Neutral grip pull-ups…60 sec
Bw x 10,8,8,7,3
Bb row…90 sec…straps
Bar x idk
95x8
135x5
155x8,8,8,8
Shrug…90 sec…straps…3 sec hold
135x15,15,15,15
Pulldown…60 sec
4x12
T bar row…60 sec
4x8 then a strip set of 8,8,8
Face pull…60 sec
5x20
Trap bar farmers carry
225 x 300 feet
Hey, everything good?
Yeah, where ya been Chobbs?
I’ve taken a hiatus but I am now back if anyone cares lol
yes sir. Welcome back !
Chobbs dude good to have you back!
Yeah buddy, good to see you on here again!
Cool. More skank banging and tank wearing?
[quote]Destrength wrote:
Cool. More skank banging and tank wearing?[/quote]
lol no more. Currently have a girl and in a slow bulk.
Started 5/3/1 again…
Cycle 2 Week 3 Day 1
Bench…working sets only
210x5 paused
240x3 paused
265x8 tng PR
training max is 280
First set last close grip bench
210x5,5,5 all paused
incline flies
4x8-12
pec dec
4x15
-ss-
laterals
4x8-10
pushdown
4x10-15
-ss-
rear delt swings
4x20
good session overall for going to bed at 630 am on sunday morning.
Nice p.r on bench. That’s 8 set is decent!
[quote]barbedwired wrote:
Nice p.r on bench. That’s 8 set is decent![/quote]
Thanks. Going to be in a caloric surplus till march and want to hit 275x10 before then.
[quote]chobbs wrote:
[quote]Destrength wrote:
Cool. More skank banging and tank wearing?[/quote]
lol no more. Currently have a girl and in a slow bulk.
Started 5/3/1 again…
Cycle 2 Week 3 Day 1
Bench…working sets only
210x5 paused
240x3 paused
265x8 tng PR
training max is 280
First set last close grip bench
210x5,5,5 all paused
incline flies
4x8-12
pec dec
4x15
-ss-
laterals
4x8-10
pushdown
4x10-15
-ss-
rear delt swings
4x20
good session overall for going to bed at 630 am on sunday morning. [/quote]
What is “GPP work”, and threesomes? (jk) 
I think I asked a similar question with the same answer awhile back.
C2W3D2
I usually do ssb today and volume legs but a ssb was not available and I wanted to be really fresh for my 5/3/1 squat day so I kept it light
Bulgarian split squats
BW x 5 sets of 10
RDL
3x8
HIgh bar
3x6
I dont know what to call these but I hit the hole like a regular squat, get out of it, then pause right above parallel
2x5
C2W3D3
Chins…various grips…1 min
12 sets of 5
1 arm seated cable row…60 sec
4x15
I have a bad lat imbalance so I’m trying to do more 1 arm stuff.
Pulldown…60 sec
5x10-15
Chest supported row…60 sec
5x8-12
Shrugs…90 sec
4x15 with 3 second hold at top
Preacher curl machine
100 reps non stop
Bb curl…60 sec
4x8
Concentration curl…60 sec
3x10-12
C2W3D4
Seated OHP…working sets only…3 min rest
145x5
160x3
180x10…I’ve hit this before but these reps were so much better
FSL…2 min…emphasis on lockout
145x5,5,5
Swiss bar middle grip incline…2 min
165x8,8,8
Alot of triceps and some laterals. I’ll throw up a video of that 180 set later. Rear delts and biceps tomorrow if I get bored then squats on saturday. I need 325x6.
This is Saturday’s training
C2W3D5
Squat
top set was 325x6 Pr
Monday
C3W1D1
Bench
185x5 paused
215x5 paused
240x14 big PR here honestly probably my best bench set ever
FSL close grip
185x5,5,5 all paused
then some shoulders and triceps and flys
Tuesday I did back just a bunch of pullups and rows and shrugs. Not going to train today but will hit ohp on thursday and squat friday.
[quote]chobbs wrote:
Seated OHP…working sets only…3 min rest
145x5
160x3
180x10…I’ve hit this before but these reps were so much better
[/quote]
Man… I need some of your pressing strength… 
[quote]Evolv wrote:
[quote]chobbs wrote:
Seated OHP…working sets only…3 min rest
145x5
160x3
180x10…I’ve hit this before but these reps were so much better
[/quote]
Man… I need some of your pressing strength… :([/quote]
It’s seated not as impressive. I thought I uploaded the video of the 180 set but I guess it didn’t go through. I had poverty overhead strength but it just has now started to catch up to my bench.
Cycle 3 Week 1 Day 3
Seated OHP…work sets only…3 min
125x5
145x5
165x13…Pr…old pr was 12 but not all locked out these were all finished with a pause at the top
First set last…2 min
125x8,8,8 exaggerated lock out
Dead press…1 min…shouldnt of done these
225x3 singles
245x3 singles
Swiss bar incline…2 min
135x15,15,15
Pushdown…1 min
4x12 with 2 drops on the last set
Flys…1 min
3x15
Good session. Squats tomorrow. I would like to get 295x10. Today I passed 2 out of the 3 tests to get into my program at school on my first go around. Taking the next one within next week. Within the past year there has only been one person pass all 3 on the first try.
Cycle 3 Week 1 Day 4
Squat
225x5 beltless
260x5 beltless
295x10 PR…didn’t feel good but still a PR
I usually do paused low bar here but my right bicep was just killing me so I just did high bar instead.
225x3,3,3
BB curl…1 min
4x12
DB incline cur…1 min
4x12
Reverse curl…1 min
5x12