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    Gym Mon Feb 06 2012


    531 Schedule: cycle 4, week 2, day 1

    Warmup
    - 5 min. jogging treadmill

    Bench Press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 3
    - 200 x 3
    - 220 x 9
    - 220 x 5
    - 205 x 5
    - 185 x 5
    - 155 x 5
    - 135 x 5

    Dips (BW)
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10
    - x 10

    Barbell Shrugs
    - lb x reps
    - 225 x 6
    - 225 x 6
    - 225 x 6
    - 225 x 6
    - 225 x 6


    Notes: First time doing barbell shrugs. Had a spot on the bench @ 220, wouldn't have got that many reps otherwise, maybe 7 or 8.

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    Gym Tue Feb 07 2012


    531 Schedule: cycle 4, week 2, day 2

    Warmup
    - 5 min. jogging treadmill

    Deadlift
    - lb x reps
    - 135 x 5
    - 230 x 3
    - 265 x 3
    - 300 x 10
    - 300 x 5
    - 275 x 5
    - 225 x 5


    Notes: Short workout.
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    Gym Wed Feb 08 2012


    Cardio Day:

    - 20 min. treadmill, 3.0-5.8 m.p.h., 0-15% incline, Cal = 240

    - 20 min. stationary bike, Cal = 220

    Total Cal = 460


    Notes: Kind of a lame workout, feeling a little trashed.
    •   
       

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    Gym Thu Feb 09 2012


    531 Schedule: cycle 4, week 2, day 3

    Warmup
    - 5 min. walking treadmill

    Press
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 85 x 5
    - 110 x 3
    - 125 x 3
    - 140 x 8

    Barbell Rows
    - lb x reps
    - 125 x 10
    - 130 x 10
    - 135 x 10
    - 130 x 10
    - 125 x 10

    Military Press
    - lb x reps
    - 80 x 10
    - 85 x 10
    - 90 x 10
    - 85 x 10
    - 80 x 10

    Slantboard
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10
    - x 10


    Notes: Ok workout. Barbell rows, military press, & situps were a superset.
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    Gym Fri Feb 10 2012


    531 Schedule: cycle 1, week 2, day 4

    Warmup
    - 5 min. jogging treadmill.

    Box Squat
    - lb x reps
    - 45 x 3
    - 135 x 3
    - 185 x 3
    - 225 x 3
    - 260 x 3
    - 290 x 9
    - 275 x 5
    - 225 x 5

    Leg Press
    - lb x reps
    - 200 x 10
    - 400 x 10
    - 600 x 10
    - 400 x 10
    - 200 x 10

    RDL
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 185 x 5
    - 135 x 5


    Notes: Ok workout. The leg press & RDL's were a superset.
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    Gym Mon Feb 13 2012


    531 Schedule: cycle 4, week 3, day 1

    Warmup
    - 5 min. jogging treadmill

    Bench Press
    - lb x reps
    - 45 x 5
    - 135 x 3
    - 180 x 5
    - 205 x 3
    - 230 x 6 <-- P.R. + 5 lb.
    - 225 x 5
    - 205 x 5
    - 185 x 5

    Dips (BW)
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10
    - x 10

    Shrugs (Hammer Strength Machine)
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10
    - 275 x 10
    - 225 x 10


    Notes: Good workout. The dips & shrugs were a superset.
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    Gym Tue Feb 14 2012


    531 Schedule: cycle 4, week 3, day 2

    Warmup
    - 5 min. walking treadmill

    Deadlift
    - lb x reps
    - 135 x 6
    - 250 x 5
    - 280 x 3
    - 315 x 4
    - 315 x 3
    - 295 x 4
    - 275 x 5
    - 250 x 5
    - 225 x 10


    Notes: Ok workout, form is improving.
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    A lot of sets for bench? Should I start doing this? I do about 3-4 sets
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    Quote Originally Posted by butrybench555 View Post
    A lot of sets for bench? Should I start doing this? I do about 3-4 sets
    Hi, I dunno, how many reps per set do you do?
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    Gym Wed Feb 15 2012


    Cardio Day

    - 20 min. treadmill, 3.0 m.p.h., 0-15% incline. Cal = 240

    - 20 min. stationary bike, Cal = 230

    Total Cal = 470


    Notes: Ok workout.
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    Gym Thu Feb 16 2012


    531 Schedule: cycle 4, week 3, day 3

    Warmup
    - 5 min. walking treadmill

    Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 120 x 5
    - 135 x 3
    - 150 x 5 <-- P.R. + 5 lb

    Barbell Rows
    - lb x reps
    - 125 x 10
    - 130 x 10
    - 135 x 10
    - 130 x 10
    - 125 x 10

    Military Press
    - lb x reps
    - 90 x 10
    - 95 x 10
    - 100 x 10
    - 95 x 10
    - 90 x 10


    Notes: Good workout. The barbell rows & military presses were a superset.
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    Gym Fri Feb 17 2012


    531 Schedule: cycle 4, week 3, day 4

    Warmup
    - 5 min. walking treadmill

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 240 x 5
    - 275 x 3
    - 305 x 7
    - 295 x 5
    - 275 x 5
    - 225 x 5

    Leg Press
    - lb x reps
    - 400 x 10
    - 400 x 10
    - 600 x 10
    - 400 x 10
    - 400 x 10

    RDL
    - lb x reps
    - 185 x 5
    - 185 x 5
    - 185 x 5
    - 185 x 5
    - 185 x 5


    Notes: Good workout. The leg press & RDL's were a superset.
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    Gym Tue Feb 21 2012


    531 Schedule: cycle 4, week 4, day 2

    Warmup
    - 5 min. jogging treadmill

    Deadlift
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 225 x 5

    Rack Pulls
    - lb x reps
    - 315 x 4
    - 365 x 1

    Standing Calf Raise
    - lb x reps
    - 150 x 10
    - 180 x 10
    - 210 x 10
    - 240 x 10
    - 210 x 10
    - 180 x 10
    - 150 x 10


    Notes: Pretty good workout. First time trying rack pulls.
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    Gym Wed Feb 22 2012


    531 Schedule: cycle 4, week 4, day 3

    Warmup
    - 5 min. walking treadmill

    Bench Press
    - lb x reps
    - 45 x 5
    - 100 x 5
    - 120 x 5
    - 145 x 5

    Close Grip Bench Press
    - lb x reps
    - 135 x 10
    - 135 x 10
    - 135 x 10
    - 135 x 8
    - 135 x 7

    Shrugs (Hammer Strength Machine)
    - lb x reps
    - 185 x 10
    - 185 x 10
    - 185 x 10
    - 185 x 10
    - 185 x 10

    Dips (BW)
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10
    - x 10


    Notes: Ok workout. First time doing close grip bench press. The close grip bench, shrugs & dips were a superset.
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    Gym Fri Feb 24 2012


    531 Schedule: cycle 4, week 4, day 4

    Warmup
    - 5 min. jogging treadmill

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 20


    Notes: Short workout, had to scatter.
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    Your doing 5/3/1 I take it? I see some issues if you are.
    Idk why your cycling weight back down, after the last set you are done, time to move on.
    Not nearly enough back work, not even close. Also why box squats opposed to full squats? And your assistence is everywhere!
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    Quote Originally Posted by SweetLou321 View Post
    Your doing 5/3/1 I take it? I see some issues if you are.
    Idk why your cycling weight back down, after the last set you are done, time to move on.
    Not nearly enough back work, not even close. Also why box squats opposed to full squats? And your assistence is everywhere!
    Hi, thanks for your critique. My assistance work is supposed to be a variation of 'boring but big', which is why I ramp down on the bench press, and do extra sets for the standing press. I think it says in the description for boring but big that it's ok to pyramid down for assistance work. I'm currently doing the same for my deadlift, not sure that's a good idea, normally I wouldn't for deadlift and squats but I want to move ahead with the deads, so I'm doing the extra sets and calling it 'conditioning'. Regarding the box squats, I do them because I like them, and because at this point it's the only way I can squat over 300 lb, which I did last week, got 305 for 7 reps. I never did a squat in my life before last July, and I turned 45 in January, so overall I'm happy with my progress up till now. Eventually I'll get bored with them and switch back, maybe if/when I get over 400 lb.

    Regarding back work, I think you're right I need more. Any suggestions?

    Tx,

    MS
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    Ive read both 5/3/1 and 5/3/1 for powerlifting and did the program for over a year. My standard assistence template is as follows.

    Squat day
    Squat 5/3/1 or 3/5/1 depending on things are going
    Hamstring/Lower Back Lift-Usually a variation of a Goodmorning here, not heavy like low bar arch back goodmorning with 135 for 3-5 sets of 10, sitting back as hard as possible makes this very painful.
    Unilateral Quad work-Usually lunges, unilateral leg press, or split squats, 3-5 sets of 8-12
    Abs-Standing Rope Crunches 3-5 sets of 10-20

    Bench day
    Chins warm-up, idk how many you can do at a time. usually 3-4 sets.
    Bench+Chins (Chins inbetween all sets of bench including warm-ups, depends on how many reps you can do, i was doing 50-70 chins a session)
    DB Work-Inclines/Flat 3-5 sets of 10-20
    Rows Variation 3-5 sets of 8-12
    Tris+Upper Back-Pushdowns+Face Pulls for 100 reps pushdowns and face pulls

    Deadlift day
    Deadlift
    Unilateral Quad work-3-5 sets of 8-12
    Hamstring/Lower Back-3-5 sets of 8-12
    Abs-3-5 sets of 10-20

    Standing Oh Press day
    Chins warm-up, same as bench day
    Standing Oh Press+Chins (same as bench day)
    Dips-3-5 sets of 6-20 (examples being bw for total reps, weighted, and banded rotate in 3 week waves)
    Row variation 3-5 sets of 8-12
    Tris+Upper Back-Oh Ext+Pullaparts 100 reps of each

    The lifts picked are examples id pick the ones that help you the most.
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    Quote Originally Posted by SweetLou321 View Post
    Ive read both 5/3/1 and 5/3/1 for powerlifting and did the program for over a year. My standard assistence template is as follows.

    Squat day
    Squat 5/3/1 or 3/5/1 depending on things are going
    Hamstring/Lower Back Lift-Usually a variation of a Goodmorning here, not heavy like low bar arch back goodmorning with 135 for 3-5 sets of 10, sitting back as hard as possible makes this very painful.
    Unilateral Quad work-Usually lunges, unilateral leg press, or split squats, 3-5 sets of 8-12
    Abs-Standing Rope Crunches 3-5 sets of 10-20

    Bench day
    Chins warm-up, idk how many you can do at a time. usually 3-4 sets.
    Bench+Chins (Chins inbetween all sets of bench including warm-ups, depends on how many reps you can do, i was doing 50-70 chins a session)
    DB Work-Inclines/Flat 3-5 sets of 10-20
    Rows Variation 3-5 sets of 8-12
    Tris+Upper Back-Pushdowns+Face Pulls for 100 reps pushdowns and face pulls

    Deadlift day
    Deadlift
    Unilateral Quad work-3-5 sets of 8-12
    Hamstring/Lower Back-3-5 sets of 8-12
    Abs-3-5 sets of 10-20

    Standing Oh Press day
    Chins warm-up, same as bench day
    Standing Oh Press+Chins (same as bench day)
    Dips-3-5 sets of 6-20 (examples being bw for total reps, weighted, and banded rotate in 3 week waves)
    Row variation 3-5 sets of 8-12
    Tris+Upper Back-Oh Ext+Pullaparts 100 reps of each

    The lifts picked are examples id pick the ones that help you the most.
    Thanks, that's really helpful. I'm going to adopt some of your program right away, like adding chins to my bench & OHP days, adding rows to my bench day, & lunges as well. I've been thinking starting good mornings for a while, and I will start working them in, but I haven't done any yet so that'll take a bit. I just added RDLs to my squat days a few weeks ago and I'm liking them so far, I think I'll probably try and alternate between RDL and good mornings on squat days, any thoughts on that?

    Anyway thanks again, I appreciate the advice.
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    You can do that man, I prefer goodmornings is all lol. And goodluck man if you got anymore questions just ask.
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    Gym Mon Feb 27 2012


    531 Schedule: cycle 5, week 1, day 1

    Warmup
    - chinups x 20

    531 Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 160 x 5
    - 185 x 5
    - 210 x 10

    Seated Cable Row + Bench Press (superset)
    - Seated Cable Row
    - lb x reps
    - 130 x 10
    - 130 x 10
    - 130 x 10
    - 130 x 10
    - 130 x 10

    - Bench Press
    - lb x reps
    - 135 x 10
    - 135 x 10
    - 135 x 10
    - 135 x 10
    - 135 x 10

    Dips + Shrugs (superset)
    - Dips (BW)
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10
    - x 10

    - Shrugs (Hammer Strength Machine)
    - lb x reps
    - 225 x 10
    - 225 x 10
    - 225 x 10
    - 225 x 10
    - 225 x 10


    Notes: Good workout.
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    Looks good.
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    Gym Tue Feb 28 2012


    531 Schedule: cycle 5, week 1, day 2

    531 Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - core lifts
    - 225 x 5
    - 255 x 5
    - 290 x 6

    Rack Pulls
    - lb x reps
    - 315 x 1
    - 335 x 1
    - 365 x 2

    Dumbbell Lunges + Slantboard (superset)
    - lunges
    - lb x reps
    - 60 x 10
    - 60 x 10
    - 60 x 10
    - 60 x 10
    - 60 x 10

    Slantboard
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10
    - x 10


    Notes: Good workout.
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    Gym Thu Mar 01 2012


    531 Schedule: cycle 5, week 1, day 3

    Warmup
    - chinups x 20

    531 Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 105 x 5
    - 120 x 5
    - 140 x 8

    Barbell Rows + Military Press (superset)
    - barbell rows
    - lb x reps
    - 135 x 10
    - 135 x 10
    - 135 x 10
    - 135 x 10
    - 135 x 10

    - military press
    - lb x reps
    - 90 x 10
    - 90 x 10
    - 90 x 10
    - 80 x 10
    - 80 x 10

    Chinups + Slantboard (superset)
    - chinups
    - x reps
    - x 5
    - x 5
    - x 5

    - slantboard
    - x reps
    - x 10
    - x 10
    - x 10


    Notes: Hard workout, ran out of time, thank God.
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    having fun with the equal pulling to pressing? LOTS OF VOLUME HERE
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    Quote Originally Posted by SweetLou321 View Post
    having fun with the equal pulling to pressing? LOTS OF VOLUME HERE
    Hey dude. Yes, I am enjoying it thanks. Also, I never said but I was having some shoulder issues, but it's much
    much better this week, so that's great too. Thanks again for your help.
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    Gym Fri Mar 02 2012


    531 Schedule: cycle 5, week 1, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 215 x 5
    - 250 x 5
    - 285 x 10

    RDL + Box Squat (superset)
    - RDL
    - lb x reps
    - 185 x 10
    - 185 x 10
    - 185 x 10
    - 185 x 10
    - 185 x 10

    - box squat
    - lb x reps
    - 185 x 10
    - 185 x 10
    - 185 x 10
    - 185 x 10
    - 185 x 10

    Back Raise + Slantboard (superset)
    - back raise
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10

    - slantboard
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10


    Notes: Pretty good workout. Should have done full back squats for my assistance, next time.
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    Quote Originally Posted by compudog View Post
    Hey dude. Yes, I am enjoying it thanks. Also, I never said but I was having some shoulder issues, but it's much
    much better this week, so that's great too. Thanks again for your help.
    Yes the pulling should balance out the internal rotation caused by pressing, thus lessing shoulder problems. Best of luck. And you welcome.
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    Gym Mon Mar 05 2012


    531 Schedule: cycle 5, week 2, day 1

    Warmup
    - chinups x 20

    531 Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 175 x 3
    - 200 x 3
    - 225 x 6

    Seated Cable Row + Bench Press (superset)
    - seated cable row
    - lb x reps
    - 130 x 10
    - 130 x 10
    - 130 x 10
    - 130 x 10
    - 130 x 10

    - bench press
    - lb x reps
    - 135 x 10
    - 135 x 10
    - 135 x 10
    - 135 x 10
    - 135 x 10

    Dips (BW) + Shrugs (Hammer Strength Machine) (superset)
    - dips
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10
    - x 10

    - shrugs
    - lb x reps
    - 225 x 10
    - 225 x 10
    - 225 x 10
    - 225 x 10
    - 225 x 10


    Notes: Ok workout.
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    Gym Tue Mar 06 2012


    531 Schedule: cycle 5, week 2, day 2

    531 Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - core lifts
    - 240 x 3
    - 275 x 3
    - 310 x 5

    Rack Pulls
    - lb x reps
    - 335 x 1
    - 365 x 1
    - 385 x 2

    Dumbbell Lunges + Slantboard (superset)
    - lunges
    - lb x reps
    - 60 x 10
    - 60 x 10
    - 60 x 10
    - 60 x 10
    - 60 x 10

    - slantboard
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10
    - x 10


    Notes: Ok workout.
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    Gym Thu Mar 08 2012


    531 Schedule: cycle 5, week 2, day 3

    Warmup
    - chinups x 20

    531 Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - core lifts
    - 115 x 3
    - 130 x 3
    - 145 x 6

    Barbell Rows + Military Press (superset)
    - barbell rows
    - lb x reps
    - 135 x 10
    - 135 x 10
    - 135 x 10
    - 135 x 10
    - 135 x 10

    - military press
    - lb x reps
    - 80 x 10
    - 80 x 10
    - 80 x 10
    - 80 x 10
    - 80 x 10

    Chinups + AbCoaster (superset)
    - chinups
    - x reps
    - x 5
    - x 5
    - x 5
    - x 5

    - abCoaster
    - lb x reps
    - 40 x 20
    - 40 x 20
    - 40 x 20
    - 40 x 20
    - 40 x 20


    Notes: Pretty good workout.
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    Gym Fri Mar 09 2012


    531 Schedule: cycle 5, week 2, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 245 x 3
    - 275 x 3
    - 300 x 8

    RDL + Squat (superset)
    - RDL
    - lb x reps
    - 185 x 10
    - 185 x 10
    - 185 x 10
    - 185 x 10
    - 185 x 10

    - squats
    - lb x reps
    - 185 x 10
    - 185 x 10
    - 185 x 10
    - 185 x 10
    - 185 x 10


    Notes: Ok workout, took a bit longer than I'd like, busy day at the gym.
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    Gym Mon Mar 12 2012


    531 Schedule: cycle 5, week 3, day 1

    Warmup
    - chinups x 20

    531 Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 185 x 5
    - 210 x 3
    - 235 x 4 <- P.R. + 5 lb

    Bench Press + Seated Cable Row (superset)
    - bench press
    - lb x reps
    - 135 x 10
    - 135 x 10
    - 135 x 10
    - 135 x 10
    - 135 x 10

    - cable row
    - lb x reps
    - 130 x 10
    - 130 x 10
    - 130 x 10
    - 130 x 10
    - 130 x 10

    Shrugs (Hammer Strength Machine)
    - lb x reps
    - 225 x 10
    - 225 x 10


    Notes: Workout got cut short oh well.
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    Gym Tue Mar 13 2012


    531 Schedule: cycle 5, week 3, day 2

    531 Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - core lifts
    - 255 x 5
    - 295 x 3
    - 325 x 4

    Rack Pulls
    - lb x reps
    - 365 x 1
    - 385 x 1
    - 405 x 1

    Dumbbell Lunges + Slantboard (superset)
    - lunges
    - lb x reps
    - 60 x 10
    - 60 x 10
    - 60 x 10
    - 60 x 10
    - 60 x 10

    - slantboard
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10
    - x 10


    Notes: Good workout.
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    Gym Thu Mar 15 2012


    531 Schedule: cycle 5, week 3, day 3

    Warmup
    - chinups x 20

    531 Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - core lifts
    - 120 x 5
    - 140 x 3
    - 155 x 4 <- P.R. + 5 lb

    Barbell Rows + Military Press (superset)
    - barbell rows
    - lb x reps
    - 135 x 10
    - 135 x 10
    - 135 x 10
    - 135 x 10
    - 135 x 10

    - military press
    - lb x reps
    - 80 x 10
    - 80 x 10
    - 80 x 10
    - 80 x 10
    - 80 x 10

    Chinups + AbCoaster (superset)
    - chinups
    - x reps
    - x 5
    - x 5
    - x 5
    - x 5

    - ab coaster
    - lb x reps
    - 40 x 20
    - 40 x 20
    - 40 x 20
    - 40 x 20


    Notes: Ok workout.
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    Gym Fri Mar 16 2012


    531 Schedule: cycle 5, week 3, day 4

    531 Box Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 250 x 5
    - 285 x 3
    - 315 x 6

    RDL + Squats (superset)
    - RDL
    - lb x reps
    - 185 x 10
    - 185 x 10
    - 185 x 10
    - 185 x 10

    - squats
    - lb x reps
    - 185 x 10
    - 185 x 10
    - 185 x 10
    - 185 x 10


    Notes: Another workout cut short, oh well.
  37. Advanced Member
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    Gym Mon Mar 19 2012


    Warmup
    - chinups x 10

    Bench Press
    - 95 x 5
    - 145 x 5
    - 195 x 5
    - 245 x 3 <- P.R. + 10 lb.
    - 195 x 4
    - 145 x 8

    Dumbbell Press + Seated Cable Row (superset)
    - dumbbell press
    - lb x reps
    - 45 x 10
    - 60 x 10
    - 60 x 10

    - cable row
    - lb x reps
    - 150 x 10
    - 150 x 10
    - 150 x 10

    Shrugs + Dips (superset)
    - shrugs
    - lb x reps
    - 225 x 10
    - 225 x 10
    - 295 x 10

    - dips (bw)
    - x reps
    - x 10
    - x 10
    - x 10


    Notes: Supposed to be a deload day but I had a spotter for the bench + drop set.
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    Gym Tue Mar 20 2012


    Deadlift
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 3
    - 315 x 2


    Rack Pulls
    - lb x reps
    - 365 x 1
    - 385 x 1
    - 405 x 1


    Notes: Ok workout. Supposed to be a deload week, but I have no patience for it. Life is short, weights are heavy.
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    You could just deload every other or even every third cycle. I do 3 days a week and I never do a deload, but I'll take a day here and there when I need it.
  40. Advanced Member
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    Quote Originally Posted by Mr.Sinister View Post
    You could just deload every other or even every third cycle. I do 3 days a week and I never do a deload, but I'll take a day here and there when I need it.
    Hi Sinister, thanks for the suggestion, deloading every other cycle sounds like a good idea, I'll probably try that. I've also been thinking about going to a 3 day schedule, it seems kind of inevitable as the workouts get harder but we'll see.
  

  
 

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