2/10
Heavy Bench / OHP @ 60%
Bench:
Warmup:
45 X 10
120 X 5
145 X 5
175 X 5
Work:
190 X 5
220 X 5
250 X 5
OHP + Weighted Chins Superset
110 X 5 X 10 + BW+45# X 5 X 10
Weighted Dip + Single Arm BB Row
BW+45# X 3 X 10 + 125 X 3 X 10
2/13 Heavy Deads/Squats @ 60% 1RM
Start of week 2, month 7 of 5/3/1 BBB
Dead:
Warmup:
135 X 5
205 X 5
260 X 5
310 X 3
Work:
360 X 3
410 X 3
460 X 3
Squats:
220 X 5 X 10
Done!
Likin’ those deads late. Doin’ WORK!!
Thanks Led! By far my best/favorite lift. I can almost taste 500 it’s so darn close!
2/14
OHP + Bench @ 60%1RM
OHP
Warmup:
75 X 5
95 X 5
115 X 5
Work:
130 X 3
145 X 3
165 X 3
Bench @ 60% 1RM + Pendlay Rows (superset)
175 X 5 X 10 + 185 X 5 X 10
Weighted Dips + Seated Cable Rows (Superset)
BW+55# X 3 X 10 + 225 X 3 X 10
BB Curls + Tricep Rope Pushdowns (Superset)
95 X 3 X 6 + ?(forgot to write it down) X 3 X 15
Feeling goos this a.m.! Keep it real brothers and sisters!
2/15
Off night last night and to be honest, my lower back is enjoying the recuperation time. No worries though, I’ll be right back to it tonight with heavy squats and deadlifts for volume.
Got my ice pack and advil on deck…
Been swamped, haven’t had a chance to update my log since Wednesday so here’s three days in one.
2/16 Heavy Squats / Deads @ 60% 1RM
Squats:
Warmup:
80 X 5
150 X 5
185 X 5
220 X 5
Work:
260 X 3
295 X 3
330 X 3
Deads:
310 X 5 X 10
Done
2/17 Heavy Bench + OHP @ 60% 1RM
Bench:
Warmup:
45 X 5
85 X 5
120 X 5
145 X 5
175 X 5
Work:
205 X 3
235 X 3
265 X 3
OHP + Weighted Chins Superset
110 X 5 X 10 + BW + 55# X 5 X 10
Weighted Dips + Single Arm BB Rows Superset
BW + 100# X 3 X 6 + 140 X 3 X 8
2/18
Conditioning
Prowler Push + 90#
Dragging Sled + 90#
40yd. prowler push (forward) + 40yd. dragging sled backwards X 5 sets (80 yds each set)
Talk about completely wasting your legs… My quads were on fire from pulling the dragging sled after sprinting with the prowler. What a freaking burn that was!
500# Deadlift - CHECK!
1/3 of the way, bench and squat are close too. I would probably already have the squat if I didn’t switch to the SSB. No matter, slow and steady wins the race…
[quote]late2thegame wrote:
500# Deadlift - CHECK!
1/3 of the way, bench and squat are close too. I would probably already have the squat if I didn’t switch to the SSB. No matter, slow and steady wins the race…
Dude it looks like you could be mine and giterdone’s triplet brother.
Damn nice pull.
Good lift!!
[quote]JoeGood wrote:
Dude it looks like you could be mine and giterdone’s triplet brother.
Damn nice pull.[/quote]
That is a good looking haircut.
Holy shit, has it really been that long since I updated my log? Looks like I need to get back to basics here on T-Nation and get back to updating my log.
Well, I still haven’t hit Pythagorean perfection. My bench still isn’t there although I’ve had some valid distractions along the way.
For one, I had plates removed from my left arm last September
Second, I tried crossfit for a few months at the beginnig of this year and that set me back BIG TIME. That shit just doesn’t work for folks who have great strength already. It took me 4 months to regain what I lost doing that bullshit.
Anyway, I do have 2 out of 3. I finally did a PL meet a few weeks back and I squatted 450 and deadlifted 550 at a BW of 194. I had a 1290 total and am looking for 1400 in my next meet.
Anyway, looking forward to reconnecting with old friends and hopefully being an inspiration to others here on the board.
Good to see you all again!
Monday Sep-9-2013
OHP day after a bad Gmen loss and very little sleep. Tired, tired, tired.
Warmup:
80 X 5
95 X 5
115 X 5
Work:
145 X 5
165 X 3
185 X 1
Supp:
125 X 4 X 8
Chins:
BW + 100# 4 X 8
Single arm BB rows:
4 plates + 10# + 5#
4 X 8
Weighted Dips
BW + 100#
4 X 8
Sep-10-2013
Deadlift:
Warmup:
135 X 5
240 X 5
295 X 5
355 X 5
Work:
445 X 5
505 X 3
565 X 1 (Missed lockout. I fucking hate that!) - Guess I?ll stay at this weight for another month.
Sep -12 - 2013 Bench Day
Warmup:
Bar X 8
95 X 5
125 X 5
155 X 5
185 X 5
Work:
230 X 5
250 X 3
290 X 1 (went up easy, the road to 300 begins here!)
Supplemental:
Bench supersets with pendlay rows
225 X 4 X 8
265 X 4 X 8
Barbell TBar Rows with Fat Grips
5 Plates X 4 X 8
Weighted Dips (100# on belt)
4 X 8
Strong work all around!
[quote]late2thegame wrote:
Sep -12 - 2013 Bench Day
Warmup:
Bar X 8
95 X 5
125 X 5
155 X 5
185 X 5
Work:
230 X 5
250 X 3
290 X 1 (went up easy, the road to 300 begins here!)
Supplemental:
Bench supersets with pendlay rows
225 X 4 X 8
265 X 4 X 8
Barbell TBar Rows with Fat Grips
5 Plates X 4 X 8
Weighted Dips (100# on belt)
4 X 8[/quote]
Based on your weighted pull up and weighted dip numbers I’m guessing you not only will hit 300 benching but probably 315 as well pretty shortly.
Thanks guys! OG - what’s your latest thread? It’s been a while and I think I should pay a visit. 
I only hope you;re right DBlaser. Bench has been the hardest one for me to get respectable. My best touch and go was 295 last August and then I had surgery on my arm in September of last year. That set me back 4 months because I had plates removed from my forearm and my radius and ulna has holes which had to fill back in.
When I was 100% back on my feet, I decided to try crossfit for 2 months and that set me back even more. I’ve been back on 5/3/1 only since March of this year and finally getting back to where I was pre-surgery 1 year ago. Lesson learned, I will stick with PL’ing only from here on out.