A new beginning. Guilineseguys new log...no more screwing around.

5/3/1 cycle 1 week 2 day 1

Squat day 5's 65%, 75%, 85% of training max 140
warmup bwx? 70kgx7 or eight.

Second warm up rep with 70kg and my shorts exploded again. From the front waist line to the back of it. Thats right GG's nuts and ass all exposed (well not really my underwear were fine) but boy does it make it an awkward squat. And on top of the fact I just did not have it in me today, and being slightly rushed for time did not help. But it isn't all bad.

work sets 90kgx5, 105kgx5, 120kgx11
120kgx11x.0333= 43.956+120=163.956kg

So I made the rep max even though I told myself I was just going to hit my 5 and be happy with it today. Instead I busted through it, my back is a bit tight feeling today and squats felt awkward and I didn't even want to go today. But I did a bit rep pr and called it good. Did one set of 75kg squats for 10 and then just said I am out of here.

Reps 8,9,10 and 11 on my main set were fucking horrible, my lower back was a bit tight feeling, and it really bothered me the way I had my belt so tight. they were hell, all of them were weights felt heavy, set up was all wrong, kept just dive bombing at first, just terrible. So I pushed through for the rep pr, and called it.
 
5/3/1 cycle 1 week 2 day 2
Bench press based off of a 80kg training max

bench 5's 65%, 75%, 85%
warm ups
barx? 40kgx?,

worksets
50kgx5, 60kgx5, 65kgx13
65x13x.0333=28.1385+65= 93.1385

Didn't beat the rep max from last week, but also really didn't lose anything either. I can live with that. Although the 14th rep my right arm felt out of place for some reason. I also semi paused it on the chest, basically just let it come to a complete stop on my chest, no count. Because didn't want to bounce it off of the chest, by then I was fatigued and wanted that 14th rep bad, but I was not going to cheat it up either. Definitely liking this more than 8 sets of 3. Shoulder is thanking me for it as well.

assistance
paused bench press
42.5kgx10, 45kgx10, 47.5kgx10, 50kgx10, 52.5kgx10

close grip bench
42.5kgx10, 45kgx10, 47.5kgx10, 50kgx10, 52.5kgx10

both exercises paused on the chest for a 2 count, well about 2. all come to a complete stop on the chest. These are still easy to slowly do and control nicely and just work on my bench form, trying to stay tight, and arched and just in it. But it is getting much, much better.

curls supersetted with triicep pushdowns 5x10

Its funny but between the paused benches, and the arm work my bench feels alot better off the chest than before. And thats a good feeling, the first ten reps at 65kg were pretty easy and went up nicely, but after that I was burnt. Was able to eek out three more, but failed at magical number 14. Was sort of a rushed workout, had to get to dinner with my mother in law. But another good day all in all
 
5/3/1 cycle 1.5 (due to interruption for chinese new years) week 1 day1
squat 3's 70%,80%,90% of training max (140kg)

warm ups 40kgx? 70kgx5
work sets 100kgx3, 110kgx3, 125kgx9

It was HARD to get motivated to go today, but once i stepped under the bar for my first warm up I felt it again. The raging hulk in me wanting to push it. I was going to be good with 6 reps on my all out set due to being out of the gym for almost two weeks, but pushed for 3 more. I probably had a 10th one in me but that would have been pushing it, 9 was hard enough. Also after the 5th rep I really breathing hard. But pushed through and did it. was happy with it to be honest. Also found out my gym opened on Friday of last week. but not going to sweat it really.

assistance
squats 75kgx10, 77.5x10, 80kgx10, 82.5x10, 85kgx10

leg curl/ext.
25kgx10x10, 27.5kgx10x10, 30kgx10x10

And I left, I had to take a nasty shit, and had to meet the gas guy here, yeah we still get gas in big canisters here. But I was pretty much done anyway, I haven't done shit over the break. Sat, ate (fucking week of walking around just baked, and stuffed...awesome) and read comic books (winter soldier story arc/death of captain america.....I was pissed they killed cap!..the new batman/joker arc, and trying to catch up on the ultimate universe....oh and spiderman....you guys have to read the last few issues of amazing spiderman and then go right into the superior spiderman) and watched cartoons (i am addicted to robot chicken right now..the lorax bit is gold! And it is loki voicing it.)

Had a great spring festival, but glad it is over. I will be back to work and everything is back to normal here. Seriously everything shuts down here for like 5 days at least. And everything is expensive, and all that shit that makes me hulk rage. But glad to be back in the gym as well.
 
5/3/1 cycle 1.5 week 1 day 2 Bench day.
3's 70,80,90% of 80kg training max.

warm ups barx? 40kgx?

work sets 55kgx3, 65kgx3, 70kgx11
70x11x.0333= 25.641+70= 95.641 New rep pr

Really felt good in there today. I actually did 55kg twice, the first set didn't feel right, i was off somewhere, so I re adjusted, and came back and felt good with it. So I continued on. My last set went great, 11 reps and they all went up good. I possibly had a 12th in me. But we'll save that for next time.

assistance
paused bench 43.5kgx10, 45kgx10, 47.5kgx10, 50kgx10, 52.5kgx10

curlz ss with tricep pushdowns 5x10x10

lat pulldowns 5x10

I am easing back into it I will probably add in the other assistance exercises next week. It's only one more per day so no biggie I figure. But a good workout.
 
5/3/1 cycle 1.5 week 2 day1 Bench press (switched it this week, only because we played football on sunday, and wasn't ready to squat on monday)

5's 65 75 85% of 1 rep training max 80kg (176lbs)
warm ups barx? 40kgx?
work sets 50kgx5, 60kgx5, 65kgx15 (rep pr)
65x15x.0333= 32.4675+65= 97.4675 (new rep max)

This bench workout could not have gone better. Just got myself in the Kazmaier mode and attacked it. All sets and reps were nice and fast off the chest, and a nice decent. I struggled my ass of trying to get a 14th rep in the first cycle. But yesterday the 15th one came up nice and easy. But I decided it was better than last time, and that was good enough. But seriously just a good bench session. Need to have more of these.

assistance
45kgx10, 47.5kgx10, 50kgx10,52.5kgx10, 55kgx10
all paused, or at least the bar came to a complete stop on my chest. First three sets I actually counted 1,2 and pressed the bar. I have a sneaking suspicion that these are responsible for my bench going from sucks ass, to just sucks. Still not impressive but improving.

close grip bench
45kgx10, 47.5x10, 50kgx10
I was a bit rushed for time yesterday, so I did three sets and called it. My mother in law will go and stay with my sister in law for a few weeks, and I had to go to dinner. I was over an hour late though.

curlz and tricep pulldowns
5x10

I actually used the 15kg dumb bells for the first three sets. and really concentrated on just kicking ass yesterday and i did. I liked it.

The spring festival is finally over here. Everyone gets like a week off, but the actual holiday is 15 days. And the last day being the lantern festival. Well guess who's gym wasn't open last thursday and friday due to the holiday? This guys. But thats over for the next year or so. And I can finally get back to it.

I am also starting to feel all of this has me in much better shape. I actually could have squatted yesterday I wasn't sore at all. I actually really felt good. But my partner wanted to bench and squat tomorrow so I obliged for this week. But I had a good laugh yesterday watching everyone limp around like a grandpa yesterday while I felt great. Like the one guy who stopped training with us to do convict conditioning. It is supposed to be so much better than what me and Wade are still doing. But he could barely even move yesterday, while we were pretty good. Granted Wade didn't want to squat. But he was able to move around without looking like a grandpa, and he is almost 10 years younger than me. hahahahahah
 
5/3/1 cycle 1.5 week 2 5's based off of a 155kg training max.
warm ups 70kgx5 (2 sets)
work sets 100kgx5,, 115kgx5, 130kgx8 (no rep pr this week)

Not gonna lie motivation this week just wasn't there. And today deadlifts just felt heavy and I tired petty quickly. I have also been staying up late as shit this past week. Eating like crap, and downing a few bottles of mt dew a day. Not the most ideal conditions to train under. But I went, did what I had to do,and got out.

assistance 70kgx10, 72.5kgx10, 75kgx10
rows 40x10, 42.5x10, 45kgx10

Again just a lack of motivation, and feeling ugh. Hoping to be back at it next week. I just need to get back into the habit of going when I need to be there. I'm sure it will come back with better quality rest/food/and drinking habits (more water, less soda and beer)
 
Hey good luck with it all. You are quite similar to me in lifts and 'on/off training for a while no getting serious'. We'll have to compare numbers at the end of the year ;)
 
Yeah we should. Maybe we can motivate each other to get in there and do our thing. Chinese new year really threw me off. But I'll get back to it. Hopefully sooner than later.
 
5/3/1 cycle 1.5 week 3 day 1 Squats.
5,3,1 75%,85%,95%

warm up 40kg, 70kg, 85kg x5
worksets 105kgx5, 120kgx3, 135kgx4

assisstance 75kgx10, 77.5kgx10, 80kgx10, 82.5kgx10, 85kgx10
leg curl 30kg 5x10
calf raises 60kg 3x10

assisted pull ups x6 x9 x9

ab wheel rollouts 3 sets reps not really counted.

I should have opted for a heavy single at 140, or more. But I decided to go all out instead, and only hit 4 reps. Not squatting last week played a big part I a,m sure. But still not bad.
 
5/3/1 cycle 1.5 week 3 day 2 bench press.
75, 85, 95% + a few heavy singles

warm up barx? 40kgx?
worksets 60kgx5, 70kgx3, 75kgx1. (singles) 85kgx1, 90kgx1,

This was kind of a screwed up day. Literally 10 minutes before I went to the gym, I was sitting here on my computer. Usual shit, online, and watching some cartoons or whatever was on. And all of a sudden i start throwing up. And big nasty ones at that. Threw up like 5 or 6 times. Didn't feel sick one bit before or after. Just came on all of a sudden. So I had to change into different gym clothes, wash up, and re brush my teeth because the guy I train with was literally on his way to my place. So I cleaned up and waited. About five minutes later I was in the gym and getting ready to warm up. Just weird that I just started puking and never felt sick or anything. Still put up 90kgs though. It wasn't easy but I did it. Was gonna try for 92.5kg, but wade was like "an after puke 90kg probably isn't a bad day" So I stopped right there. Next month I will hit higher. Hopefully 92.5kg. 95kg would be the shit, but I am starting to appreciate slow and steady. I don't feel so burned out at the end of the day (also better diet and WAY less soda probably have helped with that as well....in fact had my first one tonight when we went to see the hobbit....It was an alright movie, but 3 hours for that?)

assistance
47.5kgx10*, 50kgx10*, 52.5kgx10**,55kgx10**, 57.5kgx10** (*= all reps paused on the chest.....**paused until i couldn't anymore and just went touch and go after. Usually the 7th or 8th rep I start to touch and go, kind of pausing it on the chest, just no 1,2 count)

close grip
47.5x10, 50kgx10, 52.5kgx10 (all reps paused)

Assisted pull ups 1x10

curlz/pushdowns 3x? (not to failure, but more than ten for sure)

And that was it. Again just a weird day with the puking. Maybe it was because I cut my hair and shaved my awesome beard. But I was literally starting to look like a wild animal. And being a ginger it was pretty awesome looking. But it was time. Between being slightly rushed for time, and puking I cut the last two exercises to 3 sets, and left. Next week is deload and I have to figure if I keep these assistance exercises, or choose a few new ones. I like the paused bench and the close grip as well. And I believe they have helped improve my bench as well. I might switch dumb bell curls to barbell curls, maybe barbell rows. If my shoulder will take it i want to try dips as well. I'll figure it out soon enough i'm sure.
 
5/3/1 cycle 1.5 week 3 day 3 deadlifts
75%,85%,95% + heavy singles

warmups 40kgx5, 70kgx5
worksets 115kgx5, 130kgx3, 150kgx1
heavy singles 165kgx1, 172.5kgx1, 175kgx1

Today was a great fricking deadlift day! I could just tell I was going to smash my old 170kg best. The way 165kg flew up I knew I had it in me. 172.5kg felt great. And 175kg was a bit rough, but definitely had a few more kgs in me, but that is for the end of next cycle. When I will hopefully reach 180kg or even better yet 182.5kg. This week has given me alot of confidence again in my lifting and given me more drive to succeed and do better and better. Hoping to definitely be at 1000lb total by summer break. Right now I sit at about 900 something 198+330+385=913. I know I got more in the squat, but guess who dumb assed it up and repped out instead..............THIS GUY(which in turn fucked me up because on the third rep I was like SHIT) but oh well next cycle. But estatic with 175kg and how easy it went up!

assistance 72.5kgx10, 75x10,77.5x10,80x10,82.5x10
rows 40kgx10, 42.5x10, 45x10, 47.5x10, 50x10

Just an all around good workout. Came home feeling great and motivated once again.
 
5/3/1 cycle 1.5 week 3, day4 press
75%,85%,95% of 1rpm (55kg training max)

warm up barx?, 30kgx5

work sets 40kgx5, 45kgx3, 52.5kgx1
heavy singles 55kgx1, 60kgx1, 65kgx1**, 70kgx0 (65kg new one rep max...strict press wise)

Haven't pressed in a while, but now I don't have a class on Sunday nights, and since the press shouldn't mess with my squatting, I'll do press on Sunday night. But am fucking happy as a pig in shit over that 65kg press. It wasn't too hard either. But instead of being smart and going for 67.5kg. I went to 70kg and failed, but just barely. It was literally a hair under the point where, Had I got it there it would have went. Which means I will definitely hit it next heavy single week. I am still happy with 65kg. Its where I wanted to end up. 70kg would have just been a nice little extra. So not so bummed about it. In fact I am really happy, because I am sure I will get it next time.

assistance press
32.5x10, 35x10, 37.5x10, 40x10, 42.5x10

side andd front delt raises 11kg 5x10

upright row 30kg 3x10

hammer curl 11kg 3x10, 15kg x10

Nice little workout. My little kid class today was terrible. Those little bastards were just assholes tonight. So I had alot of pent up rage to unleash on that barbell. And did so effectively.

But seriously these kids drove me fricking nuts today. And their fucking asshats of parents don't ever do shit. So I maybe dropping this class due to frustration and slowly building hatred towards the parents who won't fucking discipline their damn kids.

Next week is deload. Which will be nice. And tomorrow I will be going to the brasilian bbq place. So I am happy about that.
 
5/3/1 cycle 1.5 week 4 day 1 squat deload
40%,50%,60%

55kgx5, 70kgx5,85kgx5

leg curl
20kgx10 3sets

calf raises
60kgx10, 3 sets

Yeah thats it was in and out in 40 minutes. It was nice. But next week back to the 3's. Maybe some heavy triples next week with the 3's.
 
5/3/1 cycle 2 week 1 day1 squat. triples based off of 145kg training max

warm ups 40kgx? 70kgx?,

work sets100kgx3, 115kgx3, 130kgx3,

heavy triples 135kgx3, 140kgx3

I opted to do heavy triples today, instead of going all out. 140kg was going to be the limit either way. And it felt like I had some more in me. 145kg probably would have went up. But I will save it for next time. Spent most of last week studying how to further improve my lifting. And also starting to see and feel the "sometimes less is more" The more in the tank for your NEXT training day is a stronger day.

I also have figured out I have about 3 1/2 months to put 75lbson my total before I hit 1,000lbs.

assistance 75kgx10, 77.5kgx10, 80kgx10, 82.5kgx10, 85kgx10

front squats 40kgx10, 45x10, 47.5x10

leg curl 25kgx10, 27.5kgx3, 30kgx10

Also slipped in some lat pulldowns, more or less because I was bored,

But a great day. Hit all my weights, and felt fast and strong. Glad to be back at weight again, deload week was hard to follow, i am not even going to log it.
 
Goals for wednesday bench workout.

Today is my first week of my second cycle of 5/3/1 for powerlifting. I chose this method for the option of heavy singles and triples during the 1's and 3's week. First cycle and a half (interrupted by chinese new years) I just went all out on the 3's week.But this cycle I will go for heavy triples. As some of you may have read I tripled 140kg in the squat on Monday. First time ever doing it for a triple. Also the first time I tried that weight in awhile. Reading back I was stuck in the 135kg range for too long, so I am trying to set goals so i am always improving in weight, and in reps (when I opt to go all out) Also I am setting a certain number (weight or reps) and will not go past these numbers, no matter if I feel I have a few more kg's in me or not. There will always be time for that later. (Unless it is too easy, but that should not be the case)

So this week on the bench press I want to triple 85kg. Will finish my worksets and go 80kg, 82.5kg, and then 85kg. Even if 85 isn't so bad, i am going to stop there. It should be an ass buster, but we will see.

This cycle I think I will stick with paused bench,and close grip for assistance. These seem to help my bench alot. Especially the paused bench. I have never felt stronger off of the chest. And if it works, why not stick with it right?

So those are my goals in the bench for this week. Probably post my goals for fridays deadlift workout tomorrow. I'll start posting these on the weekends when I sit down on my breaks and figure out what I am going to do for the next week.
 
I also forgot to log my cycle reset, and the new prs I hit during last cycle.

Cycle reset for cycle 2

squat 140kg-145kg (no weight pr, spaced on this and went all out with 135kg. But will DEFINITELY will hit a new pr this cycle)

bench 80kg-82.5kg (New one rep max of 90kg established)

Deadlift 155kg- 160kg (New one rep max of 175kg established)

press 55kg-57.5kg (new one rep max of 65kg established)

Those are my new numbers, and what my training maxes have moved up to. Feel like an ass about the squat. But I'll just nail a nice big new pr at the end of this cycle.

It also should be mentioned, the bench I had one more attempt to do 92.5kg. But I literally established a new pr 30 minutes after puking all over the place.It was like 5 good up chucks.Felt fine both before and after. But stopped at 90kg just to be safe. Would have hated to fail at 92.5 because I puked on myself, and in that position it could be REALLY bad.
 
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5/3/1 cycle 2 week 1 day 2 bench press 3's @ 70,80,90%

warm ups barx? 40kgx?

worksets 55kgx3, 65kgx3,75kgx3

heavy singles 80kgx3, 82.5kgx2

wanted 85kg for a triple but the second rep at 82.5kg hit very high on the chest, and made me push like hell to get it up. So I took it as a sign and stopped. Next time for sure. But still bummed about it.

assistance
47.5kgx10 50kgx10,52.5x10,55x10,57.5x10, 60x10

close grip
47.5x10, 50x8, 52.5x5

Might need to back off a bit on close grip. It was a bitch the last two sets. But I feel it helps my bench alot. So sticking to it. Maybe start back at 40kg or a bit higher. It also may just be a today thing. they all felt heavy today. So we will see next week.

bb curlz ss with tricep brodowns
4x?

decent workout didn't hit my goal on the triple.....but you can't always get what you want. Again it hit high on the chest, and messed me up, so I stopped. smart move in my book. I'll EASILY hit it next time.
 
5/3/1 cycle 2 week 1 day 3 deadlift 3's @ 70%, 80%, 90%

warmups 70kg, 100kgx??

worksets 110kgx3, 130x3, 145x3

heavy triples 150x3, 155x3, 160ishx2

Had to start going to the commercial gym near my house on Fridays because I have a class at 5:20, so I have to go there, because I can go early. What I forgot was how training an hour after you get up, and not had breakfast yet. It all felt heavy, and not the same as it usually feels. 160 was probably more like 163kg. But whatever I could only get it twice. Need to start going to bed and getting up earlier. This way it won't be so shitty feeling.

assistance 90kg x10 (3 sets)
seated rows 5x10

Then I left I was starving and just beat by then. Next time I will know better than to do it that way again. It sucked.
 
5/3/1 cycle 2 week 2 day 1 squats at 65%,75%,85% 5 reps

warm up barx? 60kgx?

worksets 95kgx5, 110kgx5, 125kgx8 (no rep PR, just didn't happen today)

assistance 77.5x10 80x10, 82.5x10, 85kgx10, 87.5x10

front squat 50kg 3x10

leg curl ? 3x10

leg extensions super light just to get some more blood in there.

Another ugh day. Drank with my buddy all night again. Watching the ghostbusters movies. good time but made it hard to motivate to do anything today. I was going to just do my sets and reps and leave, but ended up getting to 8 reps at 125kg. Which was nice. I also have started going back to the commercial gym I taped all my videos from (except my 150kg squat video) I started going back because I am working alot of evenings again so I have to go earlier. Today was hilarious. Never seen so much fuss made over partner assisted curls and assisted half rep bench pressing ever before. Kind of funny for sure. But like this gym as well. equipment is a bit nicer, but there are always people there. The other gym doesn't have olympic bars and the equipment isn't as nice, but there is almost never anyone there. So now i have the best of both worlds.
 
I thought I already posted this. But I have come down with a nasty little flu. Fever is finally gone, but still have a nasty sore throat and almost no voice. So I will re do my 5's next week.
 
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