[quote]JoeGood wrote:
Do 5/3/1 or someone will eat you.[/quote]
promise?
Cardio Complexes
DL, SLDL, Row, Front Squat, GMs, Back Squat
8, 7, 6, 5, 4, 3, 2, 1 x 45 90 secs rest
yes, only 45 b/c lifting it over my head does not bother my shoulder 
BB Curls 1x8x30, 1x8x40, 1x6x50
Crunches 3x10
Push ups 3x5… weak… 
[quote]kmcnyc wrote:
Joe never mentioned a hot tub.
he has been holding out.[/quote]
like totally!!!
[quote]nlmain wrote:
[quote]kmcnyc wrote:
Joe never mentioned a hot tub.
he has been holding out.[/quote]
like totally!!![/quote]
It’s huge. It’s not a hot tub as much as it is a hot pool 
[quote]rondastarr wrote:
[quote]nlmain wrote:
[quote]kmcnyc wrote:
Joe never mentioned a hot tub.
he has been holding out.[/quote]
like totally!!![/quote]
It’s huge. It’s not a hot tub as much as it is a hot pool :)[/quote]
okay now I need to move too… lol
So I started 5,3,1… and the first day was a disaster.
It never occured to me that I should probably write down what I was supposed to do before I got there… so I had to wing it. Wow, it was boring. Everything felt light and easy, meh.
Now today I put some forethought into the process and wrote down what I had to do. It was squat day, and I though I may die.
Squat 1x10x45, 1x5x95, 1x5x105, 1x6x120, 5x10x70
GMs 2x10x45, 2x10x55, 1x10x65
Front Squat 2x10x45, 3x10x55
I am thinking this day may be a little squat heavy and I may want to figure on another quad exercise instead of fronts… or maybe I will stop feeling like I am going to puke and fall down all at the same time:p
You lived, just have something to eat with you.
Squats won’t kill you. And you can never do too many in my book.
lunges with dumbbells or barbells are my other quad move.
Deadlift
1x5x115, 1x5x125, 1x6x145, 1x1x165, 1x1x185, 1x1x215, 1x1x225, 5x10x95
SLDL
1x10x45, 1x10x55, 1x10x65, 1x10x75, 1x10x95
Good Girl (hip adductor) 2x10x115, 1x10x125, 1x10x135, 1x10x145
Bad Girl (hip abductor) 5x10x115
Bench Press 1x10x45, 1x5x75, 1x5x95, 1x8x110, 1x1x115, 1x1x125, 1x1x135, 1x1x140, 2x10x75, 3x10x85
HS Low Row 2x10x35, 2x10x45, 1x10x55
HS Iso Row 2x10x45, 2x10x55, 1x10x70
While a 140 Bench isn’t a PR, it is something I have not accomplished in a while, so that is good
I have to admitt that I fucked up my 531 schedule for bench b/c I lost the paper I had it written on for today… I will have to figure something out to fix that.
531? COOL!
You need to remember you sheet.
nice bench
Hey, that contraption you were using a couple pages back as a ‘squat helper?’
My new gym has one and I saw people using it as a situp thing. I thought of you! 
Squat 1x8x45, 1x6x55, 1x6x95, 1x5x105, 1x5x120, 1x3x135, 1x1x155, 1x1x185, 3x10x80, 1x3x95, 1x1x95
Goodmornings 2x10x45, 2x10x65, 1x10x75
SLDL 1x10x45, 2x10x65, 2x10x75
The 185 squat was not pretty, it felt heavy, it was high, and it completely sucked… I can’t decide if I should count it or not.
I know I complained about the amount of squat last week but I have to say it was better this week. That said, toward the end, even with the light weight, I felt like I was going to fall on the floor.
I taught I guy how to DL but still couldn’t get him to realize his back was not straight but more like a limp noodle… maybe he picked up something that was helpful shruggs
[quote]mom-in-MD wrote:
Hey, that contraption you were using a couple pages back as a ‘squat helper?’
My new gym has one and I saw people using it as a situp thing. I thought of you! [/quote]
I don’t see how it could be used that way… but hey, it is possible I suppose
your feet go underneath the thing and you calves on those pads…the big/flat part is the thing your back goes on?
its weird, and I’d just assume do crunches? I guess maybe its meant to mimic someone holding your ankles??
Bench Press 1x10x45, 1x10x65, 1x5x100, 1x5x115, 1x1x130 2x10x70, 2x10x85, 1x9x95
HS Iso Row 1x10x45, 2x10x55, 2x10x70
HS Low Row 3x10x35, 2x10x45
That 130 bench felt heavy and that sucks. That said I have been working late alot and the last time I benched was over a week ago so that might be the reason. I probably won’t be working late to much any more so that is good, I can go to the gym more often
Deadlift 1x5x115, 1x5x125, 1x5x135, 1x1x155, 1x1x185, 1x1x205, 1x1x225, 3x10x115, 2x6x125
SLDL 3x10x45
GG 3x10x135, 2x10x145
BG 5x10x115
Tried to go with out my gloves today but by the time I got to SLDL my hands were on fire so those got cut short. Other then that my Sumo DL seems to be coming along well.