5/3/1 log

[DLeeicious]

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.

[DLeeicious]

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.

[DLeeicious]

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

[DLeeicious]

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?

[DLeeicious]

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

[DLeeicious]

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

[BKdoubleStacker]

I wouldnt worry about grip strength unless its on your deadlift

[DLeeicious]

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

[DLeeicious]

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.

[FlakeyFool]

Id ditch the calf raises

[DLeeicious]

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.

[DLeeicious]

Id ditch the calf raises

Because they don't help with anything?

[FlakeyFool]

pretty much and ditch those straps!

[DLeeicious]

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.

[DLeeicious]

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.