ExRx.net

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 |

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 |

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 |

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 |

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 |

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 |

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

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

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 |

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 |

2014-05-16 5/3/1 - Cycle 1 - Phase 1 - Press

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

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 |

You could always follow Doc's favorite advice... Find a stone and pick it up and put it down many times. Too light, find a heavier stone.

Good to see you back. Always fun to see familiar names in here. I miss the activity of days past.

Management don't care about guys like us. They only care about what the masses want... and that's a bunch of cool looking contraptions to take their mind away from doing the real work needed.