5/3/1 Boring But Big – Fezz's Log

This topic contains 51 replies, has 1 voice, and was last updated by Fezz Fezz 1 month, 1 week ago.

Viewing 10 posts - 31 through 40 (of 52 total)
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  • #2557
    Fezz
    Fezz
    Keymaster

    11 April

    Hex Deadlift – 5 x 100kg, 5 x 115kg, 5 x 132.5kg
    Back Squat – 3 x 8 x 90kg
    Barbell Row – 3 x 8 x 65kg
    Weighted Towel Chin Up – 7, 6, 4 x 5kg
    Narrow Barbell Curl – 8 x 31kg, 2 x 8 x 33.5kg
    Ab Circuit (5kg V-sit, Marching, Mini Crunches) x 3
    Wrist Curls – Flexion 25kg bar 4 sets, Extension 5kg DB 4 sets

    #2599
    Fezz
    Fezz
    Keymaster

    13 April

    OHP – 5 x 45kg, 5 x 52.5kg, 5 x 60kg
    Bench Press – 3 x 8 x 75kg
    Zottman Curls – 3 x 10 x 12.5kg
    Hammer Curls – 3 x 12 x 12.5kg
    Skull Crushers – 3 x 10 x 33.5kg
    Rear Delt Raise – 3 x 15 x 6kg

    16 April

    Power Cleans – 3 x 75kg, 2 x 3 x 80kg
    Back Squats – 5 x 87.5kg, 5 x 102.5kg, 5 x 115kg
    RDL – 3 x 8 x 80kg
    Abs (5kg V-sit, Marching, Crunches) x 3

    17 April

    Bench Press – 3 x 72.kg, 3 x 82.5kg, 3 x 92.5kg
    Incline Bench Press – 8, 8, 5 x 70kg
    OHP – 6, 4 x 47.5kg, 7 x 45kg
    Chest Dips – 6, 6, 8 x 5kg
    EZ Reverse Curl – 2 x 10 x 31kg

    Short of time in this session

    20 April

    6-a-side Football – 60 mins

    Only one more match to play with work, it’s disrupting my gym routine..

    23 April

    Mantathlon (20 minutes to do all five)
    Bench Press – 15 x 75kg
    Chin Ups – 15
    OHP – 16 x 37.5kg
    Dips – 7 x 20kg
    Strict Curls – 11 x 37.5kg

    #2668
    Fezz
    Fezz
    Keymaster

    24 April

    Hex Deadlift – 3 x 107.5kg, 3 x 125kg, 3 x 140kg
    Back Squat – 3 x 8 x 90kg
    Barbell Row – 3 x 8 x 65kg
    Weighted Towel Chin Up – 5, 6, 7 x 5kg
    Narrow Barbell Curl – 3 x 10 x 33.5kg
    Ab Circuit (5kg V-sit, Marching, Mini Crunches) x 3
    Wrist Curls – Flexion 25kg bar 4 sets, Extension 5kg DB 4 sets

    27 April

    OHP – 3 x 50kg, 3 x 55kg, 3 x 62.5kg
    Bench Press – 3 x 8 x 77.5kg
    Zottman Curls – 3 x 8 x 15kg
    Skull Crushers – 8, 10, 8 x 36kg
    Hammer Curls – 8, 10, 10 x 15kg
    Rear Delt Raise – 3 x 15 x 6kg

    28 April

    Power Cleans – 3 x 3 x 80kg
    Back Squats – 3 x 95kg, 3 x 107.5kg, 3 x 122.5kg
    RDL – 3 x 8 x 80kg
    Abs (5kg V-sit, Marching, Crunches) x 3

    #2798
    Fezz
    Fezz
    Keymaster

    1 May

    Bench Press – 5 x 77.5kg, 3 x 87.5kg, 3 x 97.5kg
    Incline Bench Press – 8, 7, 7 x 70kg
    OHP – 8, 7, 8 x 45kg
    Chest Dips – 3 x 8 x 5kg
    EZ Reverse Curl – 10, 10, 8 x 31kg
    Skull Crushers – 9, 8, 7 x 36kg

    2 May

    Hex Deadlift – 5 x 115kg, 3 x 132.5kg, 5 x 147.5kg
    Back Squat – 3 x 8 x 95kg
    Barbell Row – 3 x 8 x 65kg
    Weighted Towel Chin Up – 4 x 5kg
    Narrow Barbell Curl – 3 x 10 x 33.5kg
    Ab Circuit (5kg V-sit, Marching, Mini Crunches) x 3

    #2799
    Fezz
    Fezz
    Keymaster

    8 May

    OHP – 5 x 52.5kg, 3 x 60kg, 1 x 67.5kg
    Bench Press – 3 x 8 x 80kg
    Zottman Curls – 3 x 8 x 15kg
    Skull Crushers – 10, 10, 9 x 36kg
    Hammer Curls – 3 x 8 x 15kg
    Rear Delt Raise – 3 x 12 x 6kg

    10 May

    Power Cleans – 3 x 3 x 80kg
    Back Squats – 5 x 102.5kg, 3 x 115kg, 1 x 127.5kg
    RDL – 3 x 8 x 80kg
    Abs (5kg V-sit, Marching, Crunches) x 3

    12 May

    Bench Press – 5 x 67.5kg, 5 x 80kg, 7 x 90kg
    Incline Bench Press – 8, 7, 4 x 70kg
    OHP – 8, 8, 7 x 45kg
    Chest Dips – 3 x 6 x 10kg
    EZ Reverse Curl – 10, 10, 9 x 31kg

    15 May

    Hex Deadlift – 5 x 105kg, 5 x 120kg, 5 x 135kg
    Back Squat – 5 x 90kg, 2 x 5 x 100kg
    Barbell Row – 3 x 8 x 65kg
    Weighted Chin Ups – 6, 6, 5 x 10kg
    Ab Circuit (5kg V-sit, Marching, Mini Crunches) x 1

    Tired as f**k today, crappy 4-5 hours of sleep due to work. Had to cut the session short.

    #2862
    Fezz
    Fezz
    Keymaster

    Modified Ashley Jones Back Three Program

    22 May

    Power Clean – 3 x 5 x 60kg
    A1 Back Squat – 3 x 5 x 77.5kg
    A2 Borzov Hops – 3 x 5
    RLESS – 3 x 5 x 50kg
    RDL – 3 x 6 x 80kg

    23 May

    A1 Push Press – 3 x 5 x 45kg
    A2 Weighted Chins – 3 x 5 x 12.5kg
    OHP – 3 x 5 x 40kg
    B1 Bench Press – 3 x 5 x 62.5kg
    B2 Pendlay Rows – 2 x 5 x 50kg, 5 x 60kg
    3 Way Delt Raise – 3 x 8 x 4.5kg
    Tensed Plank – 5 x 10 secs

    24 May

    Grass Tempo Runs on Football Pitch

    2 lap warm up
    4 x 40 secs on 20 secs off
    4 x 30 secs on 30 secs off
    4 x 20 secs on 40 secs off
    2 lap warm down
    Sprinter Situps – 2 x 15

    25 May

    Power Clean – 3 x 5 x 60kg
    A1 Hex DL – 3 x 5 x 100kg
    A2 Bench Jumps – 3 x 5
    RLESS – 3 x 5 x 50kg
    RDL – 3 x 6 x 80kg
    Ab Wheel with Pull In – 3 x 5

    26 May

    A1 Push Press – 3 x 5 x 45kg
    A2 Weighted Chins – 3 x 5 x 12.5kg
    OHP – 3 x 5 x 40kg
    B1 Bench Press – 3 x 5 x 62.5kg
    B2 Pendlay Rows – 3 x 5 x 62.5kg
    3 Way Delt Raise – 3 x 8 x 4.5kg
    Tensed Plank – 3 x 3 x 10 secs

    #3069
    Fezz
    Fezz
    Keymaster

    29 May

    Power Clean – 4 x 4 x 70kg
    A1 Back Squat – 4 x 4 x 90kg
    A2 Borzov Hops – 4 x 4
    RLESS – 4 x 4 x 57.5kg
    RDL – 3 x 6 x 80kg

    30 May

    A1 Push Press – 4 x 4 x 52.5kg
    A2 Weighted Chins – 4 x 4 x 15kg
    OHP – 4 x 4 x 47.5kg
    B1 Bench Press – 4 x 4 x 72.5kg
    B2 Pendlay Rows – 4 x 4 x 72.5kg
    3 Way Delt Raise – 3 x 8 x 4.5kg
    Hanging Leg Raise – 3 x 3 x 10

    1 June

    Power Clean – 4 x 4 x 70kg
    A1 Hex DL – 4 x 4 x 115kg
    A2 Bench Jumps – 4 x 4
    RLESS – 4 x 4 x 57.5kg
    RDL – 3 x 6 x 80kg
    Ab Wheel with Pull In – 3 x 5

    2 June

    A1 Push Press – 4 x 4 x 52.5kg
    A2 Weighted Chins – 4 x 4 x 15kg
    OHP – 4 x 4 x 47.5kg
    B1 Bench Press – 4 x 4 x 72.5kg
    B2 Pendlay Rows – 4 x 4 x 72.5kg

    Managed to lock myself out of my own Forums…back in now.

    #3070
    Fezz
    Fezz
    Keymaster

    5 June

    Power Clean – 5 x 3 x 80kg
    A1 Back Squat – 5 x 3 x 102.5kg
    A2 Borzov Hops – 5 x 3
    RLESS – 3 x 67.5kg

    Felt like sh*t today so cut the session early.

    6 June

    A1 Push Press – 5 x 3 x 60kg
    A2 Weighted Chins – 5 x 3 x 20kg
    OHP – 5 x 3 x 52.5kg
    B1 Bench Press – 5 x 3 x 82.5kg
    B2 Pendlay Rows – 5 x 3 x 82.5kg
    3 Way Delt Raise – 3 x 8 x 4.5kg
    Hanging Leg Raise – 3 x 3 x 10

    11 June

    A1 Push Press – 4 x 3 x 60kg, 3 x 67.5kg
    A2 Weighted Chins – 4 x 3 x 20kg, 5 x 20kg
    OHP – 4 x 3 x 52.5kg, 7 x 57.5kg
    B1 Bench Press – 4 x 3 x 82.5kg, 6 x 92.5kg
    B2 Pendlay Rows – 4 x 3 x 82.5kg, 3 x 92.5kg
    Ab Wheel with Pull In – 3 x 5

    I changed the final set to do AMRAP and then calculate my 1RM for the next training cycle.

    Push Press 3 x 67.5kg = 71kg
    Bench Press 6 x 92.5kg = 107kg

    #3071
    Fezz
    Fezz
    Keymaster

    13 June

    Power Clean – 5 x 3 x 80kg
    A1 Hex DL – 4 x 3 x 132.5kg, 3 x 145kg
    A2 Bench Jumps – 5 x 3
    RDL – 3 x 6 x 80kg
    Sprinter Sit-ups – 3 x 30

    Hex DL 3 x 145kg = 154kg
    ——————————————————-

    #3072
    Fezz
    Fezz
    Keymaster

    15 June

    A1 Push Press – 3 x 5 x 45kg
    A2 Weighted Chins – 3 x 5 x 15kg
    OHP – 3 x 5 x 42.5kg
    B1 Bench Press – 3 x 5 x 65kg
    B2 Pendlay Rows – 3 x 5 x 65kg
    Ab Wheel – 3 x 5

    20 June

    Power Clean – 3 x 5 x 60kg
    A1 Back Squat – 3 x 5 x 77.5kg
    A2 Borzov Hops – 3 x 5
    RLESS – 3 x 6 x 50kg
    Seated Good Morning – 2 x 10 x 20kg, 10 x 25kg
    Hollow Rock – 3 x 30 secs

    23 June

    A1 Push Press – 3 x 5 x 45kg
    A2 Weighted Chins – 3 x 5 x 15kg
    OHP – 3 x 5 x 42.5kg
    B1 Bench Press – 3 x 5 x 65kg
    B2 Pendlay Rows – 3 x 5 x 65kg
    Ab Wheel – 3 x 5

    24 June

    Rowing Machine – 10 x 1 min on/1 min off
    Sprinter Sit-ups – 3 x 30

    26 June

    Power Clean – 3 x 5 x 60kg
    A1 Hex DL – 3 x 5 x 100kg
    A2 Bench Jumps – 3 x 5
    RLESS – 3 x 5 x 50kg
    RDL – 2 x 6 x 85kg, 8 x 85kg
    Sprinter Sit-ups – 3 x 30

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