Okay so I bought 5/3/1 and figured I would give it a spin. But I skipped Bench day yesterday and we can’t have that so I combined.
Bench
105x5
125x5
145x5
160x5
185x5
210x7
Deadlift
135x5
175x5
215x5
225x5
265x5
300x10 (that felt pretty good because belt = no back pain. In fact if my didn’t grip give out I could’ve done more)
Close-Grip Bench Press
135 5x10
I think I really like it because I know I did something and I walked out feeling great.
5/3/1 Squats
45x5
135x5
155x5
185x5
195x5
225x5
255x7 (called it quits early)
Front Squats
135 5x10 (ow)
I did 3 sets of Pallof Presses in between my Front Squats
Yea I like this program
OHP
55X5
70X5
80X5
90X5
100X5
115X10
85X10
75 4X10
Pullups
2X10
Pullups
2X10
1X5
Barbell Rows
95 3x10
Dumbbell Pullovers
55X12
65X12
75X12
Back Flies
10x10
15 2x10
Used shorter rest times than I am used to mostly because I had some errands I had to do before work
Squats
120x5
150x5
180x5
210x5
240x5
270x8
Front Squats
5x10
Palloff Presses
30 4x10
40x10
Pullups
7x4
1x5
I did Pullups in between all of my working sets of Squats and Front Squats as well as Palloff Presses in between Front Squats.
Bench
100x5
125x5
150x5
175x5
200x5
225x6
It didn’t occur to me until just now I was supposed to do sets of 3… o well.
Close Grip Bench
135 5x10
Dips
4x10
1x15
Chest Flies Super-setted with some rotator work
20 2x10
25 1x10
I was in and out in about 75 minutes which is pretty quick for the weekends for me.
Deadlift
135x5
175x5
205x3
255x3
280x3 (added belt)
315x10
Good Mornings (First time ever doing them)
bar x10
95 2x10
135 2x10
Pullups (Switched grip each set)
9x5
1x7
Rear Delt Flies
10x10
15 3x10
OHP
55x5
70x5
80x3
95x3
110x3
120x11
80 5x10
A set of pullups in between down sets.
It is always great to have someone make fun of you when you are doing light sets and then watch them walk over to the smith machine load up 5 plates and then do quarter squats with crazy loud grunting…
Squats
120x5
150x5
180x3
225x5
255x3
285x7
I wimped through the first 5 sets because my back was hurting from work but I got underneath 285 felt like I could do 10 just quit with some gas in the tank.
Front Squats
135 5x10
Pullups 4, 5, 6, 7, 8 after each front squat set
Bench
100x3
120x5
150x3
185x5
210x3
235x6
Close-Grip Bench
135 5x10
Pullups
5, 6, 7, 8, 9 in between close grip sets
Band pull-aparts
3x15 each arm
Dips
4x10
1x15
Yea I was excited about the bench it was not too shabby I thought.
Deadlifts
135x5
175x5
205x3
265x5
300x3
335x9
Dumbbell Rows
55x10
65x10
80x10
4 quick sets of pullups and limped out.
OHP
50x5
65x
80x3
100x5
1103
125x9
75 5x10
Pullups in between down sets of OHP
5x5
1x10
Not bad on less than 5 hours of sleep after a 14 hour shift. Now back to work.
Squat and Bench deload
Squat
115 4x5
150x5
185x5
Tried DLing 405 but couldn’t lock it out but I prolly shouldn’t have tried due to no warmup for it.
Bench
100 4x5
125x5
150x5
225x4 So I felt like I did something
Pullups
5x5
Band Pullaparts
3x15 each arm
And I have an AT for the next 2 weeks and not sure if I will have access to a gym. See what happens.
There is actually a not shitty gym here at mcas Yuma so I decided to do my squats here. Um the 50 degree temp difference I think had quite a bit of effect on my endurance (as well as being up for 36 hours the previous day which included my once-a-month drink-a-thon)
Squats
45x5
135x5
155x5
185x5
215x5
235x5
265x5
I could not breath at all through these so I just did the minimum
Front squats
145 3x10
Pullups
5x5
At least I did something. …
Benching in 100 degree gym not fun
45x5
135x5
155x5
185x5
215x8
Close-grip
145x10
135x5
Wow no stamina in triceps this week
Overhead dumbell tricep extension
30x10
40x10
50x12
Looked around and said fuck it it is too hot in here
So um just decided to spend the rest of my AT as an alcoholic and do the bare minimum of morning PT but I am back home and gonna pick up where I left off.
Military Press
55x5
70x5
80x5
90x5
100x5
115x13
75 2x10
65 3x10
did 8 or 9 sets of 5 of pullups in between presses.
I feel better now.
Yesterday I did some back stuff.
Pullups
15
10
5
One-armed dumbbell row
55x10
65x10
85x10
Band pullaparts
4x15
Straight-arm pulldowns
100x10
110x10
120x10
Squats yesterday
125x5
155x5
185x3
215x3
250x3
280x5 the last 2 kind of looked like good mornings
Front squats
135 5x10
(20 or so minutes watching my brother roll)
Leg press
1 plate x10
2 p x10
3 p x10
Benching in 100 degree gym not fun
45x5
135x5
155x5
185x5
215x8
Close-grip
145x10
135x5
Wow no stamina in triceps this week
Overhead dumbell tricep extension
30x10
40x10
50x12
Looked around and said fuck it it is too hot in here
There is actually a not shitty gym here at mcas Yuma so I decided to do my squats here. Um the 50 degree temp difference I think had quite a bit of effect on my endurance (as well as because ng up for 36 hours the previous day which included my once-a-month drink-a-thon)
Squats
45x5
135x5
155x5
185x5
215x5
235x5
265x5
I could not breath at all through these so I just did the minimum
Front squats
145 3x10
Pullups
5x5
At least I did something. …