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 Post subject: Re: JMoss's Journal log
PostPosted: Thu Oct 10, 2013 11:25 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2013-10-04 5/3/1 - Press - Phase 2 3x3

Warm-up Press | 45x5 | 50x5 | 60x5 | 70x3 | 80x3 |
Work Sets Press | 85x3 | 95x3 | 105x3+5 |
Joker Sets Press | 115x3 |
1st Set Last Press | 85x7x4 |


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 Post subject: Re: JMoss's Journal log
PostPosted: Thu Oct 10, 2013 11:27 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2013-10-07 5/3/1 - Deadlift - Phase 2 3x3

Warm-up Deadlift | 45x5 | 55x5 | 80x5 | 105x3 | 130x3 | 155x3 |
Work Sets Deadlift | 180x3 | 205x3 | 230x3+5 |
1st Set Last Deadlift | 180x7x4 |


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 Post subject: Re: JMoss's Journal log
PostPosted: Thu Oct 10, 2013 11:29 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2013-10-08 5/3/1 - Bench Press - Phase 2 3x3

Warm-up Bench Press | 45x5 | 50x5 | 60x5 | 80x3 | 95x3 | 110x3 |
Work Sets Bench Press | 120x3 | 140x3 | 155x3+5 |
1st Set Last Bench Press | 120x7x4 |

Hung on by a thread on Phase 2. Just went in and did the minimum work plus a few more Joker Sets & 1st Set Last Sets. Quite easy to roll into the gym while working in N.Va. Quite difficult to find the motivation to roll into the next room and workout while at home with wife and kids. I'll have to work on this.


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 Post subject: Re: JMoss's Journal log
PostPosted: Thu Oct 10, 2013 11:39 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2013-10-10 5/3/1 - Squat - Phase 3 5/3/1

Warm-up Squat | 45x5 | 65x5 | 90x5 | 115x3 | 140x3 | 165x3 |
Work Sets Squat | 185x5 | 210x3 | 240x1+5 | Superset with Hanging Leg Raise | x10 | x10 | x10 |
Joker Sets Squat | 250x1 | 280x1 | 305x1 | 330x1 |
1st Set Last Squat - Pause in the hole | 185x5x3 | Superset with Ab Rollouts | x10 | x10 | x10 |
Accessory 1: Power Clean | 120x5x5 | Superset with Pendlay Rows | 120x5x5 |
Accessory 2: Hammer Curl - AMSU 50 | 25lb |

Todays workout was awesome. 330 for squat... my first near reputable number! I love it.


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 Post subject: Re: JMoss's Journal log
PostPosted: Mon Oct 14, 2013 10:13 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2013-10-11 5/3/1 - Press - Phase 3 5/3/1

Warm-up Press | 45x5 | 50x5 | 60x5 | 70x3 | 80x3 | Superset Pull Aparts | Blue Bandx20 |
Work Sets Press | 90x5 | 100x3 | 115x1+4 | Superset Pull Ups | Grey Band/4th hole/AMRAP to 15 | x15 | x15 | x15 |
Joker Sets Press | 130x1 | 145x0 | Superset DB Rows | 60x10 | 60x10 | 60xAMRAP to 20/16 |
1st Set Last Press | 90x5x3 | Superset Hammer Curl | 30x10 | 30x10 | 30x10 |
Accessory 1: Shoulder Blitz | 5x25 no rest | Front Raise/Lateral Raise/Posterior Raise/Close Grip Raise/Wide Grip Raise/Side Rotation/Lateral Rotation/Press


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 Post subject: Re: JMoss's Journal log
PostPosted: Mon Oct 14, 2013 10:18 pm 
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Associate Member

Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2013-10-14 5/3/1 - Deadlift - Phase 3 5/3/1

Warm-up Deadlift | 45x5 | 60x5 | 85x5 | 110x3 | 135x3 | 160x3 | 185x3 | Superset Hanging Leg Raise | x10x7 |
Work Sets Deadlift | 90x5 | 100x3 | 115x1+4 | Superset Hanging Leg Raise | x10x3 |
Joker Sets Deadlift | 270x1 | 295x1 | 320x1 | 345x1 |
1st Set Last Deadlift | 195x5x3 | Superset Hammer Curl | 30x10 | 30x10 | 30x10 |


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 Post subject: Re: JMoss's Journal log
PostPosted: Tue Oct 15, 2013 8:18 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2013-10-14 5/3/1 - Bench Press - Phase 3 5/3/1

Warm-up Bench Press | 45x5 | 50x5 | 65x5 | 80x3 | 95x3 | 110x3 | 125x3 | Superset Pull Aparts | Blue Bandx20x7 |
Work Sets Bench Press | 130x5 | 145x3 | 165x1+4 | Superset Pull Up | Grey Band/3rd holex15x3 | (AMRAP up to 15)
Joker Sets Bench Press | 180x1 | 195x1 | 210x1 | 225x1 | Superset Dumbbell Row | 60x10x2 | 60x20/both arms | (3rd set AMRAP up to 20)
1st Set Last Bench Press + Pause at the bottom | 130x5x3 | Superset Hammer Curl | 30x10 | 30x10 | 30x10 |
Accessories Shoulder Blitz | 5x25 no rest | Front Raise/Lateral Raise/Posterior Raise/Close Grip Raise/Wide Grip Raise/Side Rotation/Lateral Rotation/Press |
Conditioning Prowler | 50Mx6 no added weight |


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 Post subject: Re: JMoss's Journal log
PostPosted: Thu Oct 24, 2013 9:54 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2013-10-24 5/3/1 - Squat - Phase 1 5/3/1 - Month 2

Warm-up Squat | 45x5 | 65x5 | 75x5 | 90x3 | 105x3 | 120x3 | 135x3 | 150x3 | 165x3 |Superset with Hanging Leg Raise | x10x9 |
Work Sets Squat | 170x5 | 195x5 | 220x5+0 |
Joker Sets Squat | 245x5 |
1st Set Last Pause Squat | 170x8x5 |
Accessory 1: Power Clean | 125x5x5 | Superset with Ab Rollouts | x5 | x10 | x5 |

Forgot to do the '+' on the last work set. Oh well, felt like I made up for it during the pause squats for 5 sets of 8 reps. I think I'll take Ab Rollouts out of my program. Every time I do them they aggrivate the tendonitis near my left elbow.


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PostPosted: Thu Jun 05, 2014 11:56 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2014-05-15 5/3/1 - Cycle 1 - Phase 1 - Squat

Warm-up Squat | 45/70/95x5 | 120/145X3|
Work Sets Squat | 170x5 | 195x5 | 220x5+5 |


Last edited by jlmoss on Fri Jun 06, 2014 12:01 am, edited 1 time in total.

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PostPosted: Thu Jun 05, 2014 11:58 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2014-05-16 5/3/1 - Cycle 1 - Phase 1 - Press

Warm-up: | 45/50/60x5 | 70x3|
Work Sets: | 80x5 | 90x5 | 105x5+5 |


Last edited by jlmoss on Fri Jun 06, 2014 12:06 am, edited 1 time in total.

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PostPosted: Fri Jun 06, 2014 12:00 am 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2014-05-19 5/3/1 - Cycle 1 - Phase 1 - Deadlift

Warm-up: | 135/145x5 |
Work Set: | 175x5 | 200x5 | 230x5+5 |
Joker Set: | 260x1 | 300x1 |


Last edited by jlmoss on Fri Jun 06, 2014 12:07 am, edited 1 time in total.

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PostPosted: Fri Jun 06, 2014 12:03 am 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2014-05-20 5/3/1 - Cycle 1 - Phase 1 - Benchpress

Warm-up: | 45/55/75x5 | 95x3 |
Work Set: | 115x5 | 135x5 | 150x5+5 |
Joker Set: | 170x1 |
1st Last: | 115x5x8 |


Last edited by jlmoss on Fri Jun 06, 2014 12:08 am, edited 1 time in total.

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PostPosted: Fri Jun 06, 2014 12:06 am 
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Associate Member

Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2014-05-22 5/3/1 - Cycle 1 - Phase 2 - Squat

Warm-up: | 45/70/95x5 | 120/145/170x3|
Work Set: | 180x3 | 210x3 | 235x3+5 |
Joker Set: | 260x2 |
1st Last: | 180x4x7


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PostPosted: Fri Jun 06, 2014 12:22 am 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2014-05-23 5/3/1 - Cycle 1 - Phase 2 - Press

Warm-up: | 45/50/65x5 | 70x3|
Work Set: | 85x3 | 100x3 | 110x3+5 |
Joker Set: | 125x3 |
1st Last: | 85x4x7


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PostPosted: Fri Jun 06, 2014 12:25 am 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2014-05-24 5/3/1 - Cycle 1 - Phase 2 - Deadlift

Warm-up: | 135/150/175x5 |
Work Set: | 190x3 | 215x3 | 240x3+5 |
Joker Set: | 270x2 | 300x1 |
1st Last: | 190x4x7 |


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