5/3/1 go BIG or go HOME!

[liftingson]

week 4. day 4. deadlift

deadlifts = ALL done DOH
135x10
225x5
225x5
275x5
315x5
315x5

super set squats and pull-ups

squat
135x10
135x10
135x10
135x10

pull-ups
x10
x10
x7
x5

I liked the DOH on deadlifts, felt more natural than mix grip. was surprised I pulled 2x10 on chinups. Iim getting there! Hope to be starting cycle over again this comming monday.
Im going to add 5lbs to both bench and ohp 10lbs to deadlifts and will be using the same weight on squats one more cycle, going to try to up my reps.

[liftingson]

cycle 4. new training Maxes

Training Maxes

Brench = 395

Squat = 430 (same, looking to add more reps)

Military Press = 265

Deadlift = 480


Im going to pick up the cardio this cycle and watch what I eat a little better.

[MatTheCur]

Ess tee are oh en gee.

Dayum. When will it be mine turn?!

[bmontgomery87]

cycle 4. new training Maxes

Training Maxes

Brench = 395

Squat = 430 (same, looking to add more reps)

Military Press = 265

Deadlift = 480


Im going to pick up the cardio this cycle and watch what I eat a little better.

lookin forward to watching your next cycle.
I'm anxious to up my conditioning while increasing cals and see if I can make some gains without getting sloppy.

[liftingson]

week 1. Day 1. Cycle 3. Chest Day

flat bench
135x15
225x10
255x5
295x5
335x8 new PR

Standing overhead presses
135x10
155x10
155x10
155x10
155x10

decline DB presses
75lbsx20
85lbsx20
85lbsx20

dips
x15
x15
x10
x12

Still doing the BBB, just switched up my 5x10 today. Hit a PR on the bench, was pretty stoked about that! was aiming to get 6, maybe 7...then I pushed out 8!! That sets my 1RM at 424. Chest is pretty sore today.
going later today to hit some legs. this should be fun!

I was jammin this song when I hit my last set on bench..got me pumped up to kill it!

[PeterGibbons316]

****ing awesome bench PR man!

Huge bench PR in the morning, legs later today? Is this real life?

[liftingson]

****ing awesome bench PR man!

Huge bench PR in the morning, legs later today? Is this real life?

haha. I benched last night, ment to say I did it yesterday. No way I want to workout twice a day..I have kids I have to get home to sometime.
thanks man, I was feeling the bench yesterday, looking forward to legs today.. Ive started stretching more than usual, legs and hips feel "loose"

[MatTheCur]

Again. Strong.

Holy monkey. Are you thinking of doing the BBB challenge?

[liftingson]

Again. Strong.

Holy monkey. Are you thinking of doing the BBB challenge?

the BBB challenge. isnt it each month I would increase the 5x10 %'s right? 50,60,70%?

[PeterGibbons316]

haha. I benched last night, ment to say I did it yesterday. No way I want to workout twice a day..I have kids I have to get home to sometime.
thanks man, I was feeling the bench yesterday, looking forward to legs today.. Ive started stretching more than usual, legs and hips feel "loose"

lol

Did you end up getting a foam roller to stretch with, or just stretching without one?

[liftingson]

lol

Did you end up getting a foam roller to stretch with, or just stretching without one?

I havent yet..I still want to get one, its just comming off the cash and IF I will really use it much.
Ive started stretching 1st thing in the morning, pre and post w/out.

[MatTheCur]

the BBB challenge. isnt it each month I would increase the 5x10 %'s right? 50,60,70%?

http://www.t-nation.com/free_online_...onth_challenge

Plus switching some things around.

lol

Did you end up getting a foam roller to stretch with, or just stretching without one?

I havent yet..I still want to get one, its just comming off the cash and IF I will really use it much.
Ive started stretching 1st thing in the morning, pre and post w/out.

I've been hearing that it's actually NOT beneficial to stretch. =/

[liftingson]

http://www.t-nation.com/free_online_...onth_challenge

Plus switching some things around.

I've been hearing that it's actually NOT beneficial to stretch. =/

yeah Im going to try switching the 5x10 around this cycle...I hit 5x10 on overhead yesterday after bench and it killed me.
We will see how the 5x10 on deads goes today

[liftingson]

week 1. day 2. legs

squats
135x10
135x8
225x5
working sets
280x5
325x5
365x8!! NEW PR BROSIS

deadlifts at 50% my 1RM
135x10
135x10
working assessory sets
275x10
275x10
275x10
275x10
275x10


brutal workout today..still on BBB, changing up the assessory sets of 10 like I said earlier. 365x8..thats two more than I did last month, pretty happy about that!
so 50% actual DL max was 272..I round up to 275..man was it hard to hit the last two sets. I did them all DOH grip, thumbs are still sore an hour later. good workout though, Icing up my knees right now.
took about an hour to finish these sets, i was too beat to do any abs or anything else related to lowerbody.

[Filmbuff81]

Hahah with that many deads at that weight your abs got plenty of work!

How did it feel doing BBB deads on squat day?

I'm contemplating switching my BBB squat and DL days, but not sure if it'll help or hurt. I feel dead for a bit after BBB DL.

[liftingson]

Hahah with that many deads at that weight your abs got plenty of work!

How did it feel doing BBB deads on squat day?

I'm contemplating switching my BBB squat and DL days, but not sure if it'll help or hurt. I feel dead for a bit after BBB DL.

my legs felt really worked going into deads.. after deads all the "pain" was in my lowerback.. I liked switching it up though..maybe Ill still be able to walk during the week.

[liftingson]

Hahah with that many deads at that weight your abs got plenty of work!

How did it feel doing BBB deads on squat day?

I'm contemplating switching my BBB squat and DL days, but not sure if it'll help or hurt. I feel dead for a bit after BBB DL.

also, switching to doing the deads today after squats gave me something to look forward to

[liftingson]

did alittle cardio today. woke up my back was sore as hell, as the day when on the leg DOMS kicked in! man was I sore in the gym today.

stationary bike = 10 mins..level 10
jump ropes - 100 double foot, 50-50 single

ab machine today...3x25

pull-up/ various grips
x6
x6
x4
x5
x7
x6

glad today was an "off day".. man Im sore from yesterday..looking forward to slamin out some OHPs tomorrow and x10 on bench!

song for the soul today...

[liftingson]

week 1. day 3. shoulders

standing overhead presses
95x12
115x10
135x6
working sets
170x5
200x5
225x5

Bench
225x10
225x10
225x10
225x10
245x10

dips(bodyweight only)
x20
x20
x15

hammer strength shurggs...shiit load of sets of 20!

ab rolls...2x10, 1x15...fukk I hate these things!

Did not hit a PR today with the overhead presses, we went through our sets really fast. between my last two sets, I had less that a minute..put the weight on, and lifted. Doing the BBB three month challenge, or at least attempting to. swaping up my assessory sets of 10, 50% my bench max was 220..I opted to hit 225 for the sets, went slow with a pause at the bottom. felt rather light seeing as last month I was killing my sets of 10 with 275, but Im going to do it slow and steady... guy I train with weighs about 195 and loves to do abs, he made me hit them today..I could kill his asss for that!

Note so far this week, this has been a hell of a week..sore from head to toe!

[liftingson]

Do u guys do shruggs? And if so which day? Ive always done them on shoulder day...feel like im still hitting them with deads though.. only reason i ask is because i do shoulders the day before back..

[liftingson]

week 1. day 4. deadlifts

deadlifts
135x10
225x5
working sets
310x5
360x5
410x7 NEW PR!

squats
135x10
225x10
225x10
235x10
235x10
235x7

chin-ups
x10
x6
x5
x6

DB rows
75lbsx25
75x20
75x15

all deadlifts were done with a hook grip, thumb is sore as hell! Probably could have pulled out another 1-2 reps. I changed up my squats from highbar to lowbar.. it felt alot more natural..squats were a lot more comfortable this way. I was'nt feeling the pullups today..I did what I could. This has been a hell of a week, I wore out from all the lifting haha. looking forward to a two day break!

[DrGonZo81]

congrats on the PR! keep up the pullups, they will come.

[jcranston]

Thought I was in this, guess not... Fixed!

I was contemplating doing shrugs at the top of my DL, but I have also heard that doing it that way effects your ability to complete as many reps. I may just throw them in at the end if I can squeeze it in.

[Filmbuff81]

Enjoy the 2 day break! Definitely deserve it!

[liftingson]

thanks guys..been trying to really kill it this week..thats how I always am comming off the deload week.

[Fabs23]

Congrats on the PR! Nice pull!

I do shrugs at the end of my shoulder routine if I do shrugs. My neck sometimes feel like sh*t afterwards.

Again NICE EFFEN pull on the dead!!

[liftingson]

Congrats on the PR! Nice pull!

I do shrugs at the end of my shoulder routine if I do shrugs. My neck sometimes feel like sh*t afterwards.

Again NICE EFFEN pull on the dead!!

thanks man! I was feeling good that day. getting ready to hit chest soon. Off work today, so my eating and lifting times are really screwed up! I will see how this effects me.

[liftingson]

Week 2. Day 1. Bench Press

flatbench
135x10
155x10
225x10
working sets
275x3
315x3
355x5 NEW PR!
225x10

standing overhead presses
135x6
155x10
155x10
155x10
155x10
155x10


dips
bodyweight only
x20
x20
x10
x12

Incline BB
135x15
225x5
225x5

DB Rows
85lbs x12
85lbsx12

DB overhead Ext.
85lbsx12
85lbsx12
85lbsx15

Felt really good today, even though I changed up my time, and didnt get in but one meal pre w/o. last month this week I hit 350x5...glad for the new PR..I had 1 more left in the tank! The 5x10 overheads kicked my ass more than anything today. Good workout today, felt strong. Looking forward to hitting some lowbar squats tomorrow.
Would love to be able to post up a vid at some point.

[DrGonZo81]

congrats on hitting a new PR. Slow and steady wins the race!

[liftingson]

congrats on hitting a new PR. Slow and steady wins the race!

thanks man. are u doing 5/3/1?