Todays Workout
Low Bar Squat SS/w BW Pull-ups (various grips) Try to get 10
135x5
135x5
185x5
205x5
225x5
245x5
Flat Barbell Bench Press SS w/DB Curls(Hammer + Supinated) 10-14 Total Reps
135x5
135x5
155x5
175x5
200x5(AMRAP)
175x5
155x9(AMRAP)
All sets are paused at the bottom
Deadlift SS w/DB Lateral + Rear Delt Raises
135x5
185x5
235x5
285x3
335x3
400x5(AMRAP)
Every rep is a hard reset, Use straps when grip starts becoming an issue
Low Bar Squat SS/w BW Pull-ups (various grips) Try to get 10
135x5
145x5
175x3
185x5
215x5
245x5
Flat Barbell Bench Press SS w/DB Curls(Hammer + Supinated) 10-14 Total Reps
135x5
135x5
155x5
175x5
185x5(AMRAP)
All sets are paused at the bottom, not traditional touch and go
Deadlift SS w/DB Lateral Raises (20lbs)
135x5
185x5
235x5
285x5
315x5
355x(AMRAP)
315x5
275x5
Every rep is a hard reset, Use straps when grip starts becoming an issue
4 sets of Weighted Rope Crunches
3 sets of farmer walks w/ 90lb Kettleballs
Low Bar Squat SS/w BW Pull-ups (various grips) Try to get 10
135x5
135x5
185x3
205x3
245x3
275x3+(AMRAP)
245x3
205x3+(AMRAP)
Flat Barbell Bench Press SS w/DB Curls(4 total sets) 10-14 Total Reps
135x5
135x5
155x5
175x5
185x5
195x5
All sets are paused at the bottom, not traditional touch and go
Deadlift SS w/DB Lateral Raises
135x5
185x5
235x5
275x3
315x3
355x3
Every rep is a hard reset, Use straps when grip starts becoming an issue
Hanging leg raises for 5 sets for 15 reps
Low Bar Squat SS/w BW Pull-ups (various grips) Try to get 10
135x5
135x5
185x3
205x5
225x5
245x5
Flat Barbell Bench Press SS w/DB Curls(4 total sets) 10-14 Total Reps
135x3
135x3
155x3
185x3
205x3+(AMRAP)
185x3
155x3+(AMRAP)
All sets are paused at the bottom, not traditional touch and go
Deadlift SS w/DB Lateral Raises
135x5
185x5
235x5
275x3
315x3
355x3
Every rep is a hard reset, Use straps when grip starts becoming an issue
Hanging leg raises for 5 sets for 15 reps
Welcome back, Jzy. Did you figure out a way around your meal restrictions?
[quote]LiftingStrumpet wrote:
Welcome back, Jzy. Did you figure out a way around your meal restrictions?[/quote]
I decided to focus on a mass building phase, with an emphasize on the main lifts for strength till the beginning of October. My goal is to be 190lbs or as close as possible, with as little body fat gain as possible. I am not eating like a slob, but I am being more loose with my diet for this phase.
For my 2.5 month cut in October till December, I have decided to suck it up and spend the money and tailor my diet specifically for cutting. I plan on stocking up on a lot of chicken, a lot of eggs, tilapia, oatmeal, sweet potatoes, yogurt, and HOT SAUCE!!! Will look into buying a scale, as well as a pressure cooker/crock pot.
Thanks for checking in, I appreciate it!
Low Bar Squat SS/w BW Pull-ups (various grips) Try to get 10
135x5
135x5
185x3
205x5
225x5
255x3 (should’ve stayed with 245, missed my reps)
Flat Barbell Bench Press SS w/DB Curls(4 total sets) 10-14 Total Reps
135x5
135x5
155x5
175x5
195x5
All sets are paused at the bottom, not traditional touch and go
Deadlift SS w/DB Lateral Raises
135x5
185x5
235x5
285x3
335x3
385x3
Every rep is a hard reset, Use straps when grip starts becoming an issue
**This was Fridays workout, just couldn’t post it over the weekend
6/22 Monday Workout
Low Bar Squat SS/w BW Pull-ups (various grips) Try to get 10
135x5
135x5
185x3
225x5
245x3
275x3(AMRAP)
245x3
225x5(AMRAP)
Flat Barbell Bench Press SS w/DB Curls(4 total sets) 10-14 Total Reps
135x5
135x5
155x5
175x5
195x5
All sets are paused at the bottom, not traditional touch and go
Deadlift SS w/DB Lateral Raises
135x5
185x5
235x5
275x3
315x3
355x3
Every rep is a hard reset, Use straps when grip starts becoming an issue
Hanging Leg Raises 4 sets till Form Failure
Low Bar Squat SS/w BW Pull-ups (various grips) Try to get 10
135x5
135x5
185x3
225x5
255x5
Flat Barbell Bench Press
135x5
135x5
170x5
190x3
225x1(AMRAP)Didn’t have a spot, could’ve got this for 1 or 2 reps more
190x3
170x9(AMRAP)
All sets are paused at the bottom, not traditional touch and go
Deadlift SS w/DB Lateral Raises
135x5
185x5
235x5
285x5
335x5
355x5
Every rep is a hard reset, Use straps when grip starts becoming an issue
Ab Work 5 sets of Rope Crunches
Low Bar Squat SS/w BW Pull-ups (various grips) Try to get 10
135x5
135x5
185x5
205x5
225x5
245x5
Flat Barbell Bench Press
135x5
135x5
155x5
175x5
195x5
All sets are paused at the bottom, not traditional touch and go
Deadlift SS w/DB Lateral Raises
135x5
185x3
235x3
285x3
335x1
385x1
435x1 BELT + Straps
485x1 BELT + Straps
Ab Work Ab Crunches 5 sets x 12
Hello All!
So today marks the day that I begin my 3 month BBB 5/3/1 program. I have purposefully set the marks a little bit lower than my actual training maxes and will be following the core guidelines of the program to the tee. I plan on training balls to the wall, and I know Wendler advises just to hit your prescribed reps but I’d like to decide that for myself. I am currently sitting at 178, only about another 12lbs hoping to gain 6 lbs with as little fat gain as possible over the next 3 months and cut with indigo-3g, and micro pa. Getting ready for mid tour in December, looking to make a splash and impress the folks at home…wish me luck
Shoulders
3 sets of Pullups Dead Hang AMRAP Warmup
Barbell OHP**
5x65
5x75
3x80
5x85
5x100
5+x115
5x100
5+x85
** ALL sets are paused at the bottom on shoulder shelf**
10x80*
10x80*
10x80*
10x80*
10x80*
Try to keep to the 1 minute rest
Lateral Raises
( 10x20lbs ) x 5
Weighted Dips
( 10xBW+35 ) x 5
Squat Day - Wednesday
5 x 135lbs
5 x 155lbs
3 x 175lbs
5 x 185lbs
5 x 215lbs
5 x 245lbs (AMRAP)
5 x 215lbs
10 x 185lbs (AMRAP)
9 x 185lbs
10 x 175lbs
10 x 175lbs
10 x 175lbs
10 x 175lbs
Quad Leg Curl
80lbs x 10
80 x 10
80 x 10
80 x 10
80 x 10
Barbell Curls
10 x 65lbs
10 x 65lbs
10 x 65lbs
Ab Work
Deadlift Day - July 3rd
5 x 175
5 x 215
5 x 285
5 x 305
6 x 345
5 x 305
9 x 285
10 x 260
10 x 260
10 x 260
10 x 260
10 x 260
AB Work (Hanging Leg Raises + Ab Wheel)
OHP Press - July 6
5 x 55
5 x 75
3 x 85
3 x 95
3 x 105
5 x 125
3 x 105
9 x 95
10 x 80
10 x 80
10 x 80
10 x 80
10 x 80
Lateral Raises
10 x 15lbs
10 x 15lbs
10 x 15lbs
10 x 15lbs
10 x 15lbs
Dips
BW x 12
25lbs x 10
25lbs x 9
25lbs x 8
25lbs x 8
Ab Work (Ab Wheel + Hanging Leg Raises)
Legs July-8th (FUCK MY LIFE)
Squat:
5 x 115lbs
5 x 145lbs
3 x 175lbs
3 x 205lbs
3 x 235lbs
3 x 275lbs
3 x 235lbs
8 x 205lbs
10 x 185lbs
10 x 185lbs
10 x 185lbs
10 x 185lbs
10 x 185lbs
Leg Curl
5 sets of 10
Seated Bicep Curl (RP)
32.5lbs x 8, 5, 3 = 16TReps
Ab Work (Rope Crunches)
4 sets
July 10th - Bench
3 sets of Pullups
3 sets of Rear Delts
5 x 95
5 x 115
3 x 135
3 x 155
3 x 185
5 x 205 (AMRAP)
3 x 185
9 x 155
10 x 135
10 x 135
10 x 135
10 x 135
10 x 135
ALL SETS ARE Performed with Pause on Chest
Dumbbell Row
10 x 70
10 x 70
10 x 75
10 x 75
10 x 80
No Straps
Chest Fly Machine (Rest Pause)
2 second pause at contraction
115lbs: 15_10_6
Hanging Leg Raises (3 sets)
Rope Crunches (3 sets)
July 11th - Deadlift
Rope Face Pulls 4 sets of 15
Pull Ups
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
355 x 3
405 x 3
355 x 3
315 x 9
270 x 10
270 x 10
270 x 10
270 x 10
270 x 10
Ab Wheel 4 sets
July 13th - Leg Day (Will be gone on a Korean Command Sponsored Tour) may be gone from the gym till Friday, decided to move leg day to today Hopefully my ignorance/haste doesn’t blind me
5 x 115
5 x 135
3 x 175
3 x 185
5 x 225
3 x 275
1 x 315
3 x 275
5+ x 225
10 x 175
10 x 175
10 x 175
10 x 175
10 x 175
Ab Work
Had a great last week, my Korean tour was absolutely awesome. Traveled really into the heart of Korea and got to experience a new perspective, and side of Korean culture. What was even better was the 5 star hotel I was staying at, had a doable gym and an indoor pool. I remembered why I missed swimming so much…
This aside I had my 5/3/1 on Shoulder, Chest and Deadlift Day…Hit PRs in every lift; I don’t have the numbers as Shoulder day was mostly go by feel (the gym had weights in KGs only). I hit 225 x 3 paused, and hit a 455 x 2 on deadlift. So all in all a great day, and am weighing just around 180-181.
This week will be my deload week so I’ll be going for less weight, and ramp up the intensity with shorter rest periods. I start my cut on September 1st, and literally can’t wait. This will be the first time I will actually “cut” by that I mean with a set ratio of macros, and following my diet to a tee. I will try to get under 10% by December 15th. I am still contemplating on the routine I should follow? The front runners, are DC, 5/3/1 (triumvirate), 2x a week per body part, or Layne Norton’s strength/size routine. I’ve never had all the meticulous work done for a cut before, so needless to say I’m very excited. Also excited to drop some of this fat I’ve put on. Still hoping to gain 2-3lbs by the beginning of September. Stay posted, as I will be adding my full cutting diet for critiques and feedback.
Leg Day Workout - Deload Squat
Back Squat
95 x 5
135 x 5
185 x 5
205 x 5
225 x 5
225 x 5
225 x 5
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
Quad Curls
5 sets of 10
Seated DB Curls
30lbs Rest Pause
24_12_10
Rope Ab Crunches
5 sets of 12