Inc DB press
35x10 45x8 50x8 55x8 60x8 PR
Weighted pull-ups
BWx8 25x8 25x7 25x6 35x5
Standing OH press
Barx8 65x8 75x8 85x6 95x6
DB rope pulldowns
50x12 70x12 80x8
BB curl
barx10 65x8 75x8 65x8
Crappy workout today because i couldn’t squat. For some reason my hip flexor was feeling tight, i’ve never had a problem with this and i do stretch it often so i think it was just a freak thing, maybe some kind of cramp, but i did not want to push anything so i skipped over squats after getting through 3 warm-up sets.
Also my ipod was dead and thats where i keep all my exercises and write everything down and i forgot i had to do hack squats so i ended up doing regular leg press, which i don’t like at all because of how it feels on my knees, leg extensions, lying hamstring curls and seated calf raise, so everything was kinda screwed up.
BP
Barx12 95x10 135x8 145x6 155x6 155x6 165x8 PR +2 reps I wasn’t feeling that strong on bench today, but i unracked 165 and i told myself, im not re-racking the bar until i get 8 reps so i got 7 and the 7th went up slow but it felt like i could get one more and i just got it, it was a real grinder and for a second i didnt think i was going to get it but I got it and im happy about it.
Cable Row, this didn’t go as well as i wanted it to today
120x8 135x10 150x8 165x6
CGBP Tri’s felt fried from the 165 set on regular bench press so i didn’t go too heavy on this today
Barx8 95x6 115x8 135x6 135x6 135x6
Culdn’t do incline curls because of cuts i have on my hand
5lb external rotations
Not such a good workout today, my lower left back felt a bit strained after this, and i just was overall not in the mood for some reason, i’m thinking about taking a couple days off
RDL
135x8 135x8 155x6 175x8 Was out of focus and miscounted sets
Leg press with feet high, worked up to 4 plates but i am not liking how the heavier weights are feeling on my lower back
Lunges
25x4x8
Leg extensions
same as last time i think
Calves 90x3x10
I’ve taken 2 or so weeks off due to being away and a strained back muscle thats healing up. I’m going back today and i think I’m going to try to do some back and shoulders work and see how it goes.
I’ve done 2 workouts so far, one for back and shoulders and one for legs today. I forgot to record the weights but they weren’t anything too heavy as i was just kinda feeling around for where my back is in terms of recovery. Seems pretty good, 95% better (knock on wood) I think in another week or 2 ill be able to hit things full force again. Anyway today was a pretty good workout
did squats, RDL’s lunges, leg extensions, then calves. Didn’t record weights for all sets
I’ve been going to the gym for the last week or so but without a real plan, i’ve just been going light and making sure my back was ok and such, i think next week i will get back on the previous split but with a few slight changes.
Ok, I’m going back on my upper/lower split for a few more weeks, or until i stop progressing. I’m switching cable rows for BB rows and I’m adding some rear delt dumbbell flys in.
Will post again later after workout.
Incline DB press
35x8 45x6 55x8
pull-ups
did bwx6-8 for all sets
standing OH press
barx8 65x6 75x6 85x6
cable rope pull-downs
60x10 70x8 80x8
rear delt flys DBs
15x2x10 20x8
Out of time, also i had a headache and wasn’t feeling good, most likely from being dehydrated. I’m trying to focus on increasing my water intake.
BP
barx8 95x6 135x8 155x6 165x6
BB row
barx8 95x8 135x6 135x6 155x5
CGBP
95x8 135x6 135x6
standing DB curl
20x10 25x8 30x8 35x6
external DB rotations
5x4x12-15
squat
barx10 95x8 135x6 135x6 155x6 175x6
forgot to record the rest of this workout.
I got 5/3/1 and will be beginning that very soon, but i am going to take the next week or so to test my maxes. I went in today to see my deadlift max, and i worked up to 185x5 or 6 but something by the back of my knee was feeling tight, and i decided to stop there. I think my max is about 235, but i am really just taking an educated guess on that. I’m hoping in reality it is a lot higher than that since its been there for a couple months now, although i have not used the conventional deadlift for a couple months.
Anyways i still have squat and bench to test. I think my squat may have decreased for some reason but we’ll see. I look forward to starting 5/3/1 and I’m currently thinking about which program to do, (Boring but big, Triumvirate etc…)
Tested bench max today, i went in with the goal of 205 for 1 and i hit it so big PR of 20lbs.
Bench press:
barx10 135x6 155x4 175x2 185x1 195x1 205x1 PR +20lbs
In the beginning sets i was having a problem getting tight and into a good setup, but as i got to my last couple sets my setup got better.
I did some back work after this
BB rows with T-barbell? Not sure what its called but i put my palms facing each other, also im pretty sure the bar weighs close to 65lbs so i’m just going to list the total weight ON the bar
50x8 50x8 90x6 90x6
Rear delt flys
did 3 sets of 8 but not sure of the weight
Shrugs machine thing, 4 sets of 8-10 with 45lb on each side
Overall i felt this was a very good workout, and am happy with how the benching went.
On a side note, i’ve been getting a load of stretch marks on my pec-delt tie ins, and my biceps, they suck
Standing Military press
ramped up to a one rep max, 115x1 I am much stronger on the seated military press, as i have recently hit 115x8 on that, but i think maybe that is due to backward lean and allowing some of the chest into the movement? I’m not sure, either way i will be using this max for 5/3/1
Arnold press
35x8 40x8 45x7
tricep rope pulldowns
3x?x8-10
rear delt flys
3x?x8-10
external rotations
3x5x10-12
Man, if stretch marks are coming now, you’re going to keep getting them. Just wait til you start getting them on your lats and triceps 
[quote]165StateChamp wrote:
Man, if stretch marks are coming now, you’re going to keep getting them. Just wait til you start getting them on your lats and triceps ;)[/quote]
You don’t even know man, i guess my skin just sucks. I have to admit when i first got them and they werent that big i was like cool im growing and i got stretch marks. Now that there going crazy i really do not like them, i even have some small ones on my tri’s
Just checkin in on you man… what set up are you planning on using with 5/3/1? One he set up or are you going to set up your own accessory work?
Just curious man.
Keep killin it!
JD
[quote]johndylan15 wrote:
Just checkin in on you man… what set up are you planning on using with 5/3/1? One he set up or are you going to set up your own accessory work?
Just curious man.
Keep killin it!
JD
[/quote]
Right now i’m leaning towards triumvirate, althought “Boring but big” isn’t completely ruled out yet. For triumvirate i’m thinking bout mostly using what he has given as they seem like good examples but modifying it slightly. For example this is what im contemplating;
Military Press 5/3/1
Dips 5 sets of 15 reps
Chin-ups 5 sets of 10 reps
Deadlift 5/3/1
Weighted Back extensions 5 sets of 12 reps
Hanging Leg Raise 5 sets of 15 reps
Bench Press - 5/3/1
Dumbbell Incline Bench Press 5 sets of 10 reps
Dumbbell Row 5 sets of 10 reps
Squat - 5/3/1
Lunges 5 sets of 10 reps
Leg Curl 5 sets of 10 reps
If anyone following my log has experience with 5/3/1 and has suggestions for me please feel free to comment.
I have been on 5/3/1 for about the past 8 months… Although I made many many changes to the regular layed out plan. I made it better fit me. As far as you set up, if it works for you then do it. I would get bored with 5 sets of 10-15, but that is also just me and like I said if it works… Do it.
You just have to play with it and see what is going to work best for you