thegiorgio's Training log

[thegiorgio]

Hi all, I decided to try the forum training log idea, this is my first log, let's see how it goes.

Bio Stats

• 1m84
• 85 Kg
• 20% BF

1 RM Stats

• Squat: 84 KG
• Deadlift: 82 KG
• OHP: 55 KG
• Bench press: 70 KG

I never really tried a 1 RM, I bet real 1 RM should be higher.

My goals are to decrease BF to 15%, increase my deadlift, those feel much harder than squats and get to 8 BW pull ups.
My bench press is not that high compared to OHP, that's because I only added bench press a month ago.

I am in week 2 of 5/3/1, I am going away for a few days, next session will be next Wednesday, squats.

I'll be posting then, cheers!

[thegiorgio]

I couldn't wait until Wednesday, this was my deadlift session from yesterday, 5/3/1 week 2:

• 3x5 hang clean warm up
• 3 x 30s plank alternated with 10 Glute Bridges

5/3/1 Deadlift week 2

• 3 x 52
• 3 x 60
• 6 x 66

Assistance

• 3x5 one legged squat, per leg, between sets of deadlifts
• 2x12 barbell romanian deadlift 20Kg

[scotty678]

Nice OHP, that's solid. I keep stalling around the 45 mark, but I've just changed to 3x5 to push through. Hoping to press 60kg, the OHP must look so badass with 2 big plates on it! Nice work!

[thegiorgio]

Thanks scotty, I added some nice upper body mass in the last 6 months, an old friend that I see twice a year or so told me that I was much thicker than I used to!

This is good news but I don't want to have a large upper body and smaller lower limbs so I am now focusing on squats and deadlifts this time around.

Hope you push through to 60!

[thegiorgio]

Squat session week 2 just finished, felt great:

Warm up

• Various streches
• Alternated planks and glute bridge for 8x30s, 10 seconds rest, will do only 5secs reps next time

Low bar squat

• A few warm up sets
• 3x52KG
• 3x68KG
• 10*68KG a new record for me, I love 5/3/1!

Assitance

• 3x12 front squats with 30KG, I will put more weight next time

That was a very good sessions!

[thegiorgio]

Catching up a bit, yesterday was OHP week 2:

Warmup

• TGU 5 each side with 12Kg dumbell

OHP

• 3x35KG
• 3x40KG
• 7x45KG

Assitance

• 10x12KG each side one arm arnold press
• 8x12KG each side one arm arnold press
• 7x12KG each side one arm arnold press

Felt good, tomorrow, deadlift!