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2014-05-26 5/3/1 - Cycle 1 - Phase 2 - Benchpress

Posted: Fri Jun 06, 2014 12:27 am
by jlmoss
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 |

2014-05-29 5/3/1 - Cycle 1 - Phase 3 - Squat

Posted: Fri Jun 06, 2014 12:29 am
by jlmoss
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 |

2014-05-30 5/3/1 - Cycle 1 - Phase 3 - Press

Posted: Fri Jun 06, 2014 12:31 am
by jlmoss
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 |

2014-06-02 5/3/1 - Cycle 1 - Phase 3 - Deadlift

Posted: Fri Jun 06, 2014 12:32 am
by jlmoss
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 |

2014-06-03 5/3/1 - Cycle 1 - Phase 3 - Benchpress

Posted: Fri Jun 06, 2014 12:34 am
by jlmoss
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 |

2014-06-05 5/3/1 - Cycle 2 - Phase 1 - Squat

Posted: Fri Jun 06, 2014 12:37 am
by jlmoss
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 |

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

Posted: Mon Jun 09, 2014 7:38 am
by jlmoss
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 |

2014-06-09 5/3/1 - Cycle 2 - Phase 1 - Deadlift

Posted: Tue Jun 10, 2014 6:34 am
by jlmoss
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.

2014-06-10 5/3/1 - Cycle 2 - Phase 1 - Benchpress

Posted: Fri Jun 13, 2014 2:22 pm
by jlmoss
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 |

2014-06-15 5/3/1 - Cycle 2 - Phase 2 - Squat

Posted: Sun Jun 15, 2014 8:05 am
by jlmoss
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 |

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

Posted: Sat Jun 21, 2014 11:52 pm
by jlmoss
2014-06-16 5/3/1 - Cycle 2 - Phase 2 - Press

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

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

Posted: Sat Jun 21, 2014 11:54 pm
by jlmoss
2014-06-17 5/3/1 - Cycle 2 - Phase 2 - Deadlift

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

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

Posted: Sat Jun 21, 2014 11:57 pm
by jlmoss
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 |

2014-06-20 5/3/1 - Cycle 2 - Phase 3 - Squat

Posted: Sat Jun 21, 2014 11:59 pm
by jlmoss
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 |

2014-06-21 5/3/1 - Cycle 2 - Phase 3 - Press

Posted: Sun Jun 22, 2014 12:02 am
by jlmoss
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 |