Well, today and for the time being, I will be starting even earlier in the gym on the account that I don’t live with morning people. I now get in the gym at 400am and must have my bar loaded, ready to go at 430am. I didn’t quite make it in at 400am, but I… Continue reading 03B – 5/3/1 SQUAT – CYCLE 3.2
Pretty solid day. Busy in the gym this morning, new faces. And when I mean busy, the addition of two extra people in the morning can make that place seem more packed than normal. Bench Press: 95×10, 115×9, 135×4, 165×5. 180×5, 205×5, 235×9. Decline Bench Press BBB: 140×10,10,10,10,8. Barbell Floor Press: 115×10, 135×8, 165×6. 180×5, 205×3… Continue reading 5/3/1A – Bench – Cycle 3.2
Excited again to get at it this morning. Made sure I had plenty to eat before heading into the gym this morning because I knew I was going to need the calories to sustain me. Deadlift: 135×10, 180×5, 225×5, 275×3, 320×3, 365×3 (paused), 410×8. Deficit Deadlift: 225×10,10,10,10,14. Dumbbell Spider Curls: 30×25, 35×15, 40×9, 45×10, 50×9.… Continue reading 03D – 5/3/1 DEADLIFT – CYCLE 3.1
Watch me rant last Saturday morning about the inadequacies of my current gym.
I like a little explosive work in my programming, today was the day I finally got to it. Its also nice to row your body weight for sets. Bent-Over Barbell Row: 90×10, 115×5, 135×3, 160×3, 180×3, 205×12. Pendlay Row: 115x5x10. Clean Shrug: 135×12, 225×9, 315×6, 315×2, 275×5. Standing Rear DB Fly: 30×12, 35×10, 40×8, 45×8,… Continue reading 03C – 5/3/1 ROW – CYCLE 3.1
I was really looking forward to this morning’s training session and it didn’t disappoint. Barbell Squat: 140×10, 175×5, 210×3, 245×3, 280×3, 315×7. (I probably had another one in me, and should’ve gone for another rep.) BBB Barbell Squat: 175×10,10,10,10,13. DB Goblet Squat: 65x3x12. Calf Raises on Leg Press: 360×20,16,16,10,14. TOTALS: 45,270 lbs. 4 Exercises. 19 Sets.… Continue reading 03B – 5/3/1 SQUAT – CYCLE 3.1
It really felt great to be under the bar this morning after taking a week off and the prior three I had throttled down my training quite a bit, saving myself for my impending meet. I had planned to take a full two weeks off, but since I am now running the 3/5/1 configuration of 5/3/1 with a fourth… Continue reading 5/3/1A – Bench – Cycle 3.1