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

    Lower Deads (beltless) 345x5x5 Good mornings 185x6 225x3x6 Leg curls 70x15 80x3x15 DB swings 70x10 75x10 80x10 Abs 10 min Notes Good lift today. Just rolling right now.

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

    Upper OHP 140x5x5 Row 185x4x8 JM press 135x3x8 Pull ups / ft elevated push up 5x8 / 5x15 Curls / band pull a parts 35x8 40x8,8 / 3x20 Notes Good lift today. Liking my routine right now. Feeling like I'm hitting the areas that I need to. BW at 215.

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

    Lower Squats (beltless) 285x5x5 Narrow squats 205x3x8 RDLs 225x3x8 Lying Leg curl Single leg - 50x3x12 Both legs - 80x15 Notes Great day today. Squats felt good compared to my last time at 285. Took it easy on accessory work. Feeling good. BW 216.

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

    Upper DB curls CGBP 205x5x5 DB bench 70x8 80x8 90x8 100x6 Wide grip pull down 120x4x12 Push down / laterals 4x12 each Rear delt raises 4x12 Straight arm pull down 2x12 Notes Easy lift today. Pretty much just easy volume stuff. Pushed a bit on those DB presses. Just fatigued by the time...

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

    Lower Deads beltless 335x5x5 SLDL 225x3x8 Core work Notes Good easy day. Squatting Friday so not a lot of volume.

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

    Upper OHP 135x5x5 JM press 135x3x7 Pull ups / feet elevated push ups 5x8 / 5x15 Laterals / band pull a parts 4x10 / 4x20 Rope push downs / barbell curl 3x12 each Single hand cable triceps 2 burn out drop sets EZ bar curl Burn out triple drop set Notes Good lift here. Picked back up at...

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

    Lower Squat (belt less) 275x5x5 Narrow squat 185x4x8 Pin pull (belt less) 225x6 315x6,6 405x5 Seated leg curl 80x4x15 Notes Good lift today. Squats were smooth. Did some pin pulls as the platform was taken. Then just some easy leg curls.

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

    Back Pull ups 8,8 +25x8,8,6 Chins 45x8,8,8 DB row 90x3x10 BB curl 60x10 70x10 80x10 Straight arm pull down 50x10,10 45x10 Super set Laterals / front raise / rear felt raise 3x12-15 each Preacher curl 3x10 Notes Good easy day. Tomorrow off. Squat Saturday.

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

    Upper CGBP 200x5x5 Ft up CGBP 135x15,12 Incline DB press 60x10,10 70x10 Incline DB fly 40x3x10 Tricep push down 4x15 Band pull a part 4x25 Notes Easy lift today. Just 45 min in and out.

  10. Liftandswim's Log

    Nice work on the business man. Website looks great!

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

    Lower Deads (beltless) 405x3 435x3 BSS 50x10 60x10 70x10 BW x15 Supine leg curl 4x12 DB swing 60x12 70x12 80x12 DB curl 25x12 drop 20x12 drop 15x12 Notes Short and sweet. Last deload day. The triple at 435 was a bit tough, but that's too be expected. Haven't had much weight in my hands lately.

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

    Upper OHP 135x3 155x3 175x3 135x10 JM press / hammer curl 115x6,6,6,6,12 / 25x12,12 30x12 35x12 40x12 Laterals 30x4x12 Push-ups 1 minute amrap 48 reps Pull ups 1 min 24 reps Notes Good lift today. One more day of deloading weds then back to 5x5 work. Felt good to put some weight over head...

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

    Lower Squat 225x4x8 SLDL 225x3x8 Lying leg curl 4x12 Leg ext 4x15 Notes Decent day today. Got light headed towards the end so just called it there. Haven't felt that great lately. I'm just gonna lay around for the rest of the day. Nice to have a 3 day weekend.

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

    Upper CGBP 155x4x10 Incline DB press 75x4x8 Laterals 25x3x15 Front raise 25x10 30x10 35x10 Triceps 3 different ways 2x15 each Face pull 4x20 Machine fly 4x15 Run 1 mile Notes Good lift today. Been battling some mucus that keeps wanting to come up. Doesn't help with running. Squat...

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

    Extra day Rows 185x8 205x3x8 Pendlays 185x6 235x6 NG wide pull down 120x10 140x10 160x10 180x10 100x15 (CG) DB curl 30x10 35x10 Hammer curl 40x8 45x8 Concentration curl 25x10,10 DB shrug 100x10,8 80x12 Notes Was bored felt like getting in some extra work. Nothing real difficult here...

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

    Lower Deads 345x5x5 Good morning 185x8,8 225x6,6 135x10 Leg press / calf raise 270x4x12 each Abs 10 min Notes Good day today. Last heavy day for the week. Be deloading come Thursday.

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

    Upper Pull ups 3x8 OHP 135x5x5 JM press 115x6 135x3x6 115x10 DB row 90x4x8 Laterals 30x4x12 Push-ups 25,25,20,20 (rest pause last set, tough tough) Machine preachers 45x15 55x15 65x12 drop 45x12 Band pull a parts 25,25 Notes Good day today. Added some volume to 135 on JMs, from 16 to 18...

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

    Lower Squat (belt less) 295x4x5 (volume PR) Narrow stance squat 225x3x8 SLDL 185x4x8 Leg curls 80x3x12 30x2x12 (single leg) Ab work Notes Good day today. Squats were tough all between RPE 8.5-9.5 didn't hit the 5th set. I probably could of but I would of been dead after. So dropped some...

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

    Upper CGBP 210x5x5 Incline BP 165x8 185x6 145x8 Triceps / straight arm pull down 40x15 50x15,15 each Incline DB fly 40x3x10 Hammer curl 30x12 35x12 40x12 45x10 Face pull 42.5x3x20 Notes Good day today. CG moved well. Did incline work instead of dips, I suck at incline. Upper back is...

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

    Today Pull ups 5x8 Single arm mini band push down 3x20 Pendlay row 185x6 205x6 225x6,6,6 DB curl 35x4x10 Some raises / pull a parts Run 2 mile 19:04 Notes Good day today just some back and arm work as planned. Bench work tomorrow.
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