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Training Training Logs
81

Squat: 185 x 5, 215 x 5, 245 x 5, 185 x 20

Press: 95 x 5 x 15

Chin-ups: (BW 25) x 5 x 5

DB Shrugs: 75s x 100

Band Pullaparts: 100

82

Squat: 215 x 5, 245 x 5, 275 x 5 x 5

Press: 115 x 5, 135 x 5, 145 x 6, 115 x 12

Chin-ups: BW x 100

Band Pullaparts: 100

Dips: BW x 100

83

Deadlift: 245 x 5, 275 x 5, 315 x 5 x 3

Bench: 175 x 5, 195 x 5, 215 x 5 x 5

DB Rows: 60 x 10, 70 x 10, 80 x 10, 90 x 10, 100 x 10

DB Curls: 25s x 35, 30s x 35, 35s x 30

84

Hi JMAC!

I always see your log title and want to start logging my workouts in here. Youā€™d be pretty sad to have my lift numbers so Iā€™ll refrain. :wink:

85

Squat: 215 x 5, 245 x 5, 275 x 5, 205 x 20

Press: 115 x 5 x 12

Chin-ups: (BW 25) x 5 x 5

DB Shrugs: 45s x 100

Band Pullaparts: 100

86

[quote]Powerpuff wrote:
Hi JMAC!

I always see your log title and want to start logging my workouts in here. Youā€™d be pretty sad to have my lift numbers so Iā€™ll refrain. :wink: [/quote]

Haha are log titles are pretty close arenā€™t they. Iā€™ll have to be careful too!

87

Cycle 6: 5/3/1 Rest Pause
BW = 202

Press TM = 155
Deadlift TM = 335
Bench TM = 235
Squat TM = 295

88

Squat: 195 x 5, 225 x 5, 255 x 10
Squat: 195 x 20

Bench: 155 x 5, 175 x 5, 205 x 10
Bench: 155 x (12, 5, 3) = 20

Chin-ups: BW x (13, 3, 3) = 19

BB Triceps Extension: 65 x (13, 5, 5) = 23

DB Side Bends: 60 x 15 x 3
Leg Raises: BW x 15 x 3

89

Deadlift: 235 x 5, 265 x 5, 305 x 10
Deadlfit: 235 x 20

Press: 105 x 5, 115 x 5, 135 x 8
Press: 105 x (14, 5, 3) = 22

Kroc Row: 80 x 23

BB Curl: 65 x (15, 5, 2) = 22

Sit-ups: 100
Russian Twists: 100

90

Bench: 165 x 3, 185 x 3, 215 x 8
Bench: 165 x (15, 3, 3) = 21

Squat: 205 x 3, 235 x 3, 265 x 10
Squat: 205 x 20

Chin-ups: BW x (14, 2, 2) = 18

BB Triceps Extension: 65 x (15, 6, 5) = 26

DB Side Bends: 60 x 15 x 3
Leg Raises: BW x 15 x 3

91

Press: 105 x 3, 125 x 3, 145 x 6
Press: 105 x (14, 3, 2) = 19

Deadlift: 245 x 3, 275 x 3, 315 x 10
Deadlift: 245 x 20

Kroc Row: 90 x 20

BB Curls: 65 x (15, 5, 3) = 23

Pulldown Abs: 50 x 20, 57.5 x 20, 65 x 20

92

Bench: 175 x 5, 205 x 3, 225 x 6
Bench: 175 x (12, 4, 2) = 18

Squat: 225 x 5, 255 x 3, 275 x 10
Squat: 225 x 20

Chin-ups: BW x (13, 3, 2) = 18

DB Triceps Extension: 25s x (20, 8, 4) = 32

Leg Raises: BW x 15 x 4

93

Happy with first cycle of 531 with rest pause so far. Have been able to hit 10 reps on my top set and 20 reps on my FSL/widowmaker each week.

94

Press: 115 x 5, 135 x 3, 145 x 4
Press: 115 x (10, 4, 2) = 16

Deadlift: 255 x 5, 285 x 3, 315 x 10

Kroc Row: 90 x 20

BB Curls: 65 x (16, 6, 4) = 26

Pulldown Abs: 57.5 x 20 x 3

95

Your strength is still climbing like crazy! So whatā€™s the deal with the FSL widowmaker sets? Hit 20 reps in as few sets as possible? It looks brutal. Iā€™ll stick with 3x5 on my FSL sets for now, I donā€™t know how my old bones would react to thatā€¦

96

[quote]OTHSteve wrote:
Your strength is still climbing like crazy! So whatā€™s the deal with the FSL widowmaker sets? Hit 20 reps in as few sets as possible? It looks brutal. Iā€™ll stick with 3x5 on my FSL sets for now, I donā€™t know how my old bones would react to thatā€¦[/quote]

I am doing the 5/3/1 Rest Pause Challenge from T-Nation:

For lower body you do FSL for as many reps as possible on lower body lifts. I am made it a goal to hit 20 reps each week.

97

Cycle 7: 5/3/1 Rest Pause
BW = 203

Press TM = 155
Deadlift TM = 345
Bench TM = 245
Squat TM = 305

98

[quote]JMac31 wrote:

[quote]OTHSteve wrote:
Your strength is still climbing like crazy! So whatā€™s the deal with the FSL widowmaker sets? Hit 20 reps in as few sets as possible? It looks brutal. Iā€™ll stick with 3x5 on my FSL sets for now, I donā€™t know how my old bones would react to thatā€¦[/quote]

I am doing the 5/3/1 Rest Pause Challenge from T-Nation:

For lower body you do FSL for as many reps as possible on lower body lifts. I am made it a goal to hit 20 reps each week.[/quote]

Got it. I like all the different 5/3/1 challenges, but Iā€™m avoiding browsing them because then my training ADHD sets in and I want to try them, and Iā€™m still trying to live by the ā€˜if it ainā€™t broke, donā€™t fix itā€™ philosophy. Once I start stalling, Iā€™ll try some of those. Looks like this is working for you, definitely.

99

[quote]OTHSteve wrote:
Got it. I like all the different 5/3/1 challenges, but Iā€™m avoiding browsing them because then my training ADHD sets in and I want to try them, and Iā€™m still trying to live by the ā€˜if it ainā€™t broke, donā€™t fix itā€™ philosophy. Once I start stalling, Iā€™ll try some of those. Looks like this is working for you, definitely.[/quote]

The thing I like is that whatever challenge or assistance template you are doing the main lift progression stays. That way you can continue making progress while switching things up.

Also, it all depends on goals. In the past I have mostly trained for strength/athletic goals. But lately I have been doing more bodybuilding style and training for size. If your goal is strength I think you have a prefect plan:

  1. 531 main lift
  2. FSL and/or other barbell compound movement for set of (5-10)
  3. other stuff
100

Bench: 155 x 5, 185 x 5, 205 x 10
Bench: 155 x (15, 4, 3) = 22

Squat: 195 x 5, 225 x 5, 255 x 10
Squat: 195 x 20

Chin-ups: BW x (14, 3, 2) = 19

DB Triceps Extension: 30s x (18, 5, 3) = 26

Leg Raises: BW x 15 x 4