Bench (190) Deload and Deadlift (370) Deload
October 26, 2012
Bench:
115x5
115x5
115x5
Close Grip:
95x15
Deadlift:
10x2 @185 every minute (speed)
Comments: Massive ****ing chest zit RIGHT ON the touch point for benching, that's awesome.
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Thread: How does I lifts weight
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10-27-2012, 03:12 AM #61
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10-30-2012, 12:17 AM #62
Squat (330) 5/5/5
October 29, 2012
Squat:
215x5
247.5x5
280x5+ (got 8)
Comments: Awesome PR, great size, felt thick, solid, tight. I got so nauseous afterwards that I had to cancel any accessory work, but I'm still super happy with today.Log: http://forum.bodybuilding.com/showthread.php?t=146757493
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10-31-2012, 12:38 AM #63
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11-03-2012, 01:17 AM #64
Deadlift (380) 5/5/5
November 2, 2012
Deadlift:
245x5
285x5
325x5+ (got 5)
365x1
385x1
405x1
High Bar Squat:
105x10
125x10
145x10
Comments: Would have needed 325x10 for a PR, uhhhhhhh how about no. So I just decided to get the required reps then see what singles I could pull. Pretty satisfied with this, 405 was tough but not an absolute max (d/dx was not 0).
EDIT: Was doing my frequency method pull ups tonight (hammer grip) and got a set of 10 which is a nice PR, then another set of 5, then I was starting another set of 5 and almost pulled my hamstring on the first rep. Good thing that didn't happen because I'd probably be the first ***hole in the entire world to pull a hamstring while doing ****ing pull ups.Last edited by supmannn; 11-03-2012 at 04:34 AM.
Log: http://forum.bodybuilding.com/showthread.php?t=146757493
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11-04-2012, 01:32 AM #65
Press (145) 5/5/5
November 3, 2012
Press:
95x5
110x5
125x5+ (got 6)
Incline Bench:
80x10
95x10
110x10
Dips:
3 sets
Face Pulls:
4x25 @monster mini
Comments: My press sucks ass and isn't going anywhere. Really though, this does make sense, since 5/3/1 has you only pressing once a week which really isn't optimal. I'll have to think of something to fix this. Probably just going to add a moderate intensity/moderate volume pressing session to every bench day and see what happens.Log: http://forum.bodybuilding.com/showthread.php?t=146757493
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11-05-2012, 11:20 PM #66
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11-07-2012, 11:13 PM #67
Bench (195) 3/3/3
November 7, 2012
Bench:
135x3
155x3
175x3+ (got 7)
Close Grips:
95x8
110x8
125x6
Barbell Rows:
5x10
Dips:
3 sets
Band Pushdown:
Stuff
These were pretty awesome. I tied a Rogue green band (think it's a "light") around the cross member that the pull up handles are mounted to, took a pic bcuz fuk u i wnted 2. I had my hands close together like I was praying, except balled up in fists. Flexed hard at the bottom, slow eccentrics. I think I actually prefer bands instead of cables for pushdowns/face pulls.
Log: http://forum.bodybuilding.com/showthread.php?t=146757493
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11-10-2012, 01:18 AM #68
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11-14-2012, 01:10 AM #69
Squat (330) 5/3/1
November 12, 2012
Squat:
247.5x5
280x3
315x1+ (got 1, failed 2nd rep)
jimmies = rustled
RDL:
135x5
155x5
180x5
Light Good Morning:
3x10 @45
Press:
100x3
115x3
130x3
Comments: wat wat wat. Squatted 280x8 two weeks ago, 295x5 a week ago, and got only a single rep at 315 today? eiohfaiouehfwahuif. I felt like crap all day and was still kind of sore from deadlifting so I'm not too terribly disheartened, but it's still annoying. I'm counting this as an off day and plan to bump up the squat max by the normal 10 pounds for next cycle.
Didn't have time for my press day so I threw it in today with no AMRAP.Last edited by supmannn; 11-14-2012 at 01:23 AM.
Log: http://forum.bodybuilding.com/showthread.php?t=146757493
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11-14-2012, 01:13 AM #70
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11-15-2012, 11:59 PM #71
Deadlift (380) 5/3/1
November 15, 2012
Deadlift:
285x5
325x3
360x1+ (got 5)
High Bar Squat:
135x5
155x5
180x5
Light Good Morning:
3x10 @45
Comments: I need to take a serious look at my diet/rest because it's making most of my training sessions feel less than optimal and holding me back in the end.
360x5 was very tough but is a PR for a set of 5.Log: http://forum.bodybuilding.com/showthread.php?t=146757493
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11-25-2012, 10:54 PM #72
Didn't log my deload week because whatever. Starting a new cycle with squat +10, deadlift +10, bench +5, and press is getting a reset because I ****ing suck ass at pressing and I slack off on my press days because it's an "easy" lift. 5/3/1 has been given those slow and steady gains for my squat, deadlift, and bench, but really hasn't done anything for my press. In fact, it's probably made my press worse. Pressing once a week doesn't do anything to improve the press, who wouldathunkit. More pressing throughout the week incoming.
Log: http://forum.bodybuilding.com/showthread.php?t=146757493
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11-27-2012, 10:59 PM #73
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11-27-2012, 11:00 PM #74
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11-29-2012, 11:45 PM #75
Deadlift (390) 5/5/5
November 29, 2012
Deadlift:
255x5
295x5
330x5+ (got 5)
Planned to hit 410x1 for a 5lb single PR but it wasn't happening. I pulled 370 to right below the knees then set it down since I was about to explode. I ate a bunch of food a couple hours before training and the pressure from my belt was forcing half digested Taco Bell up into my throat. All in all not one of the smartest pre-workout meals I've had.
High Bar Squat:
110x10
135x10
155x10Log: http://forum.bodybuilding.com/showthread.php?t=146757493
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12-03-2012, 02:36 AM #76
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12-04-2012, 10:18 PM #77
Squat (340) 3/3/3
Bench (200) 3/3/3
December 4, 2012
Squat:
240x3
270x3
305x3+ (got 4)
RDL:
135x8
155x8
175x6
Bench:
140x3
160x3
180x3+ (got 3)
No AMRAP since I know from experience that squatting or deadlifting before benching absolutely ruins benching (for me).
Chin UpsLast edited by supmannn; 12-04-2012 at 10:28 PM.
Log: http://forum.bodybuilding.com/showthread.php?t=146757493
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12-07-2012, 12:30 AM #78
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01-02-2013, 10:18 PM #79
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01-02-2013, 10:19 PM #80
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