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Old 07-22-2009, 02:03 PM   #231 (permalink)
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Originally Posted by wukkadb View Post
Lol @ you getting more reps on your 2nd wave
Yeah, I like to think I'm a slow starter.

I accredit it to Intrabolic & those extra BCAA's I've been getting. Ever since I started taking that my strength shot up on all four of these lifts tbf.
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Old 07-24-2009, 01:10 PM   #232 (permalink)
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07.24.09

07.24.09

5/3/1 Day 8

1. Deadlift
[180] 1x3
[205] 1x3
[230] 1x8

2. Bench Press
[135] 1x5
[185] 6x3

*Something went wrong here. Took yesterday off and ate like garbage for the first time in awhile so that might have something to do with it. 6x3 became hard suddenly but oh well.

3. Dips
[BW] 1x10, 1x7

4. Close Grip Pull Ups
[BW] 2x5

Last edited by -GSP- : 07-24-2009 at 01:12 PM.
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Old 07-27-2009, 01:21 PM   #233 (permalink)
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07.26.09

07.26.09

1. CG Lat Pulldowns
[100] 1x8
[115] 1x8
[130] 1x8
[145] 1x7

2. DB Rows
[55] 1x8 (r/l)
[60] 1x8 (r/l)
[65] 1x6 (r/l)

3. Cable Rows (Lat Pulldown Bar)
[105] 1x8
[120] 1x8
[135] 1x8
[150] 1x6

4. WG Lat Pulldowns
[85] 1x8
[100] 1x8
[115] 1x6

5. Deadlifts
[225] 2x6
[275] 1x1
[315] 1x1
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Old 07-27-2009, 01:25 PM   #234 (permalink)
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07.27.09

07.27.09

5/3/1 Day 9

Main lift:

1. Bench Press
[155] 1x5
[175] 1x3
[195] 1x5

Accessory:

1. Bench Press
[215] 1x1
[195] 1x2
[160] 1x5

2. Pec Deck
[115] 2x10

3. DB OH Extensions
[50] 1x12
[60] 1x10
[70] 1x10
[80] 1x6

4. Cable Side Laterals
[20] 1x10 (l/r)
[30] 1x8 (l/r)
-Drop set: 30x8, 20x8 (l/r)
[40] 1x4 (r/l)
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Old 07-27-2009, 04:03 PM   #235 (permalink)
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Nice benching. How hard was 215?
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Old 07-27-2009, 04:12 PM   #236 (permalink)
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Quote:
Originally Posted by wukkadb View Post
Nice benching. How hard was 215?
It was decent. Felt heavy on the lockout/tri's, not the chest. That's why I'm going to start doing some tricep work again after chest workouts.
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Old 07-28-2009, 01:14 AM   #237 (permalink)
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Quote:
Originally Posted by -GSP- View Post
It was decent. Felt heavy on the lockout/tri's, not the chest. That's why I'm going to start doing some tricep work again after chest workouts.
What kinda tricep work? OH extensions aren't going to help your bench/lockout, imo. You should hit some pin presses/floor presses/board presses. You have access to a power cage, ya? Pin press lock-outs would be a good idea.
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Old 07-28-2009, 03:29 PM   #238 (permalink)
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07.28.09

07.28.09

5/3/1 Day 10

1. Squat
[165] 1x5
[185] 1x3
[205] 1x3

2. Front Squat
[115] 1x8

3. Leg Extensions
[125] 2x10
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Old 08-03-2009, 01:08 PM   #239 (permalink)
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08.03.09

08.03.09

5/3/1 Day 1 Cycle 2

1. Bench Press
[145] 1x5
[165] 1x5
[195] 1x6 (attempted 7th, forced rep)

2. Incline DB Press
[50] 1x10
[60] 1x10
[65] 1x9
[65] 1x9

3. Rope OH Extensions
[80] 1x15
[90] 1x12
[100] 1x12
[110] 1x10

4. Hanging Knee Raises
[BW] 2x15
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Old 08-03-2009, 01:21 PM   #240 (permalink)
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Notes

Just some general notes for myself as a reminder for every time I look at this log and some info for every viewer...

Schedule:

Monday - Bench
Tuesday - Squat
Wednesday - OH Press
Thursday - Deadlift
Friday - Bench + Upper Back
Weekend - Off or Light Cardio

Assistance Exercises: (Per day)

Monday - Incline DB, Rope Overhead Extensions, Hanging Knees

Tuesday - Seated Calf Raises, Calves on Smith Machine, Leg Extensions, Kneeling Leg Curl

Wednesday - Cable Side Laterals, Clean N Press, Rear Delt Flys, DB Side Laterals

Thursday - Deadlift, Good Mornings, Hyper Extensions

For some extra work for my body, Friday will be composed off 4x4 Bench Press @ the same weight and some upper back work.

1RM:

Bench: 225
Squat: 225
Deadlift: 285
OH Press: 145

Progress:

After my last 5/3/1 cycle which lasted a month, I made some noticeable gains in strength. My bench went up by 20 lbs (though I know I can rep 235 once), squat by 10 lbs (went up slightly as I want to keep doing them with correct form), deadlift by 30 lbs, and oh press by 15 lbs.

Last edited by -GSP- : 08-03-2009 at 01:26 PM.
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