Thanks MightyMouse,
Training day, you like to get wet?
Rower 5 mins some odd seconds target was 1000 meters, just a warm up
Chin ups
w30x6
w50x5 x3
Supersetted with db swing
Cable rows focused on hitting 12 reps with various weights, 12 just cuz that number seems to get my back bumpy as a toad.
Cable curls w80 for 8 or 10 4 sets
Calf raises
Hitting deads on friday so didn’t wanna fatigue myself to much.
Since I got walloped by a blizzard on my walk home from the gym last night, I decided to read some books. Tried to read some robert ludlum then I said fuck it; its way to detailed, and I read 531 for the first time. Twas a good read nice to see I havn’t made too many mistakes and I understand where mr wendler is coming from. They way in which he sets up for squats is similar to how I do it .I think it may be the only program book I will read, it’s not good to confuse yourself with info on lifting when it should be kept simple!
Deadlift
5/3/1 75% 85% 95% @ 315, 335, 375x3
Solid shrugs with 315
incline
90x10x2
partials with 90 going for upper pec shoulder delt pumpage
clean press 90
RVH 4 sets focused on the pump and breathing
Donkey calf raises
Hammertime curls for hammies
Tricep extensions
Glad the deadlift is feeling good again!
Bench and squat deload
Went in thinking of trying a 1rm
130x10
175x3
205x2
225x1 felt good stopped reps so i could try 245
245x1 pr started second rep got it about halfway up!
Squats
platex10
175x8
225x8
Bent over rows
130x12
150x10
175x10x2
RVH 3x10 2x10 w45
Donkey calf raises
Squat day new 531 cycle
Week 1 3x5 225, 260, 295x8
Rows
Chinups
Hammercurls w 40
I did OHP yesterday that went as follows:
70x5
110x5
130x5x2
Today was international bench day
130x7
150x5
180x3
Set 1 200x1 set2, 200x2, set 3 200x3
@ 88 percent Set4 207x1 set5 207x2 set 6 207x3
@90 percent Set 7 215x1, set 8 215x2, set 9 215x3
Rows did before bench
cable row work up to 150 for 12 or so
Rear delt machine flies suppersetted with plate raises rear and front delt,
RVH 4 sets of BWx12 or more
Leg Raises and dips
deadlift day
3x5 65% 75% 85% @ 265, 320, 340x6
No chalk or belt.
Luckily my hands were not sweaty today.
Leg lifts? Hanging leg raises
Dips
Facepulls
Rows all done for high reps with light weight
RVH
Calf raises
Lots of stufff
Good day Now I I need to eat
Dude, it’s Jlabs.
Sup Vin, I think I’m almost half as strong as you now. Your vids are still great motivation that front squat and tire flipping were cray cray.
Squatson’s
Week2 3x3 @ 70%,80%90% 245,275,315
Leg Press
Incline with 110
RVH
Didn’t feel like doing to much today, I did a giant pump day on friday and Ive been walking all weekend
Amped for ohp and bench 2morrow
315 x5 for last set, knees were burning 2day from walking
Bench
Work sets @ 85 percent wave 1,
Set 1 205x1 set2, 205x2, set 3 205x3
@ 88 percent Set4 215x1 set5 215x2 set 6 215x3
@90 percent Set 7 225x1, set 8 225x2, set 9 225x3
cable rows work up to 165 for 6
OHP
Week 2 3x3 105, 120, 135X4 LIL PUSH PRESS ON THE LAST ONE
DIPS MUSCLE UPS
COUPLE PULL UPS
NEW BORN NEPHEW IS SCRATHING MY ARMS AS I TYPE AHAHA HES GONNA BE A STRONG 1
Just watched the pendlay videos on olympic lifts as well as the stretching videos. Shall use some of the pointers in them.
Deadlift Day
3x3 70% 80% 90% @ 280, 320,370x5
Pull ups
w35x10
x7
x5
Bwx10
Olympic styled cleans
Practicing the technique. Feels cool only issue is right hand does not like bending backwards I need to figure out how to not hurt it.
90x5
130x3
Few front squats
Lots of RVH
Going to do some curls and rear delt raises later.
After deadlifts I never really want to be at the gym aha, Kinda jack shit template.
Are you catching your cleans with your arms parallel with the ground?
Yeah I was following the way Pendlay outlined in his video. It’s a fun movement especially catching it into a front squat. Did light front squats the same way today hand wasnt an issue, I guess I just need to figure out a method to do it from a clean in a fluid motion.
531 Squat Day
@ 75% 85% 95% 260, 295, 335x3 put belt on for last set really helped with staying tight.
Pull ups
ohp 130x2 did a bunch 2 days ago just thought I’d do the top set at a gym with a rack.
Bent over rows work up to 150 for 3 sets of 10 or a bit less.
Hammy curls work up to 120 for 8 or so.
RVH 4 sets until pump ensues my assistance work I go until the pump is good. or just before failure
Donkey calf raises with 3 plates 3 sets of 10
Bench day
Set 1 205x1 set2, 205x2, set 3 205x3
@ 88 percent Set4 215x1 set5 215x2 set 6 215x3
@90 percent Set 7 225x1, set 8 225x2, set 9 225x4 spotter helped on last rep about 3/4 of the way up.
Bent over rows
130x8x2
150x8
180x5x2
Db bench l
35sx10
40’sx10
70sx8
Landmine row
worked up to around 3, 25s and one 35
for 2 sets of around 10
Few dips shoulder felt weid due to bench,
Wide grip pull ups supersetted with lateral raises.Hi reps ie 10 range
Deadlift day
autoregged, feel like shit mentally
275x5 315 x3 365x2 405x2 PR
3 or 4 rows at 225 2 sets
130x7
Biceps 25’s x 20 ish
Pullups w 50 2x5
Calfraises
RVH3x10
Biceps lots of biceps
Clean to FS 130x2
Quads looking beast /mode/ I still hate my upper body need to do incline and front squats
For the next month or so I’m switching to high reps for main liftsit will be like 4x8 and assistance ill be shooting for 10s or more.
HELP ME HELP YOU!!! SHOW ME THE MONEY!! I AM GOING TO TRY AND CLEAN PRESS MY SELF TODAY.BW THAT IS MUAHAHA
FUCK YAH!! cleaned 180!!PR
half pressed it then dropped the weight and walked away like a stud.
Did front squats worked up to 160 for 5 did a bunch of reps at 130.
ohp 90x5
Incline
90x10
110x10x3
Wasn’t gonna train today but the misses wanted to train glad I went I feel better now from getting blood flowing.
Hey Jlabs, I started checking your log from back in 2013 when you started. How do you have your 5/3/1 days set up? I noticed sometimes you have some rowing in on squat day, etc, and wondered if you thought about doing your back work with your bench/ohp days? RIght now im chinning in between my bench/ohp sets, and rowing with an accessory press movement, and I think it would add the extra volume you mentioned was missing in the original 5/3/1.