5/3/1 – Push/Pull Deload 2 – Cycle 3.0

This was a really difficult workout today for some reason, but I got it done. Today, also marks the return of OHP after about a half a year not doing it (shoulder issues) and I gotta say, I throughly enjoyed it. I think I finally get this lift. Squat: 140×5, 174×5, 210×5, 175x3x10 Deadlift 135×10,… Continue reading 5/3/1 – Push/Pull Deload 2 – Cycle 3.0

5/3/1 – Push/Pull Deload 1 – Cycle 3.0

I usually like to combine my lifts into two push/pull routines or one full body workout when the deload week hits because just doing three sets – meh…  BORING. Bench Press: 95×10, 11×5, 135×5, 165×5, 135x3x10. Barbell Row: 90×8, 115×5, 135×5. 115x3x10. Alternating Incline DB Curls: 30×25, 35×12, 40×10, 45×8, 50×6. DB Tricep Kickbacks: 15x 20,20,18,16.… Continue reading 5/3/1 – Push/Pull Deload 1 – Cycle 3.0

5/3/1 – EXTRA WORK – Cycle 3

Full body workout today, — focusing on  areas that need improvement — whether physique or as an accessory. SUPERSET 1: Barbell Squat: 135×12, 205×8,8,8,12 (AMRAP). Clean Snatch: 135×12, 225×8,8,8,9 (AMRAP), SUPERSET 2: Decline Barbell Bench Press: 135×12, 185×8,8,8,12 (AMRAP). Barbell Rollouts: 6,6,8,8,6. SUPERSET 3: Barbell Hip Thrusts: 135×10,10,10,10,18 (AMRAP). Calf Raise on Leg Press: 360x5x20. NOTES: 70,619… Continue reading 5/3/1 – EXTRA WORK – Cycle 3

5/3/1 – Deadlift – Cycle 3.3

It was business as usual and a little more busy in the gym across the street than normal. I still clanked away. Deadlift: 135×8, 180×5, 225×5, 275×3, 340×5, 385×3, 430×7. Deficit Deadlift: 225×10,10,10,10,11 (AMRAP). Dumbbell Spider Curls: 25×25, 30×20, 35×15, 40×10, 45×8, 50×6. Barbell Glute Bridges: 135×10,10,8. TOTALS: 27,860 LBS. 4 Exercises. 21 Sets. 75… Continue reading 5/3/1 – Deadlift – Cycle 3.3