Modified 5/3/1 for football

[pigskinmuscle66]

Ok... I'm new to the boards but I have been lurking around for the last 3 years. I decided to log my workout here to keep track of my progress and share information with other members. Some personal history, I'm 18 years old and preparing to play football at the United States Merchant Marine Academy this July as a defensive tackle/nose guard. I suffered a season ending injury to my ankle week 3 of the regular season and have not yet fully recovered. However, I am determined to rehab completely and get ready to make an impact as a first year midshipman.


As the title suggests, I will be using a modified 5/3/1 to suit my body.

Stats
5'10" 270lbs
Bench:295/340
Overhead Press:200/245
Squat:425/500 (wide stance, glutes touching ankles)
Deadlift:425/525 (470/575trap bar)
40 yd dash:5.3/5.0
Vert:28/33
Pro agility:5.1/4.8


Split

Monday: Bench using 90% of max, 265
week 1 5@65%, 5@75%, 5+@85%
week 2 3@70%, 3@80%, 3+@90%
week 3 5%75%, 3@85%, 1+@95%
week 4 deload

Assistance
DB Incline Presses 5x10
Tate Presses 5X10


Tuesday: Deadlift using 90% of max, 392
week 1 5@65%, 5@75%, 5+@85%
week 2 3@70%, 3@80%, 3+@90%
week 3 5%75%, 3@85%, 1+@95%
week 4 deload

Assistance
RDL/GHR 5x10
Hanging Leg Raises& Hyperextensions 5x10@bodyweight
Dreadmill (need to be able to run mid to long distance)

Friday: Overhead press using 90% of max, 180
week 1 5@65%, 5@75%, 5+@85%
week 2 3@70%, 3@80%, 3+@90%
week 3 5%75%, 3@85%, 1+@95%
week 4 deload

Assistance
CGBP 5x10
BB Rows 5/10


Saturday: Squat(box, 12inch) using 90% of max, 392
week 1 5@65%, 5@75%, 5+@85%
week 2 3@70%, 3@80%, 3+@90%
week 3 5%75%, 3@85%, 1+@95%
week 4 deload

Assistance
Front/Back Squat 5x10
Barbell Hip Thrusts 5x10
Dreadmill


Also, I'll be doing a circuit of barbell complexes, bear crawls, and burpees 3x week and throw in some "prowler" (unused dining table with added weights) when I feel like doing some sort of sprint work when the weather blows (Maryland spring sucks) Once the ground dries up, I'll go outside and throw in linear speed and agility work as well.


oh, and to make things simple, I'll add 5lbs to each upper body lift and 10lbs to each lower body lift after each microcycle so I dont have to recalculate everything

[pigskinmuscle66]

Bench: 5x175, 5x200, 5+x225---->12(pr)
DB Incline Press 5x10----->65lb'ers
Tate Press 5x10--------> 35lb'ers


PR on 225 reps, stronger triceps and stronger lats helped a lot with the benching..

[pigskinmuscle66]

Deadlift 5x250, 5x295, 7(plus 2 after 30 second regroup period)x335----->PR
Forgot hammy exercise....
Hyperextensions & Hanging leg raises 5x10----->BW

Good stuff.... deadlift was a real killer

[beertank23]

I'll keep an eye on this, starting 531 football next week!

[pigskinmuscle66]

I'll keep an eye on this, starting 531 football next week!

yea 5/3/1 football looks solid.. I'm gonna steal the conditioning and warmup and incorporate into my workouts.

[pigskinmuscle66]

Some pictures to give you a perspective on what I have to work with..


http://s914.photobucket.com/albums/ac343/pigskinmuscle66/fgdfgfgf/?action=view&current=016.jpg

http://s914.photobucket.com/albums/ac343/pigskinmuscle66/fgdfgfgf/?action=view&current=017.jpg

http://s914.photobucket.com/albums/ac343/pigskinmuscle66/fgdfgfgf/?action=view&current=018.jpg

http://s914.photobucket.com/albums/ac343/pigskinmuscle66/fgdfgfgf/?action=view&current=019.jpg

http://s914.photobucket.com/albums/ac343/pigskinmuscle66/fgdfgfgf/?action=view&current=020.jpg

http://s914.photobucket.com/albums/ac343/pigskinmuscle66/fgdfgfgf/?action=view&current=021.jpg

[pigskinmuscle66]

Went upto Kings Point for an overnight visit and liked what I saw. That being said, I missed my military press workout, so I will do both next week's bench and last week's military press workout on monday and cut out the assistant work for bench and superset everything else... today's squat workout is as followed.......



Box Squat(12-13 inches, Westside style)
3x255, 3x295, 10x335(PR, saw stars afterwards)
Oly Squat 5x10@185lbs
Hyperextensions 5x10@bw


oh, for all the "box squatters" who say they can box squat more than free squats, you're 1) using a box that's too high(bench does NOT count) 2) just bouncing off the already above parallel box, and 3) using too much momentum... Westside style box squatting will force you to kill the momentum at the bottom and work the glutes and hammies more...

[pigskinmuscle66]

Bench

3x185, 3x205, 8x245(PR)

Military Press

5x115, 5x135, 9x155(PR)
BB Rows 5x10@135lbs
Isometric Pull Up 5x max time

I'm gonna switch up regular deadlifts for hex bar deadlifts because I want to loosen the amount of pressure on my lower back.

[moose45]

Hey man! I got a letter from the school your attending, a couple weeks back. Good luck to you, I'll keep an eye on this!

[pigskinmuscle66]

Hey man! I got a letter from the school your attending, a couple weeks back. Good luck to you, I'll keep an eye on this!


Nice, are you interested in USMMA? Did you get your nomination? what part of MN? I lived in Eden Prairie for 5 years before relocating to maryland,...

[moose45]

Nah, I'm not actually...I recently received some interest from D1 and D2 schools that have been academic opportunity for me as well. I'm close to Duluth, its about in the middle part of the state, a little north. Not sure what you mean by nomination...

[pigskinmuscle66]

Decided to focus more on trap bar deadlifts than convo deads.....

3x330, 3x375, 6x425(PR)-------> need chalk.,... school doesnt have any and my grip kind of gave out due to moist hands.....
hanging leg raises 5x10
hex holds 30lbs 5xmax


some good ****... the best thing about 5/3/1 is that you hit prs virtually every workout...

[pigskinmuscle66]

DB Clean and Press

4 sets of 2 reps @80lbs, 2x85lbs, 2x90lbs
CGBP ss BB Rows 5x10@155lbs (pulled lat.... kinda hurts)

hammer curls 3x6@50lbs...

[pigskinmuscle66]

Box Squats

3x275, 2x315, 7x355------> PR(saw more stars)
Oly Squats 5x10@195lbs


WHOOOOO!!!!!!!!!

[beertank23]

Hey yall.

Quick question.

How do you progress weights with 5/3/1?


Jim Wendler's 5/3/1

One mesocycle lasts 16 workouts, or a little over 5 weeks.

Each mesocycle has 4 microcycles or "waves".
Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5

If on the 3rd week, last week, you only lift 95% of 1RM how do you progress? I don't get it, am i missing something?

Also back on track in the gym, 100kg for 2 reps!

[pigskinmuscle66]

Hey yall.

Quick question.

How do you progress weights with 5/3/1?



If on the 3rd week, last week, you only lift 95% of 1RM how do you progress? I don't get it, am i missing something?

Also back on track in the gym, 100kg for 2 reps!


you add 5lbs to all upper body lifts and 10lbs to all lower body lifts.. if you read some **** he wrote for tmuscle, he bitches out the people who complain that they progress too slowly on this program.. its slow, but its hard to hit a plateau on it


oh, and dont forget that the last set of each workout is taken to failure

[pigskinmuscle66]

Couldn't lift since Friday because of my DoDMERB appointment today... they suggest that you avoid strenuous exercise for 72 hours before the exam.... will hit deadlifts tomorrow and bench on wednesday

EDIT... couldn't get the physical because receptionist gave me the wrong time... cant lift until wednesday...

[beertank23]

you add 5lbs to all upper body lifts and 10lbs to all lower body lifts.. if you read some **** he wrote for tmuscle, he bitches out the people who complain that they progress too slowly on this program.. its slow, but its hard to hit a plateau on it


oh, and dont forget that the last set of each workout is taken to failure

Mate, my main problem was I couldn't figure out the progression. But from what has been explained to me, you derate your 1RM by 10%, and the 3rd week you lift 95% of 90%...

Question in that 3rd week on that last rep, do you just go until failure?

Oh and what do you use to calc your one rep max?

[federaldb59]

Weight x Reps x .0333 + Weight x .9 = 90% of weight

EX.

200 lbs x 5 = 1000 x .0333 = 33.3 + 200 = 233 x .9 = 209 lbs

[pigskinmuscle66]

I got my DoDMERB taken care of today... and I found out that I have an incipient abscess on my ass cheek where the glutes and hammies tie in... need to get that **** lanced when it forms a head... that means no workouts until next monday.... joy...

EDIT

HOLY ****

My abscess exploded when I took a shower... black ****, pus, dark blood shot out for 5 minutes... that **** smelled so rank.... the pain I endured for the last week is something you wouldn't wish on your worst enemies.. I'm serious.... that **** HURT.

[pigskinmuscle66]

Finally able to workout today so I'm gonna hit squats because squats are the best. I also ran 12 hill sprints in my back yard, which is really steep, and I chest pressed a 150lb stone for 100 yards as GPP.

[pigskinmuscle66]

Box Squat (12inch box, westside style) 5x295, 3x335, 5x385----->PR
Oly Squat 5x10@205lbs

I barely ate anything over the last week and a half due to my abscess and this is the first workout in two weeks. Needless to say, I felt extremely weak, but still set a pr on the box squat, which is a positive.. I know I could hit that weight 8 times, but oh well.... On a sidenote, the nighttime manager came to me after a set and asked me how to gain weight... guess I looked big to him!

[moose45]

Box Squat (12inch box, westside style) 5x295, 3x335, 5x385----->PR
Oly Squat 5x10@205lbs

I barely ate anything over the last week and a half due to my abscess and this is the first workout in two weeks. Needless to say, I felt extremely weak, but still set a pr on the box squat, which is a positive.. I know I could hit that weight 8 times, but oh well.... On a sidenote, the nighttime manager came to me after a set and asked me how to gain weight... guess I looked big to him!

Hey man, its all about consistency, keep hittin it hard everyday! Good luck.

[pigskinmuscle66]

I think I might have pinched something in my right shoulder... today was supposed to be military presses but I stopped after I felt some discomfort... gonna do a lot of shoulder dislocations over the next week and from now on to keep the shoulders healthy.

Military press
5x135, 3x155(felt discomfort)

Power Clean (actual triple extension)
worked up to 195x3 ---> need to remind myself to do a quarter squat to catch the bar... cleans really sub par because I keep forgetting to catch the bar in a quarter squat.

Axle Incline Press
5x10@135 waaay harder than regular barbell incline press

1 arm DB press (explosive)
2x6@60, 3x6@70 ------> HOOOOLY **** these were hard keeping myself stable.. I did these with just one db, making stabilization nearly impossible... you want to test your core strength, do these.

Double D Seated Rows
5x10@120 --------> need stronger upper back, feel like my lifts are lagging behind because my upper back isn't as strong as my low back.

calves


turned out to be more or a volume day, but it felt great to lift again hard and fast. Had 2 cups of rice and 1lb of chicken thigh with skin removed afterwards.

[pigskinmuscle66]

Trap Bar Deads

The one at my gym is really weird and narrow, which made it really hard to deadlift.. needless to say, I'll stick to the trap bars at my school from now on.

Goblet squat s/s KB Swings-----> good warm up before deads
10x28kg, 8x34kg, 6x40kg

Deadlift
5x355, 3x405, 3x455-----> no PR due to weird bar

DB Row
4x8@95lbs

Gun Show
Thick bar Curls (curls? gasp!!)
10,8,6,4@85lbs

KB Towel Curls
8,6,4,10@ 28kg


Overall good workout except disappointed by the deadlift, but it was impossible because the spacing was so damn narrow that my knees came in every time, making my 455x3 very respectable.

One thing I can't stand are guidos... living in Maryland, I see my fair share of them, but I really can't stand Indian guidos... and Asian punks.... they need to stop being such ***s.

[pigskinmuscle66]

I felt weak today, maybe because I hadn't hit chest in two weeks? I don't know, but....

Bench
5x205, 3x235, 4x255(PR, but a very disappointing PR)

1 Arm DB Bench
5x10@65lbs

Ab Circuit
50 crunches, 25 cross body crunches each side
100 bicycles

High DB Rows-----> row the DB up to shoulder, basically a direct vertical pull, works the upper back like crazy

4x10@80lbs

For the next cycle, I'm gonna change my core exercises... Incline BB Press, Push Press, Trap Bar Deadlift (already switched two weeks ago), and Safety Squat Bar Box Squat. I think the assistance exercises will remain the same simply because they work and I will add more volume to help increase work capacity by jumping rope and such for conditioning....

Deload this week and let's hit it hard!

[pigskinmuscle66]

1 Arm DB Snatch

worked upto 3x2@80lbs

BB Curls
3x8@95lbs, 1x8@105lbs

simple and plain.. gonna hit some hill sprints and jump rope later for conditioning

[TheHitStick]

Are you on your own program or one already planned out?

And good squatting haha

[pigskinmuscle66]

Are you on your own program or one already planned out?

And good squatting haha

thanks! Well, I'm using 5/3/1 percentages for the core lifts and throwing in more or less assistance work as needed. I don't sticking to a program to a T, but I like to have a plan that I can follow with wiggle room to suit my body.

[pigskinmuscle66]

Lots of negative things going on in my life right now, but I will keep all my faith in God and know that nothing can disrupt that. Anyways, Friday and Sunday were my last days of my "deload". For me, the deload is decreasing, or eliminating the core lift and doing more volume, albeit less weight, on assistance lifts to help increase blood volume in the muscles.

Friday
Military Press
3x5@135

Tate Presses
5x8@45lbs

Sunday
legs

Reverse lunges
4x8@30lb dbs

DB RDL
4x6@70lb dbs

Seated DB Clean
3x8@30lb dbs

Double D Seated Rows
3x10@120lbs, 10@150lbs, 8@170lbs, 13@120lbs

Seated Calves (pause at bottom)
4x10@3plates

Starting M Stak tomorrow... core lifts are gonna change and so is the schedule.
Monday- Push Press
Wednesday- Trap Bar Deadlift
Friday- Incline Bench Press
Saturday/Sunday- Safety Squat Bar Box Squat

Gonna shoot to lower bodyfat and increase strength in all major lifts.

[pigskinmuscle66]

Push Press
5x150lbs, 5x160lbs, 8x170lbs------> PR

CGBP w/25lb chains/side
10x 155+50lbs, 6x175+50lbs, 6x195+50lbs, 2x215+50lbs, 2x215lbs----> pretty much turned into ME work

abs
50 crunches, 25 crunches to left, 25 crunches to right

started M Stak again, feeling good.

[pigskinmuscle66]

Trap Bar DL
5x365, 5x385, 8x415-----> PR

1 Arm DB Snatch
4x4@80lb db

Observations: Feeling strong and hungry. Sweating a lot more.. good stuff

[mpelto]

Very impressive stats, but I am going to say that 40 time is inaccurate/generous.

[pigskinmuscle66]

Very impressive stats, but I am going to say that 40 time is inaccurate/generous.

what makes you say that? I ran a 5.3 up at Penn State last July and I was no where in terms of strength and power/explosiveness as I am right now. A 5.3 40 isn't that great to be honest... many big guys run far faster 40's than I do....

[mpelto]

what makes you say that? I ran a 5.3 up at Penn State last July and I was no where in terms of strength and power/explosiveness as I am right now. A 5.3 40 isn't that great to be honest... many big guys run far faster 40's than I do....

Haha, caught me read something different at first, yeah I that sounds more right now that I re-look at. Anyways, good numbers and def some good/reasonable goals.

[pigskinmuscle66]

Haha, caught me read something different at first, yeah I that sounds more right now that I re-look at. Anyways, good numbers and def some good/reasonable goals.

lol. you must have mistaken my pro agility for the 40. Thanks for the support.

[pigskinmuscle66]

Fire alarm went off during my workout.. it didn't affect my workout negatively, though...

Incline Bench Press
5x200lbs, 5x210lbs, 7x225lbs------->PR

Flat DB Bench (RE, rep effort, turned out to be anything but..)
80lbsx13,7,6----> sore triceps from Monday's Push Press and heavy ME Close Grip Bench w/chains

Shoulder Circuit(10lb plates, 10 reps front raise, 10 reps lateral raise, 10 reps bent over lateral raise)

3 sets@10lbs


Going down to VA tomorrow for a picnic, should be good rest.

[pigskinmuscle66]

Accidently went over 10lbs of my target weight today.... oh well.

Push Press
3x160lbs, 3x180lbs(oops), 8x190lbs----> PR

Close Grip Bench Press
4x10@175lbs

Hammer Curls
3x8@55lb db's

[TheHitStick]

Fire alarm went off during my workout.. it didn't affect my workout negatively, though...

Incline Bench Press
5x200lbs, 5x210lbs, 7x225lbs------->PR

Flat DB Bench (RE, rep effort, turned out to be anything but..)
80lbsx13,7,6----> sore triceps from Monday's Push Press and heavy ME Close Grip Bench w/chains

Shoulder Circuit(10lb plates, 10 reps front raise, 10 reps lateral raise, 10 reps bent over lateral raise)

3 sets@10lbs


Going down to VA tomorrow for a picnic, should be good rest.

Where at in VA did you go haha?

Good stuff too, never bad to go over the weight ;]

[pigskinmuscle66]

Where at in VA did you go haha?

Good stuff too, never bad to go over the weight ;]

Coast Guard TISCOM base for families of the class of 2014 to USMMA

yea. I think I could have gotten two more, but I felt that 8 was enough

[TheHitStick]

Coast Guard TISCOM base for families of the class of 2014 to USMMA

yea. I think I could have gotten two more, but I felt that 8 was enough

Hmmm nope don't know where that is lol

I wish 8 was enough for me, but now I'm doing who knows how much in 30 seconds =[ haha

[pigskinmuscle66]

Wow. Got into m safety school, Towson today! All honor and glory be to GOD and GOD alone! If things dont work out with USMMA, I'm gonna do ROTC and walk onto the football team for next year and reapply to USMMA, USCGA, and USMA. Forgot my lunch so I had to buy today... wasted 5 dollars on a happy meal sized cheeseburger and fries, and 3 milks.....

Deadlifts
3x285lbs, 3x415lbs, 4x435lbs-----> VERY WEAK PR, did not have enough to eat

RDL
4x8@135lbs

Hanging Ab Raises
4x10@bw

[pigskinmuscle66]

Around 275lbs, fuller than previous pics....

http://s914.photobucket.com/albums/ac343/pigskinmuscle66/

[pigskinmuscle66]

Probably the best/most intense upperbody/bench workout in a while

Incline
3x215lbs, 3x335lbs, 4x240lb-------> PR

185 Bench Rep Max (was tired after the incline presses, so pretty impressive I guess...)
20,14,12

1 Arm Face Pulls
9x10@80lbs (Did these after each set of both incline and flat bench and then some

Shoulder Circuit
3x10@10lb plates

[pigskinmuscle66]

Really, really hot and humid around my area this past weekend, affected my strength a lot, but oh well. Decided to go straight bar box squats to stretch out my pecs and shoulders. They feel a ton better...

Box Squat
5x305lbs, 5x335lbs, 5x355lbs

Oly Squats
5x10@225lbs (thought I was going to die)

Hanging Ab Raises
3x10@bw

Decline Sit Up
1x8@bw

Weighted Sit Up
1x8@45lb plate

Also saw a guy practicing his golf swing in the bathroom....

[TheHitStick]

How does the humidity affect your strength? Suck it up!

Kidding brozinci, good squatting

And I don't want to know what he was using as the club...

[pigskinmuscle66]

How does the humidity affect your strength? Suck it up!

Kidding brozinci, good squatting

And I don't want to know what he was using as the club...

Lol. I was doing yardwork outside with the folks and it was brutally sunny, reminded me of two a days.. I've seen old men practice their golf swings with their schlongs at the YMCA, but this guy, thankfully, was fully clothed.. I hate gym locker rooms.. the blow dryer is for the hands, not the pubes........

[pigskinmuscle66]

Push Press
5x175lbs, 3x185lbs, 5x205lbs------> Big PR

CGBP
3x8, 1x7@205lbs

BB Curls
4x8@95lbs


sooooooooooooooooooo hot and huuuuuummmmmiiiiddddd!!!!!!!!!!!!!!!!!!!!

[dummydam]

nice effort dude...keeps it up

[pigskinmuscle66]

Coach/teacher wasn't in school today, so had to lift at the gym. No trap bar at the gym, so replaced with sumo deads.

Sumo Deads
5x305lbs, 3x345lbs, 5x385lbs(PR)------> I really like these, gonna switch it up and use this for my next cycle.

Clean Pulls(light, emphasis on fast, explosive pulls)
worked up to 3@245lbs

HS Rows
10@90lbs/side, 10@115lbs/side, 8@140lbs/side

Gun Show

Thick Bar Curls ss Towel KB Curls

10@85lbs/10@24kg, 8@85lbs/10@24kg, max hold@85lbs/10@24kg

Good ****!!!!!!!

[pigskinmuscle66]

Thanks...

???? I dont get it..

[scott_donald]

???? I dont get it..

was a spammer... deleted...

great workout yesterday...

[pigskinmuscle66]

was a spammer... deleted...

great workout yesterday...

Got ya. Thanks.

[pigskinmuscle66]

Incline Bench
5x205lbs, 3x225lbs, 3x250lbs----->PR, felt good, but would've been happier with 4

185lb Bench Max
20,14,10----> felt tired on these because I hit the lats hard on Wednesday

Forehead/Face Pull------>pull really high up to the forehead
4x15@100lbs

Got squats tomorrow, probably SSB Box Squats and SSB Oly Squats

[pigskinmuscle66]

SSB squats kill the upper back like crazy! I think I'm just gonna use a regular barbell for box squats..

Box Squats
3x325lbs, 3x355lbs, 5x385lbs----->PR (felt strong and powerful, fast off box)

SSB Oly Squats
3x8@250lbs, 1x6@250lbs------> Kills the upper back

DB RDL
2x6@75lbs, 1x4@75lbs------>entire back was too pumped from SSB Oly Squats

1 Arm DB Row
5x10@100lbs

[pigskinmuscle66]

Deload week today, expect squats on wednesday.

Pinched a nerve in my shoulder, couldn't lift/deload

Hill Sprints

16 reps, 30 second breaks ------> steep, 25yd hill in my backyard

Hit ice bath for 15 minutes afterward, they really help with recovery.

[pigskinmuscle66]

Squats today. Just main lift and hill sprints later

Box Squat
5x315lbs, 3x365lbs, 3x405lbs----->PR

Have a pinched nerve in my left shoulder, kind of hurts...

[moose45]

Man gotta hate injuries, but your workouts are looking great. Impressive push press! Good luck with the shoulder.

[pigskinmuscle66]

Man gotta hate injuries, but your workouts are looking great. Impressive push press! Good luck with the shoulder.

Thanks man. Get well soon.

[pigskinmuscle66]

Starting 5/3/1 Football tomorrow, with some slight modifications. I'm gonna run the 9 week phase into summer

[pigskinmuscle66]

Well, first day of 5/3/1 Football.

Sumo Deadlift (gym doesn't have trap bar)
5x315lbs, 5x335lbs, 5x355lbs----> no PR, but I rested all last week, expecting bigger numbers soon

Bench Press
5x225lbs, 5x240lbs, 5x255lbs------>PR, had spotter help on last one, need to cycle in floor presses or 1&2 board presses.. if I get it past the three inches off my chest, I can lock it out

Recline Row
3x5@bw

Double D Cable Row
3x10@180lbs

DB Reverse Lunges
3x6@40lbs

Band Pull Aparts
3x20

Manual Neck Work
2x20 all 4 ways

Ice Bath
15 minutes

[pigskinmuscle66]

Hit push presses and clean pulls.. had a grade 1 AC Joint Sprain, didn't affect the presses..

Clean Pull
5x185lbs, 5x195lbs, 5x210lbs

Push Press
5x165lbs, 5x170lbs, 5x190lbs

DB Rows
4x10@100lbs

BB Curls
3x10@95lbs

Push Ups
5x15@bw

Abs

Ice bath
15 minutes
Got box squats and other good stuff tomorrow. Played tennis and dodgeball during weights class, probably gonna hit sprints or burpees for conditioning later and jump in the ice bath

[pigskinmuscle66]

Box Squats
5x315lbs, 5x335lbs, 8x355lbs---->PR

DB Bench
3x10@80lbs (supposed to be 4 sets, but felt tightness in shoulder, want to rest the AC Joint)

RDL
1x10@135lbs, 2x10@185lbs

Power Shrugs
3x15@275lbs

Incline Sit Ups
3x20@bw

Seated Calf Raises
3x20@3 plates

Ice Bath
15 Minutes

[pigskinmuscle66]

Sumo DL
3x295lbs, 3x335lbs, 4x380lbs---->PR

Bench Press
3x210lbs, 3x240lbs, 4x270lbs---->PR (recovering from AC Joint sprain)

Thick Bar Inverted Rows
3x10@bw

DB Lunges ss DB Clean and Press
3x6@45lbs, 3x6@20lbs

Back Extensions
3x15@25lbs------>BURNS

Weighted Sit Ups
3x15@45lb plate

Ice Bath 15 minutes

Got into Stevenson University, which is a DIII school in Maryland. Things didn't work out with Merchant Marine Academy because of my Myopia (even though I was already accepted) so I will go there for a year before trying to transfer again. They are starting a football team so this year will be a development squad, meaning that my four year eligibility will still remain if I transfer.

[pigskinmuscle66]

Hang Clean Pull
3x155lbs, 3x180lbs, 6x225lbs---->PR(I stop when the bar speed is moving too slow)((straps because knurling is killer on this bar))

Push Press
3x155lbs, 3x175lbs, 5x205lbs---->PR

DB Rows
2x10@110lbs thick bar DB(Straps), 1x20@100lbs(straps)

Curls
3x10@100lbs

DB Push Ups
5x15@bw(45sec. rest)

BOSU Medicine Ball Russian Twists
3x10@8lbs(LOL)

Shoulder Circuit (Front Raises, Side Raises, Rear Raises)
3x10@10lb plates

[pigskinmuscle66]

Box Squat
3x295lbs, 3x335lbs, 6x385lbs----->PR (felt super wobbly afterwards)

DB Bench Press
4x10@80lbs---->shoulder feels good

RDL
3x10@195lbs

Power Shrugs
3x15@285lbs

Decline Sit Ups ss Standing Calf Raises
3x20@bw, 3x20@200lbs

BB Complex (DL, BB Row, Clean&Press, Back Squat)
3x6@95lbs

Foam Roll 5 Minutes

Ice Bath 15 minutes

[pigskinmuscle66]

Went swimming for 3 hours today.. my benching felt it today.....

Sumo DL
5x315lbs, 3x355lbs, 4x405lbs---->PR

Bench Press
5x225lbs, 3x255lbs, 3(4 with spotter help)x285lbs--->PR

Inverted Rows off 24inch Box
3x10@bw

KB Reverse Lunges ss Seated KB Clean and Press
3x6@20kg, 3x6@25lbs

BB Complex
2x6@95lbs

[pigskinmuscle66]

Graduated from high school today. It was hot as hell.

Push Press
5x165lbs, 3x190lbs, 3x215lbs----->PR

Clean Pull(no straps)
5x185lbs, 3x215lbs, 3x250lbs----->PR

HS Rows
10x230lbs, 10x250lbs, 2x10@270lbs

EZ Bar Curls
3x10@105lbs

CGBP
3x10@185lbs

Lying Leg Raises
2x20@bw

Shoulder Circuit
3x10@10lbs

[pigskinmuscle66]

last day of training until I leave for myrtle beach. last day on 5/3/1 because I'm gonna start my football workout that I received. For anyone that's looking for a good program, go with 5/3/1 football. My bench went up 40lbs, squat and deadlift both went up 75lbs.

Box Squat
5x315lbs, 3x355lbs, 5x405---->HUGE PR(got 405 for 3 three weeks ago)

Convo Deadlift(feet 8inches apart)
2x6@315lbs, 1x5@315lbs

Standing Calf Raises
3x20@200lbs

gonna hit up some graduation parties and leaving for SC on Monday.

[pigskinmuscle66]

Got back from myrtle beach.. southern girls are so beautiful and friendly...... started strength and conditioning program for stevenson university football..

Power Shrugs
4x10@225lbs

Hang Cleans
4x8@ 135lbs, 145lbs, 155lbs, 165lbs

Front Squats
4x8@ 135lbs, 155lbs, 165lbs, 175lbs

Leg Curls
3x10@90lbs

Bench Press
4x8@ 135lbs, 155lbs, 185lbs, 205lbs

Later Raises
3x10@15lbs

Seated Rows
4x10@160lbs

BB Curls ss Tricep Pushdowns
3x10@95lbs, 90lbs

will be lifting Mon/Wed/Fri and running Tues/Thurs/Sat.