5/3/1 Cycle Three Wave three Legs
Squats
95x5
135x5
185x5
225x5
250x3
280x6 (PR)
135x10
135x10
135x10
Legs (FST)
190lbs for 7 sets of ten
Think I’ll throw a vid up of today’s session.
I already see a couple of bad habits with the squats.
5/3/1 Cycle 2 Wave Three Shoulders
Db Press
20x5
30x5
40x5
45x5
55x5
60x5
70x3
75x12 (PR + 1 Rep)
Press From Pins
135x5
185x1
185x5
205x1
205x5
225x5
235x1 (PR)
Had to leave due to time constraints.
Yesterday- Day off
Today- Lats and Biceps
5/3/1 Cycle Three Wave One Chest
Floor Press
Worked to
145x5
165x5
185x14
DB Press
100x4
100x4
90x4
90x4
80x4
80x4
45x8
45x8
45x8
Working out seems like more of a chore lately, so I’m thinking of taking the week off and hitting it hard on Friday.
[quote]IFlashBack wrote:
Think I’ll throw a vid up of today’s session.
I already see a couple of bad habits with the squats. [/quote]
yeah man, looks like the weight is to heavy for you, you’re not going to parallel and you’re falling forward. I can’t really give you any form recommendations though, since i’m not any more advanced than you! elitefts has a bunch of good videos you can watch on youtube if your interested. Or if you are more into the highbar squat like me, lots of olympic squat video’s available. (i’m sure you know, but thought i’d mention it anyway)
that sucks about your phone being crushed 
lol kind of funny though.
keep up the good work! keep training hard!
[quote]zenontheterrible wrote:
[quote]IFlashBack wrote:
Think I’ll throw a vid up of today’s session.
I already see a couple of bad habits with the squats. [/quote]
yeah man, looks like the weight is to heavy for you, you’re not going to parallel and you’re falling forward. I can’t really give you any form recommendations though, since i’m not any more advanced than you! elitefts has a bunch of good videos you can watch on youtube if your interested. Or if you are more into the highbar squat like me, lots of olympic squat video’s available. (i’m sure you know, but thought i’d mention it anyway)
that sucks about your phone being crushed lol kind of funny though.
keep up the good work! keep training hard! [/quote]
Thanks
As for the form it’s the heaviest I’ve gone in a while, I figure this cycle the weight will be easier to handle; you stumble before you walk
Today hit up a quick bicep and tricep session, all basic movements. In and out within 30 minutes.
Today I learned that a class mate of mine took his own life. We had similar schedules, so we’d leave school to go workout at the same time during our free period. I wasn’t one of his close friends, but there were many times it was just us two in the gym. Anyone who knows him knows that he was the happiest guy around.
I can’t work out today.
Rest In Peace
OK so I got my average bands today. Staying at home made me feel worse about the whole thing, so I decided to go to the gym.
5/3/1 Cycle Three Wave One
Reverse Band Squats (Took me forever to get set up)
135x5
185x5
225x5
275x5
315x5
345x5
HOLY SHIT
Regular squats
205x5
225x5
260x9
Leg Extension
205x10
205x10
205x10
205x10
205x10
205x20
May or may not work out tomorrow; I have three freaking tests on friday.
5/3/1 Cycle Three Wave One Shoulders
DB Shoulder Press
30xsome
40xsome
50x5
60x5
70x14 (no grinders)
Top half pin press
155x5
185x5
205x5
225x3
235x1
240x1 (PR)
I’m still looking for a decent isolation/ finisher movement for shoulders. So far no luck.
As well, I’m seriously reconsidering my leg routine, as my lower back simply can’t handle the type of load being placed right now.
5/3/1 Cycle Three Wave two Chest
Basically skipped the lats workout; I think the overall effectiveness of the workout diminishes with time. Considering a blitz approach along with abs.
Floor Press
95x5
135x3
155x3
175x3
200x10 or 11 (PR if its 11)
Reverse Band Bench (Average bands)
205x5
225x5
245x5
265x5
285x5
315x5
325x4
330x3
335x1 failed the second rep
Felt really wierd, the weight felt really light but at the same time I failed at it. Noticable “feel” in my pecs, different than anything I’ve ever had; not sure of it is good or bad.
DB Bench
100’s x4
Cable cross overs
40x8
50x8
60x8
Arm Day
Triceps
Rope pushdows
V bar pushdowns
Overhead Cable Extensions
DB Skullcrusher
Cable Tricep Kickback
Biceps
BB curl
Reverse Curl
DB Curl
Rope Curl
Current Split
Day One- Chest
Floor press- 5/3/1
Reverse Band or DB Press- Ramping
Cable Crossovers and/ or Light DB Press
Day Two- Biceps and Triceps
Mostly autoregulation
Day Three- Legs
Yet to work this out due to injury
Day four- Shoulders
DB Press- 5/3/1
Top half press- Ramping
Military Press
Day Five- Either Rest or a Light Bicep Workout
Day Six- Either rest or begin next cycle
Do this for three cycles
instead of delading the fourth cycle I’m just gonna blitz abs traps lats and calves each day.
Leg Day
Activation Work
Leg extensions
Ramped up to 235 for 8-10; got a helluva burn going, maybe 5-6 sets total
Squats
185x3
230x5
245x4
260x3
275x2
290x1
Still iffy about these, they still seem to work lower back more than legs.
Finished off with 4 supersets between DB stiff dl and ham curl (1.5 reps)
The leg extensions yesterday defs work for me; have a retarded soreness… Love it. One thing I am not loving however is the fact that my lower back still seems to hurt. So, for the fear of being called a wimp, slacker etc. I am taking squats out of the routine. For the next few weeks I’ll have to experiment with other movements. The problem is that hack squat machine isnt there and leg presses hurt the fuck out of my back. So it seems I’m gonna have some shitty workouts until I figure some shit out.
Anyways
5/3/1 Cycle Three Wave Two Shoulders
Standing Miltary Press (Warmup)
45x3
65x3
75x3
85x3
95x3
DB Press
45x5
55x5
60x3
65x3
75x15 (PR?)
Top Half Press from pins
135x3
155x3
185x3
205x3
225x3
235x3 (PR)
245x1 (PR)
Military Press
95x3
105x3
115x3
115x3
115x1
Got no sleep yesterday… so chances are I’ll be on the couch until I doze off.
5/3/1 Cycle Three Wave Three Chest
Floor Press
45xsome
95x5
135x5
155x5
165x5
185x3
210x7 (PR)
Reverse Band Bench From Pins
Did sets with 225, 245, 275, 315, and worked up to 335x2
3 sets of Cable Crossovers
Feel like the reverse bands are taking too much of the load for me.
Arms and chest
Decided to hit up chest again just becuase I felt like it.
Reverse Band Bench (All the way; no pins)
225,245,275,295,315 x various
315 is roughly 160-170 at the bottom and 190-200 at the top
Bench press
did a couple sets with 135 and 185
The did a multitude of arm movements
Legs
6 sets of leg extension (Sets of ten)
Ramped up to 260
5-6 sets of top half squats from pins (Sets of three)
Ramped up to 335
Then I played around with a bunch of front squat variations, to no avail
6 sets of SUPER SUMO squats (sets of three)
Ramped up to 295
I think the front squats and stuff did more harm than good; however I think focusing on the top half of squats and doing light squats helped me stretch out before going into the sumo’s. I’ll still have to play around with is though.
I was also getting pretty worried about how much the bands are helping my bench, becuase I know that with them I can bench 335lbs. I tested my 1RM just to see how much they are helping. It went something like:
135x3
185x3
205x1 or 3
215x1
225x1
235x1
245x1
The last 5 sets are all PR’s lol. The floor presses fucking put my lockout strength on beast mode. anyways now I know that the bands give about 90lbs of help.