5th Set Bench 3 Board Press (yoga block on its side)
135 x 10
185 x 25
185 x 25
185 x 10
225 x 5
275 x 3
275 x 3
Operation “eliminate my sticking point” has commenced.
Rolling Tris
35 x 15
35 x 15
35 x 15
Dips
12, 12, 12
My pals were working out again today so I jumped into their workout for a few exercises.
Run the Rack and Back - DB Rows
50 x 8
60 x 8
70 x 8
80 x 8
90 x 8
100 x 8
90 x 8
80 x 8
70 x 8
60 x 8
50 x 8
Only rest while the other two got their reps done.
Barbell Curl Pyramid
45 x 25
65 x 20
85 x 12
65 x 20
45 x 25
My biceps are feeling this today!
My mother-in-law has been in town this week to help look after our little guy so my wife has been able to do a LOT of unpacking in our new place while I’m at work. This also allows me to workout a bit more frequently and longer while feeling less guilty about not being home to help out! Win win.
Looks like it may be another 2-3 weeks before I can get internet service to our new place. There are some aspects of not having internet that are kind of nice.
5th Set DL DL
135 x 5
225 x 5
315 x 3
365 x 2
405 x 2
455 x 1
510 x 2
510 x 2
510 x 2
510 x 2
510 x 5
Meh, not amazing, not bad. The doubles felt decent, the last set got heavy, fast.
Band Pullthrough
15
15
15
Pullups
10
10
8
Hammer Curls
35 x 12
35 x 12
35 x 12
Actually managing to drop a few pounds over these last couple of weeks. Snapping an after photo tomorrow. Not really in it to win it (transformation) but managed to hit a few PRs and lean out a tad, so that’s progress.
Another transformation challenge in the books. Leaned out a bit (I think…), and hit a few recent PRs. @Chris_Colucci here are my official afternoon photos. Thanks again for running the competition.
Just popping in to say hey, and I’m still training. Did my 405lb triples for squats on Sunday and then hit some more 3-board press on Tuesday.
Doing some painting around the house and hanging hooks, TP holders, mirrors, etc. in any spare time I can find. Might skip my workout tonight and just paint the night away.
5th Set DL
455 x 3
455 x 3
455 x 3
455 x 3
455 x 3
Band PT
15
15
15
Pullups
12
10
10
Hammer Curls
35 x 12
35 x 12
35 x 12
455lbs moved well. Training is getting a little stale right now. I have been looking back at 5/3/1 templates to dabble with. Currently top 2 are Hardgainers (due to previous success running this template) and Building a Bigger Yoke (because, yoke gains).
5th Set Bench 3 Board Bench Press
135 x 10
185 x 25
185 x 25
Pullups
5
5
5
5
Side Delt Raise
35 x 12, 12
Rear Delt Raise
15 x 15, 15
Heavy Upper Back Rows - less than 45 degree bend, shrug at top, bar to belly button, some body english.
275 x 10
275 x 10
225 x 10
(I could feel these in my upper back two days later)
I hope you get what you want out of this. I checked out the Beach Body Challenge because that sounds like exactly what I want. And then Jim started talking about big legs and traps and there was very little delt and chest work so I stopped reading.
I’m completely over big legs. I’ve learned that I’m near my max in terms of muscle mass under my circumstances. I think I proved through my T-ransformation work that CT’s muscle migration theory is legit. Same weight, different look.
If I’m stuck in terms of muscle mass then no one will care of I lose two inches off my arse and add it to my chest!
Thanks JM, I hope I do too! 5/3/1 has proved itself to me time and time again for strength gains (or worst case maintenance when in a deficit). I figured a template with some extra upper back/neck focus would be a good choice for a bit.
It is nice to switch it up once in awhile, still feeling those SLDLs from my Sunday workout. Hammies are tight.
5/3/1 Yoked Military Press
145 x 5
170 x 5
190 x 7
Forgot to belt up for these. Kept remembering on my second rep…
I think the strict overhead press is the one lift that I actually have an OK ability to grind on. Many of my other lifts I just hit a sticking point and insta-fail.
5/3/1 Yoked Bench
135 x 5
185 x 5
225 x 5
245 x 5
295 x 7 (mis-loaded; this was supposed to be 285 and I thought I should get at least 8…happy to see 295 on the bar when I unloaded)
Superset my bench with Kirk Kskladbjfsakgbj Rows - from Wendler’s Article above
135 x 12
185 x 12
225 x 10
245 x 9
80lb DBs x 10
90lb DBs x 10
100lb DBs x 10
Incline bench
135 x 10
165 x 10
195 x 10
Felt strong, it has been awhile since I have done incline press.
Facepulls
34, 33, 33
Front Plate Raise
45 x 12, 12, 12
Neck Flexion
25 x 12, 12, 12
Neck Extension
25 x 12, 12, 12
I’m not going to lie, leaving each session at the gym with a nice upper back pump is addicting.
5/3/1 Yoked
Well it has been a full week since I have worked out, and squat day nonetheless. Power Cleans
135 x 5
185 x 6
185 x 6
185 x 6
Snappy work sets. Good primer to start the workout. I have no intention on pushing these very hard. Just going to put in a little work here, and as they get easier, I’ll slowly creep up the reps/weight.
Squat
135 x 5
225 x 5
315 x 5
365 x 3
405 x 3
455 x 3
Kind of flew by the seat of my pants here. Didn’t come prepared with numbers/%'s. Knew it was my 3’s week and worked up to a heavy triple. Felt good.
