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

    Cycle 2 week 2 day B Bench 185x3 205x3 230x8 185x15 Ft up CGBP 135x3x8 Row 135x3x8 V-bar tri 60x4x12 Pec deck / rear delt 100x4x12 each Stationary bike 25 min Notes Good day today. Lower half and back were still quite sore from yesterday. Weight at 215.

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

    Cycle 2 week 2 day A Deads 335x3 380x3 425x6 365x3,3 Front squats (belt less) 185x5x5 BSS (dumbbell) BWx15 40x12,12 Walking lunge 40x10 Abs 5 minutes Notes Good lift today. Hamstrings weren't functional during those lunges so called it there. I'll add 10 lbs a week to fronts till I gas...

  3. Jswain's training log for powerlifting

    Yeah a few more sets of T bar and DB rows and I think you're golden.. unless this is just supposed to be more of a blood flow / recovery day.. I don't know much about this program.

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

    Cycle 2 week 1 day C Warm ups General stretching Band work Leg exts Air planes Cleans Front squats (clean into position) 185x3x5 Squats 225x5 255x5 295x5 275x5,5 245x5 RDL 225x8 275x8 315x8 Some BW lunges Notes Good day today. Took about 20 min to get into the squat rack so messed...

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

    Haha I'll be putting down some enchiladas and rice tonight. That should fill that hole nicely.

  6. Jswain's training log for powerlifting

    Nice work. I'd say go for it with the single after your speed work. I don't think it would affect your recovery or anything at all. The speed work should be a decent primer for this as well.

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

    Extra day BB rows 185x8,8 205x8,8 DB row 75x4x12 BB curl / rope tricep 80x4x8 / 40x4x15 Hammer curl / DB over head tricep ext 30x10 35x10 40x10 / 50x15 60x15 50x15 Rear delts (rev pec deck) 85x12,12 70x12,12 Notes Good lift today. Haven't really ate much today at all. Gotta catch up on...

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

    Cycle 2 week 1 day D OHP 105x5 125x5 145x10 115x8,8 Dips BWx8 +45x8 +55x8 +70x5,5 BWx16 Laterals 30x4x12 Abs 10 minutes Run 3 miles / ~25 min Notes Good easy day today. I'll go in tomorrow and hit some back/arm work. Lats and upper back were still feeling it from the past two sessions...

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

    Thanks lol. I just meant volume wise. Volume and deads don't mix well for me anyways..

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

    Cycle 2 week 1 day A Deads 305x5 355x5 405x8 315x5 Front squat 185x4 225x4 255x4 185x4 (paused) SLDL 225x3x8 Leg ext 155x12 170x12 130x12,12 Notes Looks like nothing but with warm ups and everything it felt like a lot of work. Good day nonetheless. BW at 215 this morning.

  11. TGR's Modified PowerBuilding v2.0

    A kid his age will get stronger just looking at a barbell and eating food. In my high school days the coaches would always remind us that eating and sleeping was 90% of getting stronger.

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

    Thanks dude. Bench has been feeling strong ever since I've added dips into the mix.

  13. Liftandswim's Log

    Nice pulling there man!

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

    Cycle 2 week 1 day B Bench press 165x5 190x5 215x13 165x3x8 (slow tempo) Pull ups BWx8 +25x8 +45x3x8 BWx12 Hammer curl / pull a part 30x10 35x3x10 / 4x25 Incline DB flies 35x10 40x10,10 Power shrug 225x3x10 15 min run. Didn't track distance. Notes Good day today. Figured I'd get...

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

    Cycle 1 week 3 day C Squat 250x5 285x3 315x5 DB RDL 75x10 90x10 100x10,10 BB lunge 110x8,8 Leg ext 145x4x12 Triceps 50x5x12 Abs / calves x whatever Notes Decent day in the gym today. Had carpet installed then went after so I had about 6-7 hours of ass time. Hips were kinda locked up. I...

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

    Upper accessory day Chin up 4x10 DB laterals 25x10 30x3x10 HS pull down 180x10 230x10 270x10 180x10 Front raise 25x3x15 Cable triceps 42.5x4x15 Cable face pull 42.5x15 50x3x15 Ab work Notes Good easy day today. Just hit the stuff I missed yesterday. Busy day at work. Didn't eat as planned.

  17. Jswain's training log for powerlifting

    It'll all work out in the end man! That sucks that all the history is gone.. they had a new update out on the 11th. I shouldn't have updated it lol. I'll see if I can get used to it, logging takes literally twice as long though.

  18. Liftandswim's Log

    Congrats on the PR. Beastly squatting there man..

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

    Thanks man, agreed. I'd rather pull two days after squats than squat two days after pulls though..

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

    Cycle 1 week 3 day B Bench press 185x5 210x3 235x8 255x2 DB row 100x4x10 HS seated over head 90x10 140x10 180x10 230x6 drop 140x8 drop 90x12 Pec deck 140x3x10 Rower 8 minutes Notes Good lift today. 235 felt good, my unrack was **** and took a minute to find my position but i repped it out...
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