Haven't been here in a while but nice pullups and deadlifting. Keep up the solid work
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Thread: Nom Z's 5/3/1 Journal
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03-22-2011, 04:35 PM #1801
- Join Date: Jun 2009
- Location: Philadelphia, Pennsylvania, United States
- Age: 34
- Posts: 4,802
- Rep Power: 2174
My training log:
http://forum.bodybuilding.com/showthread.php?t=133003933
"Don't unrack the bar like the bar is gonna kick your ass" - Christian Thibaudeau
"All men are created equal, some just work harder" - Defranco's Gym
Deadlift 610 x 1
Squat 455 x 1
Bench 345 x 1
1,400 Total @ BW 197 video here:
http://www.youtube.com/watch?v=WDr4a_SunYs
Subscribe to my YouTube channel for training videos almost daily:
http://www.youtube.com/user/ashylarryku?feature=watch
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03-24-2011, 02:41 PM #1802
- Join Date: Feb 2008
- Location: California, United States
- Posts: 12,491
- Rep Power: 41406
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03-24-2011, 02:48 PM #1803
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03-24-2011, 02:56 PM #1804
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03-24-2011, 03:58 PM #1805
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03-24-2011, 05:09 PM #1806
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03-24-2011, 06:58 PM #1807
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03-26-2011, 03:56 PM #1808
- Join Date: Feb 2008
- Location: California, United States
- Posts: 12,491
- Rep Power: 41406
Started zachmanman's program today, 3 days a week, gonna either try to do it EOD or add a 4th day of accessory work. Attached is the program.
OH Squat in place of light squat
95x10
95x5
135x2
155x1
175x2 PR
Deadlift conventional
185x10
295x5
345x5
add belt
395x8
SOHP
95x5
115x5
130x5
150x6
WG Pullups
BWx3x10Meow
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03-26-2011, 05:41 PM #1809
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03-28-2011, 02:26 PM #1810
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03-28-2011, 02:30 PM #1811
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03-28-2011, 02:55 PM #1812
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03-28-2011, 03:45 PM #1813
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03-30-2011, 03:06 PM #1814
- Join Date: Feb 2008
- Location: California, United States
- Posts: 12,491
- Rep Power: 41406
This is the program for us mere mortals.
Squat
135x10
225x3
255x5
285x7
Dip
BWx10
+35x3
+72.5x3
+82.5x3
+92.5x5
Pendlay Row
165x3
187.5x3 couldn't find my other 2.5 plate
210x5 found it
Inner thighs were minorly sore from squatting two days ago, but the same set of 285x7 felt better this time, as did the dips.Meow
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04-01-2011, 03:28 PM #1815
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04-03-2011, 05:31 PM #1816
- Join Date: Feb 2008
- Location: California, United States
- Posts: 12,491
- Rep Power: 41406
Strong presence of subscribers in this thread...
Squat deep
135x8
185x3
225x3
255x3
add belt
300x10
pull belt
225x8
Dip
BWx10
+35x3
+72.5x3
+82.5x3
+100x5 PR
+70x8
Pendlay Row
165x3
190x3
225x6
165x8
OMG the lower back pump nearly killed me after that set of squats, 10 reps felt easy, could have gotten a few more but not going to complete failure since I have to squat again in 2 days.Meow
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04-04-2011, 12:04 AM #1817
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04-04-2011, 05:42 AM #1818
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04-04-2011, 08:19 AM #1819
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04-04-2011, 08:39 AM #1820
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04-04-2011, 10:34 AM #1821
- Join Date: Jun 2009
- Location: Philadelphia, Pennsylvania, United States
- Age: 34
- Posts: 4,802
- Rep Power: 2174
I'm gonna pass your squats
My training log:
http://forum.bodybuilding.com/showthread.php?t=133003933
"Don't unrack the bar like the bar is gonna kick your ass" - Christian Thibaudeau
"All men are created equal, some just work harder" - Defranco's Gym
Deadlift 610 x 1
Squat 455 x 1
Bench 345 x 1
1,400 Total @ BW 197 video here:
http://www.youtube.com/watch?v=WDr4a_SunYs
Subscribe to my YouTube channel for training videos almost daily:
http://www.youtube.com/user/ashylarryku?feature=watch
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04-04-2011, 11:39 AM #1822
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04-05-2011, 03:10 PM #1823
- Join Date: Feb 2008
- Location: California, United States
- Posts: 12,491
- Rep Power: 41406
Long time no sea brah, you mirin cardio squats?
Finally.
Yet you still post, hmmmmmmmmmmm.
I probably could hit that now.
Not according to your sig, come at me.
Thanks brah, how's your gains coming?
Squat narrow stance
135x8
185x3
225x5
265x3
add belt
305x10
Dip
BWx10
+35x5
+75x5
BWx13
BWx10
Right pec can't hold up to this dip frequency/intensity, cut out after the first weighted working set.
Pendlay Row 2'' deficit like usual
175x5
200x3
225x6
Tri/Bi/Calve Work
Inner thighs still sore from squatting two days ago, hence the narrower stance.Meow
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04-05-2011, 03:13 PM #1824
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04-05-2011, 03:18 PM #1825
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04-05-2011, 03:19 PM #1826
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04-06-2011, 10:41 AM #1827
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04-06-2011, 03:17 PM #1828
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04-06-2011, 03:32 PM #1829
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04-06-2011, 07:40 PM #1830
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