JMoss's Journal log

jlmoss · Post by **jlmoss** » Fri Jun 06, 2014 12:27 am

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 |

jlmoss · Post by **jlmoss** » Fri Jun 06, 2014 12:29 am

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 |

jlmoss · Post by **jlmoss** » Fri Jun 06, 2014 12:31 am

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 |

jlmoss · Post by **jlmoss** » Fri Jun 06, 2014 12:32 am

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 |

jlmoss · Post by **jlmoss** » Fri Jun 06, 2014 12:34 am

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 |

jlmoss · Post by **jlmoss** » Fri Jun 06, 2014 12:37 am

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 |

350x1

| PR!!!!
1st Last: | 175x5x8 (Pause Squats) | Superset With: Back Raise x 10 & Hanging Leg Raise x 10 |

jlmoss · Post by **jlmoss** » Mon Jun 09, 2014 7:38 am

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 |

jlmoss · Post by **jlmoss** » Tue Jun 10, 2014 6:34 am

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.

jlmoss · Post by **jlmoss** » Fri Jun 13, 2014 2:22 pm

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 |

jlmoss · Post by **jlmoss** » Sun Jun 15, 2014 8:05 am

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 |

jlmoss · Post by **jlmoss** » Sat Jun 21, 2014 11:52 pm

2014-06-16 5/3/1 - Cycle 2 - Phase 2 - Press

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

jlmoss · Post by **jlmoss** » Sat Jun 21, 2014 11:54 pm

2014-06-17 5/3/1 - Cycle 2 - Phase 2 - Deadlift

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

jlmoss · Post by **jlmoss** » Sat Jun 21, 2014 11:57 pm

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 |

jlmoss · Post by **jlmoss** » Sat Jun 21, 2014 11:59 pm

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 |

jlmoss · Post by **jlmoss** » Sun Jun 22, 2014 12:02 am

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 |