5/3/1 Boring But Big – Fezz's Log

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  • #3073
    Fezz
    Fezz
    Keymaster

    27 June

    A1 Push Press – 4 x 4 x 50kg
    A2 Weighted Chins – 4 x 4 x 17.5kg
    OHP – 4 x 4 x 47.5kg
    B1 Bench Press – 4 x 4 x 75kg
    B2 Pendlay Rows – 4 x 4 x 75kg
    Ab Wheel – 3 x 5

    30 June

    Power Clean – 4 x 4 x 70kg
    A1 Back Squat – 4 x 4 x 90kg
    A2 Borzov Hops – 4 x 4
    RLESS – 3 x 6 x 50kg
    Seated Good Morning – 2 x 10 x 25kg, 10 x 30kg
    Hollow Rock – 40 secs, 30 secs, 30 secs

    1 July

    A1 Push Press – 4 x 4 x 50kg
    A2 Weighted Chins – 4 x 4 x 20kg
    OHP – 4 x 4 x 47.5kg
    B1 Bench Press – 4 x 4 x 75kg
    B2 Pendlay Rows – 4 x 4 x 75kg
    X-Trainer – 5 min warm down

    6 July

    A1 Push Press – 5 x 3 x 57.5kg
    A2 Weighted Chins – 5 x 3 x 20kg
    OHP – 5 x 3 x 55kg
    B1 Bench Press – 5 x 3 x 85kg
    B2 Pendlay Rows – 5 x 3 x 85kg

    10 July

    Power Clean – 4 x 4 x 70kg
    A1 Hex DL – 4 x 4 x 115kg
    A2 Bench Jumps – 4 x 4
    RDL – 3 x 6 x 80kg

    #3074
    Fezz
    Fezz
    Keymaster

    12 July

    A1 Push Press – 4 x 3 x 57.5kg, 6 x 65kg
    A2 Weighted Chins – 5 x 3 x 20kg
    OHP – 5 x 3 x 55kg
    B1 Bench Press – 4 x 3 x 85kg, 9 x 85kg
    B2 Pendlay Rows – 5 x 3 x 80kg

    Push Press 6 x 65kg = 75kg
    Bench Press 9 x 85kg = 109kg

    Had to reduce weight on the pendlay rows as my form was a mess.

    I decided to take a bit of a break after this, my sessions were in the wrong order and I had a week off of work. I wanted to improve my insulin sensitivity and lose a bit of extra weight, so I did a 4.5 day fast-mimicking diet. This was 400 calories a day and I documented it on my Youtube channel.

    I started at 72.8kg on the 16th July and ended up levelling off around 71kg (156.5lbs). I’m now tracking my calories properly with My Fitness Pal app and looking to retain my leaner physique.

    #3075
    Fezz
    Fezz
    Keymaster

    24 July

    Power Clean – 3 x 5 x 60kg
    A1 Back Squat – 3 x 5 x 77.5kg
    A2 Borzov Hops – 2 x 5 (forgot one)
    RLESS – 3 x 6 x 50kg
    Seated Good Morning – 3 x 10 x 30kg
    Hollow Rock – 3 x 30 secs

    25 July

    A1 Push Press – 3 x 5 x 45kg
    A2 Weighted Chins – 3 x 5 x 17.5kg
    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

    27 July

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

    28 July

    A1 Push Press – 3 x 5 x 45kg
    A2 Weighted Chins – 3 x 5 x 17.5kg
    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

    *I did two sets of pause bench here, holding three seconds in the lowest position before pushing back up.

    29 July

    Rowing Machine – 10 x 1 min on / 1 min off

    #3137
    Fezz
    Fezz
    Keymaster

    31 July

    Power Clean – 4 x 4 x 70kg
    A1 Back Squat – 4 x 4 x 90kg
    A2 Borzov Hops – 4 x 4
    RLESS – 3 x 6 x 50kg
    Seated Good Morning – 3 x 10 x 30kg
    Hollow Rock – 3 x 30 secs

    1 Aug

    A1 Push Press – 4 x 4 x 50kg
    A2 Weighted Chins – 4 x 4 x 20kg
    OHP – 4 x 4 x 47.5kg
    B1 Bench Press – 4 x 4 x 75kg
    B2 Pendlay Rows – 4 x 4 x 75kg
    Ab Wheel – 3 x 8

    3 Aug

    Power Clean – 4 x 4 x 70kg
    A1 Hex DL – 4 x 4 x 115kg
    A2 Bench Jumps – 4 x 4
    RDL – 3 x 7 x 90kg
    Sprinter Sit-ups – 3 x 30

    4 Aug

    A1 Push Press – 4 x 4 x 50kg
    A2 Weighted Chins – 4 x 4 x 20kg
    OHP – 4 x 4 x 47.5kg
    B1 Bench Press – 4 x 4 x 75kg
    B2 Pendlay Rows – 4 x 4 x 75kg
    L-Sit Hold – 10 x 10 secs

    #3139
    Fezz
    Fezz
    Keymaster

    7 Aug

    Power Clean – 3 x 3 x 80kg
    A1 Back Squat – 4 x 3 x 105kg, 5 x 115kg
    A2 Borzov Hops – 4 x 3
    RLESS (DB) – 3 x 6 x 25kg per hand
    Seated Good Morning – 3 x 10 x 30kg
    Hollow Rock – 3 x 30 secs

    8 Aug

    A1 Push Press – 5 x 3 x 60kg
    A2 Weighted Chins – 5 x 3 x 20kg
    OHP – 4 x 3 x 55kg, 5 x 60kg
    B1 Bench Press – 4 x 3 x 87.5kg, 4 x 95kg
    B2 Pendlay Rows – 5 x 3 x 80kg
    Ab Wheel – 3 x 8

    10 Aug

    Power Clean – 3 x 3 x 80kg
    A1 Hex DL – 4 x 3 x 132.5kg, 6 x 145kg
    A2 Bench Jumps – 4 x 3
    RDL – 3 x 7 x 90kg
    Sprinter Sit-ups – 3 x 30

    12 Aug

    A1 Push Press – 4 x 3 x 60kg, 7 x 65kg
    A2 Weighted Chins – 4 x 3 x 20kg
    OHP – 5 x 3 x 55kg
    B1 Bench Press – 5 x 3 x 87.5kg
    B2 Pendlay Rows – 6,5,4 x 80kg

    #3140
    Fezz
    Fezz
    Keymaster

    GERMAN VOLUME TRAINING!!

    I’m following this pdf GVT PDF which is a Charles Poliquin routine, 4 exercises a day as two supersets. The first superset is 10 x 5 reps, the second is 3 x 6-8 reps.

    I did a 10 day ‘tester’ to see if I want to commit to it, and also to see what weight I should use in each exercise.

    17 Aug (Day 1)

    A1 Incline Barbell Press – 5,5,5,5,5,5,4,4,4,3 x 60kg (40X0, 100 secs)
    A2 Lean-away Chin Ups – 5,5,5,5,5,4,4,4,3,3 x BW (40X0, 100 secs)

    B1 Parallel Bar Dips – 7,6,6 x BW (40X0, 90 secs)
    B2 DB Kickbacks – 7,7,7 x 6kg (40X0, 90 secs)

    18 Aug (Day 2)

    A1 Back Squat – 5,5,5,5,5,5,5,5,4,4 x 90kg (40X0, 100 secs)
    A2 – Swiss Ball HS Curls – 10 x 5 (40X0, 100 secs)

    B1 DB Reverse Lunge – 3 x 6 x 15kg (30X0, 90 secs)
    B2 RDL – 3 x 7 x 60kg (40X0, 90 secs)

    20 Aug (Day 4)

    A1 Incline Off-set DB Curls – 5,5,5,5,5,5,4,4,4,3 x 15kg (30X0, 100 secs)
    A2 Close Grip Bench Press – 5,5,5,5,5,5,4,5,4,4 x 70kg (30X0, 100 secs)

    B1 Thick Bar EZ Reverse Curls – 7,6,6 x 26kg (30X0, 90 secs)
    B2 Seated EZ French Press 7,7,6 x 26kg (30X0, 90 secs)

    22 Aug (Day 6)

    A1 30 degree Bench Press – 5,5,5,5,4,4,3 x 65kg 4,4,3 x 60kg (40X0, 100 secs)
    A2 Neutral Grip Chin Ups – 5,5,5,5,5,5,4,4,5,4 (40X0, 100 secs)

    B1 Flat DB Press – 7,6,6 x 25kg (40X0, 90 secs)
    B2 Bent-Over One Arm Row – 7,6,6 x 25kg (30X0, 90 secs)

    23 Aug (Day 7)

    A1 Heel Elevated Front Squat – 5,5,5,5,5,5,3,4,3,4 x 70kg (40X0, 100 secs)
    A2 Nordic HS Curl – 5,5,5,5,5,5,4,4,4,4 (40X0, 100 secs)

    B1 Step Ups – 7,7,6 x 15kg (30X0, 90 secs)
    B2 Barbell Hip Thrust – 3 x 6 x 70kg (30X0, 90 secs)

    25 Aug (Day 9)

    A1 Alternate Zottman Curls – 10 x 5 x 15kg, 30X0 tempo, 100 secs rest
    A2 Decline Close Grip Bench Press – 10 x 5 x 70kg, 30X0 tempo, 100 secs rest

    B1 Preacher Close Grip EZ Bar Curls – 6,6,4 x 21kg (30X0, 90 secs)
    B2 Skull Crushers – 3 x 6 x 31kg (30X0 tempo, 90 secs)

    #3156
    Fezz
    Fezz
    Keymaster

    GERMAN VOLUME TRAINING (FOR REAL NOW)!!!

    Right so after my 10 day tester sessions I went on holiday for 10 days, then came back and prepared for 60 days of GVT. The first 10 days will be the same as above, then it drops to 10 x 4, then 10 x 3, with weight increasing.

    I’m vlogging the whole thing on my youtube channel, check it out.

    11 Sept (Day 1)

    A1 Incline Barbell Press – 5,5,5,5,5,5,4,4,4,4 x 60kg (40X0, 100 secs)
    A2 Lean-away Chin Ups – 5,5,5,5,5,5,4,4,4,3 x BW (40X0, 100 secs)
    B1 Parallel Bar Dips – 7,6,5 x BW (40X0, 90 secs)
    B2 DB Kickbacks – 8,7,7 x 6kg (40X0, 90 secs)

    12 Sept (Day 2)

    A1 Back Squat – 5,5,5,5,5,5,5,5,4,4 x 90kg (40X0, 100 secs)
    A2 – Swiss Ball HS Curls – 10 x 5 (40X0, 100 secs)
    B1 DB Reverse Lunge – 8,7,6 x 15kg (30X0, 90 secs)
    B2 RDL – 8,8,7 x 60kg (40X0, 90 secs)

    14 Sept (Day 4)

    A1 Incline Off-set DB Curls – 5,5,5,5,5,5,5,4,4,4 x 15kg (30X0, 100 secs)
    A2 Close Grip Bench Press – 5,5,5,5,5,4,5,4,4,4 x 70kg (30X0, 100 secs)
    B1 Thick Bar EZ Reverse Curls – 6,6,5 x 26kg (30X0, 90 secs)
    B2 Seated EZ French Press 8,7,7 x 26kg (30X0, 90 secs)

    16 Sept (Day 6)

    A1 30 degree Bench Press – 5,5,5,5,5,5,4,4,4,4 x 62.5kg (40X0, 100 secs)
    A2 Neutral Grip Chin Ups – 5,5,5,5,5,5,5,5,4,4 (40X0, 100 secs)
    B1 Flat DB Press – 7,6,5 x 25kg (40X0, 90 secs)
    B2 Bent-Over One Arm Row – 7,6,6 x 25kg (30X0, 90 secs)

    17 Sept (Day 7)

    A1 Heel Elevated Front Squat – 5,5,5,5,5,5,5,5,4,4 x 70kg (40X0, 100 secs)
    A2 Nordic HS Curl – 5,5,5,5,5,5,5,5,4,4 (40X0, 100 secs)
    B1 Step Ups – 7,7,6 x 15kg (30X0, 90 secs)
    B2 Barbell Hip Thrust – 3 x 7 x 70kg (30X0, 90 secs)

    19 Sept (Day 9)

    A1 Alternate Zottman Curls – 5,5,5,5,5,4,4,4,4,3 x 17.5kg
    A2 Decline Close Grip Bench Press – 5,5,5,5,5,5,4,4,4,4 x 75kg
    B1 DB Preacher Curl – 7,6,6 x 13.5kg
    B2 EZ Skull Crushers – 7,7,7 x 31kg

    #3351
    Fezz
    Fezz
    Keymaster

    21 Sept (Day 11)

    A1 Incline Barbell Press – 4,4,4,4,4,4,4,4,4,3 x 65kg (40X0, 100 secs)
    A2 Lean-away Chin Ups – 4,4,4,4,4,4,4,4,4,3 x BW (40X0, 100 secs)
    B1 Parallel Bar Dips – 7,6,6 x BW (40X0, 90 secs)
    B2 DB Kickbacks – 7,7,6 x 6kg (40X0, 90 secs)

    22 Sept (Day 12)

    A1 Back Squat – 4,4,4,4,4,4,4,4,4,4 x 97.5kg (40X0, 100 secs)
    A2 – Swiss Ball HS Curls – 10 x 5 (40X0, 100 secs)
    B1 DB Reverse Lunge – 8,7,6 x 15kg (30X0, 90 secs)
    B2 RDL – 8,8,7 x 65kg (40X0, 90 secs)

    24 Sept (Day 14)

    A1 Incline Off-set DB Curls – 4,4,4,4,4,4,4,4,4,4 x 17.5kg (30X0, 100 secs)
    A2 Close Grip Bench Press – 4,4,4,4,4,4,4,4,4,4 x 75kg (30X0, 100 secs)
    B1 Thick Bar EZ Reverse Curls – 7,7,7 x 23.5kg (30X0, 90 secs)
    B2 Seated EZ French Press 8,8,7 x 28.5kg (30X0, 90 secs)

    26 Sept (Day 16)

    A1 30 degree Bench Press – 4,4,4,4,4,4,3,3,3,3 x 67.5kg (40X0, 100 secs)
    A2 Neutral Grip Chin Ups – 4,4,4,4,4,4,4,4,4,4 (40X0, 100 secs)
    B1 Flat DB Press – 7,6,6 x 25kg (40X0, 90 secs)
    B2 Bent-Over One Arm Row – 7,6,6 x 25kg (30X0, 90 secs)

    27 Sept (Day 17)

    A1 Heel Elevated Front Squat – 4,4,4,4,4,4,4,4,3,3 x 75kg (40X0, 100 secs)
    A2 Nordic HS Curl – 4,4,4,4,4,4,4,4,4,4 (40X0, 100 secs)
    B1 Step Ups – 7,7,6 x 15kg (30X0, 90 secs)
    B2 Barbell Hip Thrust – 3 x 7 x 80kg (30X0, 90 secs)

    29 Sept (Day 19)

    A1 Alternate Zottman Curls – 4,4,4,4,4,4,4,3,3,3 x 17.5kg
    A2 Decline Close Grip Bench Press – 4,4,4,4,4,4,4,3,4,3 x 80kg
    B1 DB Preacher Curl – 7,7,6 x 13.5kg
    B2 EZ Skull Crushers – 7,7,8 x 31kg

    #3529
    Fezz
    Fezz
    Keymaster

    1 Oct (Day 21)

    A1 Incline Barbell Press – 10 x 3 x 70kg (40X0, 100 secs)
    A2 Lean-away Chin Ups – 10 x 3 x 5kg (40X0, 100 secs)
    B1 Parallel Bar Dips – 7,6,6 x BW (40X0, 90 secs)
    B2 DB Kickbacks – 8,7,6 x 6kg (40X0, 90 secs)

    2 Oct (Day 22)

    A1 Back Squat – 10 x 3 x 107.5kg (40X0, 100 secs)
    A2 – Swiss Ball HS Curls – 10 x 5 (40X0, 100 secs)
    B1 DB Reverse Lunge – 7,7,6 x 17.5kg (30X0, 90 secs)
    B2 RDL – 7,6,6 x 70kg (40X0, 90 secs)

    4 Oct (Day 24)

    A1 Incline Off-set DB Curls – 10 x 3 x 20kg (30X0, 100 secs)
    A2 Close Grip Bench Press – 10 x 3 x 82.5kg (30X0, 100 secs)
    B1 Thick Bar EZ Reverse Curls – 7,7,7 x 23.5kg (30X0, 90 secs)
    B2 Seated EZ French Press 8,8,7 x 28.5kg (30X0, 90 secs)

    6 Oct (Day 26)

    A1 30 degree Bench Press – 10 x 3 x 75kg (40X0, 100 secs)
    A2 Neutral Grip Chin Ups – 10 x 3 x 7.5kg (40X0, 100 secs)
    B1 Flat DB Press – 8,7,7 x 25kg (40X0, 90 secs)
    B2 Bent-Over One Arm Row – 7,6,6 x 25kg (30X0, 90 secs)

    7 Oct (Day 27)

    A1 Heel Elevated Front Squat – 3,3,3,3,3,3,3,2,3*,3* x 82.5kg (40X0, 100 secs)
    A2 Nordic HS Curl – 4,4**,3,3,3,3,3,3,3,3 (40X0, 100 secs)
    B1 Step Ups – 6,6,6 x 15kg (30X0, 90 secs)
    B2 Barbell Hip Thrust – 3 x 6 x 90kg (30X0, 90 secs)

    *weightlifting belt, having tweaked my back in set 8
    **slight sprain to my hamstring in the first few sets, decided to drop to 3 reps and not push it

    9 Oct (Day 29)

    A1 Alternate Zottman Curls – 3,3,3,3,3,2 x 20kg, 3,3,3,3 x 17.5kg
    A2 Decline Close Grip Bench Press – 3,3,3,3,3,3,3,3,3,2 x 90kg
    B1 DB Preacher Curl – 7,7,6 x 13.5kg
    B2 EZ Skull Crushers – 6,6,6 x 33.5kg

    Intended to do 87.5kg on Bench but given the plates were used up for curls I had to push it to 90kg. Struggled with 20kg and after 6 sets I decided it was more sensible to continue with 17.5kg than scramble through four shitty sets with 20kg

    #3766
    Fezz
    Fezz
    Keymaster

    11 Oct (Day 31)

    A1 Incline Barbell Press – 5,5,5,5,5,5,4,4,4,4 x 65kg (40X0, 100 secs)
    A2 Lean-away Chin Ups – 5,5,5,5,5,4,4,4,4 x BW (40X0, 100 secs)
    B1 Parallel Bar Dips – 7,6,6 x BW (40X0, 90 secs)
    B2 DB Kickbacks – 7,7,6 x 6kg (40X0, 90 secs)

    12 Oct (Day 32)

    A1 Back Squat – 5*,5,5*,5,5*,5,5*,5,4*,4 x 97.5kg (40X0, 100 secs)
    A2 – Swiss Ball HS Curls – 10 x 5 (40X0, 100 secs)
    B1 DB Reverse Lunge – 7,7,6 x 17.5kg (30X0, 90 secs)
    B2 RDL – 6,6,6 x 70kg (40X0, 90 secs)

    *Used a weightlifting belt here as my back hadn’t recovered from the front squats, and this is primarily a leg session not a back workout.

    14 Oct (Day 34)

    A1 Incline Off-set DB Curls – 5,5,5,5,5,5,5,4,5*,4 x 17.5kg (30X0, 100 secs)
    A2 Close Grip Bench Press – 5,5,5,5,5,5,5,5,5,3 x 75kg (30X0, 100 secs)
    B1 Thick Bar EZ Reverse Curls – 7,7,7 x 23.5kg (30X0, 90 secs)
    B2 Seated EZ French Press 7,7,7 x 31kg (30X0, 90 secs)

    *Got a spotter to help me up to the top with the final rep. Also pushed it so hard in the penultimate set of bench that I only managed 3 in the last set.

    16 Oct (Day 36)

    A1 30 degree Bench Press – 5,5,5,5,5,5,5,5,5,3 x 65kg (40X0, 100 secs)
    A2 Neutral Grip Chin Ups – 5,5,5,5,5,5,5,5,4,4 (40X0, 100 secs)
    B1 Flat DB Press – 8,7,7 x 25kg (40X0, 90 secs)
    B2 Bent-Over One Arm Row – 7,7,7 x 25kg (30X0, 90 secs)

    17 Oct (Day 37)

    A1 Heel Elevated Front Squat – 5,5,5,5,5,5,5,5,4,4,4 x 75kg (40X0, 100 secs)
    A2 Nordic HS Curl – 5,5,5,5,5,5,5,5,2* (40X0, 100 secs)
    B1 Walking Lunges – 30, 30, 30
    B2 Barbell Hip Thrust – 3 x 6 x 90kg (30X0, 90 secs)

    *Calf seized up and wasn’t possible to complete any extra reps on the curl, lucky to do the last set of front squats on it. Switched Step ups to walking lunges because of the calf problems.

    19 Oct (Day 39)

    A1 Alternate Zottman Curls – 5,5,5,5,5,5,5,4,4,4 x 17.5kg
    A2 Decline Close Grip Bench Press – 5,5,5,5,5,5,4,4,4,4 x 80kg
    B1 DB Preacher Curl – 7,7,7 x 13.5kg
    B2 EZ Skull Crushers – 6,6,6 x 33.5kg

    Without a doubt the toughest 10 day block so far. 30 days was the sweet spot and now my body is falling apart and i’m struggling to keep on top of foam rolling and recovery work between sessions.

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