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Old 07-17-2009, 01:17 PM   #221 (permalink)
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07.17.09

07.17.09

5/3/1 Day 4

1. Deadlift
[165] 1x5
[190] 1x5
[215] 1x8

2. Bench Press (light work)
[135] 1x5 (warm up)
[175] 4x4

3. Smith Machine Squats
[155] 1x3
[185] 1x3
[205] 1x3
[135] 1x3
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Old 07-17-2009, 02:34 PM   #222 (permalink)
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Why bench and squat on your deadlift day? You should do upper back work that day. Do deadlifts, then rows/chins/pull ups/pull downs, etc.
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Old 07-20-2009, 01:58 PM   #223 (permalink)
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07.20.09

07.20.09

5/3/1 Day 5

1. Bench Press
[145] 1x3
[165] 1x3
[185] 1x8

Accessory work: cg bench 2x5, plyometric chest work, incline press
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Old 07-20-2009, 02:04 PM   #224 (permalink)
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Why bench and squat on your deadlift day? You should do upper back work that day. Do deadlifts, then rows/chins/pull ups/pull downs, etc.
Program doesn't have enough of a workload for my body to respond. I did the squats for extra core work and the bench session for strength purposes.

I'm no expert or anything and I have no idea why my bench went up from a 6rm @ 175 lbs to an 8rm @ 185 lbs but I think that 175x4x4 definitely aided that.
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Old 07-21-2009, 01:37 PM   #225 (permalink)
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07.21.09

07.21.09

5/3/1 Day 6

1. Squat
[150] 1x3
[175] 1x3
[190] 1x6

2. Lying Hamstring Curls
[80] 2x12
[90] 2x8

3. Seated Calf Raises
[90] 1x20
[140] 1x10
[180] 2x8

4. Standing Calves on Smith Machine
[225] 2x15
[135] 1x30

5. Barbell Shrugs
[185] 1x15
[225] 2x12
[265] 1x10

Other work: Decline Crunches, Incline Leg Raises
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Old 07-21-2009, 01:59 PM   #226 (permalink)
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07.21.09

5/3/1 Day 6

1. Squat
[150] 1x3
[175] 1x3
[190] 1x6
So you're going to be squatting more than me by April?
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Old 07-21-2009, 09:18 PM   #227 (permalink)
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So you're going to be squatting more than me by April?
You best believe it.
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Old 07-21-2009, 09:45 PM   #228 (permalink)
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You best believe it.
How about we'll do my front squat versus your back squat?
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Old 07-22-2009, 01:50 PM   #229 (permalink)
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07.22.09

07.22.09

5/3/1 Day 7

Main lift:

1. Strict Press
[90] 1x3
[105] 1x3
[120] 1x8

Accessory:

1. Strict Press
[135] 1x3

2. DB Sides
[15] 1x10
[20] 1x8

3. Dips
[BW] 1x5

Other work: Lat pulldowns & Pull ups
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Old 07-22-2009, 01:59 PM   #230 (permalink)
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Lol @ you getting more reps on your 2nd wave
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