Recomp + Strength With 5/3/1 and PES, EBF and Finaflex

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  1. Registered User
    travwj's Avatar
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    Changed up my accessory moves this morning for legs.

    DB Lunges (75%, 85%, 95%)
    50 x 5, 55 x 5, 62.5 x 6

    Leg extension
    64 x 10, 71 x 10 x 3, 71 x 9

    Seated leg curls
    5 x 10 x 5

    DB lunges
    40 x 15 x 2

    Glute ham bridge
    30 x 15 x 2

    Man I dread leg days and my legs have been sore all day. Thought I would change things up a bit to try and get a few more sets in with the limited time I have.... and it didn't work, didn't get any more work in.

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    This mornings training was back and bi's.

    Tbar row
    32.5 x 5, 36.25 x 5, 40 x 5

    Wide lat pulldown
    6.3 x 10 x 3, 6.3 x 8, 6 x 9

    Machine low row
    61 x 10 x 5

    Cable bicep curl
    13 x 16, 13 x 14, 13 x 9
    Superset
    Straight arm pulldown
    18 x 16, 18 x 13, 18 x 10
  3. Registered User
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    Shoulders and calves

    BB OHP
    40 x 5, 45 x 5, 50 x 3
    Tweaked something in my neck on that last set and a little disappointed with my lift.

    Standing DB OHP
    15 x 10 x 5

    Shoulder width upright row
    30 x 10 x 5

    Face pulls
    6 x 17, 6 x 15

    Lat raises
    7.5 x 13, 7.5 x 11

    20kg OHP
    10 x 7
    Superset
    Calve raises
    40 x 20, 80 x 15, 120 x 10, 140 x 8, 100 x 12, 60 x 20, 40 x 22

    A question to the PES blokes. If I open the Anabeta caps and pour it in with my pre workout shake, will I absorb it quicker?

    Have a great weekend everyone.
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    You could pour it in if you want...I am unsure how it would taste and I don't think it would increase the results, but there shouldn't be any issues IMO.
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  5. Registered User
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    Chest and tri's this morning. It is supposed to be a deload week, so I took the opportunity to lx things up a bit. Went for more volume and less rest.

    BB bench
    70 x 9, 70 x 7, 70 x 7

    DB incline bench drop set
    25 x 8, 20 x 8, 15 x 9
    25 x 9, 20 x 5, 15 x 5

    Dips
    BW x 12, BW x 10

    DB floor press
    22.5 x 10, 22.5 x 10, 22.5 x 9

    DB skull crusher
    7.5 x 12, 7.5 x 10

    Tri pushdown
    23 x 8, 23 x 8

    Pec Dec
    54 x 15

    Had a bit if fun changing things up.
  6. Registered User
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    Been a couple of days since my last update. Tuesday was a very light legs day, and this morning was back and bi's.

    Legs
    Leg extension
    26 x 10, 54 x 10

    Step back db lunges
    40 x 10 x 4, 40 x 8

    Smith calve raises
    70 x 10, 80 x 10 x 4

    Back and bi's
    Wide grip pull ups
    BW x 5 x 5 1 min rest between sets.

    Shoulder width pulldown
    68 x 10, 75 x 8 x 2, 82 x 5 drop to 54 x 5

    Wide grip Tbar row
    20 x 8, 22.5 x 8, 25 x 8, 27.5 x 6

    DB curls
    12.5 x 8 x 3

    Straight arm pulldown
    6 x 17, 8 x 13, 8 x 11

    Rope hammer curls
    8 x 11, 8 x 9

    Enjoying the variety this week away from the 5-3-1 template, using it as a deload and will be back at the 5-3-1 next week.
  7. Registered User
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    Shoulders yesterday and it didn't go well at all. The muscle I strained last week in my traps/neck area happened again on warm up and pretty much finished any chance of any real shoulder work. I managed some face pulls and rear delt machine flies but that was it. Hit calves and abs to fill in the time.

    Went to the physio and he has said no over head presses for a while and a lot of stretching to get full movement in my neck as I can't look to the left as much as I normally can.

    This morning was cardio and hit some bi's and tri's and other than my injury it was good.

    I have noticed in the past when I use Anabeta that when I take it, if I don't eat soon after I get a low blood sugar type effect. This time round though I have not had this feeling.

    Weight has dropped slightly but only a kilo or two.

    Will be taking it easy over the weekend with maybe some cardio. Have a great weekend all.
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    Quote Originally Posted by travwj View Post
    Shoulders yesterday and it didn't go well at all. The muscle I strained last week in my traps/neck area happened again on warm up and pretty much finished any chance of any real shoulder work. I managed some face pulls and rear delt machine flies but that was it. Hit calves and abs to fill in the time.

    Went to the physio and he has said no over head presses for a while and a lot of stretching to get full movement in my neck as I can't look to the left as much as I normally can.

    This morning was cardio and hit some bi's and tri's and other than my injury it was good.

    I have noticed in the past when I use Anabeta that when I take it, if I don't eat soon after I get a low blood sugar type effect. This time round though I have not had this feeling.

    Weight has dropped slightly but only a kilo or two.

    Will be taking it easy over the weekend with maybe some cardio. Have a great weekend all.
    Sucks bro......take it easy this weekend, and work around your injury next week.
    Stretching is boring, but if it works, than do it.....

    If it doesn't kill you, it makes you stronger, who knows, maybe something good comes from all this.

    Have a nice weekend
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    visit us at: olympus-labs.com
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