7-5-09
Bench:
Worked up to
230x6. Absolute shit.
Incline CG:
135x8
155x10
175x5
135x13
Inverted rows: 3x12
DB power cleans: 2x10
Not to happy with flat bench, I wanted 8 and came short with 6. Really fucking pissed me off at first, but remembered my diet, and lack of sleep ive been getting. Oh well.
7-6-09
Squat:
135x8
185x3
225x3
belt
240x3
275x3-suppose to be 270
305x5
GM’s:
135x5
155x5
165x4
Leg extensions: 4x20
Had an alright workout. Lifted at my old gym, and farted on my 305 set…got some looks. Ab work later tonight.
7-8-09
OH press:
barx10
100x3
115x3
130x11-PR+idk
DB Incline:
60x2x10
80x8
DB row:
70x8
90x8
100x2x10
Pullups(Green band assist):
3x5+negative on last rep of each set
EZ bar curls:
75x3x8
Good day, alot better than last week. Deadlifts tommorow…
7-9-09
Deadlift:
135x5
225x3
245x3
270x14
Couldn’t do any assistance because I wanted to get a spring workout in…which I did. And then mow the lawn.
Haven’t done one of these in a while so…
Goals for 531:
Squat 405. Bench 300. DL 405. I wanna go through 3 cycles…maybe 4. And test my maxes. This should put me at around the Octomber/November area. Those numbers HAVE to happen, Im 15ish pounds away on all three of the lifts, 3 or 4 months of 5/3/1 should do the trick.
I also wanna lose 20 pounds this summer. Only problem is my cheap family doesn’t have a scale, so ill have to base everything purely on appearance. If I didn’t have a huge gut, I would be a good 10 pounds lighter. Ive also been running almost everyday and my endurance has shot up.
I hope this summer is a good one.
[quote]BlackLabel wrote:
I hope this summer is a good one.[/quote]
You will get there man just keep putting in the work.
Those goals are very attainable on this program. Good luck man, it will be fun to follow your progress here.
7-12-09
Flat bench:
barx10
135x5
190x5
215x3
240x4
Not THAT bad, but I was hoping for atleast 5.
Incline CG:
135x5
155x3
175x2
190x3-PR
Inverted rows: 3x12
Wide grip pulldowns:
100x2x10
110x2x10
115x10
DB curls: 20x3x10
DB power cleans: 20x3x10.
mrodock: Thanks man, it’s gonna be hard, but im gonna get there.
Apostate: Thanks, I hope to see great things out of 5/3/1.
skwatz are gonna be pushed back to tomorrow. Only had 1 1/2 hours of sleep last night.
training looks great man, shitt you’re younger than me and you have a stronger bench, good luck
[quote]tuchavito wrote:
training looks great man, shitt you’re younger than me and you have a stronger bench, good luck[/quote]
Thanks alot man. Ive been training bench the longest, that’s the only reason why 
7-14-09
Squat:
135x2x8
185x4
225x3
255x5
290x3
320x3
Dropped going for 4 on 320, completly bitched out on it. Will make up for it next week.
GM’s:
2 sets of 135
2 sets of 145
Cant remember the reps, wasnt really paying attention.
Ab planks:
3 front
6 side (left and right)
7-16-09
Flat bench:
165x3
225x9-PR+1 rep
245x3
275x1
285xfail
Wasn’t suppose to bench today, but oh well. Life has been pissing me off, and I wanted to something I enjoyed for a change. Ive decided to run my next 5/3/1 cycle, doing all Close grip movements, looking back on my log, that’s what seems to have moved it a few pounds.
OH press:
100x5
115x3
135x7
DB rows:
60x12
85x12
85x2x15
last set, drop set down to 60 for 5 reps.
Lat pulldown: 3x12
Again, I know I wasnt suppose to bench today, but at this point I could care less. My bench refuses to move, so this cant hurt.
Just gonna change a few things for my next cycle…
CG bench 5-3-1
Low pin press
pullups
curls
DB power cleans
OH press 5-3-1
DB incline
DB OH extensions
rows rows and more rows
Squat and deadlift assistance will stay the same.
[quote]BlackLabel wrote:
7-16-09
Flat bench:
165x3
225x9-PR+1 rep
245x3
275x1
285xfail
Wasn’t suppose to bench today, but oh well. Life has been pissing me off, and I wanted to something I enjoyed for a change. Ive decided to run my next 5/3/1 cycle, doing all Close grip movements, looking back on my log, that’s what seems to have moved it a few pounds.
OH press:
100x5
115x3
135x7
DB rows:
60x12
85x12
85x2x15
last set, drop set down to 60 for 5 reps.
Lat pulldown: 3x12
Again, I know I wasnt suppose to bench today, but at this point I could care less. My bench refuses to move, so this cant hurt.[/quote]
I don’t think there was much wrong with you testing your max on bench, but I do think HOW you tested it was problematic. Getting a rep record is not good prep for a new max. I bet you had a new max in you that day too.
[quote]mrodock wrote:
BlackLabel wrote:
7-16-09
Flat bench:
165x3
225x9-PR+1 rep
245x3
275x1
285xfail
Wasn’t suppose to bench today, but oh well. Life has been pissing me off, and I wanted to something I enjoyed for a change. Ive decided to run my next 5/3/1 cycle, doing all Close grip movements, looking back on my log, that’s what seems to have moved it a few pounds.
OH press:
100x5
115x3
135x7
DB rows:
60x12
85x12
85x2x15
last set, drop set down to 60 for 5 reps.
Lat pulldown: 3x12
Again, I know I wasnt suppose to bench today, but at this point I could care less. My bench refuses to move, so this cant hurt.
I don’t think there was much wrong with you testing your max on bench, but I do think HOW you tested it was problematic. Getting a rep record is not good prep for a new max. I bet you had a new max in you that day too.[/quote]
I wasn’t really trying to test out my max. Just working up to a heavy single.
Legs
.
Progress from the last month or so.
Now.