bodyweight for as many reps for 5 min. Always wanted to try, so I did it today! Managed to hit 40 reps, which was my target. Super pumped after that, especially my lower back, surprisingly. My thighs felt like they were going to burst out from my compression tights. Going to be sore tomorrow...

 

[liftstrong]

wa 40 reps in 5 mins. I wouldn't do that cause i'm a pu55y Def would be sore for the next week

 

[galapogos]

Wow, 40 reps is crazy. Never did that many before, and I do high rep squats every week...

 

[soteyh]

It's not in one set, I racked many times, but just kept to within five minutes,like in the video. It was quite fun actually, might do it every few months.

Going to Deload next week...Going overseas for work so can only do some cardio...

 

[soteyh]

531 FBT cycle 4 week 1

Squat 95 x 5, 105 x 5, 115 x 5
Incline bench 55 x 10,10; 60 x 10,8
One arm rows 26 x 10,10; 28 x 10,10


Back in action.

Spent the last week doing cardio every day, sine days did Hiit on the rowing machine, other days liss on treadmill hill mode. Fun times.

 

[soteyh]

Yesterday

531 FBT cycle 4 week 1
squats 65 x 5, 75 x 5, 85 x 5
Ohp 47.5 x 5, 52.5 x 5, 57.5 x 3 ( fail)
deadlifts 105 x 5, 120 x 5, 135 x 4 ( fail)

Slight strain on the lower back again. Ketotop on now....

 

[soteyh]

531 FBT cycle4 week 1

Squat 65 x 5, 75 x 5, 85 x 5
Bench 77.5 x 5, 87.5 x 5, 97.5 x 4 (fail)
pull up 10,8,6

 

[soteyh]

531 FBT cycle 4 week 2

Yesterday
squat 100 x 3, 110 x 3, 120 x3+1
Incline bench 55 x 10,10; 60 x 10,9
One arm rows 26 x 10, 28 x 10,10,10


Today
squat 60 x 6, 75 x 5, 85 x 5
Bench 82.5 x 3, 92.5 x 3, 102.5 x 2 ( fail)
102.5 x 6 with lots of assist by spotter

Pull up 10,9,7

 

[soteyh]

531 FBT cycle 4 week 2

Squat 65 x 5, 75 x 5, 85 x 5
Ohp 50 x 3, 55 x 3, 60 x 3
Deadlift 115 x 3, 125 x 3, 140 x 2 (fail)

Going to repeat this cycle as I'm failing on three of the four lifts...

 

[soteyh]

531 FBT cycle 4 week 3

Squat 105 x 5, 115 x 3, 125 x 1+1
Incline bench 55 x 10, 60 x 10,10,7
One arm row 28 x 10,10,10,8

 

[soteyh]

531 FBT cycle 4 week 3

Squats 65 x 5, 75 x 5, 85 x 5
Ohp 52.5 x 5, 57.5 x 3, 62.5 x 0 (fail)
Deadlifts 120 x 5, 135 x 3, 145 x 1

 

[soteyh]

531 FBT cycle 4 week 3

Squat 65 x 5, 75 x 5, 85 x 5
Bench 87.5 x 5, 97.5 x 3, 107.5 x 1 ( +1 with spotter)

Pull up 10,9,6

New pr on bench yay

 

[soteyh]

Deload week

Tried the five minute squat challenge again
82.5 x 17,7,5,4,3,3,2. Total 41. One more than last time...

Did some shoulder work but then felt like puking, so stopped early..