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post #211 of 285 (permalink) Old 07-13-2009, 12:59 PM Thread Starter
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07.13.09

07.13.09

5/3/1 Day 1

1. Bench Press
(135) 1x5
(155) 1x5
(175) 1x6

2. Incline Press
(135) 1x10
(155) 1x6
(170) 1x3
(160) 1x6

3. Close Grip Bench Press
(135) 1x5
(155) 1x5
(165) 1x3
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post #212 of 285 (permalink) Old 07-13-2009, 03:04 PM
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531 huh? Nice. Are you doing it for deadlift, squat, and press too?

And you're supposed to set your training max to 10% less than your 1RM.




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post #213 of 285 (permalink) Old 07-13-2009, 04:23 PM Thread Starter
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Originally Posted by wukkadb View Post
531 huh? Nice. Are you doing it for deadlift, squat, and press too?

And you're supposed to set your training max to 10% less than your 1RM.
Yeah, I am. Really? I thought he said he tells clients/people to do that to account for their bullshit.
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post #214 of 285 (permalink) Old 07-13-2009, 06:50 PM
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Yeah, I am. Really? I thought he said he tells clients/people to do that to account for their bullshit.
Well that's not the main reason, he just says that on a T-Nation article. He says you are supposed to drop your training max 10% for your first cycle, then move up in 10 pound incriments for DL/Squat, and 5 pound incriments for Press/Bench.

If you can only hit 6 reps on your first max reps day, you are going to burn out extremely quick.




What a stud

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The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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post #215 of 285 (permalink) Old 07-14-2009, 01:32 PM Thread Starter
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07.14.09

07.14.09

5/3/1 Day 2

1. Squat
[140] 1x5 (felt really tight here, wasn't looking promising)
[165] 1x5 (easy; warmed up a bit more after the 140 set)
[185] 1x7 (probably could have had 9 but didn't have a spotter)

2. Front Squat
[95] 1x5
[115] 1x5

3. Kneeling Leg Curl
[25] 3x8

4. Seated Calf Raises
[90] 1x15
[110] 1x12
[130] 1x8
DROP SET: 110x12, 70x20

5. Smith Machine Calves
[135] 2x20

Last edited by -GSP-; 07-14-2009 at 01:35 PM.
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post #216 of 285 (permalink) Old 07-15-2009, 12:36 PM Thread Starter
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07.15.09

07.15.09

Back

1. Pull Ups
[BW] 4x5, 2x3

2. Chins
[BW] 2x5, 1x7

3. Lat Pulldown
[85] 1x15
[115] 1x10
[130] 1x8

4. Horizontal Row
[180] 1x10
[230] 1x8
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post #217 of 285 (permalink) Old 07-16-2009, 12:40 AM
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Originally Posted by -GSP- View Post
thanks brotha. trying to and i think i finally am. seems like i actually found what works best for me now. how's your leg doing?
Thanks for asking, it is doing ok, doesnt hurt as much and my mobility is slowly coming back, it is about half the size of my other leg which is kind of sad because i was real proud of my tree trunks. the marine corps has extended my time, so i actually will be able to do it! looking at going late next summer. im gonna update my log. keep up the work, 5/3/1 is a legit program.

I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.
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post #218 of 285 (permalink) Old 07-16-2009, 11:45 AM
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No 531 deads?




What a stud

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Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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post #219 of 285 (permalink) Old 07-16-2009, 01:05 PM Thread Starter
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07.16.09

07.16.09

5/3/1 Day 3

1. Strict Press
[85] 1x5 (slow negatives)
[100] 1x5 (slow negatives)
[110] 1x7 (slow negatives)

2. Push Press
[135] 1x10

3. Rear Delt Fly Machine
[70] 1x10
[85] 1x10
[100] 1x6

Other work: Hanging Leg Raises + Light DB Side Laterals
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post #220 of 285 (permalink) Old 07-16-2009, 01:05 PM Thread Starter
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Quote:
Originally Posted by wukkadb View Post
No 531 deads?
Tomorrow. Yesterday was an off day but I can't go without upper back work.

Mon = bench
Tues = squat
Thur = press
Fri = deads

Quote:
Originally Posted by recon6991
Thanks for asking, it is doing ok, doesnt hurt as much and my mobility is slowly coming back, it is about half the size of my other leg which is kind of sad because i was real proud of my tree trunks. the marine corps has extended my time, so i actually will be able to do it! looking at going late next summer. im gonna update my log. keep up the work, 5/3/1 is a legit program.
Good to hear. Best of luck to you.
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