5/3/1, 3 Week, Day 2
Monday 6/20/11
Bench press
somexsomex135
3x170
3x195
3x220
CGBP
3x205
3x200
3x195
3x205
3x200
3x195
3x205
3x200
3x195
3x
Reverse band BP (w/ EFS avg bands)
3x295
3x290
3x285
3x295
3x290
3x285
3x295
3x290
3x285
3x295
3x290
3x285
3x295
3x290
3x285
Started off slow and sluggish. I suppose the recent sluggish starts are a result of stress, iz all good though. Eventually got in the zone, especially once I started reverse band pressing. Probably could’ve kept on going with the RB pressing, but I have a test to study for.
Crazy volume as usual! I would be sore for days!
Great stuff man keep it up.
[quote]MAsteve wrote:
Crazy volume as usual! I would be sore for days!
Great stuff man keep it up.[/quote]
Haha thanks man! Surprisingly I’m not sore at all, if anything my legs are a little sore from Sunday’s squatting.
Ridiculous volume. Nice benching and close-grip!
[quote]Blaze_108 wrote:
Ridiculous volume. Nice benching and close-grip![/quote]
Haha thanks man. I love me some pressing volume 
5/3/1, 3 Week, Day 3
Tuesday 6/21/11
Deadlift
somexsomex135
3x240
3x275
3x310
3x265
3x260
3x255
Reverse band DL (w/ EFS avg bands, takes off ~95 the bottom and nothing at the top, used a belt)
3x225
3x275
3x315
3x345
3x365
Meh, lower back start to feel iffy again. Not really sure why. I’ll just be more aggressive with the foam rolling, stretching and warm ups. Mainly felt iffy on the eccentric. Cut today short so as to not screw anything up. Decided to try some reverse band pulling since it sorta helps ease the eccentric, plus I tried out my belt for the first time.
Have you tried doing some light squats in your pre DL warm up?
Sometimes I can’t get my lower back ‘in the grove’ without, just 3x10 with a light weight or whatever helps get my back warmed up properly without hindering performance.
For someone who’s back feels ‘iffy’ that’s 11 impressive sets lol!
[quote]MAsteve wrote:
Have you tried doing some light squats in your pre DL warm up?
Sometimes I can’t get my lower back ‘in the grove’ without, just 3x10 with a light weight or whatever helps get my back warmed up properly without hindering performance.
For someone who’s back feels ‘iffy’ that’s 11 impressive sets lol![/quote]
I have not tried that actually. I will definitely give that a try, thanks man.
Your volume is awesome.
Classes will be over soon and your stress will lessen. Hang in there =)
Reverse Hypers cure cancer. Just sayin’. :3
[quote]Nikki9591 wrote:
Your volume is awesome.
Classes will be over soon and your stress will lessen. Hang in there =)[/quote]
The volume is quite enjoyable
Thanks, I’ll keep on trucking.
[quote]xjusticex2013x wrote:
Reverse Hypers cure cancer. Just sayin’. :3[/quote]
Hahaha, I have no doubt. I will have to settle for some makeshift kind. Does your gym actually have one? Or do you do some Macgyver version?
How 'bout them reverse band DL’s eh? Love those things!
[quote]inkaddict wrote:
How 'bout them reverse band DL’s eh? Love those things![/quote]
I sure love 'em haha. Will definitely be keeping them in my arsenal.
[quote]AquaCruzer wrote:
[quote]xjusticex2013x wrote:
Reverse Hypers cure cancer. Just sayin’. :3[/quote]
Hahaha, I have no doubt. I will have to settle for some makeshift kind. Does your gym actually have one? Or do you do some Macgyver version?[/quote]
Nah; I just do them off of a decline bench. I would kill to have a real one. Like, seriously, murder. Watch your back. 
lmfao
[quote]xjusticex2013x wrote:
[quote]AquaCruzer wrote:
[quote]xjusticex2013x wrote:
Reverse Hypers cure cancer. Just sayin’. :3[/quote]
Hahaha, I have no doubt. I will have to settle for some makeshift kind. Does your gym actually have one? Or do you do some Macgyver version?[/quote]
Nah; I just do them off of a decline bench. I would kill to have a real one. Like, seriously, murder. Watch your back. lmfao
[/quote]
Ah ok. I most certainly will lol.
This log is getting awfully loud with all that volume!
[quote]phlegms wrote:
This log is getting awfully loud with all that volume! [/quote]
Hahaha. So far the neighbors haven’t complained 
5/3/1, 3 Week, Day 3
Wednesday 6/22/11
Military press
somexsomex95
3x115
3x135
3x145
3x165
3x185 PR (really happy with this PR, felt relatively easy)
3x145
3x140
3x135
3x145
3x140
3x135
Incline press
3x195
3x190
3x185
Meh felt heavy so cut it short. Probably from all the benching volume on Monday.
BB shrugs
10x135
5x20x225 (toasty traps and forearms)
Good session. Unfortunate that inclining felt heavy, but I’ll take it since I did A LOT of benching on Monday. Felt like doing more volume w/ the shrugging.
The OHPing took a bit longer to get accomplished, but only because I was helping my brother with his DL session. I’ll gladly take more time from my session to help the little bro.
Strong stuff man. You’re leaving me in the dust with overhead work!
Soooo I just told you this but…GOD I HATE YOUR OHP ABILITIES DAMMIT GIMME SOME OF YOUR POWERSSSSSS
Awesome PR brotha
Was that a rep PR or a new max?
That looked incredibly easy, congrats.
Aww to the brotherly love.
[quote]xjusticex2013x wrote:
Strong stuff man. You’re leaving me in the dust with overhead work![/quote]
Haha thanks man! You’re doing your fair share of kicking dust in my mouth.
[quote]pbclax1 wrote:
Soooo I just told you this but…GOD I HATE YOUR OHP ABILITIES DAMMIT GIMME SOME OF YOUR POWERSSSSSS
Awesome PR brotha[/quote]
Much gratitude. Your arms are still looking hella swole. I hate you <3
[quote]Nikki9591 wrote:
Was that a rep PR or a new max?
That looked incredibly easy, congrats.
Aww to the brotherly love.[/quote]
I really don’t know how to classify the PR. I hit 185 for a single some weeks back and that was a new 1RM.