5/3/1 – Squat – Cycle 3.3

Felt like on auto-pilot today. Got in, got out before the “crowd” got in this morning – and by crowd two other people as I was walking out the door at 540am. Barbell Squat: 140×5, 175×5, 210×3, 265×5, 300×3, 335×4. BBB Squat: 175×10,10,10,10,13 (AMRAP). DB Goblet Squat: 65x3x12. Calf Raise on Leg Press: 360x26x18,20,12,10. TOTALS:… Continue reading 5/3/1 – Squat – Cycle 3.3

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

03D – 5/3/1 DEADLIFT – CYCLE 3.1

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

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