Shockwaves 5/3/1 - C3 BBB

[Shockwave]

Hello All,

I will start keeping a log here of my training.

I'm 28 years old, 85 kg and my best lifts from last weeks:

Bench : 11 X 77.50 kg (1RM estimation ~ 106kg)
Squat : 9 X 100kg (1RM estimation ~ 130kg)
Press : 5 X 57.50 (1RM estimation ~ 65kg)
Deads: 11 X 120.00 (1RM estimation ~ 165kg)

My whole log gonna be in kg ....

A more compact view of the whole log can be found here
I hope it is self explaining.

I'm now finishing the second 5/3/1 cycle and will move on to the 3rd one after a 10days break (holidays)

I used the Big But Boring assistance template and will probably use it for the next cycle as well.

Since its very motivating to watch other people progress and to know that somebody is reading my progress,
All your comments are welcome!

[Shockwave]

Standing Press (1+)


5 X 25
5 X 32.5
3 X 37.5
5 X 47.5
3 x 52.5
3 X 60



Pull Up / Chin <> Standing BB Press
5S X 10R X BW (87.5kg) <> 5S X 10R X 32.5kg


Triceps
4S X 12R X 25kg

[Shockwave]

Date: 12-Jul-2010

Squat X 5

5 X 45.00
5 X 55.00
3 X 65.00
5 X 72.50
5 X 82.50
6 X 95.00

Squat <>
3S X 10R X 60kg
<> Leg Curl
3S X 10R X 30/35/35kg

[simonsky]

glad to see someone on the same program as me.
keep it up dude!

may i ask what is your height?

and may i suggest you substitute leg curl for some GM's or pullthroughs or other one's that target both insertions of the hams unlike the leg curl which only target the one's at the knee.

hehe sorry for sounding like a know it all.

[Shockwave]

Thanks for checking simonsky,
Do you also have a log? Did not find something.

I'm ~1.85m
My whole Log can be found here but will write below all my trainings up to today.

[Shockwave]

Date: 9-Jul-2010
Bench X 5
5 X 37.5
5 X 47.5
3 X 57.5
5 X 62.5
5 X 72.5
9 X 80

DB Row <>
4S X 10R X 26kg
<> BB Bench
2S X 10R X 57.5kg
1S X 10R X 55.0kg
1S X 10R X 50.0kg

Biceps
14R X 10kg
10R X 8kg

-------------------------------------------------------
Date: 12-Jul-2010
Squat X 5
5 X 45.00
5 X 55.00
3 X 65.00
5 X 72.50
5 X 82.50
6 X 95.00

Squat <>
3S X 10R X 60kg
<> Leg Curl
3S X 10R X 30/35/35kg

-------------------------------------------------------
Date: 15-Jul-2010
Strict Press X 5
5 X 25.00
5 X 32.50
3 X 40.00
5 X 42.50
5 X 50.00
5 X 55.00

Pull Up <>
3S X 10R X BW
<> Standing BB Press
3S X 10R X 35kg

-------------------------------------------------------
Date: 17-Jul-2010
Deadlift X 5
5 X 55.00
5 X 67.50
3 X 82.50
5 X 90.00
5 X 102.50
11 X 117.50


No Assistance exercises


-------------------------------------------------------
Date: 19-Jul-2010
Bench X 3
5 X 37.5
5 X 47.5
3 X 57.5
3 X 67.5
3 X 75
7 X 85

DB Row <>
5S X 10R X 26kg
<> BB Bench
5S X 10R X 55kg
Biceps
4S X 12R X 10/8/8/8kg


-------------------------------------------------------
Date: 21-Jul-2010
Squat X 3
5 X 45
5 X 55
3 X 65
3 X 77.5
3 X 87.5
9 X 100

Squat <>
5S X 10R X 65kg
<> Leg Curl
5S X 10R X 1*35/4*40kg

-------------------------------------------------------
Date: 23-Jul-2010
Strict Press X 3
5 X 25
5 X 32.5
3 X 40
3 X 45
3 X 52.5
5 X 57.5

Pull Up <>
5S X 10R X 5*BW
<> Standing BB Press
3S X 10R X 35kg
2S X 10R X 30kg

Triceps
4S X 12R X 25kg

[Shockwave]

Date: 27-Jul-2010

Deadlift X 3

5 X 55
5 X 67.5
3 X 82.5
3 X 95
3 X 110
12 X 122.5


DeadLift <>
5S X 10R X 65kg
<> Abs
5S X 12R X 5kg