Like us on Facebook


Follow us on Twitter





Page 3 of 27 FirstFirst 1234513 ... LastLast
Results 31 to 45 of 391

Thread: 5/3/1 log

  1. #31
    Join Date
    Jul 2008
    Posts
    6,320
    vCash
    1500
    Hell yeah today was much better. Actually got 1 more rep at 290 than I did 275 last week. Belt is broken in now and I love it!

    DL 5/3/1:
    warm ups
    230x5
    260x3
    290x10 (called for 1+) PR!

    DB Rows:
    105x10 for 3 sets

    Nothing left in the tank. My lower back is going to be screaming tomorrow I can already feel it.

    Start my next cycle tomorrow with OHP. Going to change the numbers a little and add 5 pounds to both the OHP and Bench, 10 pounds to the squat (all like planned) but add 20 to the DL. Getting 10 reps on the 1+ is pretty absurd I'd prefer a little lower rep range.

  2. #32
    Join Date
    Jul 2008
    Posts
    6,320
    vCash
    1500
    change of plans - gonna deload this week been too long (probably 10 weeks) and my body is telling me it needs one right now

    gonna do some cardio/core stuff this week and stay away from the weights til thursday or friday.

  3. #33
    Join Date
    Jul 2008
    Posts
    6,320
    vCash
    1500
    Ran 3 miles in 27 minutes on Saturday. Wasn't tired at all but my body is pretty beat up so I stopped. Cardio is definitely getting better.

    Did a bunch of stretching and foam rolling yesterday.

    Just gonna rotate those two things this week til I start my next cycle of 5/3/1

  4. #34
    Join Date
    Jul 2008
    Posts
    6,320
    vCash
    1500
    Went for another run last night.

    Also been waking up with a sore back every so often due to my horrible mattress. Don't want to spend money on a new one so I bought this: http://www.kohls.com/product/prd-c19...ess-topper.jsp with cyber monday/kohls cash/promo codes it was under $100 shipped with real good reviews. Hoping this will help a lot otherwise gonna have to splurge on a new mattress.

    Anyone have experience with anything like this?

  5. #35
    Join Date
    Jul 2008
    Posts
    6,320
    vCash
    1500
    Getting back at it tonight, chomping at the bit after 6 days off. Body feels great time to set some PRs!

    Next cycle:

    OHP:
    Week 1: 90x5, 105x5, 115x5+
    Week 2: 95x3, 110x3, 125x3+
    Week 3: 105x5, 115x3, 130x1+

    Squat:
    Week 1: 175x5, 205x5, 230x5+
    Week 2: 190x3, 220x3, 245x3+
    Week 3: 205x5, 230x3, 260x1+

    Bench Press:
    Week 1: 130x5, 155x5, 175x5+
    Week 2: 140x3, 165x3, 185x3+
    Week 3: 155x5, 175x3, 195x1+

    DeadLift:
    Week 1: 215x5, 245x5, 280x5+
    Week 2: 230x3, 260x3, 295x3+
    Week 3: 245x5, 280x3, 310x1+

    giddy up

  6. #36
    Join Date
    Jul 2008
    Posts
    6,320
    vCash
    1500
    OHP 5/3/1:
    warm ups
    90x5
    105x5
    115x8 (5+)

    BB Shrugs:
    185x10
    275x6 -> without straps was curious how my grip would be was awful
    275x10, 2x with straps

    Arnolds:
    50x8, 3x

    Barbell wrist curls: see above about horrible grip, gonna work the forearms and grip more moving forward
    95x15, 3x

    Then some core stuff -> ab roller, cable crunches

    Saturday squats

  7. #37
    Join Date
    Nov 2008
    Location
    Sacramento, CA
    Posts
    4,498
    vCash
    1500
    I wouldnt worry about grip strength unless its on your deadlift

  8. #38
    Join Date
    Jul 2008
    Posts
    6,320
    vCash
    1500
    Squat 5/3/1:
    warm ups
    175x5
    205x5
    235x11 (5+) PR

    Lunges:
    45 pound dumbbells 3 sets of 10

    Leg Curls:
    240 pounds 3 sets of 10

    Calf Raises seated:
    90 pounds 3 sets of 14

    Cable Crunch:
    200 pounds 3 sets of 12

  9. #39
    Join Date
    Jul 2008
    Posts
    6,320
    vCash
    1500
    Bench 5/3/1:
    warm ups
    135x5
    155x5
    175x13 (5+) PR

    Incline Bench:
    135x10,7,6 -> burned out from bench set want to get 3 sets of 10 here soon

    Did some tricep stuff -> pushdowns, dips then called it a day.

    Off day tomorrow gonna do some prehab then hit DLs Tuesday.

  10. #40
    Join Date
    Jun 2009
    Location
    Winnipeg, Manitoba
    Posts
    11,888
    vCash
    1500
    Id ditch the calf raises

  11. #41
    Join Date
    Jul 2008
    Posts
    6,320
    vCash
    1500
    Not feeling 100% today all these weather changes are screwing with me a little, so while I pulled the same reps with 10 pounds less as a few weeks back I'm not unhappy at all. Maybe had 2 more reps but left them in the tank as I may have passed out lol If I'm 100% I have 12+ here but oh well.

    DL 5/3/1:
    warm ups
    215x5
    245x5
    280x10 (5+ video below)

    http://www.youtube.com/watch?v=C-q2AoJvBZ0 -> not the best angle I know

    Was beat, did some BB rows and pulldowns and called it a day.

    Basketball tomorrow and I have to play as we only have 5 so hopefully will feel better. Then week 2 starts with OHP on Thursday.

  12. #42
    Join Date
    Jul 2008
    Posts
    6,320
    vCash
    1500
    Quote Originally Posted by FlakeyFool View Post
    Id ditch the calf raises
    Because they don't help with anything?

  13. #43
    Join Date
    Jun 2009
    Location
    Winnipeg, Manitoba
    Posts
    11,888
    vCash
    1500
    pretty much and ditch those straps!

  14. #44
    Join Date
    Jul 2008
    Posts
    6,320
    vCash
    1500
    meh I only strap up for my last set and if I didn't I wouldn't be able to pull as much. Right now pulling as much as possible is my priority over grip strength. I need to build a back first and foremost.

    I will eventually switch to mixed grip without straps but for now gonna use em for my last set each time.

  15. #45
    Join Date
    Jul 2008
    Posts
    6,320
    vCash
    1500
    OHP 5/3/1:
    warm up stuff
    95x3
    110x3
    125x6 (3+ added 1 rep from last try)

    Then did a bunch of accessory stuff shrugs, arnolds, core stuff, etc.

    off day tomorrow then squats saturday and bench sunday.

Page 3 of 27 FirstFirst 1234513 ... LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •