5/3/1
3 Week
Deadlifts
135 x10
225 x6
315 x5
370 x3
420 x3
475 x5!- no belt or straps
(stood on a 4 inch box for the next sets)
405 x2 x3
315 x2 x3
Standing abs
Got my Spud, Inc long ab strap yesterday
150 x4 x30
Rear delt rows w/ strap
100 x3 x10
Swiss Ball Reverse Hyper
bw x3 x8
bw x12
5/3/1
1 Week
Decided to just hit all 4 lifts since I’ll be out of town the rest of the week.
Squat
135 x8
225 x5
315 x5
405 x5
460 x3
515 x3
OHP
95 x7
135 x5
185 x5
210 x3
235 x2
Deadlift
225 x5
315 x5
395 x5
455 x3
500 x3
Bench
45 x12
135 x8
245 x5
280 x3
315 x4
Treadmill
.15 mi in 5 min @ 6.5 incline
Back in the gym- 5/3/1 cycle two
5 Week
Squats
135 x10
225 x8
315 x6
360 x5
415 x5
465 x5
OHP
95 x10
135 x6
165 x5
190 x5
215 x5
Lateral Raises
35 x3 x6
35 x10
Pulldown
135 x10
155 x6
180 x5
200 x5
225 x5
260 x6
Rear delt flies
135 x10
170 x10
190 x8
Standing abs
135 x8
155 x8
180 x8
205 x20
Tricep pushdown
205 x3 x5
Bench
45 x15
135 x8
220 x5
250 x5
285 x9
225 x10
Kroc rows
100 x25/ arm
DB Press
60 x30, 14, 8
Rope Pulldown
105 x10
85 x10
70 x10
Face Pulls
120 x3 x15
So I’m over at elitefts.com reading this “gifts for the married meathead” or some such nonsense, and i notice the author goes to BYU. any chance that is you? My pops lives in Sandy. I’ve got a whole mess of family members that went to BYU (Mormon family).
[quote]BlueLineCretin wrote:
So I’m over at elitefts.com reading this “gifts for the married meathead” or some such nonsense, and i notice the author goes to BYU. any chance that is you? My pops lives in Sandy. I’ve got a whole mess of family members that went to BYU (Mormon family).[/quote]
That’s me, indeed. I also just started a blog.
So you got one of the freelance spots as well? Congrats.
5/3/1
5 Week
Powerclean
135 x4 x1
Deadlift
225 x10
315 x8
350 x5
405 x5
455 x6
Zerchers (from pins)
225 x3 x5
Back raises
bw x3 x10
Swiss ball reverse hypers
bw x7 x6
Pulldowns
170 x8
205 x8
225 x5
245 x5
265 x3
285 x3
Standing Abs
155 x15
185 x15
205 x15
Incline DB shoulder press
55 x3 x10
Incline DB fly
45 x3 x7
Face pulls
120 x15
155 x15
185 x15
Squats
135 x10
225 x8
315 x5
390 x3
445 x3
500 x4
OHP
95 x10
135 x6
175 x3
200 x3
225 x4
Hack squats
315 x20
Neutral grip pulldowns
130 x8
160 x8
190 x5
220 x2 x5
Abs
150 x15
170 x15
190 x15
190 x10
Lateral raises
60 x2 x5
45 x5
35 x5
5/3/1
3 Week
Bench
fat gripz
135 x5 (reverse grip)
135 x5 (regular grip)
225 x5
235 x3
260 x3
300 x3
Shrug
405 x5
495 x5
585 x5
675 x5
765 x3 x3
DB Bench
65 x30, 17, 10
Tricep pushdowns s/s with facepulls
(100 lb x15/ 100 lb x15) x3
5/3/1
3 Week
Power clean
135 x1
185 x2 x1
Deadlift
225 x10
315 x8
360 x3
435 x3
485 x5
605 x0 (missed just above knee)
585 x2 x0 (both missed just below knee)
495 x1
405 x2
315 x3
Decline Crunch
bw x3 x10
Modded GHR
lat pulldown spud ab strap
45 lbs assistance x3 x8
Standing abs
185 x15
205 x2 x15
rear delt flies
150 x10
170 x8
190 x8
5/3/1
1 Week
Squats
185 x5
275 x5
365 x5
420 x5
470 x3
525 x3
OHP
95 x5
135 x5
165 x5
190 x5
215 x3
240 x3
Leg Press
795 x7
885 x5
975 x5
1065 x3
Dips
bw x3 x10
Assisted chins
+100 x4
+110 x5
+115 x3
Standing Abs
stack x4 x20
5/3/1
1 Week
Bench
45 x12
135 x8
225 x5
250 x5
285 x3
315 x3
reverse bands- light
315 x5
365 x3
reverse bands- light and monster mini
405 x3
Kroc rows
100 lb x2 x10
100 lb x20
all these in between reverse band sets
DB Press
70 x25, 15, 10
Assisted chins
+115 x5
+125 x5
+135 x5
Face pulls
165 x12
175 x12
185 x12
531
1 Week
Power cleans
135 x1 x5
Deadlifts
225 x5
315 x5
405 x5
455 x3
510 x2
Good Mornings (cambered bar)
45 x12
135 x2 x8
185 x2 x5
Squats (cambered bar)
225 x3
315 x3
405 x3
Standing Abs
120 x20
150 x20
170 x3 x10
Back raise
bw x5 x5
Squat and Bench ME/DE day
I hate myself, and so I took some jack3d and the last of my anaconda and went to the gym to play around.
Squats
185 x5
275 x5
365 x3
455 x2
495 x1
555 x1
625 x0
got greedy- 70 lb jumps are not okay! I smoked 555 though, so I think when I do go to compete, 625 is a lock for the second or last attempt
Bench
135 x5
225 x5
315 x3
335 x1
345 x1
365 x1
315 x2
295 x2
275 x10 x3
Squats
315 x3
365 x3
405 x5 x3
So I went to the YMCA in Springfield. Turns out they have a cambered bar. Sweet.
Cambered Bar squats
135 x10
225 x5
315 x5
405 x3
495 x1
455 x1
425 x2
405 x3
Bench
135 x10
225 x5
315 x2 x1
275 x5 x3
Face Pulls
150 x4 x12
Hack squat
365 x3 x7
Cambered bar squats
135 x8
225 x5
315 x5
405 x3
495 x1
515 x1
565 x1
OHP
135 x5
225 x3
275 x1
Shrugs
585 x5
675 x5
765 x3
835 x2 x3
Tricep work
Rope pushdowns - 120 x2, x5, 100 x5
Banded pushdowns- light x2 x12, monster mini x2 x15
Abs
120 x12
150 x2 x10
Deadlift
185 x5
275 x5
365 x3
455 x2
505 x1
545 x1
575 x0 (missed at the shins)
575 x0 (missed a couple inches past the knee)
Dimel Deadlifts
275 x2 x5
Comment
[quote]Derek542 wrote:
Comment[/quote]
You’re too kind.