Looking strong over here danjo. That was one heck of a DL/RDL workout!!!
[quote]kmcnyc wrote:
Nice work.
that is allot of reps great pulls.
how do you feel the next day with that kind of volume?
kmc[/quote]
Heck! I felt it every time I hit the stairs at the hospital today!
Thanks for the compliments guys.
When I decided to do 5/3/1 I did not intend to be doing such high reps. It didn’t seem too bad b/c it’s just one set that is all out. If I had to do another set, I think I would go home crying. I guess I may have to add 10 lbs to the adjusted max.
C1
SOHP
45x15
95x3
105x5
120x5
135x10
1-arm DB SOHP
40’s x 10+10
45’s x 10+10 / 2 sets
30’s x 20+20
Chins
BWx5 / 2 sets
BWx3 / 2 sets
BWx2
Got to the gym late so I ran out of time trying to get in my 20 total reps of chins. Bummer dude!
D1
Squat
45x15
135x10
225x5
280x5
320x5
365x10
HB Narrow Squat
195x12 / 3 sets
Staggered Squat
185x8 leaning on the right.
I’m junk
[quote]danjo228 wrote:
D1
Squat
45x15
135x10
225x5
280x5
320x5
365x10
HB Narrow Squat
195x12 / 3 sets
Staggered Squat
185x8 leaning on the right.
I’m junk[/quote]
Dan - you are really hammering the 5-3-1 program. 365x10 is big!
[quote]soldog wrote:
danjo228 wrote:
D1
Squat
45x15
135x10
225x5
280x5
320x5
365x10
HB Narrow Squat
195x12 / 3 sets
Staggered Squat
185x8 leaning on the right.
I’m junk
Dan - you are really hammering the 5-3-1 program. 365x10 is big![/quote]
x2
Really nice squats, danjo. That’s alot of reps with a lot of weight.
Nice squats there danjodude!
Thanks guys. This is only my second cycle through 5/3/1 and so far so good! I hope I can keep this up. With the one gut busting set, I can avoid those negative voices and grind it out.
Thanks guys. This is only my second cycle through 5/3/1 and so far so good! I hope I can keep this up. With the one gut busting set, I can avoid those negative voices and grind it out.
i feel that burning sensation in my legs whenever i see a squat set over 3 reps:) more power to you bro.
competing anytime soon?
Looking strong Dan.
[quote]maraudermeat wrote:
i feel that burning sensation in my legs whenever i see a squat set over 3 reps:) more power to you bro.
competing anytime soon?[/quote]
Since starting 5/3/1 I’ve been getting the itch again. I haven’t been thinking about it b/c I’m focusing on nursing school right now, but I’m keeping my eyes peeled and I may just make a snap decision to hop on one.
A2
Bench
135x10
185x5
225x3
255x3
290x5
DB Incline Bench
65x12
70x12
75x10
Bent Row
135x5
165x10 / 5 sets
Bent Lateral Raise
15’s x 10 / 3 sets
B2
Deadlift
135x10
225x5
320x3
370x3
415x9 (No straps)
Deficit Deadlift
235x10 / 4 sets
Hack Shrugs
205x10 /3 sets
Abs
Dan, the 5/3/1 is really working for you. 415x9 must have hurt like hell.
It’s like Jim Wendler says, the first two sets set you up for a good all out set, but yeah, when the set is over, I’m huffing and puffing big time.
Great work danjo! That’s some serious deadliftin’.
This may be only my second 5/3/1 cycle, but my squat and deadlift feel great. I really hope this continues. Bench is not following pace with the squat and deadlift, but I’m not too worried. Hatter gave a great excel spread sheet that gives you your training info, and a place to put in what you did. The last set uses Wendler’s formula for calculating 1RM. I know there are many formulas and you have to take them all with a grain of salt, but it lets you see that you are making progress. So, I’m happy with it.
I’m working hard on not caring how fast my bench progress is, but I know I will be very happy if I can keep that progress moving forward.
c2
SOHP
45x15
75x5
105x3
125x3
140x9
SBNP
95x10 / 4 sets
Chins
BWx4 / 3 sets
BWx3 / 2 sets
BWx2