[quote]DaCharmingAlbino wrote:
JoeGood wrote:
Thanks Kevin, I’m cautiously optimistic about this 5/3/1.
Month 1-Week 3-Day 2
Deadlifts
5x240
2x275
7x305
5x10x175
GM’s
5x10x135
Shrugs w/straps
3x10x315
I think you’re gonna like what it does for your squats and pulls.[/quote]
+1 on this.
Thanks guys, I’m really enjoying it so far.
Month 1-Week 3-Day 3 BBB version
Bench
5x175
3x200
5x220* I probably could have gotten 1-2 more but without a spotter I thought I’d play it smart/weak.
5x10x135
Rack Pulls
5x10x365
HS Weighted Crunch 4x10x100
Nice pushing.
I would nt call that weak.
I was a little disappointed, Kevin but I’ll live
Cycle 1- Week 3- Day 4
Squat
5x165
3x190
7x210
5x10x135
24" Box Squats 5x10x145
Pull Throughs
3x10x57.5
Next week is deload. I really, really stink at deloading so we’ll see how it goes.
JoeGood, I think we all suck at deloads. I just finished my 1st “successful” deload in 6 months of trying 
At least we are in good company.
And I agree with DCA. At least for me, I saw immediate progress on my squats.
Nice work. Keep plugging at it.
You have no idea how good a company we are in, LS.
Cycle 1-Week 4-Day 1 Deload
Milies
10x50
10x65
10x75
5x10x75
T-bars 5x10x140
Standing EZ Curls
2x10x90
You will notice that I FUBAR’d my working sets. My excel sheet had 10 reps for each working set instead of the 5 reps it should have had and I didn’t catch it until I got back to my office.
So my arms are on fire but I still feel pretty good.
[quote]JoeGood wrote:
You have no idea how good a company we are in, LS.
Cycle 1-Week 4-Day 1 Deload
Milies
10x50
10x65
10x75
5x10x75
T-bars 5x10x140
Standing EZ Curls
2x10x90
You will notice that I FUBAR’d my working sets. My excel sheet had 10 reps for each working set instead of the 5 reps it should have had and I didn’t catch it until I got back to my office.
So my arms are on fire but I still feel pretty good.[/quote]
Way to deload. (:
nice deload…
repping out is still cool
Thanks Kev, my triceps did not approve.
Cycle 1-Week 4-Day
Deadlift
5x135
5x165
5x200
5x10x180
GM’s
5x10x135
Shrugs
3x10x315
Nice work JoeGood.
Move along, move along folks, just a deload happenin’ here, move along, nothing to see
Just like it’s supposed to be!
Thanks guys, though as you will see SD, the deload wagon left the road a bit.
Cycle 1-Week 4-Day 3 deload
Bench
5x95
5x110
5x135
5x10x135
Rack Pulls
1x385, 1x455, 1x495, 1x600miss, 1x600miss
5x10x385
HS Ab Crunch
4x10x100
I was oh so very close on the 600 rack pull…
[quote]JoeGood wrote:
Thanks guys, though as you will see SD, the deload wagon left the road a bit.
Cycle 1-Week 4-Day 3 deload
Bench
5x95
5x110
5x135
5x10x135
Rack Pulls
1x385, 1x455, 1x495, 1x600miss, 1x600miss
5x10x385
HS Ab Crunch
4x10x100
I was oh so very close on the 600 rack pull…[/quote]
TWEEEEET! deload police here, you get a deload ticket for attempting max anythings on a deload week!
what height (relative to your knee) are you pulling those rack pulls from?
Hey! You deload like I do! Maybe even worse! Thanks for making me feel better
The 600 will go. I think your body just bailed on you because it wanted a deload…
come on joe its a deeeeee load.
lift prescribed, eat repeat.
and foam roll dammit!!
Yeah I know guys, the minute I missed I was thinking “man I’m an idiot”
Sd, I pull from the top of the knee so its mostly a back movement. The only thing I worried about on the 5/3/1 was my back getting enough work.
Sometimes I pull a big Zercher for a single during the deload week. Not sayin its smart, just something I do. :). And 100 lbs is a pretty big jump. you may want to try 550 before 600 to get your CNS primed for the lift.
You are right of course jj. I normally wouls have gone 550 and then tried 600 but I wanted to have enough gas to do the 5x10x385 too. I guess I just bit off more than I could chew.
Cycle 1-Week 4- Day 4 deload
Squat
5x95
5x115
5x145
5x10x135
Box squats
5x10x155
Pull Throughs
5x10x57.5
and the first deload is done…sort of…
[quote]JoeGood wrote:
You are right of course jj. I normally wouls have gone 550 and then tried 600 but I wanted to have enough gas to do the 5x10x385 too. I guess I just bit off more than I could chew.
Cycle 1-Week 4- Day 4 deload
Squat
5x95
5x115
5x145
5x10x135
Box squats
5x10x155
Pull Throughs
5x10x57.5
and the first deload is done…sort of…[/quote]
Close enough for guvment work. Now back to the fun stuff!
Cycle 1-Week 2-Day
Milies
5x85
5x100
5x110
5x10x75
T-bars from floor
5x10x150
EZ bar curls
1x15x60
Milies were very disappointing. I should have had 1-2 more in the tank and probably did but I had a very uncomfortable popping in my right shoulder so i decided not to press it, no pun intended. T-bars wiped my arms so I only did one set of half assed curls and called it a day. My biceps are still screaming from the rows.