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Armedcor's journey to building a strength base.

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  • Armedcor's journey to building a strength base.

    Hey guys, I've been keeping a log over at IA's but since I've been lurking here alot more I thought it would be a good idea to at least post a log.

    Anyway stats:
    Male, 6 foot, currently 205lbs 18% bf (too high)

    I've been training for a year but only seriously for about 6/7 months. Before that it was the typical flex magazine workout which got me nowhere tbh.

    My best lifts this far:

    Squat 100kg x5
    Deadlift 125kg x5
    Bench 70kg x6

    As you can see I'm pretty weak, always have been. I'm definitely not a hardgainer was just always the non sporty type always playing super nintendo :P

    I started 5/3/1 3x a week and today was my last day of first cycle.



    Squats:
    5x45}
    5x55}Warm ups.
    3x65}

    5x80kg
    3x90kg
    5x100kg

    Leg Press:
    3x15x110kg

    Leg Curl:
    3x10x setting #25

    Hammer time:
    3x8x12.5kg DB



    Let this journey begin. :bb:
    Armedcor's road to a strength base.

  • #2
    Weights felt heavy today, sucked but I got through it.

    OHP:
    5xbar}
    5x25}Warm ups.
    3x30}

    5x35
    5x35
    8x42.5kg PR


    Dips:
    BWx 8,8,7 Dunno wtf happened here. The dip bars at the new gym seem very narrow.

    Pulldowns:
    4x6x 3/4's of the weight stack :P

    Done.
    Armedcor's road to a strength base.

    Comment


    • #3
      Don't disrespect yourself about your strength. Onwards and upwards bro!

      Congrats on your PR.

      T
      My Journal: http://www.intensemuscle.com/showthread.php?t=40844

      Comment


      • #4
        Thanks man. I guess I can only get better :P Gotta be positive haha.
        Armedcor's road to a strength base.

        Comment


        • #5
          Holy shit my GPP sucks haha.

          Today I started hill sprints. I managed 5 intervals. My legs aren't actually too bad after it, it's more my lungs were totally shot lol.

          I really enjoyed them though so I'm gonna try fit these in twice a week.
          Armedcor's road to a strength base.

          Comment


          • #6
            Pretty awesome day today. Everything felt real good.

            Deadlifts:
            5x60}
            6x70}Warm ups.
            3x80}

            5x87.5kg
            5x102.5kg
            9x115kg PR

            Good Mornings:
            3x10x42.5kg PR


            Ab machine:
            2x10

            Hanging leg raises:
            2x5 these I suck at. I started doing them from a pull up bar today. TBH I didn't really get 5, I'd lift my legs as much as possible (bout 6" lol) and my WO partner help me the rest of the way.

            Hammer Curls:
            3x8x14kg DB
            Armedcor's road to a strength base.

            Comment


            • #7
              Nice work so far man. It's good to see you on the 5/3/1, I think you will enjoy it and get good gains from it. I'm ending my second mesocycle right now, and it's a lot of fun to beat PR's on a regular basis. Your assistance work looks decent too, you will have to play with that a little as you grow but that's one of the nice things about the program. Sometimes I do the trifecta, sometimes just the main lift, it all depends on how I feel.
              Don't forget to eat!
              Heavy squats fix everything.

              Comment


              • #8
                Thanks man. I'm really enjoy the routine, especially the freedom with the assistance work. It does take a while to get in the groove though with rep ranges and that.
                Hopefully it can help me get pretty strong :P
                Armedcor's road to a strength base.

                Comment


                • #9
                  Bench Press:
                  5x30}
                  5x35}Warm ups.
                  3x40}

                  5x47.5
                  5x55
                  9x62.5kg


                  Incline DB Press:
                  3x12x16kg db


                  DB rows:
                  2x10x18kg
                  1x15x30kg


                  Tricep pushdowns:
                  3x10

                  The 62.5kg felt awful fucking heavy today. Not much sleep combined with 8am lifting doesn't work ha.
                  Armedcor's road to a strength base.

                  Comment


                  • #10
                    Today I switched up my squat stace from very wide to slightly wider than shoulder width. I've been using a super wide stance for about 6/7 months are my hips are just beat.

                    I must say the difference is pretty cool. I haven't felt this sore in my quads in months lol.


                    Squat:
                    5x47.5
                    5x52.5
                    3x60

                    5x67.5
                    5x80
                    7x90kg I lost a bit of force with the stance change but that's to be expected.


                    Legpress:
                    2x15x110kg
                    1x16x110kg


                    Legcurl:
                    2x10
                    1x11x25kg

                    Hammer Curls
                    2x8
                    1x9x14kg db
                    Armedcor's road to a strength base.

                    Comment


                    • #11
                      OHP:
                      5xbar}
                      5x22.5} Warm ups.
                      3x27.5}

                      3x32.5
                      3x37.5
                      9x40kg I kinda fucked up my calculations last week lol


                      Dips:
                      BWx12x7x5 RP 2


                      Pulldowns:
                      4x6x65kg PR


                      Tricep pushdowns:
                      3x10x22.5kg
                      Armedcor's road to a strength base.

                      Comment


                      • #12
                        Deadlifts:
                        5x60kg}
                        5x70kg}
                        3x82.5kg}

                        3x95kg
                        3x107.5kg
                        7x122.5kg PR


                        Goodmornings:
                        3x10x45kg PR

                        BB curls:
                        3x10x20kg

                        Heavy ab work.
                        Armedcor's road to a strength base.

                        Comment


                        • #13
                          Yesterday WO:

                          Bench Press:
                          5x30}
                          5x35} Warm ups.
                          3x42.5}

                          3x50kg
                          3x57.5kg
                          7x65kg

                          Incline DB Bench:
                          2x12
                          1x13x16kg db

                          DB rows:
                          2x5x18kg
                          1x16x30kg PR

                          Skull Crushers:
                          1x8x15kg
                          2x8x20kg

                          Did some extreme stretching and foam rolling.
                          Armedcor's road to a strength base.

                          Comment


                          • #14
                            nice work so far man. although i have no idea what you're lifting bc i don't know metric, i will have to drop in every once in a while because I want to start 5/3/1 in the end of summer when i bring my calories back up.

                            Comment


                            • #15
                              Thanks man. just multiply the weight by 2.2 gives you close enough to what it is in lbs. So my bench was 7x143lbs pretty weak but I've always struggled with bench.

                              5/3/1 is a really awesome routine, absolutely no BS involved.
                              Armedcor's road to a strength base.

                              Comment

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