Go Back   NarkSide Nutrition >
Members' Personal Area
> Members' Logs, Pictures, & Videos
Connect with Facebook

Members' Logs, Pictures, & Videos Keep Track of your progress here :D

Reply
 
Thread Tools Search this Thread Display Modes
  #1  
Old 10-28-2013
Johan's Avatar
Johan Johan is offline
The UnderBoss
Points: 653,475, Level: 100
Points: 653,475, Level: 100 Points: 653,475, Level: 100 Points: 653,475, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 3%
Activity: 3% Activity: 3% Activity: 3%
 
Join Date: Sep 2008
Posts: 6,310
Rep Power: 259
Johan has a brilliant futureJohan has a brilliant future
Johan has a brilliant futureJohan has a brilliant futureJohan has a brilliant future
Default Johans kind of 5/3/1 log

"kind of" because I am mixing all kinds of shit right now.

My basic layout is a 5/3/1 progression for the squat and deadlift. I have been on it for like 6'ish weeks now with some breaks due to being sic. It is going along pretty smoothly. Hit a fairly easy 190kg deadlift the other week so I should be good for 200kg+ now, still short of my all time best 225kg but I will get there.

Squat I haven't been above 140kg but that felt rather easy even after 8 days of due to being sic so I should be somewhere between 150-160kg in the squat now.

My shoulder has been messed up since march but now it finally has stopped hurting. I will take it easy anyway for a while. My incline bench has always stunk so I am working on that now with the simplest progression I can imagine. Once a week I hit 3 sets of 70kg. When I can do total 30 reps on those 3 sets I will bump the weight 5 kg and go on like that. I am at 25 reps now up from like 18 reps a couple of weeks ago. I will see how long this simple style can work. I am also throwing in military press once a week and I do power jerks once or twice a week. Managed to do a triple with 70kg in the military press so not to bad after 6 months of no shoulder pressing.

I am not doing any snatching at all now, partly because my shoulder prevented me since march and partly because I don't feel like it at all.

I am aiming at doing cleans twice a week, not pushing weights or anything but just to not forget the movement.

As assistance I mix in all kinds of stuff right now. Lots of pushing and pulling shit around.

Overall goal is to hit a pr squat before christmas (170kg hopefully but I won't complain about 165kg either) and pull a solid 210kg deadlift.
Reply With Quote
  #2  
Old 10-29-2013
Johan's Avatar
Johan Johan is offline
The UnderBoss
Points: 653,475, Level: 100
Points: 653,475, Level: 100 Points: 653,475, Level: 100 Points: 653,475, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 3%
Activity: 3% Activity: 3% Activity: 3%
 
Join Date: Sep 2008
Posts: 6,310
Rep Power: 259
Johan has a brilliant futureJohan has a brilliant future
Johan has a brilliant futureJohan has a brilliant futureJohan has a brilliant future
Default

Today i busted out 5 reps on 140 kg in the squat like a champ. Completely out of the blue, I thought 3 reps would be hell. Feels good.
Reply With Quote
  #3  
Old 11-05-2013
Narkissos's Avatar
Narkissos Narkissos is offline
Owner | Administrator
Points: 12,360,232, Level: 100
Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 718
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Default

I miss your vids.

Bring them back!
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
Reply With Quote
  #4  
Old 11-06-2013
Johan's Avatar
Johan Johan is offline
The UnderBoss
Points: 653,475, Level: 100
Points: 653,475, Level: 100 Points: 653,475, Level: 100 Points: 653,475, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 3%
Activity: 3% Activity: 3% Activity: 3%
 
Join Date: Sep 2008
Posts: 6,310
Rep Power: 259
Johan has a brilliant futureJohan has a brilliant future
Johan has a brilliant futureJohan has a brilliant futureJohan has a brilliant future
Default

It has become much messier to film workouts after we moved to a new office and got a new gym. More people etc :/

Yesterday I did 5 reps on 145kg in the squat. Haven't done that for two years.
Reply With Quote
  #5  
Old 11-07-2013
Narkissos's Avatar
Narkissos Narkissos is offline
Owner | Administrator
Points: 12,360,232, Level: 100
Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 718
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Default

What would you attribute to the increased strength?
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
Reply With Quote
  #6  
Old 11-07-2013
Johan's Avatar
Johan Johan is offline
The UnderBoss
Points: 653,475, Level: 100
Points: 653,475, Level: 100 Points: 653,475, Level: 100 Points: 653,475, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 3%
Activity: 3% Activity: 3% Activity: 3%
 
Join Date: Sep 2008
Posts: 6,310
Rep Power: 259
Johan has a brilliant futureJohan has a brilliant future
Johan has a brilliant futureJohan has a brilliant futureJohan has a brilliant future
Default

I think 5/3/1 is just a damn solid routine I have also been a bit less strict with my kcal so I suspect I am slowly gaining weight (haven't bothered weighting myself yet). I am somewhere between 2500-3000 kcal/day right now and it is rather high for me.
Reply With Quote
  #7  
Old 11-09-2013
Johan's Avatar
Johan Johan is offline
The UnderBoss
Points: 653,475, Level: 100
Points: 653,475, Level: 100 Points: 653,475, Level: 100 Points: 653,475, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 3%
Activity: 3% Activity: 3% Activity: 3%
 
Join Date: Sep 2008
Posts: 6,310
Rep Power: 259
Johan has a brilliant futureJohan has a brilliant future
Johan has a brilliant futureJohan has a brilliant futureJohan has a brilliant future
Default

Thursday 9 november workout.

Deadlift 125kg*3 145kg*3 165kg*7
Straight leg deadlift standing on a bumper plate. 120kg*10 120kg*7
Then I fooled around with some shoulder rehab and stuff.

Friday rest
Reply With Quote
  #8  
Old 11-14-2013
Johan's Avatar
Johan Johan is offline
The UnderBoss
Points: 653,475, Level: 100
Points: 653,475, Level: 100 Points: 653,475, Level: 100 Points: 653,475, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 3%
Activity: 3% Activity: 3% Activity: 3%
 
Join Date: Sep 2008
Posts: 6,310
Rep Power: 259
Johan has a brilliant futureJohan has a brilliant future
Johan has a brilliant futureJohan has a brilliant futureJohan has a brilliant future
Default

Slow week.

Monday 11 November
Incline bench 80kg*6,5,4
Dumbbell push press. 3 reps on each weight 20kg,25kg,30kg,32.5kg,35kg,37.5kg,40kg

Tuesday 12 November
Squats 115kg*5 125kg*5

Thursday 14 November
This was one hell of a workout. A famous swedish Strongman (Magnus Samuelsson) once wrote about a challenge he used to do every now and then. 100 deadlifts with 200kg in 40 minutes. I thought I would do a light version of the challenge so I did 100 deadlifts with 150kg in 60 minutes. I have to say I am pretty damn wrecked!!
Reply With Quote
  #9  
Old 11-14-2013
rocco-x rocco-x is offline
Jr. Fornicator
Points: 11,786, Level: 75
Points: 11,786, Level: 75 Points: 11,786, Level: 75 Points: 11,786, Level: 75
Level up: 12%, 264 Points needed
Level up: 12% Level up: 12% Level up: 12%
Activity: 8%
Activity: 8% Activity: 8% Activity: 8%
 
Join Date: Feb 2010
Location: massage parlor
Posts: 31
Real Name: Liza Minelli
Rep Power: 19
rocco-x is a name known to allrocco-x is a name known to allrocco-x is a name known to allrocco-x is a name known to allrocco-x is a name known to allrocco-x is a name known to all
Default

Perhaps my favorite routine next to max-ot and GVT.nothing got me as strong as 5/3/1.bench went from mid 300s to my personal best of 447x1 in about 6mnths.will be putting a new one together once I get a few months in back to the gym after this nightmare I forced upon myself.keep it going strong Johan.
Reply With Quote
  #10  
Old 11-15-2013
Johan's Avatar
Johan Johan is offline
The UnderBoss
Points: 653,475, Level: 100
Points: 653,475, Level: 100 Points: 653,475, Level: 100 Points: 653,475, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 3%
Activity: 3% Activity: 3% Activity: 3%
 
Join Date: Sep 2008
Posts: 6,310
Rep Power: 259
Johan has a brilliant futureJohan has a brilliant future
Johan has a brilliant futureJohan has a brilliant futureJohan has a brilliant future
Default

I will

5/3/1 sure works great, biggest challenge for me is to stick to it and not try something with a, on paper, faster progress. The 5/3/1 is slow and steady but in the long run it seems to deliver better results than any other program. I kind of like it that one can leave the gym feeling refreshed instead of ruined. Training crazy hard has its time and place but I think leaving the gym feeling refreshed instead of dead works better long term.

I will see if I can bring my bench up higher than when I did a Westside style routine back in 2008. I did 150kg (330 ibs) close grip bench and could have taken a shot at 170kg normal grip but my shoulder was toast back then.

I haven't started 5/3/1 for bench yet, giving my shoulder a bit more time after the injury period I had the last 6 months.
Reply With Quote
Reply

Bookmarks


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Johans training log Johan Members' Logs, Pictures, & Videos 102 05-23-2015 03:57 AM
Johans video log Johan Members' Logs, Pictures, & Videos 29 12-19-2011 05:19 AM
Johans weightlifting log Johan Members' Logs, Pictures, & Videos 83 09-28-2011 11:19 PM
Johans picture log Johan Members' Logs, Pictures, & Videos 10 02-24-2009 02:38 PM
johans here aswell :) Nucleus New Member Shout-out 16 05-15-2007 02:04 AM


All times are GMT -4. The time now is 03:35 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2022, Jelsoft Enterprises Ltd.
Copyright 2007 - 2012, Apollo Fitness Barbados