31.5.13 and 1.6.13

Deadlifts day -refeed day

Warm up - 25 pull ups

Cardio - HIIT 

5/3/1 deadlifts
5 -112.5kg (248lbs)
5 - 120kg (264lbs)
5 - 130kg (286lbs)

Deadlifts – 5 x 10 at 75kg (165lbs)

Lat pulldown – 5 x 10
50kg (110lbs) - 3 x 10
55kg (121lbs) - 2 x 10

Seated row – 5 x 10
50kg (110lbs) - 4 x 10
55kg (121lbs) - 1 x 10

Here is a video of 130kg (286lbs)


To me i am not happy with the form, i need my arse and hips down more

These were better at 50%



Please comment on form

Except for form it was a good session, hiit was very hard!



OHP day

Warm up - 25 pull ups

Cardio - HIIT 

5/3/1 OHP
5 - 42.5kg (94lbs)
5 - 45kg (99lbs)
8 - 47.5kg (105lbs)

OHP – 5 x 10 at 50% - 27.5kg (61lbs)

Side raises 
12kg (26lbs) 3x8

Lay down cable curls
40kg (88lbs) - 12, 12, 9
30kg (66lbs) - 15, 15, 15

Cable side raisies
10kg (22bs) - 6, 10, 10

One arm pulldown
25kg (55lbs) - 12, 10
20kg (44lbs) - 13

Hammer curls
14kg (31lbs) - 8, 7, 7 

Good day today, arms and legs were dead as hit 4 days in a row to get 4 in this week but from now i will have rest inbetween

Good start to 5/3/1, did find it pretty hard this week i think this is because i had a week off

timing myself between 50% to have 45 seconds or 60 second rest and its a good killer