## JMoss's Journal log

**Moderators:** Ironman, Jungledoc, darshana, stuward

### Re: JMoss's Journal log

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 |

Warm-up Press | 45x5 | 50x5 | 60x5 | 70x3 | 80x3 |

Work Sets Press | 85x3 | 95x3 | 105x3+5 |

Joker Sets Press | 115x3 |

1st Set Last Press | 85x7x4 |

### Re: JMoss's Journal log

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 |

Warm-up Deadlift | 45x5 | 55x5 | 80x5 | 105x3 | 130x3 | 155x3 |

Work Sets Deadlift | 180x3 | 205x3 | 230x3+5 |

1st Set Last Deadlift | 180x7x4 |

### Re: JMoss's Journal log

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.

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.

### Re: JMoss's Journal log

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.

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.

### Re: JMoss's Journal log

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

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

### Re: JMoss's Journal log

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 |

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 |

### Re: JMoss's Journal log

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 |

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 |

### Re: JMoss's Journal log

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.

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.

### 2014-05-15 5/3/1 - Cycle 1 - Phase 1 - Squat

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 |

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.

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

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

Warm-up: | 45/50/60x5 | 70x3|

Work Sets: | 80x5 | 90x5 | 105x5+5 |

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.

### 2014-05-19 5/3/1 - Cycle 1 - Phase 1 - Deadlift

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 |

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.

### 2014-05-20 5/3/1 - Cycle 1 - Phase 1 - Benchpress

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 |

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.

### 2014-05-22 5/3/1 - Cycle 1 - Phase 2 - Squat

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

Warm-up: | 45/70/95x5 | 120/145/170x3|

Work Set: | 180x3 | 210x3 | 235x3+5 |

Joker Set: | 260x2 |

1st Last: | 180x4x7

### 2014-05-23 5/3/1 - Cycle 1 - Phase 2 - Press

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

Warm-up: | 45/50/65x5 | 70x3|

Work Set: | 85x3 | 100x3 | 110x3+5 |

Joker Set: | 125x3 |

1st Last: | 85x4x7

### 2014-05-24 5/3/1 - Cycle 1 - Phase 2 - Deadlift

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 |

Warm-up: | 135/150/175x5 |

Work Set: | 190x3 | 215x3 | 240x3+5 |

Joker Set: | 270x2 | 300x1 |

1st Last: | 190x4x7 |