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PostPosted: Sun Apr 11, 2010 6:19 pm 
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Location: Seattle
That concludes the first cycle of 5/3/1...
results for the final sets

Press
80x10 107
85x12 119
90x10 120

Squat
200x16 307
210x12 294
225x11 307

Bench Press
120x15 180
125x13 180
135x11 184

Deadlift
210x12 294
225x12 315
235x10 313

I don't really trust the maxes because the weight was so light

New "maxes"
Squat 245
Bench Press 145
Deadlift 255
Press 100

Clearly this will still end up pretty light, but that's okay


Last edited by jml on Mon Apr 12, 2010 7:38 pm, edited 1 time in total.

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 Post subject:
PostPosted: Mon Apr 12, 2010 7:37 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Press
75 5
80 3
90 10

Neutral Chinups
+5 6/5/5

Dips
5/5/5

Seated Row

Thats the official end of the first cycle


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 Post subject:
PostPosted: Wed Apr 14, 2010 8:40 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Squat
165 5
185 5
210 15 315

Front Squat
135 8/8/8

Back extensions


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 Post subject:
PostPosted: Thu Apr 15, 2010 9:39 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Bench Press
95 5
115 5
125 14 182

Underhand Chinups
7/6/5/5/4/4 = 31

Dips
5/4/5

Seated Row


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 Post subject:
PostPosted: Sun Apr 18, 2010 3:32 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Deadlifts
some
295 1
305 1
315 1

135 some more

Hang cleans


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 Post subject:
PostPosted: Tue Apr 20, 2010 11:18 pm 
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Associate Member

Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Press
65 5
75 5
85 13 122

Neutral Chinups
+10 6/5/5/4/3/3 =26

Dips
5/5/6
way smoother. might get 6 across next time

Seated Row
Face Pull


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 Post subject:
PostPosted: Wed Apr 21, 2010 9:20 pm 
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Associate Member
Associate Member

Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Squat
185 5
205 5
225 15 335

Front Squat
135 8/8/8

Situps


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 Post subject:
PostPosted: Fri Apr 23, 2010 9:46 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Bench
95 3
115 3
135 12 189

Neutral Chinups
+20 4/3/2/2/2/1 14

Dips
6/6/6

Seated Row
Face Pull

The new fancy scale at the gym says I weigh 191


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 Post subject:
PostPosted: Sat Apr 24, 2010 4:56 pm 
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Associate Member
Associate Member

Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Deadlift
185 3
210 2
230 13 330

5x10x135

Situps


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 Post subject:
PostPosted: Mon Apr 26, 2010 9:23 pm 
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Associate Member

Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Press
70 3
80 3
90 12 126

Neutral Chinups
8/6/6

Dips 6/6/6


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 Post subject:
PostPosted: Thu Apr 29, 2010 9:26 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Squat
185 5
215 3
235 11 316

lost all energy...

Front squat
135 8/8

Situps

Back Extensions


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 Post subject:
PostPosted: Fri Apr 30, 2010 6:11 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Bench
115 5
125 3
140 10 187

DB Incline 3x8
35/35/40

Chest supported row
messed around with weights, I think I'll use the 5/3/1 system for these

Face Pulls


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 Post subject:
PostPosted: Sun May 02, 2010 3:11 pm 
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Associate Member

Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Deadlift
185 5
205 3
240 10
275 1
295 1
315 1 easy
325 1 pretty good form

Situps

Back extensions


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 Post subject:
PostPosted: Mon May 03, 2010 8:36 pm 
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Associate Member

Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Press
75 5
85 3
95 11! 130

Chinups
7/7/6
777 next time for sure

Face pulls

Incline DB
40s 3x8

surprisingly good performance on presses


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 Post subject:
PostPosted: Mon May 03, 2010 9:46 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Results from last cycle

Squat
210x15 315
225x15 335
235x11 316

Bench
125x14 182
135x12 189
140x10 187

Deadlift
315x1 easily
325x1 kept good form

Press
85x13 122
90x12 126
95x11 130

New training maxes
Press: 105
Squat: 255
Bench: 155
Deadlift: 265

Getting lots of reps will still be pretty easy

I'm going to take a couple days to deload a bit


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