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Questing for beast numbers with 5/3/1

I recently started using my wrist wraps I got last Winter from EFS. They make a huge difference.
 
I have some i use from time to time. I should invest in some quality ones since i broke my left wrist and dislocated my growth plate in the same wrist all at once years back. Which did you get?
 
No, I don't really see the need for them unless you're doing weights ~3x your BW or have a history of knee injuries.
 
Ill be updating my last three sessions soon guys. But a side not. I measured my arms and legs cold and my arms are only 15 inches but my quads are 25inches. At 180 my arms were 15inches and quads were 23inches. Im 190 now. As i thought my legs are once again growing faster then the rest of me haha. Ill be finishing up this cycle of 5/3/1 and then reevaluating my training and goals. I would like to Bring my upper body up to match my legs, in both strength and size. Im currently talking with layne norton about using his PHAT routine for powerlifting. I will basically be ME/DE work with with an extra upper body session. Again im just looking around and deciding what will fit my goals the most. Not changing till the end of the cycle regardless.
 
Here is what im playing with right now. Again just thinking.
Day 1-Upper ME
Day 2-Lower ME
Day 3-Off
Day 4-Back/Delts DE
Day 5-Lower DE
Day 6-Chest/Arms DE
Day 7-Off

Upper ME
Bench ME-1-5 reps Alt with Flat DB Press (3-5 reps) every 2-3 weeks
Flat DB Press-2-3 sets 6-10 reps
DB Row ME-3-5 reps, may do rep PRs instead here, alt with Pendlay Row everything 2-3 weeks
Chins-2-3 sets 6-10 reps
BB Curls+Oh Ext-2-3 sets 6-12 reps

Lower ME
Squat ME alt with Deadlift ME every 2-3 weeks-1-5 reps
Lunges when squating, Goodmorning when Deadlifting-2-3 sets 6-10 reps
Hypers when squating, Uni Leg Press when Deadlifting-2-3 sets 6-10 reps
Weighted Core Work-4-5 sets 10-20 reps
Calf Work-3-4 sets 10-15 reps

Back/Delts DE
DB/Pandlay Row DE-65-70% 3-5 rep max, 6 sets 3 reps
Chins-2-3 sets 8-15 reps
Face Pulls/Pullaparts-2-3 sets 8-15 reps
Standing Press-2-3 sets 3-5 reps
Laterals-2-3 sets 8-15 reps

Lower DE
Squat/Deadlift DE-65-70% 3-5 rep Max, 6 sets 3 reps
Goodmorning if squating, Lunges if Deadlifting-2-3 sets 8-15 reps
Uni Leg Press if squating, Hypers if Deadlifting-2-3 sets 8-15 reps
Weighted Core Work-4-5 sets 10-20 reps
Calf Work-3-4 sets 15-20 reps

Chest/Arms DE
Bench/DB Press DE-65-70% 3-5 reps Max, 6 sets 3 reps
Incline Press/Dips-2-3 sets 8-15 reps
Jm Press-2-3 sets 8-15 reps
DB Hammer Curls-2-3 sets 8-15 reps

This is what i have so far, I figure if i try it, keep volume low and work my way into it as I go. With increasing sets and lifts such as adding trap work and more upper back work. Also i was debating switching Lower ME with Lower DE so the week goes. Upper ME, Lower DE, Off, Back/Delts DE, Lower ME, Chest/Arms DE, Off. Also the DE sessions will not be taken to failure at all. 1-2 reps short on all lifts. Where I may take some lifts to failure on ME days, but I would most likely not do it much then either. Comments and thoughts welcome.
 
SweetLou321 said:
Here is what im playing with right now. Again just thinking.
Day 1-Upper ME
Day 2-Lower ME
Day 3-Off
Day 4-Back/Delts DE
Day 5-Lower DE
Day 6-Chest/Arms DE
Day 7-Off

Upper ME
Bench ME-1-5 reps Alt with Flat DB Press (3-5 reps) every 2-3 weeks
Flat DB Press-2-3 sets 6-10 reps
DB Row ME-3-5 reps, may do rep PRs instead here, alt with Pendlay Row everything 2-3 weeks
Chins-2-3 sets 6-10 reps
BB Curls+Oh Ext-2-3 sets 6-12 reps

Lower ME
Squat ME alt with Deadlift ME every 2-3 weeks-1-5 reps
Lunges when squating, Goodmorning when Deadlifting-2-3 sets 6-10 reps
Hypers when squating, Uni Leg Press when Deadlifting-2-3 sets 6-10 reps
Weighted Core Work-4-5 sets 10-20 reps
Calf Work-3-4 sets 10-15 reps

Back/Delts DE
DB/Pandlay Row DE-65-70% 3-5 rep max, 6 sets 3 reps
Chins-2-3 sets 8-15 reps
Face Pulls/Pullaparts-2-3 sets 8-15 reps
Standing Press-2-3 sets 3-5 reps
Laterals-2-3 sets 8-15 reps

Lower DE
Squat/Deadlift DE-65-70% 3-5 rep Max, 6 sets 3 reps
Goodmorning if squating, Lunges if Deadlifting-2-3 sets 8-15 reps
Uni Leg Press if squating, Hypers if Deadlifting-2-3 sets 8-15 reps
Weighted Core Work-4-5 sets 10-20 reps
Calf Work-3-4 sets 15-20 reps

Chest/Arms DE
Bench/DB Press DE-65-70% 3-5 reps Max, 6 sets 3 reps
Incline Press/Dips-2-3 sets 8-15 reps
Jm Press-2-3 sets 8-15 reps
DB Hammer Curls-2-3 sets 8-15 reps

This is what i have so far, I figure if i try it, keep volume low and work my way into it as I go. With increasing sets and lifts such as adding trap work and more upper back work. Also i was debating switching Lower ME with Lower DE so the week goes. Upper ME, Lower DE, Off, Back/Delts DE, Lower ME, Chest/Arms DE, Off. Also the DE sessions will not be taken to failure at all. 1-2 reps short on all lifts. Where I may take some lifts to failure on ME days, but I would most likely not do it much then either. Comments and thoughts welcome.
Click to expand...

That's a whole lot. I dont know how well u recover, but u would get burnt out fast.
 
Mmm, well the original plan written by layne has A LOT more volume, probably twice the amount i have here. The lower days volume is less then i do on 5/3/1. The upper volume is SLIGHTLY higher then what i do on 5/3/1 also. My sore but do recover now. What would you rather see? upper me, lower de, off, upper de, lower me, off, off?
 
SweetLou321 said:
Mmm, well the original plan written by layne has A LOT more volume, probably twice the amount i have here. The lower days volume is less then i do on 5/3/1. The upper volume is SLIGHTLY higher then what i do on 5/3/1 also. My sore but do recover now. What would you rather see? upper me, lower de, off, upper de, lower me, off, off?
Click to expand...

That sounds a little better to me. You could hit the gym every other day. Don't be confined to the 7 day week. If u hit it hard, training 5 days like that in a week is tough. Why don't u just add some dynamic effort work to ur 5/3/1? There's some examples of a wendler/westside hybrid online.
 
Well, your body can adapt to pretty much anything.
I can do 5 days, the DE days wont be as "hard" as the ME days, esp since the DE days wont be to failure. Also the volume is very low. I enjoy 5/3/1 but the training is becomeing a lil boring to be honest. I only really enjoy my main lift atm, the rest is blah. And i dont usually confine to the 7 day week. I just love training lol
 
Btw everyone the new 5/3/1 for powerlifting is out. Imma be picking it up very soon. May switch to this instead. Got 3 weeks to decide regardless
 
5/25/11
Conditioning
Field Sprints
10 Sprints in 15min. base number, will aim to improve upon this in one way or another!

5/26/11
Press
Wave A
Workout: 1RM 165
25 Chins before Pressing
Bodyx5, 5, 5, 5, 5
Standing Press+Chins
45x5/3
75x5/3
65%-105x5/3
75%-125x5/3
85%-140x5/3
Dips
Bodyx10,10
Body+25x10, 8, 8
Supported Incline T-bar Rows
45x10,10
90x8,8
45x10 Just played with these, dont like them much. Will stick to Cable Rows
Oh DB Ext+BB Curls
65x8/65x10
65x8/65x10
65x10/65x10
Pullaparts+Side Laterals
15/15x10
15/15x10
Notes: Good session, wasnt in the zone and underfeed during the first half of the week, and it showed here. Loaded up on cals.

5/27/11
Deadlift
Wave A
Workout: 1RM 440
Deadlift
GMxBarx2x15
45x5
135x5
185x5
225x3
65%-285x5
75%-330x5
85%-375x8 PR
405x1, flew off the ground, felt so strong i held it for some time.
Goodmorning
135x10,10,10,10,10 ouch
Uni Leg Press
180x10
270x10,10,10,10
Leg Raises
Bodyx12,10,10,10,10
Seated Calf Raises
50x20,20,20,20
Notes: This was a good session. I fixed some of my deadlift form. As is stated in the 5/3/1 book that a good stance for the deadlift is where you put your feet to jump when trying to jump as high as possible. I found what that was, now my hip drive is amazing. Need to continue to pound food and push my sessions hard.

Will probably keep doing 5/3/1 since its going so well and only stalled on ONE lift in 9 meso cycles. Will be buying the new book tho and see what it has to offer.
 
Bought 5/3/1 for powerlifting and it was a GREAT READ. Will be trying new things after this mesocycle.

So I took some time and figured out my top assistence lifts for each core lift.
Bench-first=flat db press, second=Kroc/Pendlay Rows, third=JM Press/Pushdowns
Squat-first=lunges/leg press, second=hypers/leg curls, third=core work
Press-first=dips, second=chins/lat pulls, third=extensions/pushdowns
Deadlift-first=goodmornings, second=either quads or a row, third=core work

Anyone else wondering what assistence to do, just figure out what helps each of ur lifts then go from there. Here is how i put it together.
25 Chins/Lat Pulls before Pressing
Bench+Chins/Lat Pulls
Flat DB Press-3-5 sets 10-20
Kroc/Pendlay Rows-3-5 sets 8-30
Jm Press/Pushdowns+Face Pulls-3-5 sets 10-20

Squat
Lunges/Leg Press-3-5 sets 10-20
Hypers/Leg Curls-3-5 sets 10-20
Core Work-3-5 sets 10-20
Conditioning

25 Chins/Lat Pulls before Pressing
Press+Chins/Lat Pulls
Dips-3-5 sets 10-20
Cable Rows+Pullaparts-3-5 sets 10-20
BB Curls+Extensions-3-5 sets 10-20

Deadlift
Goodmornings-3-5 sets 10-20
Lunges/Leg Press-3-5 sets 10-20
Core Work-3-5 sets 10-20
Conditioning

the volume changes depending on feeling, type of conditioning being done, recovery, ect. Back work isnt on deadlift day since i get a decent amount from chins/lat pulls, rows, and upper back lifts twice a week. I add extra quad for to help drive off the floor and squats. I did this as an example to others on how to develope a routine for YOUR needs and YOUR preferences.

5/30/11
Light Conditioning
20min Run to loosin up hamstings and lower back.
 
SweetLou321 said:
5/25/11
Conditioning
Field Sprints
10 Sprints in 15min. base number, will aim to improve upon this in one way or another!

5/26/11
Press
Wave A
Workout: 1RM 165
25 Chins before Pressing
Bodyx5, 5, 5, 5, 5
Standing Press+Chins
45x5/3
75x5/3
65%-105x5/3
75%-125x5/3
85%-140x5/3
Dips
Bodyx10,10
Body+25x10, 8, 8
Supported Incline T-bar Rows
45x10,10
90x8,8
45x10 Just played with these, dont like them much. Will stick to Cable Rows
Oh DB Ext+BB Curls
65x8/65x10
65x8/65x10
65x10/65x10
Pullaparts+Side Laterals
15/15x10
15/15x10
Notes: Good session, wasnt in the zone and underfeed during the first half of the week, and it showed here. Loaded up on cals.

5/27/11
Deadlift
Wave A
Workout: 1RM 440
Deadlift
GMxBarx2x15
45x5
135x5
185x5
225x3
65%-285x5
75%-330x5
85%-375x8 PR
405x1, flew off the ground, felt so strong i held it for some time.
Goodmorning
135x10,10,10,10,10 ouch
Uni Leg Press
180x10
270x10,10,10,10
Leg Raises
Bodyx12,10,10,10,10
Seated Calf Raises
50x20,20,20,20
Notes: This was a good session. I fixed some of my deadlift form. As is stated in the 5/3/1 book that a good stance for the deadlift is where you put your feet to jump when trying to jump as high as possible. I found what that was, now my hip drive is amazing. Need to continue to pound food and push my sessions hard.

Will probably keep doing 5/3/1 since its going so well and only stalled on ONE lift in 9 meso cycles. Will be buying the new book tho and see what it has to offer.
Click to expand...

I HATE SPRINTS! lol but they sure are good for conditioning. Be carefull with ur Hammys bro - I've had a few close calls trying to combine my tire flips with field sprints before...

Anyway awesome work! Keep it up.
 
I dont have access to a tire so i cant do that lol. But i do take them easy, Ill only do hard sprints if everything feels good, otherwise ill opt for something else. Good call.
 
You know it's mostly cause I tried moving a weight (tire) that was really heavy for me and then tried all out sprints - live and learn I guess. I didn't see anything reckless about your setup at all it was just I noticed u were on the sprints and mentally I cringed cause I hate them so. LOL
 
Lol i hate them too my man. They dont do much good for my recovery. They do wonders for my conditioning tho. So im gonna try and balance them and not over do them.
 
Updates:
So I decided to return to my old gym for the next few monthes. They gave me a great deal, i love the atmosphere and the ppl there. Plus i got some powerlifting buddies there to train with from time to time. They got squat bars, olympic bars, trap bars, deadlift bars and some other crazy ones idk the name of lol.

Bench day 5/31/11
Wave B
Workout highlights
Did everything as planned, volume was minimal as i wasnt feeling 100% and shoulder was buggin me a lil.
Bench was 70%-195x3, 80%-225x3, 90%-250x3

Squat day-6/1/11
Wave B
Workout highlights:
Again a lil off, worked out earlier then normal and only after one meal, usually 2-3 meals.
Squat-70%-280x3, 80%-305x3, 90%-360x3
Conditioning-10min Sprints on bike, will go the field and or bridge on deads day. Will also try car pushes soon.

6/3/11
Press
Wave B
Workout:
25 Chins before pressing
Bodyx8, 6, 4, 4, 3
Press
70%-115x3/3
80%-135x3/3
90%-150x5 PR/3
95x10/3
Dips
Bx12, 12
1 Chainx10
2 Chinsx10
2 Chainsx10, drop 1 Chainx4, drop Bx2
Cable Rows Close Grip+Pullaparts
80x15/25
90x12/25
100x12/25
110x10/20
120x10/20
Oh Ext+BB Curls
50x15/65x10
65x8/65x10
55x10/65
JM Press-65x10/65x10
85x10/65x10
Notes: Great sessions, shoulder was blah. Love the new/old gym. Got my foam roller today, used before and after my workout, and for 20min tonight. Will be using this thing 2-3 times daily!
 
6/4/11
Deadlift
Wave B
Workout:
Deadlift
45x5, 135x5, 225x5, 275x3
70%-310x3
80%-350x3
90%-395x4 easy
225x8 easy
Goodmornings
95x15
115x12
135x10
135x10
Uni Leg Press
180x10/10
270x10/10
270x10 both
Leg Raises
Bx10, 8, 10, 8, 10
Conditioning-10min field Sprints. This was about 20min after lifting, it was very hard. But I hit my goal of 3 conditioning sessions this week, will try to continue this, they will remain short and sweet for now until i adapt better.
 
6/6/11
Bench
Wave C
Workout:
Chins-Bodyx6,6,6,6,3
Bench+Chins
45x5/3
135x5/3
155x5/3
185x3/3
75%-210x5/3
85%-240x3/3
95%-265x1/3 Kept to minimum, the lift off on these benches are hard on my own, the lift off was harder then the set itself, will get a hand off on the harder sets bc of this or play some.
Flat DB Press
50x12
60x10
65x10 PR
Kroc Rows
60x10
80x10
100x20
Oh DB Ext+Face Pulls
50x15/60x15
55x12/80x12
65x10/90x10
Bicep Chins Cluster Set
Bodyx3,3,2,2,1
Notes: Kept assistence to a minimum for this session, and will do so on wave c from now on. Felt strong all around and esp on pull-ups.
 
6/5/11
Squat
Wave C
Workout:
Squat
45x5
135x5
225x5
275x3
75%-300x5
85%-340x3
95%-380x1 again kept to the minimum. But felt very easy, coulda banged out a few more, great set up. Enjoying the thick squat bar too.
Lunges
40x13,14,14
Leg Ext-2 sets of 10
45 Hyper
Body+45x15,15,15
Leg Curl-1 set of 10
Weighted Rope Crunch
140x15
160x15
170x15,15,15
Seated Calf Raises
90x20,10
Conditioning:10min Bike Sprints
Notes:Good but hard session.
 
6/9/11
Press
Wave C
Workout:
Chins-Bodyx6,6,6,6,5
Press+Chins
45x5/3
65x5/3
95x3/3
75%-125x5/3
85%-140x3/3
95%-155x3 PR/8 PR
Dips
Bodyx12
Body+1 Chainx10
Body+2 Chainsx10
Body+3 Chainsx5 drop 2 Chainsx5 drop 1 Chainx3 drop Bodyx2
Chins+1 Chainx3, just wanted to see how it felt.
Standing Cable Rows+Pullaparts
120x15/25
140x13/25
160x11/20
180x10/20
U-Bar Pushdowns+BB Curls
90x15/65x10
100x15/75x10
100x15/75x7
Side Laterals
15x12,12
Notes:Felt really good this session. Picking which days to push for Prs is really helping me, as well as taking a day off between squat and press days. Cant wait to lift tomorrow. AC Joint is doing really well too, will say all the upper back work is helping.
 
So im in the middle of my deload week an im bored out of my mind with this. Its not the deload persay but the actuall routine. Ive been running thru a few different options on things to try. One would be laynes split once again, or a westside split. Changing 5/3/1 into a push/pull/legs split with My main lifts being Push-Bench, Press, Pull-Pendlay rows, kroc rows, Legs-Squat Deadlift. This would be a 2 on 1 off rotation. Or what im most likely gonna do is try the new 3/5/1 with singles on 3 and 1 days. Input would be appriciated. My number one goal is strength and second is muscle growth. I watched my buddy who bodybuilds in push/pull/legs split out bench me today, his bench has gone up like 90lbs in 8 monthes...jerk lol
 
6/10/11
Deadlift
Wave C
Workout:
Deadlift
45x5
135x5
225x5
275x3
75%-330x5
85%-375x3
95%-420x3 EASY
Goodmorning
95x12
135x10
135x10
Uni Leg Press
180x10/10
180x10/10
270x10/10
Leg Raises
Bx12, 12, 12, 10, 13
No Conditioning today, felt beat up and wanted to rest.
 
6/11/11
Conditioning
Field Sprints, 15min, 10 sprints. Still limited in equipment, gonna start some bridge sprints and runs since i have some huge bridges around me, no hills tho.
 
6/13/11
Bench
Wave D
25-30 chins
Bx6, 6, 6, 6, 6 Cant do a lot of wide grip chins, ac joint flares up
Bench+Chins
45x5/3
95x5/3
40%-115x5/3
50%-140x5/3
60%-175x5/3
Incline DB Press
45x10
55x10
65x8
55x5
Pendlay Rows
135x10, 10, 10, 10
Oh DB Ext+Face Pulls
50x15/70x15
60x10/90x10
60x10/90x10
60x10/90x10
Bicep Chins Cluster Set-Bx3,3,2,2,2,1
Notes: Deload, tried to keep assisetence higher volume and moderate intensity
 
6/14/11
Squat
Wave D
Workout:
Squat
45x5
95x5
40%-160x5
50%-200x5
60%-240x5
Machine Power Squat
90x10
180x10
270x10
270x10
Hypers
B+25x12,12
Leg Curls
70x15,15
Rope Crunches
150x15
170x15
170x12
Conditioning: none still takin it easy and finding good conditioning workouts.
Notes: Easy easy easy
 
6/16/11
Press
5/3/1
Wave D
25-30 Chins
Bx 6,6,6,6,6
Press+Chins
45x5/3
65x5/3
75x5/3
85x5/3
105x5/3
Dips
Bx10,10
B+1 Chainx10,10
Cable rows+Pullaparts
100x15/20
100x15/20
100x15/15
100x15/15
BB Curls+U-bar Pushdowns
65x10/100x15
65x10/100x15
Weighted Close Grip Neutral Grip Chins
B+1 Chainx8 NEW PR.
Notes: Felt off all workout, deload week always kills my mood, i love killing my workout. By the end of the session I had a nice upper body pump and felt great so i felt like accomplishing something.
 
Im so amped for my upcoming training week. Im still undecided on which route to take this next meso cycle. Whether it be 5/3/1 or 3/5/1 or add singles. Choices Choices.
Current estimated maxes incase anyone cares lol
Bench-280
Squat-400
Press-165
Deadlift-440
 
Have u tried the 3/5/1 with singles yet? I finished deload yesterday. Gonna start the powerlifting version next run. That's more up my ally. How long u been doin it Lou? Change assistance work every month for variety and stick with whatever u decide.
 
No bird, i have not done it yet. I have the new book but i already started my last mesocycle when i got it. The singles training is for the non-competitive powerlifter, i plan on competing so im still deciding. And my assistence work is pretty much where i need it, ill make some lift swaps and the such but chins, rows, dips, presses are a must for me and ham/lower back work too! The singles will get one use to heavier weights but they are not me work
 
hey man, still following, just quiet lurking... keep up the good work


BTW if your interested, i started a new training log

Invalid Link Removed
 
6/17/11
Deadlift
Wave D
Workout:
Deadlift
45x5
135x5
185x5
225x5
275x5 These felt like air, clean and easy, really getting good at building tension at the bottom and exploading out off the ground.
Goodmornings
135x10,10,10
Uni Leg Press
90x10
180x10
270x10
Leg Raises
Bx10
B+15x10,10,10
Bx10
Conditioning: A friend of mine showed me a way to use a treadmill to kinda imitate a sled push, it was unique and fun for a change. Got my legs burning and my heart rate going. Ill have to play with this and bring a stop watch next time, thinking of using it in a complex with jump rope and sprints. Ill be playing for sure. Had fun. Did about 20min worth of two variations.
 
Had some conditioning planned today. But my body was not on the same wave length. I feel a lil run down still and had no motivation for the session. Im gonna just chill out today and tomorrow. Try to get as much sleep as humanly possible tonight too. Got 10 hrs last night. If anyone want to chime in on how to best recover ones cns id love to hear. Ive just been keepin cals up and sleeping a lot lol. Ill be ready by monday for the new cycle though.
 
takin 2 days off.... IN A ROW??? im dumbfounded..... your a better man than i am.... im deloading next week, i might need your support LOL

healing the CNS = lots of sleep/sex/nutrients and some evidence has shown DHT and some other anabolics (test i think? cant remember)
 
Id rather rest up on my deload week so i can set PRs when it counts. Im not racing to the finish line hear and conditioning is not my primary goal. Strength is. It helps when your working and stuff too tho. Ill be in your log this upcomming week to help ya brah
 
6/21/11
Bench
Wave A
Workout:
Chins
Bodyx6,6,6,6,6
Bench+Chins
45x5/3
135x5/3
155x5/3
165x3/3
65%-185x5/3
75%-215x5/3
85%-245x6 PR/3
Incline DB Press
55x10
65x7
55x10
Incline Hammer Dead Press-90x10
60x5
Kroc Rows
45x10/10
65x10/10
85x6/6
105x20/20 PR
70x10/10
OH Rope Ext+Pullaparts+Bicep Chins
80x15/30/2,1
90x10/25/3,1
70x12/25/3,1
Notes: Killed it today. Those last two days off were needed. I had a PR on bench, I told myself if i got 245 for 8 I would just end the session there, but I stopped the set early...good day but not that good. I tried to PR on incline DB too, im very week at db presses for some reason. PRd on kroc rows too, grip was going out but thats the beauty of them. Im gonna make my bench and press days the days I am for PRs most on this cycle, my legs and squat and dead are progressing very well, if i feel super good ill PR on them too :)
 
Hey guys, Ill be logging CLs new watermelon White Flood for now, here the link:
Invalid Link Removed
Ill still update all my lifts here, highlights and thoughts on the product will be in the sponsored log.
 
6/21/11
Squat
Wave A
Workout:
Squats
45x5
135x5
225x5
245x3
65%-265x5
75%-305x5
85%-350x5, 225x3, 135x3
Bulgarian Split Squats
25x10/10
40x10/10
40x10/10
50x10/10
Hypers, 45 degree
B+45x12,12,12,12
Rope Crunches
90x20
120x15
140x15, 15, 15
Conditioning: Used a treadmill to resemble pushing a sled, then would go till my legs burned then go and do moutine climbers until I was out of breath. I would repeat this for 15 total minutes. I was dead.
 
6/23/11
Press
Wave A
Workout:
Chins
Bx6,6,6,6,6
Press+Chins
45x5/3
65x5/3
95x3/3
65%-110x5/3
75%-125x5/3
85%-145x5/5
Dips
Bodyx10
Body+2 Chainsx10,10,10
Long-bar Rows+Face Pulls+Pullovers
75x12, 80x10, 70x10
75x12, 80x10, 70x10
75x12, 80x10, 70x10
U-Bar Pushdowns+BB Curls+Side Laterals
90x15, 65x10, 15x10
90x15, 65x10, 15x10
90x15, 65x10, 15x10
Notes: Those tri sets killed me, i always keep volume high on 5s week and it hurts lol, but 3 and 5/3/1 weeks feel easier. Need to rest up and recover. Incline Presses deff affected my press today, its ok tho. Also i need to fit in jm presses, but not sure where since after my main two pressing movements my chest, tris, delts are usually pretty dead. Maybe replace db press with them? Idk
 
6/24/11
Deadlifts
Wave A
Workout:
This was a special day. I usually dont do this since I love to be in the gym lifting...but I made a deal with myself, if I deaded 385 for 10 that would be it and I would do conditioning and leave.
Deads
45x5
135x5
225x5
275x3
65%-295x5
75%-335x5
85%-385x10 PR
Pre-hab circuit. Leg Curls+Leg Ext+Abductors+Adductors, 2 rounds each 10 reps
Leg Raises
Bodyx12,12,12,12,12
Conditioning: Same as squat day, 15min of treadmill pushes superset with moutine climbers.
Notes: I hit my goal, It was a huge PR that I dont rememeber moving that weight for 10 reps before. Everything was fried after this, upper back, lower back, legs, abs. I finished up and headed home, had a great day to follow too. Love that feeling.
 
whats your weight like?
 
SweetLou321 said:
Bodyweight? 190-195, closer to 190 before eating. 12-13 percent bodyfat. 5'8-5'9
Click to expand...

very nice.. im sticking around 195-200 for the summer.... then going back to 218... its six pack season in nj..... had to do it.

is this the heaviest/leanest youve been?
 
Probably leanest ive been at this weight yes. I was 210 at one point, 15ish perfect bodyfat. I lost a lot of mass and weight due to some hormone issues. But everything is on track now. This is the strongest ive ever been at any weight.
Lol nj, jersey shore brah?
 
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