5/3/1A – Bench – 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

03C – 5/3/1 ROW – CYCLE 3.1

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

03B – 5/3/1 SQUAT – 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

02A – 5/3/1 SQUAT – CYCLE 2.x

1) Squat: 115×10, 140×5, 175×5, 210×3, 315×6. BBB: 175x5x10. 2) DB Goblet Squat: 60×16,15,15,12. 3) Calf Raise: 360×20,16,12,12,12. TOTALS: 44,235 lbs. 3 Exercises. 20 sets. 60 mins. 9/10. Notes: Decided to go against squatting 4 plates since I am a bit achy everywhere and instead run another pre-flight of BBB since I am in the… Continue reading 02A – 5/3/1 SQUAT – CYCLE 2.x