Just some general notes for myself as a reminder for every time I look at this log and some info for every viewer...
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.
OH Press: 145
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.