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PostPosted: Fri Jun 06, 2014 12:27 am 
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Posts: 339
Location: Buckhannon, WV
2014-05-26 5/3/1 - Cycle 1 - Phase 2 - Benchpress

Warm-up: | 45/55/75x5 | 95/105x3 |
Work Set: | 125x3 | 145x3 | 160x3+5 |
Joker Set: | 180x3 | 200x1 |
1st Last: | 125x4x7 |


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PostPosted: Fri Jun 06, 2014 12:29 am 
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Posts: 339
Location: Buckhannon, WV
2014-05-29 5/3/1 - Cycle 1 - Phase 3 - Squat

Warm-up: | 45/70/95x5 | 120/145/170x3|
Work Set: | 195x5 | 220x3 | 245x1+5 |
Joker Set: | 270x1 |


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PostPosted: Fri Jun 06, 2014 12:31 am 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2014-05-30 5/3/1 - Cycle 1 - Phase 3 - Press

Warm-up: | 45/50/65x5 | 80x3|
Work Set: | 95x5 | 105x3 | 120x1+5 |
Joker Set: | 130x1 | 140x1 |


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PostPosted: Fri Jun 06, 2014 12:32 am 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2014-06-02 5/3/1 - Cycle 1 - Phase 3 - Deadlift

Warm-up: | 135/145/175x5 |
Work Set: | 200x5 | 230x3 | 255x1+5 |
Joker Set: | 285x1 | 315x1 |


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PostPosted: Fri Jun 06, 2014 12:34 am 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2014-06-03 5/3/1 - Cycle 1 - Phase 3 - Benchpress

Warm-up: | 45/55/75x5 | 95/105/125x3 |
Work Set: | 135x5 | 155x3 | 170x1+5 |
Joker Set: | 190x1 | 210x1 |


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PostPosted: Fri Jun 06, 2014 12:37 am 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2014-06-05 5/3/1 - Cycle 2 - Phase 1 - Squat

Warm-up: | 45/55/80x5 | 105/130/155x3|
Work Set: | 175x5 | 200x5 | 230x5+5 |
Joker Set: | 260x1 | 290x1 | 320x1 | :headbang: 350x1 :headbang: | PR!!!!
1st Last: | 175x5x8 (Pause Squats) | Superset With: Back Raise x 10 & Hanging Leg Raise x 10 |


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PostPosted: Mon Jun 09, 2014 7:38 am 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2014-06-06 5/3/1 - Cycle 2 - Phase 1 - Press

Warm-up: | 45/55/70x5 | 85x3|
Work Set: | 90x5 | 100x5 | 115x5+5 | Super Set: Assisted Pull Ups | Grey Band, 1st holex3xAMRAP to 15 | 15 | 10 | 9 |
Joker Set: | 130x1 | 145x1 |
1st Last: | 90x5x8 |
Accessories | Dumbbell Rows | Hell Sets to 20 |


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PostPosted: Tue Jun 10, 2014 6:34 am 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2014-06-09 5/3/1 - Cycle 2 - Phase 1 - Deadlift

Warm-up: | 135/160x5 |
Work Set: | 180x5 | 210x5 | 240x5+5 |
Joker Set: | 275x1 | 315x1 | 365x1 | 385x1 |
1st Last: | 185x5x8 |

Attempted 405x1 twice for a 1RM PR but wasn't able to pull it all the way up. Think I'll be able to get it on my 5/3/1 week though. 385x1 is my current PR. As I think back on it, I'm pretty sure my form completely wrecked on the first try as I pulled it half way up. Think my knees locked out almost immediately and my lower back just couldn't make up the difference. The second attempt couldn't even pull off the floor.


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PostPosted: Fri Jun 13, 2014 2:22 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2014-06-10 5/3/1 - Cycle 2 - Phase 1 - Benchpress

Warm-up: | 45/50/70x5 | 90/110x3 |
Work Set: | 125x5 | 145x5 | 160x5+5 |
Joker Set: | 180x1 | 200x1 | 220x1 |
1st Last: | 125x5x8 | Superset | Pull Ups: G. Band 1st holex15/10/10/10 | Dips: BWx5/4/0/0 |


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PostPosted: Sun Jun 15, 2014 8:05 am 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2014-06-15 5/3/1 - Cycle 2 - Phase 2 - Squat

Warm-up: | 45/55/80x5 | 105/130/155x3 | 180x3 |
Work Set: | 190x3 | 215x3 | 245x3+5 |


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PostPosted: Sat Jun 21, 2014 11:52 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2014-06-16 5/3/1 - Cycle 2 - Phase 2 - Press

Warm-up: | 45/55/70x5 | 85x3|
Work Set: | 95x3 | 110x3 | 120x3+2 |


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PostPosted: Sat Jun 21, 2014 11:54 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2014-06-17 5/3/1 - Cycle 2 - Phase 2 - Deadlift

Warm-up: | 135/160/185x5 |
Work Set: | 195x3 | 225x3 | 250x3+4 |


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PostPosted: Sat Jun 21, 2014 11:57 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2014-06-17 5/3/1 - Cycle 2 - Phase 2 - Benchpress

Warm-up: | 45/50/70x5 | 90/110/130x3 |
Work Set: | 135x3 | 150x3 | 170x3+5 |


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PostPosted: Sat Jun 21, 2014 11:59 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2014-06-20 5/3/1 - Cycle 2 - Phase 3 - Squat

Warm-up: | 45/55/80x5 | 105/130/155x3 | 180x3 |
Work Set: | 205x5 | 230x3 | 255x1+5 |
Joker Set: | 275x1 |
1st Last: | 205x3x6 |


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PostPosted: Sun Jun 22, 2014 12:02 am 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2014-06-21 5/3/1 - Cycle 2 - Phase 3 - Press

Warm-up: | 45/55/70x5 | 85x3|
Work Set: | 100x5 | 115x3 | 130x1+2+1 |
1st Last: |100x3x6 |


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