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

    Double update Yesterday Incline bench 165x6 185x6 205x4 165x6,6 BB row 185x3x8 135x8 (supinated grip) Incline DB fly 40x10,10 30x10 Laterals 25x3x15 DB curl 30x12 35x12 Hammer curl 40x10 45x10 Straight arm row / triceps push down 4x15 each Today Speed squats (sleeves beltless) Work up...

  2. TGR's Modified PowerBuilding v2.0

    Glad to here everything worked out for you man!

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

    Thanks man. Making gains an inch at a time lol.

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

    Today Squat (sleeves / beltless) 315x1 345x1 365x1 225x5 Good mornings 3x10 Lunges 3x10 Notes Quick easy lift. Matches my beltless max from a while back. Had some poundage left in me.

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

    Upper Speed bench Warm up to 225x2 185x7x3 OHP 135x6,6 155x6 115x8 Pull ups 4x10 Laterals 6x12 DB curl 3x10 Push down 4x15 Preacher curl machine 5x12 Band pull a parts 4x25 Notes Good lift today. Bench wore out the triceps a bit making OHP quite difficult. Besides that just easy money.

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

    Today Lower Speed squats beltless/sleeveless (warm up to 275x2 first) 205x7x2 Deads (beltless) 315x4 365x4 405x4 (RPE 8.5) 335x4,4 Pull-ups / rope pull through 4x8 / 4x12 Lying leg curl 95x4x12 Single leg exts 4x15 Notes Good day today. Speed squats don't feel speedy unless I overshoot...

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

    Today Upper CGBP (wrist wraps) 235x2 250x2 260x2 225x6 BB row 135x10 155x10 175x10 185x10 Dips 5x10 Laterals 30x4x12 Machine preachers 45x10 55x10 65x10 75x10 drop 55x10 Notes Good lift today. CGs are what I would consider a very close grip. Just a hair outside of shoulder width grip. 260...

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

    Yesterday Lower Squats (sleeves / beltless) 225x8 255x8 285x8 305x8 (rep PR) 245x8 SLDL 225x10,10,8 Single leg ext 30x4x12 Single leg seated curl 50x3x15 Notes Great lift today. Huge beltless rep PR. BW at 212.

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

    Yesterday OHP 95x8 105x8 115x8 Speed bench 175x6x3 JM press 95x10,10 105x10 115x10 Pull down 140x4x10 Arms Notes Good day. Quick and easy. Then went on a short hike. I'm 214 this morning some how. Squats later.

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

    Lower Deads (beltless, poopy bar, and some chalk) 315x5 365x5 385x5 RPE 8 315x5,5 DB lunge / BW lunge 60x8,8 / 10,12 Speed squat 185x2,2 205x4x2 Hack squat machine 145x10 235x10 325x10 415x8 285x12 Lying leg curl (single leg) 40x40 Notes Good lift today. Weird order of operations. I would...

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

    Today Pull ups / face pull / push downs x 2 rds Bench 185x8 205x8 225x8 (RPE 8.5) 185x12 (RPE 8) Chins 10 +25x10 +45x10 bwx10 Machine fly 115x4x12 Rope push down / face pull 4x15 each Curls Notes Good day. I'm gonna try to bench twice a week right now. Swing around RE/DE/ME/DE rotation...

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

    Lower Squat (w/ sleeves, beltless) 285x2 315x2 335x2 355x2 265x5 225x5 Good mornings 135x10,10 175x10 Leg ext 110x15,15 Single leg 50x15 30x15 Cable pull through 4x10 Notes Good lift today. Max effort type day. Still probably got 10lbs or so in me on this particular day. I haven't had any...

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

    Today Bench Work up 255x1 185x5x3 (speed work) BB row 135x4x10 Incline DB fly 40x4x10 Pec deck 115x3x10 Push downs / face pulls 40x4x15 each Notes Good stuff today. Worked up a bit to try out my new wraps. Those things are tough lol. They cast pretty well though. BW at 214.

  14. Liftandswim's Log

    Beast mode.

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

    Double update Yesterday Speed squats 225x4x2 185x3x2 Deads (belt) 355x4x5 Lying leg curl 110x3x12 Today OHP 145x5x5 JM press 135x4x7 Laterals 30x12,12,12 drop 22.5x12 drop 15x12 Hammer curl 30x10 40x10 50x10 drop 25x10 Dips BWx3x10 + mini band 2x10 Pull ups / chins ups 2x10 each...

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

    Upper CGBP 215x5x5 Pull downs 120x8 140x8 160x3x8 DB incline fly 40x8 45x8 35x10 30x10 DB row 80x3x10 DB curl 30x4x10 Dips 3x10 Face pull 40x4x15 Notes Switching days up this week. This day went well. Close grips are feeling strong. Still got some progress to go there for sure.

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

    Lower Squats Beltless - 295x4 Add belt - 295x3x5 Narrow pause squat 225x3x5 Some speed squats w 135 and 185 Walking lunges 80 x3x10 Seated leg curl 90x4x15 Notes Drank quite a bit last night. Wasn't feeling great this morning. Beltless wasn't gonna happen. Plan on going up to 305 next week...

  18. Jswain's training log for powerlifting

    Interesting research note there. I should stay away from incline treadmill myself then.

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

    Upper Pull ups 3x8 CGBP 210x5x5 Wide grip bench Ft up - 135x2x12 Ft down - 135x12 SGHP 95x4x10 Laterals / rear delt raises 3x10 each Incline DB flies 40x3x10 Single arm triceps ext 17.5x30 12.5x30,30 (15 Reverse / 15 over hand) Notes Good easy day. Off day tomorrow squats Saturday!

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

    Today Treadmill 15 min various pace intervals DB row 75x4x10 Curls Caddy bike 7 min HIIT style Notes Just got in to do something call it GPP. Bench tomorrow.
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