Wide Grip Bench:
185 10x
185 10x Nice and slow. Paused and controlled.
DB Seated Overhead Press:
70’s 10x
70’s 8x
DB Overhead Tricep Extension:
90 10x
90 8x D:
DB Curls:
60’s 5x
50’s 10x
40’s 10x
30’s 10x
20’s 20x
10’s 20x
5’s 40x
4’s 40x
3’s 40x
2’s 40x
1’s 40x Not even shitting you. To be perfectly honest, the 10’s were actually still kind of burning/pumping, but after that the weight was too light to really provide any stimulus. I just thought I may as well finish out all the dumbbells lol. Also the gym was really crowded. I hope everyone there thinks that I got my arms this size with those little pink weights.
Fat Grip Jettisons:
Not sure how much the bar weighed (was a short, straight bar), but I threw 25’s on it. Total bar weight was probably like 80lbs or something.
Got 8 reps with the weight + miniband
5 more with straight weight
15 more with just miniband
Used fat grips on the bar. Maybe I’m the first person to ever do jettisons with fat grips? In that case, first of all, world record, and second of all I get to name them. I think I’ll call them Chrisissons.
You kick ass in the gym and I have a question for you.
How do you feel about your experience with 5/3/1? Is it maybe just a tad too slow for young guys like us (I’m 2 years younger than you)? Any tips with the program?
[quote]krazykoukides wrote:
How do you feel about your experience with 5/3/1? Is it maybe just a tad too slow for young guys like us (I’m 2 years younger than you)? Any tips with the program?[/quote]
I got some nice gains out of 5/3/1. As young guys though, I think it’s a pretty good strategy to try out different programs and see if you can find the one that really fits so that’s sort of what I’m up to; as long as you give the program long enough obviously.
I would definitely add singles to 5/3/1 after your work sets. That helped. My main gripe with 5/3/1 was that I felt like I was only doing one work set on the big lifts. I was bothered by the slowness at first, but eventually the weight sort of “catches up”.
Squats:
45 5x
135 5x
225 5x
295 5x
295 5x Deep as hell and fast. I hesitate to speak too soon, because I haven’t pushed myself to a challenging weight yet, but based on last week and this workout, I am finally feeling like I can perform what powerlifters call “a squat”. These weren’t like the squats I used to do, which were basically good mornings. Took me awhile to hit my technique groove on these, but better late than never. So, good news there. I believe I’ll be able to make nice progress on squats now.
Leg Press:
5pps 10x
5pps 10x
Box Jumps:
3 sets of 5, box was about waist height
DB Lunges:
40’s for 3 sets of 10 steps
Farmers Walk:
4pps, dunno how much the apparatus weighs. 3 trips down and back the length of the gym
Crawling ab thing dragging a 45 with my legs for just 1 set down and back.
[quote]csulli wrote:
295 5x Deep as hell and fast. I hesitate to speak too soon, because I haven’t pushed myself to a challenging weight yet, but based on last week and this workout, I am finally feeling like I can perform what powerlifters call “a squat”. These weren’t like the squats I used to do, which were basically good mornings. Took me awhile to hit my technique groove on these, but better late than never. So, good news there. I believe I’ll be able to make nice progress on squats now.
Incline:
230 5x
230 4x I’m officially getting worse at these by the week for no apparent reason.
Weighted Dips:
90 10x
Did a strip set here. It felt great, I think I’ll incorporate it as a regular part of training.
90 10x
45 10x
BW 10x Barely. Like I said that was done as a strip set.
DB Bench:
100’s 5x
100’s 5x
Fat Grip DB Curls:
30’s 10x
30’s 10x
Isometric plank hold thing on a decline bench for abs.
Rope Pushdowns w/ one second pause at the bottom:
2 sets of 10
Curls seem to be inserting themselves near the end of all my workouts these days. Who am I to try and dissuade them?
[quote]krazykoukides wrote:
How do you feel about your experience with 5/3/1? Is it maybe just a tad too slow for young guys like us (I’m 2 years younger than you)? Any tips with the program?[/quote]
I got some nice gains out of 5/3/1. As young guys though, I think it’s a pretty good strategy to try out different programs and see if you can find the one that really fits so that’s sort of what I’m up to; as long as you give the program long enough obviously.
I would definitely add singles to 5/3/1 after your work sets. That helped. My main gripe with 5/3/1 was that I felt like I was only doing one work set on the big lifts. I was bothered by the slowness at first, but eventually the weight sort of “catches up”.[/quote]
Thanks for your reply man. I will for sure try the singles after my work sets. I have been hitting my numbers (plus more usually) but feel so much weaker/slower/less explosive on bench days.
Deadlift:
135 5x
225 5x
315 5x
405 3x
450 5x Was supposed to do a second set, but I’m pretty sure the world ended. Actually though this was just hard as shit, and I was lifting at the fuckin commercial gym cuz the good gym is closed for the holidays so I just wasn’t feelin it enough to get that second set.
Back Raises:
3 sets of 15 w/ BW
Pullups:
10 sets of 10 alternating between 4 different grips.
That’s all for that day. It’d been a while since I’d done a good ol’ 100 reps of pullups in a workout.
Dips:
BW 15x
Strip set - 90 10x; 45 8x; BW 10x
45 15x Took a rest and did one last set with just one plate.
Overhead Tricep Extension:
80 10x
90 8x
80 10x
Feel like I’m forgetting something…
Anyway, Ab Circuit:
1 min. plank
30 crunches
30 bicycles
20 mountain climbers
10 in and out things
10 ab wheel rolls
Rowed a 500 in 2 minutes. That was cool; I’d never used the rowing machine thing before.
BICEPS! That’s what I forgot. Couldn’t leave before those were done.
DB Curls:
60’s 10x No idea where this came from. Never done nearly that many before.
55’s 5x
50’s 5x
45’s 5x
40’s 5x
35’s 5x
30’s 10x
25’s 10x
20’s 20x
15’s 20x I took 10s or less rest between each set.
Okay last one. Kirby is very stout and strong like a powerlifter. We do hill sprints and stretches together sometimes. I’ve been meaning to write an ebook on 5/3/1 for dogs.
