Throneof Log

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  1. Squat: 90x5, 115x5, 140x3, 150x5, 170x5, 195x10 PR http://youtu.be/FIu2JRsZZ4c
    BBB Squat: 115x5x10
    Leg curl: 40x5x12 (TUT)

    Another PR. That's 4/4 this week... I'm liking the BBB template. Getting the hypertrophy and strength without wreaking havoc on my joints, CNS etc


  2. that's the genius of wendler

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  3. Awesome work, man. Your form doesn't deteriorate at all. BBB is brutal. I always liked his BBB challenges on paper (except squat/DL, maybe a diff variation tho&)
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  4. Quote Originally Posted by Sean1332 View Post
    Awesome work, man. Your form doesn't deteriorate at all. BBB is brutal. I always liked his BBB challenges on paper (except squat/DL, maybe a diff variation tho&)
    Yeah. I'm doing BBB for everything except DL's. I will use Wendler's dynamic template for that. I feel like dynamic work has good carry over for deads. Plus, the very thought of doing 5x10 on DL's is nauseating in and of itself. Though it would be light weight...IDK

  5. 3's week

    OHP: 55x5, 65x5, 80x3, 95x3, 105x3, 120x10 PR
    BBB: 65x5x10
    Lat Pulldown: 110x5x12
    Pullapart series
    SS Pressdown/BB curl X3
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  6. 3's week

    DL: 115x5, 140x5, 170x3, 200x3, 225x3, 255x9 PR http://youtu.be/quXNy1SoIWA
    first set last: 200x3x4
    Stiff leg DL: 95x10, 105x2x10
    Ab wheel: 3x12
    calves x 3 x20

  7. Hell yeah. Nice work T. Bar isn't banging your knees?

  8. Quote Originally Posted by Est1969 View Post
    Hell yeah. Nice work T. Bar isn't banging your knees?
    Thanks brah... Nope, bar is not banging knee

  9. 3's week

    Bench: 85x5, 105x5, 125x3, 150x3, 170x3, 190x7
    first set last: 150x5x6 reps
    DB row: 50x5x15
    pullapart series
    SS pressdown/BB curl

    Bench continues to feel mechanically off. Right lat wants to peel off the bench and doesn't want to contract as efficiently as the L side on the descent. Upon visual inspection in the mirror, I noticed forward slumping of the R delt and the lat laying more forward on the R side. I'm guessing I am bound up in the lat, as I've been diligent with mashing the T spine, front delt, and pec. Lat is only thing left

  10. 1's week

    Deadlift: 115x5, 140x5, 170x3, 215x5, 240x3, 270x7 PR, 215x3x3
    Stiff leg DL:95x10, 115x10, 135x10
    Ab wheel: 3x12
    calves x 3x20

  11. 5/3/1 week

    Bench: 85x5, 105x5, 125x3, 160x5, 180x3, 200x8 PR, 160x5x5
    DB row: 55x5x12
    cambered curls, rope pressdown, pullapart series

  12. Woo! PRs. Good ****
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  13. Deloaded last week...bleh

    5's week

    OHP: 55x5, 70x5, 85x3, 90x5, 105x5, 115x11...PR, 90x5x8
    Lat pulldown: 120x5x10
    pullapart series
    SS rope pressdown/cambered curls: x3

    20 min stairclimber

  14. 5's week

    Deadlift: 115x5, 145x5, 175x3, 190x5, 220x5, 250x11 PR, 190x3x5 http://youtu.be/9-ZBxZKw6Aw
    Front squat: 45x10, 95x3x5 (haven't done these in years and went ultra light)
    ab wheel: 3x12
    calves: 3x20

    20 min stairclimber

    Want to include more "big assistance lifts." I'm convinced I strained my quad a couple weeks ago because I haven't been doing direct quad work i.e. leg extensions, front squats. I will include these from now on and cut back on some of my down sets on deads and squats. I will keep all assistance light and mindless, as Wendler advises.

  15. Pulls are looking good, dude. I'm a huge fan of front squats. They have a lot of carry over.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  16. Bench: 185x10 PR, 140x3x8
    Dip: bwx2x10
    Db row: 55x5x12
    Pullaparts, press down, bb curl

  17. Nice work dude but u were tired after that

  18. Quote Originally Posted by Duramaxhd View Post
    Nice work dude but u were tired after that
    Thanks broski

  19. Squat: 175x8, 135x5x8
    Ab wheel: 5x10
    Leg curl: 40x2x15

    Reset TM on squats again. Had plenty left in the tank

  20. 3's week

    OHP: 55x5, 70x5, 85x3, 95x3, 110x3, 125x8 PR, BBB 70x5x10
    lat pd: 120x5x12
    tris, rear delts, bis

  21. Wow 8 nice work

  22. 3/3/3

    Deadlift: 115x5, 145x5, 175x3, 205x3, 235x3, 265x10 PR http://youtu.be/wY8wBp3z7AA
    first set last: 205x3x4
    stiff leg DL: 95x3x10
    ab wheel: 3x12
    BW lunges: x2x20

    step mill x 20 min

  23. 3/3/3

    Bench: 85x5, 105x5, 130x3, 150x3, 175x3, 195x8 PR, 150x5x6
    DB row: 60x5x10

    PRs keep coming. I wanted to do a DAA/arimistane stack this summer, but no signs of plateauing with 5/3/1. So, I may just keep going as is.

  24. Steady progress dude. You can always recomp a bit with that stack, but like you said; the gains keep coming. Keep it up!
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  25. Nice work man 1958 is great not sure if I can do that

  26. Quote Originally Posted by Sean1332 View Post
    Steady progress dude. You can always recomp a bit with that stack, but like you said; the gains keep coming. Keep it up!
    Slow and steady wins the game. Patience is key

  27. Quote Originally Posted by Duramaxhd View Post
    Nice work man 1958 is great not sure if I can do that
    Thanks man. I'm more than pleased with this set. I hit 180x6 back in sept. So 195x8 is more than satisfactory. I had at least 2 left in the tank as well.

  28. 3/3/3

    Squat: 185x8, 145x5x5
    Stiff leg DL: 105x3x10
    Ab wheel: 3x12
    calves

    5/3/1

    OHP: 55x5, 70x5, 85x3, 105x5, 115x3, 130x6 PR, 105x5x5
    Lat PD: 120x5x10
    Tris, pullaparts

    20 min weight vest walking... little over a mile

  29. Good work on the PR bro!



    Quote Originally Posted by throneof View Post
    3/3/3

    Squat: 185x8, 145x5x5
    Stiff leg DL: 105x3x10
    Ab wheel: 3x12
    calves

    5/3/1

    OHP: 55x5, 70x5, 85x3, 105x5, 115x3, 130x6 PR, 105x5x5
    Lat PD: 120x5x10
    Tris, pullaparts

    20 min weight vest walking... little over a mile

  30. 5/3/1

    Deads: 115x5, 145x5, 175x3, 220x5, 250x3, 280x6 PR, 220x5x3

    Ab wheel: 5x10

    Leg curl: 40x5x16

    Had something strange happen to my hamstring last night. Upon waking, I experienced throbbing pulses of sharp pain. I've been dealing with this hamstring injury since September, but never felt this. I thought maybe I was cramping, so I drank a glass of water and the pulses stopped. They have been coming and going. Usually occur when I'm just sitting or relaxing.
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