The MilkMan delivers

2,4km run -13m30s, 5 seconds faster than the last time, with a heavier backpack on.
 
5/3/1 -Cycle 1, Week 1, Day 1 -Overhead Press

Warmup
5 x 25kg
5 x 30kg
5 x 35kg

5/3/1
5 x 40kg
5 x 45kg
6 x 55kg

Boring But Big
5 x 10 - 30kgs
Chin Ups (BW) - 2 x 3, 1 x 2

Notes
55kg for 6 was a struggle, and the boring but big became very difficult after the 2nd set, but still managed to complete. I knew there was no way I was going to get 5 x 10 on chin ups, so just did the best I could.

I am wondering whether I started too heavy, I did use the calculator to work out what weight I should be using based on 90% of my max, although it has been a while since I have pressed frequently, so it may just be a bit of a shock to the system, especially with the volume work of BBB. O/H press has always been my poorest lift so will see how the rest of week 1 pans out with the other lifts.
 
Last edited:
Maybe a little shock, or maybe am off day. Keep on trying, and if it doesnt get better reset, lower your 1rm and start again :)
 
dinpappa said:
Maybe a little shock, or maybe am off day. Keep on trying, and if it doesnt get better reset, lower your 1rm and start again :)
Click to expand...

Yeah thanks, am hoping it's just the shock, but won't let my ego get in the way if a reset is required.
 
Bit of Heavygrips while at work.

HeavyGrips

HG100 x 8 both hands
HG100 x 8 both hands
HG100 x 8 both hands inverted
HG100 x 8 both hands inverted
HG150 x 5 both hands
HG150 x 5 both hands
HG150 x 5 both hands
HG150 x 5 both hands inverted
HG150 x 5 both hands inverted
HG200 x 5 both hands
HG200 x 5 both hands
HG200 x 5 both hands
HG200 X 5 both hands
HG200 x 5 both hands
 
Last edited:
I had to reset a few times in bbb especially in bench and ohp. I also found a lot of calculators are shit and always test for a max now.
 
5/3/1 - Cycle 1, Week 1, Day 2 - Deadlift

Warmup
5 x 60kg
5 x 75kg
3 x 95kg

5/3/1
5 x 100kg
5 x 115kg
6 x 130kg

Boring But Big
1 x 10 - 75kg

Notes
For the 2nd evening running, my train experienced delays, so I got to the gym late and had to skip on the other BBB sets as I was due to start work....which is quite a good excuse really because BBB is thus far killing me! I think if I had more time for a longer rest between sets it would not be as bad.

Worked in on deadlifts with one of the PTs at the gym who has just started on StrongLifts, so we had a pretty decent chat about programmes etc and checked each others form.
 
Last edited:
5/3/1 -Cycle 1, Week 1, Day 3 -Bench Press

Warm Up
5 x 35kg
5 x 45kg
3 x 55kg

5/3/1
5 x 60kg
5 x 70kg
11 x 75kg

Boring But Big
4 x 10 - 45kg
1 x 10 - 40kg

Notes: This workout felt easy, compared to the previous 2 days this week.
 
Last edited:
5/3/1 - Cycle 1, Week 1, Day 4 -Squat

Warm Up
5 x 55kg
5 x 65kg
3 x 80kg

5/3/1
5 x 85kg
5 x 100kg
6 x 115kg

Did not do any BBB assistance work today

Looking forward to the 2nd week of 5/3/1.
 
Last edited:
Heavy Grips

HG100 x 10 both hands
HG100 x 10 both hands
HG100 x 10 both hands

HG150 x 8 both hands
HG150 x 8 both hands

HG200 x 5 both hands
HG200 x 5 both hands
HG200 x 5 right hand
HG200 x 3 left hand

Grip feels weaker today for some reason.
 
You do a lot of grip work. Do you see any hypertrophy in your forearms or anywhere else as a result? I know I could get dubs for asking a bb-related question, but my curiousity is getting the better of me.
 
The vein that runs down my forearms that is definately more prominent since doing gripwork, asides from that I can't really tell if there has been an increase in muscle size, but I suspect there has been.

I have small hands for my size, infact I would say I have small hands for any human being over the age of 5, and my grip would typically let me down on deadlifts etc. Doing the grip work has helped, meaning I can deadlift more, so benefits all round.

Plus it gives me something to do when I work night shifts :icon_lol:
 
5/3/1 - Cycle 1, Week 2, Day 1 -Overhead Press

Warm Up
5 x 25kg
5 x 30kg
3 x 35kg

5/3/1
3 x 45kg
3 x 50kg
6 x 55kg

BBB
5 x 10 - 30kg

Notes: Easier than last weeks OHP session. Not sure if it was just a shock to the system last week, or whether it is the 3 rep working set this week. Started to struggle after the 3rd set of BBB, whereas last week I was struggling after the 2nd.
 
Last edited:
5/3/1 - Cycle 1, Week 2, Day 2 - Deadlift

Warm up
5 x 60kg
5 x 75kg
3 x 95kg

5/3/1
3 x 110kg
3 x 125kg
6 x 140kg

BBB
1 x 10 -75kg felt I could not do anymore sets after this without seriously hampering my recovery for bench (tomorrow) so left it at that.

Finished with a bit of Boxing bag work incorporating 1 minute sprints of all out punching , kicking, kneeing etc.
 
Last edited:
5/3/1 - Cycle 1, Week 2, Day 3 - Bench Press

Warmup
5 x 35kg
5 x 45kg
3 x 55kg

5/3/1
3 x 65kg
3 x 70kg
10 x 80kg

BBB
5 x 10 - 45kg

Had quite a bit of time left so did some powercleans

Powercleans
2 x 5 - 60kg
3 x 3 - 70kg
 
Last edited:
5/3/1 - Cycle 1, Week 2, Day 4 - Squat

Warmup
5 x 55kg
5 x 65kg
3 x 80kg

5/3/1
3 x 95kg
3 x 110kg
4 x 120kg

Notes: No boring but big due to time restraints - had to go to work. Had to wait a while for the squat rack, as a PT had a client in there. Wasn't bothered though because the guy was going ATG and handling decent weight, and said he was following StrongLifts. The PT was the guy who is also running StrongLifts and helped with my DL form check last week. Not sure about anyone else here, but I tend not to mind when you have to wait for someone who at least looks like they know what they're doing.
 
Last edited:
Heavygrips

HG100 x 8 both hands
HG100 x 8 both hands inverted
HG100 x 8 both hands
HG100 x 8 both hands inverted

HG150 x 6 both hands
HG150 x 6 both hands inverted
HG150 x 6 both hands

HG200 x 5 both hands
HG200 x 5 both hands
HG200 x 5 both hands
HG200 x 5 both hands
HG200 x 3 right hand inverted
HG200 x 1 left hand inverted

HG250 attempts, held for time (unsuccessful close)
 
HeavyGrips

HG100 x 8 both hands
HG100 x 8 both hands inverted

HG200 x 5 both hands
HG200 x 5 both hands
HG200 x 5 both hands
HG200 x 5 both hands
HG200 x 3 both hands
HG200 x 3 both hands
HG200 x 1 both hands

HG250 x 0, getting closer to closing with my right hand, not so much with my left.

Off work until Thursday now so will be doing my 5/3/1 on Thursday, Friday, Sunday and Tuesday next week. Should really get some conditioning work done on Saturday and Monday too as my Jacktuary attempt has been pathetic.
 
You're in the UK bro, get a Vulcan, HGs are the worst brand of gripper out there that don't have plastic handles.
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,280,628
Messages
58,306,648
Members
176,000
Latest member
Furigo94

Share this page

Back
Top