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  1. bigger stronger faster with the help of 5/3/1

    Today Incline bench press 185x3 205x3 225x3 Military press 95x8 105x8 115x8,8 125x7 Pull down 120x4x12 Laterals 30x12 35x12,12 Triceps 3x30 (15 over hand, 15 reverse grip) Curls / push ups / face pull 50ish reps each Notes Decent day today. Incline still sucks lol. Gonna stay after it...

  2. bigger stronger faster with the help of 5/3/1

    Today Speed squat 225x2 245x6x2 Front squat 155x8 175x8 Abs - 100 reps Super set with lunges / BSS DB RDL 60x12 70x12 80x12 Notes Good day today. Easy work. Just working on the basics.

  3. bigger stronger faster with the help of 5/3/1

    Today Good mornings 135x8,8 185x8,8 Said **** this Mountain biking 40 min Notes Checked the forecast at the gym and it's supposed to rain the next few days so figured I'd get outside. I'll hit lower again tomorrow most likely, as this won't fatigue me very much.

  4. bigger stronger faster with the help of 5/3/1

    Today Speed bench 155x3,3 185x3,3 205x3,3 225x2,2 JM press 115x7 125x7 135x7 115x12 Rack row 135x12 185x8 205x8 155x8 135x8 Triceps / hammer curl 3x15 / 3x12 Seated cable rows (different grips) 3x12 Rear delt row machine 4x15 One hand cable curl 2x24 Notes Great lift today. Good volume...

  5. bigger stronger faster with the help of 5/3/1

    Today Front squat 185x5 225x5 255x5 205x5x5 Deadlift 315x5 405x3 365x3 Notes Hit some golf balls this morning, took a bit more from my back than I first thought. So called it there. Back Monday or Tuesday for upper work.BW 209.

  6. bigger stronger faster with the help of 5/3/1

    Today Pull ups 3x8 DB curl 20x15 25x15 30x12 Tricep push down 40x4x20 Incline bench 135x8,8 185x8,8 135x8,8 Pec work 6x10 Cable curl 2x12 Notes Good day. A little bicep pain is beginning to develop. Not good. Normally related to squats more than anything else. BW at 209, doing well there...

  7. Sean's Powerlifting Journey

    Haha that's awesome man!

  8. TGR's Modified PowerBuilding v2.0

    Sucks to hear that man. Hoping for the best!

  9. bigger stronger faster with the help of 5/3/1

    Put in 13 miles on my bike. 15mph pace, flat trails. Gotta do that more often.

  10. bigger stronger faster with the help of 5/3/1

    Today Front squat 185x2x5 Some hang cleans Squats 275x3 315x1 Some leg ext Notes Just getting back going . Felt okay. Needed to just see where I am with the quad. Might take my bike out for a bit.

  11. bigger stronger faster with the help of 5/3/1

    Today Deads (beltless) 365x3 405x3 445x3 460x3 (beltless PR) Pull ups 4x8 Seated cable v bar row 100x4x12 Straight arm row 3x15 Hammer curl 35x3x10 Reverse bb curl 3x12 Cable curl 2x12 Face pull 4x15 Notes Good day today. Wasn't planning on deadlifting but I figure what the heck. Weight...

  12. bigger stronger faster with the help of 5/3/1

    Today Incline bench 135x6 155x6 175x6 185x6 195x6 155x6 JM press 115x4x8 Laterals 30x3x12 Front raise 25x3x15 Triceps 4x20 Notes Quick easy one today. Knee has been bugging me the past couple days. May have torqued it weird while benching Sunday. So we'll see how it goes. I'll hit some...

  13. bigger stronger faster with the help of 5/3/1

    Double update Yesterday Speed squats (no sleeves, no belt) 225x6x2 185x2x3 Deads (beltless) 315x5 365x5 315x5,5 Bosu ball crunch 4x25 Single leg leg press 170x15,15 190x15 Today Speed bench 185x5x3 205x2 Incline DB press 55x3x15 50x15 Seated cable row 120x3x15 Cable crossover 27.5...

  14. bigger stronger faster with the help of 5/3/1

    Upper OHP 115x6 125x8 145x6 Ft up wide grip bench 135x8 155x8 185x8 JM press 95x8 105x3x8 HS pull down 180x3x12 Laterals 25x3x15 Straight arm cable row / supinated tri push down 3x15 each Notes Good lift today. Getting things back in gear.

  15. bigger stronger faster with the help of 5/3/1

    Lower Front squats (sleeves) 225x3 255x3 275x3 High bar back squat 225x3x8 Single leg leg ext 4x12 Single leg leg curl 4x12 Notes Easy lift again. BW down to 209 this morning. Feeling pretty good.

  16. bigger stronger faster with the help of 5/3/1

    Upper Pull ups / chins 2x10 each Incline bench 185x3 205x3 215x3 225x1 Row 135x8 155x8,8,8 Arms / push-ups / chest flies Notes Finally got time to get some work in. 91 hours at work last week. Slowing down a bit this week. Hopefully get a few more lifts in and get back on track. BW 211...

  17. Sean's Powerlifting Journey

    Arms 4x a week works for me too!

  18. bigger stronger faster with the help of 5/3/1

    Today Pull ups 3x10 Incline bench 185x6,6 155x6 Various other upper work I forgot to note Notes Good easy lift. Treating this week as a deload as I'll be working a lot. I'll see when else I can get in.

  19. bigger stronger faster with the help of 5/3/1

    Today Squats (beltless sleeves) 275x6 305x6 335x6 (RPE 9 /PR) 275x6 225x6 (paused) RDL 185x8 225x8 255x8,8 Single leg press 80x15 170x12 190x12 230x12 250x12 Seated leg curl 100x4x15 Notes Great lift today. Squats are going great. Never really made a note but ive been going with a lower bar...

  20. bigger stronger faster with the help of 5/3/1

    Yeah I always say I'm gonna focus on it and never end up doing it. Lol. Today A lot of upper mobility / general stretching / mini band work DB rows 60x4x12 Lat pull downs 100x4x12 (few different grips) Decline crunches 5x20 Back ext 4x12 Jog 2 miles / slow as hell Notes Was thinking...
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