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trying out the 5-3-1

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    trying out the 5-3-1


    keeping it all simple, just want to become stronger and packing on some mass

    no special supplements here just simple whey and jack3d (OG).

    Body weight: 76.6kg

    W1 D1
    Chest
    Bench Press
    warm up: 135x5, 135x5, 140x5
    set: 155x5, 177x5, 225x10

    incline dumbell (weight per hand)
    set: 45x15, 50x15, 55x14, 55x15, 60x15

    dips
    BW: total 55 reps

    tri extension (to throat)
    set: 40x12, 65x12, 85x12

    W1D2
    Legs
    Squat
    warm up: 165x5, 200x5, 245x5
    set: 265x5, 305x5, 350x7

    (had a f* headache after this and stopped me from going heavier on the leg press)

    leg press
    set:270x15, 330x15, 400x15

    leg curl
    set: 50x12, 70x12, 90x12

    DB curl (back flat on a wall weight per arm)

    set: 30x10, 35x10, 45x10, 20x10, 15x10

    didn't feel very good this day cause of that headache, read about it and could be because i didn't have enough air,
    i do practice proper breathing, but i think the cause is my clogged nose.

    W1D3
    tried to do some abs today but as i was doing hanging leg raises the headache hit me again, damn. hope it doesn't affect my shoulder day for tomorrow.

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    W1D4
    Shoulders
    OHP
    Warm up:90x5 3sets
    Set: 95x5,105x5, 120x8

    Db press
    Set:35x15, 45x13, 45x14, 35x15, 35x15

    Snatch grip high pulls
    Set:70x10, 90x10, 135x10, 155x8

    Dips
    Set: 55 total reps

    Felt a slight headache today, luckily my breathing was well controlled and the weights were light.

    The next session back, hope it doesn't f up my dls
    Training log
    http://anabolicminds.com/forum/workout-logs/254917-5-3-1-a.html
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    D5W1 rest

    D6W1

    Back
    Deadlift
    Warmup: 145x5, 205x5, 245x5 (headache hit me at this point)
    Set: 270x5, 310x5, 405x10

    Dumbell row (per arm)
    Set: 70x12, 80x12, 100x31

    Pull up total @bw:40

    I wanted to do cable rows after, but due to a personal problem at the gym I lost all motivation

    Just finished it off with suitcase deadlifts

    Set per side: 90x20, 110x20, 135x20
    Training log
    http://anabolicminds.com/forum/workout-logs/254917-5-3-1-a.html
    •   
       

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    D7W1

    Weighed myself today, and crap! I lost 200g

    BW: 76.4kg

    Must be the extreme weather here, hot and humid, gotta get more calories in on my rest days.
    Training log
    http://anabolicminds.com/forum/workout-logs/254917-5-3-1-a.html
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    Don't think of things as "leg, back, shoulder, chest" days. Think of movements, not groups of muscle. Do you own the book? It explains what you should be doing for assistance lifts...
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    Yup the first edition. Hmm didn't see it that way, I only patterned it to the examples in the book.

    Luckily it's just the first week time for some changes,

    What do you suggest?
    Training log
    http://anabolicminds.com/forum/workout-logs/254917-5-3-1-a.html
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    The Periodization Bible template, how it's written. You'll hit ever "muscle group" twice a week.

    Example
    5/3/1 OHP
    Shoulder accessory 5x10-20
    Vertical Back movement 5x10-20
    Tricep 5x10-20
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    Hmmmm I'll read on that later thanks.

    At least I had my main lifts right.
    But that would still work for 4 workout days per week right?
    Training log
    http://anabolicminds.com/forum/workout-logs/254917-5-3-1-a.html
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    Quote Originally Posted by iddc View Post
    Hmmmm I'll read on that later thanks.

    At least I had my main lifts right.
    But that would still work for 4 workout days per week right?
    Ya man, I was just giving an example of just 1 Day (OHP)

    Do what works for you, I'm just suggesting to follow the book, as it's effective. You've got awesome numbers. You aren't that far off from how the book is so it's no biggie. You might benefit from hitting back more than one day a week. Same goes for legs
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    Okay so thanks to Sean I've made some better changes to my workout structure

    BW: 76.4kg

    D1W2
    Bench press
    Warm up: 135x5x2, 140x3
    Set: 165x4, 200x4, 232x4 (I did 5 but I felt the last rep was sloppy)

    Db incline
    50x12, 55x12, 60x11, 60x12, 80x7

    WG pull ups
    BWx10, BWx10, +25x7, +25x5, BWx10

    Dips
    BWx20, +15x12, +25x12x2

    I felt that I could've done better on the bench, must be my lack of sleep, I woke up an hour short of a solid 6hrs, went back to bed for an hour and woke up feeling like crap.

    I'm actually at my training 1rm for the last set, but it's better light and proper.

    My two weakest body parts are the chest and shoulders, I have to make them catch up with my back and legs
    Training log
    http://anabolicminds.com/forum/workout-logs/254917-5-3-1-a.html
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    D2W2
    Rest

    Today was supposed to be a squat day, but it was a colleague's birthday and treated us to dinner.

    Hopefully I can sleep straight tonight for tomorrow's squats!
    Training log
    http://anabolicminds.com/forum/workout-logs/254917-5-3-1-a.html
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    Wuttup?? Strong lifts guy. Sub'd to see how 531 goes for u. Keep up the good work
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    Great to have you on board!

    Sorry for the late update!

    D3W2
    Squat
    Warm up.: 165x5, 205x5, 245x5
    Set: 285x3, 325x3, 365x6

    Db lunges (weight per hand, reps per side)
    Set:45x12, 50x12, 55x12, 60x12, 80x10

    I was supposed to do leg presses but a few red Dots were taking too long

    RDL
    135x10, 177x10, 225x10, 265x10, 315x10

    First Time I did these without straps!!
    Did some calve work

    Db curl (back flat on wall)
    Set: 30x10, 35x10, 40x10, 45x8, 30x10

    This week my forearms felt a lot more worn out than last week, but I felt good about the amount of work done for my biceps.
    Training log
    http://anabolicminds.com/forum/workout-logs/254917-5-3-1-a.html
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    D4W2

    OHP
    Warm up:90x5 3sets
    Set: 100x4, 115x4, 135x6 +1(little push with legs)

    Db press (weight per arm)
    Set: 35x12, 40x12, 45x12, 50x12, 50x11

    Snatch grip high pulls
    Set: 90x10, 110x10, 135x10, 135x10, 155x7

    Floor press
    Set: 110x10, 145x10, 185x10, 215x10, 265x7
    i did these on a machine, set the level up as if i was benching from the floor. My first time to do these, felt great!

    Dips
    BWx20, +15x15, +25x12x2


    too bad out gym doesn't have a power rack,
    it doesn't even have a SQUAT RACK! (i do mine on a shoulder press rack and remove the seats/padding ill upload a pic)
    plus the guys who work out there don't even know the meaning of HYGIENE, most from pak, and india.
    well it's what you have to work with here in the middle east.

    Off topic:
    when i was warming up for my OHPs yesterday, this fat Pakistan kid went up to me and said "i want headsets"
    and was looking at the ones i was wearing. i told him, "then go look for one"
    the mofo then said he wanted to use mine. i was about to tell him to f**k himself but luckily his fat friend gave him a set to use.
    these guys are total a**holes f you ask me. must be high!
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    D5W2
    Rest
    Light ab work

    D6W2

    Deadlift
    Warmup: 145x5, 205x5, 245x5
    Set: 290x4, 330x4, 420x7

    Could've done better on the last set, honestly my legs still feel like crap! Now I know why you shouldn't let the simplicity deceive you!

    Db rows
    Set:80x12x2, 100x35

    Pull up
    Set: BWx 40 total reps

    Facepull
    Set: 80x10, 100x10, 110x10x2, 120x10

    Leg curl
    Set: 70x10, 80x10, 90x10, 100x10

    Standing cable curl
    Set: 90x10, 100x10, 110x10, 120x10, 130x10

    Headaches are gone too, hopefully it doesn't come back next week. Just the fear of it hitting me while on the bench or during the squat really affected my lifts.

    The day I started 5 3 1 was the day I said goodbye to my straps, and hello to my calluses.
    Training log
    http://anabolicminds.com/forum/workout-logs/254917-5-3-1-a.html
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    BW: 77.1kg

    D1W3
    Bench press
    Warm up: 135x5x2, 140x5
    Set: 180x5, 200x3, 240x5

    Db incline
    50x12, 55x12, 60x12, 60x12, 80x8

    BB rows (underhand grip)
    135x10, 155x10, 175x10, 200x10, 225x7

    Dips
    BWx25, +15x15, +25x12, +30x12

    tri extension (to throat)
    set: 65x12, 75x12, 85x12, 95x12, 105x12

    ab wheel + weighted plank

    in and out!
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    Sorry for the late update!
    i've just been soo busy at work, i had less sleep than usual everyday

    D3W3
    Squat
    Warm up.: 165x5, 205x5, 245x5
    Set: 305x5, 345x4, 385x6

    leg press
    Set:400x12x2, 450x15x2, 600x15

    700 is the max the machine can handle (CR*P), i loaded 700 before and it started to make squeaking sounds!

    RDL
    145x10, 225x10, 235x10, 285x10, 320x10


    Did some calves work!

    Preacher curls
    Set: 65x10, 75x10, 75x12, 85x10, 100x8

    D4W3

    OHP
    Warm up:90x5 3sets
    Set: 105x5, 120x4, 140x3

    Db press (weight per arm)
    Set: 40x12, 45x12, 50x12, 50x12, 55x12

    Snatch grip high pulls
    Set: 110x10, 135x10, 135x10, 145x10, 155x10

    Floor press
    Set: 145x10, 180x10, 215x10, 230x10, 285x10

    Dips
    BWx25, +20x12, +20x10x2

    very typical of my shoulders to not be at 100% during the week that counts the most.

    ill post the DLs in a bit
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    D6W3

    Deadlift
    Warmup: 145x5, 205x5, 245x5
    Set: 310x5, 350x4, 430x5

    Db rows
    Set:80x12x2, 110x20

    Pull up
    Set: BWx 42 total reps

    seated machine row
    Set:90x12, 120x12, 150x12, 120x12

    felt pretty stressed out that day, it's like my body's really burned out. the entire week i've had less sleep than usual.
    when i transitioned into 5-3-1 i came off a 18 week p/rr/s with no deload or rest. must be the reason why!

    but later is week 4 Bench press and a much awaited deload week! we'll see how things go
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    BW :77.3kg

    D1W4

    Deload!

    Bench press
    135x10, 145x10, 155x10, 165x5, 175x5, 185x5

    Db incline
    30x15, 35x15, 40x15, 45x15, 50x15

    Bb rows
    135x12, 145x12, 155x12, 165x12, 175x12

    Dips
    Bw 70 total reps

    Tricep extension
    40x12, 50x12, 65x12, 75x10

    Light ab work!

    Finally the much awaited Deload week my body needed! Felt good actually! Got I got out of the gym quick and easy!

    It's good taking it easy on my CNS for a while
    Training log
    http://anabolicminds.com/forum/workout-logs/254917-5-3-1-a.html
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    very late update! but its a deload week anyway!

    D3W4 Deload
    Squat
    Set: 200x10, 225x10, 245x5, 265x5, 290x5

    DB lunges (weight per hand rep per leg)
    Set:25x10, 30x10, 35x10, 40x10, 45x10, 50x10

    RDL
    135x12, 145x12, 155x12, 165x12, 175x12

    seated DB curl
    20x12, 25x12, 30x12, 30x12, 35x12

    worked the calves a bit!

    *is it just me or do these lunges feel alot better than the leg press? i feel that the really work the entire leg!

    D4W4

    Deload
    OHP
    Set: 90x10, 95x10, 100x5, 105x5, 110x5

    Db press (weight per arm)
    Set: 20x15, 25x15, 30x15, 35x15, 40x12

    Upright row
    Set: 50x10, 60x10, 70x10, 70x10, 80x10

    DB bench press
    Set: 35x10, 40x10, 55x10, 60x10, 80x10

    Dips
    BW 60 total reps

    I'm kinda getting really frustrated with my shoulders, i can't seem to get them to become any stronger.
    it was a deload week, the squats and bench press felt great. but the shoulders still felt like the weight was heavy.
    *should i add more shoulder work on a bench press day?
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    D6W4

    Deload
    Deadlift
    145x10, 200x10, 245x5, 290x5, 310x5++ (i was only supposed to go to 5, i felt good and put up a few more, didn't count how many!)

    Db rows
    Set:45x15, 50x15, 60x15, 80x15, 90x15

    cable pull down
    Set: 100x15, 110x15, 120x15, 130x8, 90x10, 60x10

    bicep cable curl
    set 50x12, 60x12, 70x12, 80x12, 100x12

    suitcase deadlfts

    D7W4

    rest!

    did some HIIT on an incline, lungs felt good!
    weighed myself today too

    BW 77.6kg a nice .3kg increase despite the very humid weather!

    the deload week felt great, my body really needed it. But i would've skipped it if i had a sort of rest period before 5-3-1

    tomorrow is the 2nd cycle! feeling good to be lifting heavy again!
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    Cycle 2!

    C2 D1W1

    Bench press
    135x5, 145x5, 155x5, 160x5, 180x5, 230x8

    feeling good today! last set felt good, but wasn't the best! at the 6th rep i held my breath alot longer than usual
    which lead to a major headache must be the PWO+breath holding, gotta breathe more!!

    DB incline
    45x15, 50x15, 55x12, 60x10, 80x8

    DB rows
    60x12, 80x12, 100x12, 110x10, 110x8

    push up from deficit
    BW total 52 reps

    tri push down
    90x12, 100x12, 110x12, 120x12, 140x12

    ab wheel

    done in and out, damn headache was throbbing throughout the workout! i really have to focus on breathing!
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    You got a headache because of the valsava maneuver. Forcing air into a closed airway, like trying to pop your ears. It can be applied the same with lifting. Holding in the air to stay tight through a rep. That's why you'll see heavy squatters with busted blood vessels in their eyes.

    Good lifting man. Look forward to PRs
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    Thank you for clearing that up Sean! At first I thought I pinched a vein in my neck, then I thought it was dehydration etc etc. I think it started on my 1st week of squats. Yeah my form does seem to be tighter, making me able to move more weight the only drawback is the headache.

    Thanks! At 170lbs I think I'm doing okay.

    Honestly my benches on 5 3 1 have been the best in my life, proper form and I've been putting the bar a lot lower and closer to my chest.

    Squats have been the deepest they've ever.

    And deadlifts heavier plus without straps this time.

    My biggest problem area now is my shoulders. Always was!
    Training log
    http://anabolicminds.com/forum/workout-logs/254917-5-3-1-a.html
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    D3W1C2

    Squat
    Set: 165x5, 210x5, 245x5, 270x5, 310x5, 350x9

    DB Step up (weight per hand rep per leg)
    Set:BWx10, 45x10, 50x10, 60x10

    RDL deficit
    135x10, 145x10, 155x10, 155x10

    seated DB curl
    25x15, 30x12, 35x10, 35x8

    D4W1C2

    OHP
    Set: 90x10 x3, 95x5, 110x5, 135x8

    Db arnold press (weight per arm)
    Set: 30x15, 35x12, 40x10, 45x10, 50x8

    Snatch Grip high pulls
    Set: 135x10, 135x10, 135x10, 155x10

    machine chest press
    Set: 70x15, 90x12, 90x12, 100x10, 80x10


    D6W1C2

    Deadlift
    Set: 165x5 210x5, 245x5, 275x5, 315x5, 415x9

    BB row
    Set: 135x15, 145x12, 155x10, 165x10, 175x8

    lat pull down
    Set: 100x12, 110x12, 120x12, 130x10, 130x8

    face pulls
    set: 80x12, 90x12, 100x12, 110x12, 120x12

    alright everyone who's still on board! it's been three weeks since my last log.
    the last two weeks were complete stress hell!

    i was told by my boss that we'd be working in Saudi Arabia for 2 months and was pretty sure we'd go there the saturday 2 weeks ago,
    and most likely i wasn't gona be able to work out there. which was very depressing. my diet wasn't right since i didn't plan to prepare enough food for the past weeks and buying in bulk could waste alot of resources.

    last week i had to try and fit my 4 days into 3, since i was anticipating a departure. and i found out late last week that the project was delayed, which just makes me alot more f'd up!

    so now i dont care when we are going there. just gona continue the 5-3-1 i have to regroup, adjust my diet and adjust my maxes. ain't giving up on my quest for strength. i did bench press yesterday and here's how it went:

    C3 D1 W1

    bench press
    W: 135x5, 135x5, 135x5
    S: 160x5, 185x5, 235x3 ---- damn! couldnt do 5?? i duno what happened! could it be that my tris/upper back were still sore prior to the workout
    very disappointed with myself, and this affected the rest of the workout too!

    DB incline
    S: 50x12, 55x10, 60x10, 80x6

    dips
    BWx10x5

    pull up
    BWx10, BWx10, +15x7, +25x4

    seated cable row
    100x12, 120x10, 130x10, 140x10, 150x8

    very disappointed with my bench today, or maybe because i didn't follow the percentages in the book?
    my last set should be set at 205 only, but for bench and OHP on every last set i jump the weight. could this be the reason why my progress for the two are slow? while my squats (despite my bakers cyst on my left leg) and deadlift continue to get stronger.

    my shoulders and chest both have to catch up!
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    C3 D2 W1

    rest! but i plan on doing stretches and core exercises today! motivated to get my strength back up.
    tomorrow's a squat day! gona kill it or die trying~!
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    i would follow the book in terms of weights and percents of 1 rep max.. if you go to high in weight you are going to stall out or not make reps.
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    and i stalled out yesterday! i also (almost) always stall out on OHPs too.
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    How did yo calculate your 1RM? Via rep formula, or true 1RM?
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    i used the rep formula in the book. i stuck to them on ALL working sets except the last one
    my squat max is according to the book

    i tried to add more to my bench and OHP, was doing good at first but during the 3rd cycle, it backfired.

    i also did the same with my deadlift max, when computed i was only supposed to do ~350 for my first week cycle 1, but shot it up to 405.
    i only did it because i felt like i didn't do much effort for the other working sets.
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    There's a reason it's low. Don't adjust a damn thing. It works itself out
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    C3 D3W1

    Squat
    Set: 165x5, 210x5, 250x5, 270x5, 315x5, 355x8

    Hack Squat
    Set: 90x12, 135x10, 155x10, 175x10, 200x10

    RDL deficit
    135x10, 155x10, 225x10, 265x10

    BTW:

    i managed to get my hands on some DAA and Erase OG!
    started taking 3g DAA per day every 1st meal of the day, along with 1 cap erase in the morning, 1 cap 2hrs before workout,
    same dosage on rest days. but plan to take 3 caps starting next week. let's see how this stuff works!
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    C3 D4W1

    OHO
    W: 70x5, 80x5, 80x5
    S: 95x5, 110x5, 125x6
    i did sets of 10-15 pull ups on all warm up sets

    DB press
    35x10, 40x10, 45x10, 50x10, 55x10

    cable upright rows
    80x10, 90x10, 100x10, 110x10

    floor press (on a machine)
    165x10, 195x10, 230x10, 250x10, 180x10


    i'm still having a hard time trying to press the weight from my chest on the OHPs, any tips? i keep my elbows tucked, use a false grip.
    does a wider or more narrow grip help?
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    Foot stance should be your jumping or deadlift stance, roughly shoulder width, toes pointed straight. Find whatever grip works for you, I personally grip about an inch outside of the center smooth of the bar. Pack your shoulders back into their sockets, flex your lats, squeeze your butt and tighten your belly. All of that will generate torque into the bar.
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    Wow thanks a lot!

    Damn the only things I've been doing is keeping the elbows in and taking a firm grip. I never actually thought about my feet placement.

    I only started doing proper ohps when I started 531 I always only did dumbell presses
    Training log
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    What Sean said. And I personally like a narrow grip.. I get more torque from the lats that way. But definitely put more emphasis on flexing the lats and using it as a shelf.
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    D6W1C3

    Deadlift
    Set: 180x5, 225x5, 270x5, 300x5, 340x5, 385x10

    DB row
    Set: 80x12x2, 100x35

    machine rows UH grip
    set: 90x10, 110x10, 120x12, 130x12, 140x10

    pull up
    Set: BWx10x4, BWx8

    i seem to be burning out in most of my workouts the past week, maybe it's my PWO, maybe it's because of the lack of sleep.
    too bad i can't really say if the Erase and DAA are working, too many variable factors.

    thanks for the OHP tip guys, if i get the time i might start to post pics.

    BTW do you do extra work for forearms? mine are weaker than average, and it's starting to bother my DLs
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    C3 D1 W2

    bench press
    W: 135x5, 135x5, 135x5
    S: 170x3, 200x3, 225x6

    bench press
    S: 200x5, 170x10, 150x10, 135x10, 135x10

    DB incline SS Machine flyes
    50x12/70x12, 55x10/80x12, 60x10/90x12, 80x6/100x12

    pull up
    BWx10, BWx10, +25x10, +25x6, BWx7

    seated machine row
    90x10, 100x10, 110x10, 120x10, 150x10
  39. New Member
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    C3 D3W2

    Squat
    Set: 165x5, 210x5, 250x5, 295x3, 335x3, 375x8

    Squat
    Set: 315x9, 265x10, 225x10, 225x10, 180x10

    Leg Curl SS Leg extension
    70x10/50x12, 80x10/60x12, 90x10/60x12, 110x10/70x12

    C3 D4W2

    OHP
    Set: 70x5, 80x5x2, 105x5, 120x5, 135x6

    OHP
    Set: 120x7, 110x8, 100x10, 100x8, 90x10

    Arnold press SS Side Laterals
    30x12/20x12, 35x12/20x12, 40x10/25x12, 45x10/25x12


    C3 D6W2

    DL
    Set: 180x5, 225x5, 270x5, 315x3, 360x3, 405x10

    DL
    Set: 315x10, 265x10, 265x10, 225x10, 180x10

    DB row Dropsets
    50x12/40x12, 60x12/50x12, 80x10/60x12, 100x10/80x12

    another late update guys, been really busy at work. I did Bench press yesterday and i'll try to log that tomorrow. I stuck with the percentages and felt better and alot more comfortable with the weight and progression after each set.

    no more jumping the weight for me.
    also did BBB tried it out, was simple but very effective. my legs still hurt after 3days!!

    BTW i might have to stop my 5-3-1 as i'm going to be sent to saudi for a project and i'm not sure if i'll be able to lift there.

    Is there anything i can do to at least keep some of my gains/strength? any effective home exercises/routine you guys know? HELP!!
  

  
 

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