Muzzlrpress' road to 1300 and beyond

[Muzzlrpress]

Bench
45x15
135x6
185x5
225x2
265x1
295x1
315x2x3
275x5

Yates Rows
135x10
185x4x12

Cable Flyes ss/w Lat Pulldowns
50x4x12 140x10, 140x3x8

V Bar Triceps Pushdowns ss/w Hammer Curls
170x12 30x3x12
170x3x10 30x10



Phew

[atomicbbgum]

Damn how many days you had missing, also do more cardio

[Muzzlrpress]

Damn how many days you had missing, also do more cardio

Have been, just not logging most of it

[LinuxJon]

What is your actual bench PR right now brah? You've gotta be well over 350.

[Muzzlrpress]

What is your actual bench PR right now brah? You've gotta be well over 350.

No idea. Haven't decided when I'm gonna test my maxes.

[Muzzlrpress]

Did not feel like lifting at all today. Got on the stairmaster for a bit, then decided to do some light lifting before leaving.

Incline DB Press
15x10
45x8
65x5
80x10
80x2x8

Upright Rows
70x4x12

[Muzzlrpress]

Needed a change from squats. Decided on machines today.

Linear Hack Press
200x10
290x3x10
340x10

For some reason these make my knees hurt a little the next day.

Lying Leg Curls
170x3x10
180x10

Bench Press
Bar x 10
135x8
185x5
225x3x10

Decided to do high reps instead of the usual low. Feels just as hard as low reps. Got a decent pump though.

Yates Rows
135x10
185x4x12

Concentration Curls
35x10
35x8
35x7

Hadn't done this variation in a long time. Felt harder than standing. I'll keep this in rotation for now.


No lifting Friday, family thing. Back at it Monday.

[Mortar34]

No idea. Haven't decided when I'm gonna test my maxes.

I'm just getting into benching for strength/weight. Have been hypertrophy only to this point. How long do you go between determining 1rm or 3rm?

[Muzzlrpress]

I'm just getting into benching for strength/weight. Have been hypertrophy only to this point. How long do you go between determining 1rm or 3rm?

I normally only test my maxes at a meet, and use calculators for an estimate other times, which is why I have no clue what my actual max is. The estimation is usually on point though when I use 5 or less reps to calculate: Weight lifted x Reps x 0.0333 + Weight lifted = Estimated max

[Mortar34]

I normally only test my maxes at a meet, and use calculators for an estimate other times, which is why I have no clue what my actual max is. The estimation is usually on point though when I use 5 or less reps to calculate: Weight lifted x Reps x 0.0333 + Weight lifted = Estimated max

Thanks. Been reading 5/3/1 and I think I'm gonna give it a go. I've been mildly encouraged to embarrass myself lately, lol.

[Muzzlrpress]

Thanks. Been reading 5/3/1 and I think I'm gonna give it a go. I've been mildly encouraged to embarrass myself lately, lol.

I liked 5/3/1 BBB. If I ever go back to 4 days a week, I might give it another go.

[Muzzlrpress]

BUMP

Not powerlifting still, but I've decided to get kinda skrong this year! My goals are to hit 315 for reps on incline, hit 500 on squat, and 200 OHP for reps. Doing 5/3/1 BBB template. Will start logging my workouts again.

Saturday 1/7/23

Had barely any time to lift, so did what I could as quickly as possible

OHP

Warm ups
95x5
125x5
135x10
85x5x10

And that was it. Balance be damned, I had to do what I could in 20 minutes.

Tomorrow, we INCLINE BENCH

[Muzzlrpress]

Incline Bench
Barx10
135x5
185x3
215x3
235x7
135x5x10

Seated Row
170x2x10
170x9
150x10
150x8

[Muzzlrpress]

Tired this morning, but pushed through

Squats
Bar x13
135x8
255x3
295x3
325x5
145x5x10

Surprised at how the last set had me a little wobbly. Decent session.

[Muzzlrpress]

OHP
barx10
95x5
115x3
135x3
150x7
85x5x10

Face Pulls 5 sets
DB curls 5 sets

Can't wait to see 200lbs go overhead.

[Muzzlrpress]

Incline Bench

Barx10 (flat)
135x8 (flat)
195x5
225x3
250x5
135x5x10

Lat Pulldowns 5x10

[Muzzlrpress]

Squat
Barx10
135x5
225x3
275x5
315x3
345x6

[Muzzlrpress]

OHP
Bar x 10
85 x 8
135 x 5
150 x 3
165 x 7
85 x 5 x 10



Face Pulls 5 x 10
V Bar pushdowns ss/w DB curls 5 x 10
Overhead Tricep Extensions ss/w Hammer curls 5 x 10

[FrancisSoyer]

When I was 15. I seen someone do this right in front of me.

[Muzzlrpress]

Incline Bench
Barx15
135x5
185x5
215x5
245x6
145x5x10

Seated Rows
3x10

[Muzzlrpress]

Squats
Barx10
135x5
185x1
245x5
280x5
320x9
185x3x10

Quick workout

[Muzzlrpress]

OHP
Bar x 10
95 x 5
115 x 5
135 x 5
155 x 9
85 x 5 x10

Reverse Machine Flyes
4x10

Tricep Pushdown ss/w DB Curls
3x10

[Muzzlrpress]

Accidentally went to heavy lady last bench day, so I'll adjust my training max to 275. The weight lifted was based on 288. Whoops.

Training maxes

275
375
180

[Muzzlrpress]

Incline Bench
Barx12
135x5
185x3
225x3
250x5
135x5x10



Seated Rows
5x10

Machine Flyes
3x10

Neutral Grip Pull ups
10,8,6

[Muzzlrpress]

OHP
Barx10
95x8
135x3
145x3
160x7
90x5x10

[Muzzlrpress]

Incline Bench
Barx12
135x5
185x1
205x5
235x3
260x4
135x5x10




Lat Pulldowns
5x10

[Muzzlrpress]

Squats
135x8
225x3
280x5
320x3
355x6
155x3x10

[Muzzlrpress]

OHP
Barx10
85x5
135x5
155x3
170x5

Successful cycle. Deload time.

[Muzzlrpress]

3rd cycle training maxes

280
385
185

Heard that there is a different deload template in 531 forever, so I'm gonna look it up and implement it in the next deload.

[Muzzlrpress]

Incline Bench
Bar x 10
135 x 5
185 x 5
210 x 5
240 x 6
145 x 5 x 10

Felt kinda heavy today. The grind continues

Seated Rows
4 x 10

Lat Pulldowns
3 x 10