Half the gym (including the squat rack) was cut off today due to water damage so I had to bench instead of squat
BENCH-warm up
150x5
175x5
200x10
INCLINE DB BENCH-
75x10, 6
60x10
50x14
50x10
WIDE GRIP PULLUPS-x15, 11, 7, 6, 7, 4 = 50 total
DB CURLS-40x6, 30x10, 12, 10
ROPE PRESSDOWNS/ ONE ARM PRESSDOWNS no rest between for the pump
5 sets x 10-20 reps
1 mile run on the track because, i have my PFA coming up in a couple months
FOOD-
0600-egg and cheese omelet, 1 scoop whey, 4 slices bacon
1100-3 oz. lunch meat turkey, large salad with ~3/4 cup tuna w/ blue cheese dressing, 2 packages plain oatmeal
1330-1/3 cup brown rice cereal w/ 2 tbsp PB and sugar free chocolate syrup (stolen from JM tastes amazing!), 1 scoop whey
1530- workout with 20 grams bcaa’s and creatine malate
1700-pork chop, captain crunch, vegetables, potato, 1 scoop whey
I felt great going into it today and ended up killing it on squats
SQUAT
210x5
240x5
270x16! ( 45 pounds and 1 rep from when i started 5/3/1 on June 16th)
Some abs
Jump Rope-300 total jumps
Press 5’s day
MILITARY PRESS
barx15
85x5
110x5
115x15 PR (~172)
JOKERS
135x3, 3, 4
145x2
150x2
SEATED DUMBBELL PRESS
65x8
55x11, 7
CHINS(spread throughout workout)
BWx15, 8, 7, 10, 8, 6
LATERAL RAISES
20x15, 10
15x20
DIPS
BWX25, 15
CABLE CURLS
70x20, 10, 11, 12
Could you explain the “joker” sets?
It was one of Jim’s additions to Beyond 5/3/1. It’s just going up in weight in a specific rep range after your main 5/3/1 set for the day as a way to get more work in on the big lifts if you are feeling especially good that day. He goes into detail in the book and i strongly recommend reading it if you plan on sticking with 5/3/1 for awhile, it gives a bunch of different variations and ideas to keep you busy for a long time.
I’m going to start posting in here again. Just started 5/3/1 up again so ill start by posting just my main lifts from the past couple weeks. Weighing about 170 on 2600 calories a day gaining a couple pounds a month and creeping my way closer to 185 or so. All PR’s are based off the calculation given in 5/3/1, weight lifted x reps x .0333 weight lifted = approximate 1RM.
5s week
Military Press-95x5, 115x5, 125x8
Power Clean-115x5, 135x5, 155x8
Squat-215x5, 254x5, 280x8
Bench-155x5, 180x5, 205x10
Deadlift-240x5, 270x5, 315x12
3s week
Military Press-105x3, 120x3, 135x8
Power Clean-125x3, 145x3, 160x11(PR 218)
Squat- 230x3, 265x3 300x8(PR 380)
Bench-170x3, 190x3, 215x9 (PR 279)
Deadlift-260x3, 300x3, 335x4
1s week
Military Press-110x5, 125x3, 140x7, jokers-150x1, 160x1, 185xfail, 185 push pressx2
Power Clean- 135x5, 155x3, 170x12(PR 237)
Squat-245x5, 270x3, 315x10(PR 419) this was a goal of mine for awhile to get that feeling like I own 315.
I will be posting my full workout from here on out.
Not sure why the pics are distorted.
My left elbow was bothering me from squatting yesterday, mostly on the meaty part of the outside of my elbow running up into my bicep. I I decided to cut my workout short to give it a rest. Hopefully after my deload next week I will be good to go.
Bench-180x5, 195x3, 230x6
Close Grip Incline Bench-155x10
^I will be focusing on these for a while on my bench days. Regular grip Incline BB always makes my shoulder click and just doesn’t feel right but these feel great. My index fingers are on the edge of the smooth part of the bar and I really focus on keeping my elbows in tight.
Deadlift-280x5, 315x3, 350x1, 1
Barbell Row-185x10, 10, 10, 10
Shrugs-185x20, 20, 20, 20
Buffalo Bar Front Raises-45x15, 15, 15, 15, 15
Deads felt real heavy today.
13MAY14
I had planned on doing my deload squat workout today but, my left knee has been bothering me so I did my deload Press instead. I’ve never had this pain in my knee before its on the front/ lower outside portion of my knee and it hurts to extend all the way and to squat down. I’m iceing it a couple times a day and taking advil now. Hopefully it feels better by next week.
Military Press-65x5, 85x5, 105x5
Football Bar Bar Bench Medium Grips-135x10, 155x3 paused, 175x3 paused, 195x3 paused, 205x2 paused, 215x2, 115x35
14MAY14
Today was supposed to be an off day but, we had to go to the gym for an hour after work today for PT. I walked in planning on just messing around and doing some mobility work but, I couldn’t help but lift and ended up getting some good work in.
Lat Pulldowns-140x12, 120x12, 100x12, 80x12
One Arm Cable Pulldown Flexing Lats Hard at Bottom-3 sets of 12
Smith Maching Bent over Rows- 135x12, 155x10, 165x10, 165x10, 135x11
Flat DB Bench-60x10, 70x8, 80x6, 90x6, 100x6(PR I’ve never touched the 100’s on DB Press before, my best was 90x7 though)
Incline DB Alternating Arms-75x5, 5
Cable Flys-4 sets of 15
Reverse Grip One Arm Pushdown-4 sets of 12
19MAY14
Back to buisness today after my deload week. Had an amazing bench workout. My left knee is still messed up so I think what I’m going to do is just do hamstrings on both tuesday and Friday in place of my squat and dead workouts and just push those back a week so during my next deload I’ll be doing my ones week of squats and Deads most likley just doing the prescribed reps.
Today’s work:
Pulldowns-100x15, 140x10, 10, 9, 120x10
Face pull-20x15, 20, 20, 20
Bench-160x5, 185x5, 210x12(PR 293) I have not one rep maxed on bench in over a year but, when I did it was 260 and more like 175 for 12 so I’m exited to see where it must be at now. Hopefully 285 .
CG Incline Bench Bench l-135x5, 155x8 165x4, 135x7 paused, 135x4 paused
Triceps one arm pushdown-8 setting x12, 12, 10
Lat Maxhine-95x15, 15, 15
Cable Flys-15, 10, drop weight, 15
Shrugs 3x10-20 80x15, 20
