Congrats. I recently moved away from 5/3/1 as a total program. Now I’m using it with some other routines. There is a lot to like about it, but I just got bored.
Cycle 1, Week 1 Deadlift Day
RDL warmup
8/45
5/95
Conventional pulls
5/120 DO
5/138 mixed
5/157
5/10/95 BBB DO and from a deficit
Front squat
3/8/55
Lat pulldown
3/8/70
Weighted hypers
3/8/10 behind head
Single leg extension machine
3/8/20
Situps on decline bench
3/15
Keeping everything very light. Focusing on very strict form. This was the first time pulling since my meet in September. I will feel it tomorrow.
In other more exciting news, our friend G1 received an invitation to compete at the IPF Raw World Classics in South Africa next June. 2014 will be the first year the event will have a masters division, and participation is by invite only. G1 got asked because of his winning performance this past summer at USAPL Raw Nats in the M2a 83 kg class. Quite an accomplishment!
[quote]kpsnap wrote:
25 years ago today my husband and I stood before a judge and got married. It has been a crazy ride. [/quote]
Wow - a silver anniversary! Congrats!
Congrats on the 25!
Yes! Congrats on your Silver Anniversary. I wish I could be going to South Africa to compete.
25 years,excellent. thats dedication!
Behind in logging.
Wednesday. Cycle 1, week 1 Bench
Band pullaparts
2/10 front and back
Standing cuff rolls
10/5
10/8
Flat bench
8/45 w/u
5/55
5/63
5/72
5/10/45 BBB
Reverse-grip BB row
3/8/55
Cable tricep pushdown
3/8/60
Seated face pulls
3/8/70
Paused DB shrug
3/8/40
Situps on ball
3/10
Cycle 1, week 2 Squat
Squat
5/45 w/u
3/65 w/u
3/81
3/92
3/103
5/10/70 BBB
RDL
3/8/100
Lying Hammie
3/10/50
Adductor/abductor
3/10/60
Plank
3/70 sec
Play day
Band pullaparts
2/10 front and back
Standing cuff rolls
10/5
10/8
DB flat bench
8/17.5 w/u
3/10/25
Seated row
3/10/70
A) Hammer curl
3/10/12.5
B) DB tri kickback
3/10/10
DB front/side/rear delt
3/9/5
DB row
3/10/30
Chins
2/5
We all need a play day from time to time.
Good work KP. 5/3/1 will sneak up on you and get pretty challenging. Its my go-to program for a lot of reasons.
Cycle 1, week 2 Deadlift
RDL w/u
8/45
5/95
Conventional pulls
3/130
3/148
3/167
5/10/111 BBB
Front squat
3/8/60
Lat pull down
3/10/70
Single-leg extension
3/10/20
Weighted hypers
3/8/12.5 behind head
Sit-ups on decline bench
3/20
Cycle 1, Week 2 Bench
Flat bench
8/45
5/55
3/60
3/68
3/77
5/10/51 BBB
Reverse-grip BB row
3/10/55
Seated face pulls
3/10/70
Tricep push down
3/10/60
Paused DB shrug
3/10/40
Sit-ups on ball
3/12
Pansy-ass weights.
Looking good. I like 5/3/1 because it provides a steady climb.
Pansy-ass will soon turn into massive weight. Happy thanks-turkey day!
I hope you and your family are having an awesome thanksgiving.
The training is looking really good.
Had a great Thanksgiving but woke up with the runs.
Went to a new gym and pushed through even though I felt weak. Ran into a slight problem with the cage. It was so wide that there was about one finger of clearance on either side where the bar is racked. I had a difficult time walking the weight out without banging it several times.
Squat
5/45 w/u
3/70 w/u
5/86
3/98
1+/110 . . . This is the only set each cycle that I am repping out. I did 5.
5/10/81
RDL
3/8/105
Lying hammie
3/8
Good girl/bad girl
3/8
Nice squatting lady.
[quote]kpsnap wrote:
Had a great Thanksgiving but woke up with the runs.
[/quote]
That’s nothing. Business partner once invited me to Thanksgiving at his place. Half the family (including me) got food poisoning and spent the next day barfing.
Good work, BTW.