Maximum Gazhole

[Gazhole]

5/3/1 Cycle 2 - Wave 3 - Workout B (Bench)

Bench (Warmup):
5 x 40kg / 88lbs
4 x 50kg / 110lbs
3 x 60kg / 143lbs

Bench (Work):
5 x 75kg / 165lbs
3 x 85kg / 187lbs
9 x 95kg / 209lbs

Bench (Accessory):
5 x 10 x 55kg / 121lbs

Fat Bar Bent Over Rows:
3 x 20 x 50kg / 110lbs

Trap Bar Shrugs:
20 x 60kg / 132lbs
20 x 100kg / 220lbs

Face Pulls:
2 x 15 x 16kg / 35lbs

***

Little disappointed with the bench again. Its not going well for bench lately. Have switched up my next cycle to hopefully fix this.

Ditched all my planned accessory because the new bars we ordered finally arrived at the gym today! We ordered a few new regular olympic bars (this time rated to 1000lbs instead of 700lbs due to the big guy bending them on squats), a fat bar (2" diameter), and a hex/trap bar.

Had a play with the special bars for some fun, and was really impressed with the Fat Bar especially. Very fun.

 

[Gazhole]

Funny how this program works so well for the longest time...I've only had one sticking point on it and that's it.

Its pretty special, i'll give it that. I'm surprised every squat workout when im suddenely stronger than ever, haha.

Switching up military and bench accessory a bit like in your program so i can work them more often.

 

[Phineas]

On Saturday I'm starting a cut until January, then I start 5/3/1/.

Workouts are looking awesome Gaz. Thanks for the info.

 

[sickemRex]

Great work with the 5/3/1. I ran the program for a couple months and got some great strength gains. I didn't gain much size though so now it's time for me to increase the volume. Keep it up!

 

[Gazhole]

Great work with the 5/3/1. I ran the program for a couple months and got some great strength gains. I didn't gain much size though so now it's time for me to increase the volume. Keep it up!

Thanks man. Its a great program!

Maybe you just weren't eating enough? I've put on a good 5lbs in the last two months. It's not a huge amount, but i'm not really trying too hard to gain weight.

 

[Gazhole]

On Saturday I'm starting a cut until January, then I start 5/3/1/.

Workouts are looking awesome Gaz. Thanks for the info.

Thanks dude!

No worries, i know you'll do well with this program!

 

[sickemRex]

Thanks man. Its a great program!

Maybe you just weren't eating enough? I've put on a good 5lbs in the last two months. It's not a huge amount, but i'm not really trying too hard to gain weight.

That's a good possibility. I will definitely be giving it another shot after I let my joints heal up.

 

[Gazhole]

I would never eat this burger sober.

Jager bombs + burger king RIGHT outside the bar = yummy.

 

[davegmb]

jager is my nemesis, i get the worst hangovers off jager ever

 

[yellowmoomba]

I would never eat this burger sober.

Jager bombs + burger king RIGHT outside the bar = yummy.

...funny.........I'm the same way with Taco Bell ....LOL

Have fun with the Fat and Trap bars

 

[Gazhole]

Pretty sure Jagerbombs are the most destructive invention of the last few decades.

 

[Gazhole]

5/3/1 Cycle 2 - Wave 3 - Workout C (Deads)

Deads (Warmup):
5 x 65kg / 143lbs
4 x 80kg / 176lbs
3 x 97.5kg / 214.5lbs

Deads (Work):
5 x 120kg / 264lbs
3 x 137.5kg / 302.5lbs
15 x 152.5kg / 335.5lbs

Deads (Accessory):
5 x 10 x 90kg / 198lbs

Pullups:
3 x BW
3 x BW + 20kg / 44lbs
3 x BW + 40kg / 88lbs
1 x BW + 50kg / 110lbs

Pushup Scap Shrugs:
2 x 20 x BW

***

Hell yes. I am immune to alcohol and am also some sort of deadlifting robot wearing a pimp hat.

Procreate with females, acquire currency.

 

[Gazhole]

But seriously, couldn't be happier with that workout. Technique was really really good during the warmups so i knew it was going to be a good one. Solid form all the way through. Last rep on that set took a good few seconds to lock out but it was nice and smooth.

5x10 was agony, but got there eventually.

Friend of mine was doing weighted pullups, and not to be outdone by his skinny 70kg ass i tried to match him. Bastard managed 3 reps on 110lbs. Have to hand it to him, he is amazing at pullups - especially because he's 15kg lighter than me!!!

Great workout.

 

[davegmb]

Are you still unassissted Gaz? that is really impressive deadlifting Gaz, its the 15 x 152kg which scares me are you doing them quick or is it like 15 singles?

 

[Gazhole]

Are you still unassissted Gaz? that is really impressive deadlifting Gaz, its the 15 x 152kg which scares me are you doing them quick or is it like 15 singles?

Unassisted in pretty much every way possible. No AAS, no belt, no straps, shit i don't even take protein or creatine.

Sets are nearly always done without stopping. Some reps near the end i'll switch from a double overhand grip to a mixed grip and that takes a second. Sometimes i'll pause for a second or two when i'm knackered, but it's mostly up down up down.

 

[davegmb]

Ive gone away from strength training the last couple of months, but im thinking of throwing in a strength week every 4th week say and then a week off every 8 weeks/2 months.
That sound like a decent set up to you?

 

[davegmb]

Ive spoke to Jugg and going to try the BGB routine for a while see how that goes

 

[007james]

Hey..you must work out on treadmills. They are good for exercise, you can work on them so that you can stay more healthier. You are looking damn smart in your pic. I don't think there is anything lacking in you.

Wish you Good Luck.

___________________________________________________

 

[JerseyDevil]

Deads (Work):
5 x 120kg / 264lbs
3 x 137.5kg / 302.5lbs
15 x 152.5kg / 335.5lbs

Impressive pulling Gaz.

Are Jager bombs your well kept secret, lol?

 

[JerseyDevil]

...funny.........I'm the same way with Taco Bell ....LOL

Yeah me too. When making a TB run @ 2 AM, you'll never see a car full of nuns in the drive thru

 

[yeksetm]

Hey..you must work out on treadmills. They are good for exercise, you can work on them so that you can stay more healthier. You are looking damn smart in your pic. I don't think there is anything lacking in you.

Wish you Good Luck.

___________________________________________________

Sounds like a pick up line in a mens only venue!!! I prefer "may I push your stool in".

 

[fufu]

5/3/1 Cycle 2 - Wave 3 - Workout C (Deads)

Deads (Warmup):
5 x 65kg / 143lbs
4 x 80kg / 176lbs
3 x 97.5kg / 214.5lbs

Deads (Work):
5 x 120kg / 264lbs
3 x 137.5kg / 302.5lbs
15 x 152.5kg / 335.5lbs

Deads (Accessory):
5 x 10 x 90kg / 198lbs

Pullups:
3 x BW
3 x BW + 20kg / 44lbs
3 x BW + 40kg / 88lbs
1 x BW + 50kg / 110lbs

Pushup Scap Shrugs:
2 x 20 x BW

***

Hell yes. I am immune to alcohol and am also some sort of deadlifting robot wearing a pimp hat.

Procreate with females, acquire currency.

Still on a roll I see.

 

[juggernaut]

Hey..you must work out on treadmills. They are good for exercise, you can work on them so that you can stay more healthier. You are looking damn smart in your pic. I don't think there is anything lacking in you.

Wish you Good Luck.

___________________________________________________

 

[Phineas]

5/3/1 Cycle 2 - Wave 3 - Workout C (Deads)

Deads (Warmup):
5 x 65kg / 143lbs
4 x 80kg / 176lbs
3 x 97.5kg / 214.5lbs

Deads (Work):
5 x 120kg / 264lbs
3 x 137.5kg / 302.5lbs
15 x 152.5kg / 335.5lbs

Deads (Accessory):
5 x 10 x 90kg / 198lbs

Pullups:
3 x BW
3 x BW + 20kg / 44lbs
3 x BW + 40kg / 88lbs
1 x BW + 50kg / 110lbs

Pushup Scap Shrugs:
2 x 20 x BW

***

Hell yes. I am immune to alcohol and am also some sort of deadlifting robot wearing a pimp hat.

Procreate with females, acquire currency.

God damnit, Gaz, would you stop getting better at deadlifts already??? When will it end!!!??

 

[juggernaut]

Gaz is unstoppable. he's a maniacal maniac...he craps thunder and pisses lightning...he's a goddamn miracle of modern science...he's he's he's Underdog!!!!!!

 

[davegmb]

Hey Gaz, any plans in relation to your getlifitng website for articles on diet? in terms of how you set your diet up, what foods/type of foods and how much to consume? Id find it really helpfull knowing that your natural too and not assisted...........just a thought anyway!

 

[cyan]

Lifts look good, nice weight bro.

 

[Gazhole]

Thanks for the kind words, dudes! I do in fact shit lightning.

Have been AWOL due to pulling extra Xmas shifts in work, and my final project is kicking off in university. Have had a week off between 5/3/1 cycles but i started the next (third) cycle off today.

I have three workouts to post.

 

[Gazhole]

First, the last workout on the previous 5/3/1 cycle.

5/3/1 Cycle 2 - Wave 3 - Workout D (Military)

Military (Warmups):
5 x 27.5kg / 60.5lbs
4 x 32.5kg / 71.5lbs
3 x 40kg / 88lbs

Military (Work):
5 x 50kg / 110lbs
3 x 57.5kg / 126.5lbs
12 x 62.5kg / 137.5lbs

Axel Clean + Press (Accessory):
5 x 10 x 37.5kg / 82.5lbs

Human Flags:
5 x Attempts of varying length on each side.

***

Good workout, increased reps on military a bit. Flags were a mess around and went okay. Training with a 2" non-revolving axel for some stuff now, and its awesome.

 

[Gazhole]

Secondly, i had a hankering for some grip yesterday so i went for it:

DB Wrist Curls (Supinated):
2 x 10 x 25kg / 55lbs

DB Wrist Curls (Pronated):
2 x 10 x 10kg / 22lbs

One Hand Plate Pinch Lifts:
4 x 3 x Two 15kg / 33lbs Plates

Hub Lifts (Upturned Plate Loaded DB):
4 x 5 x 12.5kg / 27.5lbs

Plate Curls:
2 x 10 x 10kg / 22lbs

Grippers:
1 x 10 x CoC Sport
1 x 5 x HG150
1 x Fail x HG300

***

Getting close on the HG300 lately, its fucking hard. I've closed my own gripper but i can't close the one we have at the gym, which by standard gripper rules means it doesn't count.