.
Day 49 Bench Press
95x5
110x5
125x10 (C3 120x12)
DBBP 45x10x3, 40x10x2
SCR 110x10x5
Held a 10 minutes squat today working on getting my feet right next to each other facing straight forward, really sore but my lower body has never felt so in alignment.
Day 49 Bench Press
95x5
110x5
125x10 (C3 120x12)
DBBP 45x10x3, 40x10x2
SCR 110x10x5
Held a 10 minutes squat today working on getting my feet right next to each other facing straight forward, really sore but my lower body has never felt so in alignment.
Day 50 Squat
115x5
130x5
150x9
Sq 95x10x4
Lc 65x10x3, 60x10x1
Keep falling down, legs are beat. Good. Butt scooted down multiple sets of stairs, legs are toast. Great. Fell on my ass in front of two beautiful women, fuck. Grand!
Day 51 Military Press
60x3
70x3
75x10
Mp 10x45x4
Chins 25x4,3, BWx7,6
EzCx31x10x4
Still doing lots of chins and pullups throughout the week as well.
Day 51 Military Press
60x3
70x3
75x10
Mp 10x45x4
Chins 25x4,3, BWx7,6
EzCx31x10x4
Still doing lots of chins and pullups throughout the week as well.
Day 52 Deadlift
170x3
190x3
215x12+3
DL 135x10x4
RO 10x4
Met a powerlifter at the gym, he gave me some pointers on my deadlifting technique, that’s where the extra 3 reps came from before I started my last set. I realized i haven’t been pulling my chest through in the bottom position as much as I could be, it’s awkward to do but makes me much more stable at the same time.
Day 53 Bench Press
100x3
115x3
130x9 (C3 125x12)
DBBP 45x10x3,40x10x2
NCR 115x10x5
Day 54 Squat
125x3
140x3
160x13 (C3 155x10)
LC 65x10x4
Sq 95x10x4
Squat is feeling very solid.
Day 55 Military Press
5/3/1/ week
65x5
75x3
80x8 (C3 75x11)
My MP form is pretty shitty
Chins 10,10,9,7
MPx10x45x4
3 chins with a jeep tire between my legs, on a swingset bar dangling from chains, that was fun.
My boxers are starting to catch and tear whenever I do any sort of lunge or squat movement, I take it as a sign that my legs are growing, either that or I used hot water last cycle.
Day 56 Deadlift
180x5
205x3
230x8 (C3 225x7)
DLx135x10x3
ROx10x3
Day 57 Bench Press
110x5
125x3
140x6 (C3 135x8)
BP 75x10x5
PCR 120x10x5
I tried doing some easy bar curls, straight bar curls, and both of them hurt like hell. I was using the bar, with no weight, I could of tossed it 20 feet in the air with one arm, but it felt more like the bones in my forearms were being wrenched with every single rep. If anyone has any suggestions, please share. I’ll just stick to dumbbells for now.
Day 58 Squat
Pretty shitty day at work, by the end of the day I had a burning hatred for people in general, watching parents belittle their children and how mentally abusive some of them are. Thinking of what kind of people these kids are going to grow up to be.
So I harnessed this energy and went to squat.
130x5
150x3
165x11 (C3 160x8) I need to get angry more often.
Sq 95x10x4
LC 70x10x4
Day 59 Military Press
Deload week
45x5
45x5
55x5
Dipsx10,8
NChinsx10,6
I read in a recent Wendler article about making a shelf with your lats, I tried this and it made a big difference in how the bar felt.
Day 60 Deadlift
135x5
135x5
145x5
Situps 20x2
Back extensions 20x2
Feel like shit, funny how i get sick on deload weeks.
Day 61 Bench Press
60x5
75x5
85x5
DBBP 45x10x2
NCR 120x10x2
Dumbell curl 20x10x2
Band pulldowns 30x2
Still sick, elbows are really crunchy and pop a lot.
Day 62 Squat
70x5
95x5
105x5
Front Squats 95x10x2
LC65x10x2
Cycle 5!
Training maxes:
5th cycle MP-90, DL-250,BP-150,SQ-185
Day 63 Military Press
60x5
70x5
80x8 (C4 75x8)
Chins 8, 25x2x2, 35x2x4 1/2
MP 10x45x5
DBCurl 20x10x3 (elbows are feeling better each time I do any kind of curl)
Dipsx5
Behind the head band pull apartsx20
Face Pulls75x10x2
Just a lot of dicking around at the end, was fun though.
Day 64 Deadlift
165x5
190x5
215x9 (C4 205x9)
DL 135x10x4
RO 10x2, 15 second holds from feet as far out as I could roll x2
I’m starting to really find my groove for this lift, I’ll try to get video up next week.
Overdid it a bit yesterday, went running with the dog to try and wear him out like never before, we sprinted up a few hills and just went crazy.
Going to go shovel snow with a purpose!
Going to change up the assistance for the next few cycles to bring my arms up a little bit more.
5/3/1 Assistance
Military Press/ jog-
-DB MP 5x10
-Chins Varying Grips (P/S/N) weighted
-Dips 5x10
-DB Curls 5x10
-Lat Pulldown 5x10
Deadlift/sprint-Chin Throughout
-Deadlift 5x10
-Ab rollouts bridges/side bridges circuit 3x, stretch holds
Bench Press/jog-
-Dumbell Bench 5x10
-Cable Row Varying Grips (P/S/N)* 5x10
-Pressdown 4x12
-EZ Curl 4x5 Go Heavy
-Face Pulls 4x12
Squat/sprint- Chin throughout
-Front Squat 5x10
-Leg curl 5x10
Warm up-
Foam roll
Jump Rope
Maximum Strength Warm-ups modified
3 sets- bar,5,5,3 of main movement before work sets.
*(P/S/N) Alternated in that order throughout cycles