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Maximum Gazhole

Finally, my Squat workout for today - and the first workout on my third consecutive cycle of 5/3/1:

5/3/1 Cycle 3 - Wave 1 - Workout A (Squats)

Squats (Warmup):
5 x 62.5kg / 137.5lbs
4 x 77.5kg / 170.5lbs
3 x 95kg / 209lbs

Squats (Work):
5 x 102.5kg / 225.5lbs
5 x 117.5kg / 258.5lbs
20 x 132.5kg / 291.5lbs

Box Squats (Accessory):
5 x 10 x 77.5kg / 170.5lbs

Hip Thrusts:
4 x 12 x 60kg / 132lbs

Trap Bar Shrugs:
3 x 15 x 105kg / 231lbs

***

Great workout. Managed to smash out the 20 reps i was aiming for, and the depth was great all the way through. I was really hurting by the end though, my neck especially (apart from my quads, obviously).

Rest of the session was good. Need to get a lower box for the box squats so i may go about making one when i have some spare time. As it goes they were still tough.
 
Shit looks real intense in here!! Keep kickin ass Gaz!!!
 
I see a problem with box squatting from a front squat hold. In a front squat your torso is upright and you squat up and down. In a box squat you usually push your hips back as far as possible onto the box and the angle of the torso is extreme.

I think if you want to recreate a similar effect, you should do front squats with a pause at the bottom.
 
BTW, you added 9 reps of 132.5 in 3 months? That is amazing.
 
juggernaut said:
Hard??? Gaz my middle name is "Challenge me!".
Click to expand...

You want hard you do the squat ladder.

Start off with overhead squats - do sets of 10 starting with the bar and adding 10 lbs every set untill you don't make 10 reps. Then keep the same weight on the bar and switch to zercher squats and repeat the same adding weight each set process, still sets of 10, untill you can't get 10 reps. Now switch to front squats, once again keep the weight and add to it ever set until you can't anymore. You know what's coming - when you max out the front squats switch to back squats and keep going until you can't get 10 reps anymore because the weight is too heavy.

See how many sets you can do total, leave it a month, and try and beat that number. Legs = destroyed. You might want to wear a belt :P
 
gtbmed said:
BTW, you added 9 reps of 132.5 in 3 months? That is amazing.
Click to expand...

Lol, it doesn't feel amazing right now. Few days on and my legs still hurt like a bitch :P
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
5/3/1 Cycle 3 - Wave 1 - Workout B (Bench)

Bench (Warmup):
5 x 40kg / 88lbs
4 x 50kg / 110lbs
3 x 60kg / 132lbs

Bench (Work):
5 x 65kg / 143lbs
5 x 75kg / 165lbs
15 x 85kg / 187lbs

Axel Hang Clean + Press (Accessory):
5 x 10 x 42.5kg / 93.5lbs

Kroc Rows:
20 x 50kg / 110lbs

Face Pulls:
3 x 15 x 16kg / 35.2lbs

***

Bench felt a lot better today. Got the same number of reps as the last time i did this weight, so we'll see what happens now that i've switched the accessory a bit. Right now i'm training Squats and Deads once every 10 days, and Bench and Military once every 5 days.

Axel C+P was so tough. Cardio was taxed, grip was destroyed, and that didn't lend itself to Kroc Rows very well haha. By the end of the set the DB was hanging by my fingertips.
 
Gazhole said:
You want hard you do the squat ladder.

Start off with overhead squats - do sets of 10 starting with the bar and adding 10 lbs every set untill you don't make 10 reps. Then keep the same weight on the bar and switch to zercher squats and repeat the same adding weight each set process, still sets of 10, untill you can't get 10 reps. Now switch to front squats, once again keep the weight and add to it ever set until you can't anymore. You know what's coming - when you max out the front squats switch to back squats and keep going until you can't get 10 reps anymore because the weight is too heavy.

See how many sets you can do total, leave it a month, and try and beat that number. Legs = destroyed. You might want to wear a belt :P
Click to expand...

Gee ya think??..sick motherfucker.

I'm going to try that this week.
 
5/3/1 Cycle 3 - Wave 1 - Workout C (Deads)

Deads (Warmup):
5 x 67.5kg / 148.5lbs
4 x 82.5kg / 181.5lbs
3 x 100kg / 220lbs

Deads (Work):
5 x 107.5kg / 236.5lbs
5 x 125kg / 275lbs
19 x 142.5kg / 313.5lbs

Deficit Deads on 4" Platform (Accessory):
5 x 10 x 82.5kg / 181.5lbs

Pullups:
12 x BW
12 x BW
10 x BW
7 x BW

***

Thats not a typo, i was going for twenty reps and missed the last one because i had to bail out. My back went from perfect to banana in one rep, haha. Awesome. Very pleased with that set though.

Deficit deads were done on a 4" platform (two plates stacked on top of eachother) and holy shit is that a difficult exercise.

Disappointed with pullups today but i literally had nothing left.
 
Also, my girlfriend started her new training program today. She's always done circuit style stuff and cardio, but is a bit bored with it so i suggested doing some sort of strength based training. She like the idea so i talked her through a stripped out version of 5x5.

She did Deadlifts today, and complained that the weights in her gym are heavier than the weights in my gym where i showed her the technique for Deads.

She'd put 10kg plates (22lbs) on the bar instead of 5kg (11lbs) plates, because she forgot the bar weighed anything (10+10 = 20, like it says on the sheet). She still lifted it, but ended up lifting double the weight she was meant to.

I'm really happy about it, but we were both laughing our heads off on the phone. Girls are funny. She seems really fired up about this program now though, which is great!

Just thought i'd share that story :P
 
Gazhole said:
Also, my girlfriend started her new training program today. She's always done circuit style stuff and cardio, but is a bit bored with it so i suggested doing some sort of strength based training. She like the idea so i talked her through a stripped out version of 5x5.

She did Deadlifts today, and complained that the weights in her gym are heavier than the weights in my gym where i showed her the technique for Deads.

She'd put 10kg plates (22lbs) on the bar instead of 5kg (11lbs) plates, because she forgot the bar weighed anything (10+10 = 20, like it says on the sheet). She still lifted it, but ended up lifting double the weight she was meant to.

I'm really happy about it, but we were both laughing our heads off on the phone. Girls are funny. She seems really fired up about this program now though, which is great!

Just thought i'd share that story :P
Click to expand...

It's sweet when your girl is into weight training. I mean the real lifts. My wife used to squat all the time. She is short and built like a little power lifter. Her form was always great. I could never get her to do deads though. She never liked to try new exercises. She always had a great body so she stuck with what works. Now I have had her pregnant for the last 3 years so she hasn't done much working out. Other then the elliptical:)
 
Gazhole said:
Also, my girlfriend started her new training program today. She's always done circuit style stuff and cardio, but is a bit bored with it so i suggested doing some sort of strength based training. She like the idea so i talked her through a stripped out version of 5x5.

She did Deadlifts today, and complained that the weights in her gym are heavier than the weights in my gym where i showed her the technique for Deads.

She'd put 10kg plates (22lbs) on the bar instead of 5kg (11lbs) plates, because she forgot the bar weighed anything (10+10 = 20, like it says on the sheet). She still lifted it, but ended up lifting double the weight she was meant to.

I'm really happy about it, but we were both laughing our heads off on the phone. Girls are funny. She seems really fired up about this program now though, which is great!

Just thought i'd share that story :P
Click to expand...

Somebody sounds loved up!!!!!!!!!!
 
Doublebase said:
It's sweet when your girl is into weight training. I mean the real lifts. My wife used to squat all the time. She is short and built like a little power lifter. Her form was always great. I could never get her to do deads though. She never liked to try new exercises. She always had a great body so she stuck with what works. Now I have had her pregnant for the last 3 years so she hasn't done much working out. Other then the elliptical:)
Click to expand...

Thats awesome! It's great when they want to give weights a go, especially because they work! Her squat is pretty good, though she hasn't been doing them very long. Deadlifts are pretty much perfect though :D

And lol, squats during pregnancy would be a risky idea!
 
Bodyweight is up to 88kg / 195lbs. Haven't been over 200lbs in a very long time, and this time i'm not even really trying to bulk.
 
Gazhole said:
Squats (Work):
5 x 102.5kg / 225.5lbs
5 x 117.5kg / 258.5lbs
20 x 132.5kg / 291.5lbs
Click to expand...

What a crazy asshole you are! Twenty rep squats with 291.5!! You have been killing it in the gym. Every time I see a new workout posted I am impressed. You are definitely doing something right.
 
juggernaut said:
How tall are you Gaz? Inches and feet.
Click to expand...

5' 9"

I always thought i was 5' 10" but we had an anthropometrics session to measure BMI, bodyfat etc etc, and apparently i've shrunk an inch :hmmm:
 
fufu said:
What a crazy asshole you are! Twenty rep squats with 291.5!! You have been killing it in the gym. Every time I see a new workout posted I am impressed. You are definitely doing something right.
Click to expand...

:) thanks bro! Thats good to hear.

I want to try 20 rep breathing squats with that weight to see which is harder. I think normal style like i did there will be tougher on the legs, but breathing style will be way harder on the whole body.

I've really clicked with this 5/3/1 stuff. I've never done a program that yielded results like these before. It's set up so well it really lends itself to working hard. I think just because it's so focused on the main four lifts.
 
juggernaut said:
Fucking English...short. Go figure. :)
Click to expand...

This also means my Dad is 5' 8" which pissed him off as much as me.

I have high hopes for my future Son. One day we'll get to that fabled 5' 10"...come on you geeeeenes!!
 
juggernaut said:
Ok call me stupid...Fucking Brits...short. Go figure.

(is that right?)
Click to expand...


Haha was more poking fun at Gaz then you Jugg! Gaz is welsh so calling him English is like calling you Canadian, plus the Welsh have a love hate relationship with the English as a rule! so always makes us English laugh when they get confused for us lol.
But yeah 'Fucking Brits' works too.
 
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