Author Topic: journal 5/3/1  (Read 4296 times)

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the.dream.34

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Re: journal 5/3/1
« Reply #15 on: May 10, 2013, 07:38:11 pm »
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forgot to write down my last 2 workouts but it was bench and deadlift.

military press today

worked up to 135 x 5 with 20 reps of semi upright tbar rows between each set.. these blast your traps and upper back.

incline bb bench press 5x10 with 155.. first 3 sets were pretty easy but last 2 were tough.

chins 35.. i suck at these but im really trying to get better at them.

barbell shrugs 5x15 with 225

dips i think i did about 60... suck at these too.

the.dream.34

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Re: journal 5/3/1
« Reply #16 on: May 16, 2013, 05:07:56 pm »
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squat day

worked up to 355x3

low back/abs
hill runs cant remember the exact # but it was between 15-20


bench day
close grip worked up to 215x5 sets of 20 tbar rows in between each set

military press 5x10 100 lbs supersetted with total of 30 chins

barbell shrugs 4x15 with 235

the.dream.34

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Re: journal 5/3/1
« Reply #17 on: May 18, 2013, 08:30:12 pm »
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messed up my groin running hills, didnt really stretch at all after that squat day and then did a little warmup before i hit the hill.. going take a week or two off from lower until the legs all good.

military press day

worked up to 145x3 supersetted with tbar rows in between sets of 20.

--did a killer drop at the end started with 6 plates on the tbar did 5 reps had my buddy strip a plate and repeated that till it was just one plate then after the 5 reps of one plate threw on 3 plates and did as many as i could. traps and lats were fried after that!--

dumbell flat bench -- set a new goal, going give myself six weeks to get to 100lbs x10
60x10
65x10
75x10
85x9

lat pulldowns 4x20 ..  did 2 sets of wide grip then used the close grip handle for 2 sets.. the close grip hits the lats pretty nice.

barbell shrugs 5x20 with 245

then did some abs and low back

got my bodyfat tested at the gym, some dude was there trying to promote his supp store or something so not sure how accurate

6"5 268 at 13%... want to get to around 9 or 10 at somewhere between 270 ..





the.dream.34

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Re: journal 5/3/1
« Reply #18 on: May 21, 2013, 09:09:50 pm »
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bench day

close grip worked up to 225 and got 225x7
in between did tbar row 4 plates sets of 15

military press 5x10 with 105 - chins different grips in between sets of 5-6
shrugs 5x10 - chins different grips in between sets of 5-6

dips 50 i think in 6 sets?

started last week but every morning and before i go to bed i do 2x25 of neck harness and band pullaparts, face pulls and band pulldowns...
so in total 100 reps of each a day..

 

the.dream.34

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Re: journal 5/3/1
« Reply #19 on: May 24, 2013, 09:33:35 pm »
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military press worked up to 155x1

dips 10x3 with 25 lb plate

lat pulldowns 5x15

going go hit the hill tonight

the.dream.34

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Re: journal 5/3/1
« Reply #20 on: May 26, 2013, 10:14:47 am »
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deadlift day

wanted to see what my max was for 2 reasons.

1) havent tested my deadlift in a while
2) was having a really shitty day so either hit a pr and i could sleep knowing i accomplished something or continue on the overall shitiness of the day.

previous max: 365x1
new max: 425x1

so not a bad increase. will re-calculate my #s for 5/3/1.


then did some abs/low back

the.dream.34

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Re: journal 5/3/1
« Reply #21 on: May 31, 2013, 12:02:09 am »
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bench day
worked up to 235x4 with close grip

military press 5x10 with 105

chins in between both

kroc rows
2 warmup sets then one all out set with 90s got 23

shrugs 5x15 supersetted with rear delt flyes

dips 50 to finish off


squat day
worked up to 375x1

felt like absolute ass after.. knees and elbows are still killing me , might need to take a deload week , or start stretching more .

hopefully my elbows good for military press tomorrow

Dreyth

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Re: journal 5/3/1
« Reply #22 on: August 25, 2013, 09:20:02 am »
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5/3/1 is an excellent program. Whats your age height and weight?
I'm LAKERS from The Vertical Summit