T Nation

5/3/1 for Ahu

Finally decided to join on the bandwagon as I have a meet on December 11 and found myself (somewhat) direction-less. I found myself after taking a good hard look at my pass workouts that I needed structure. Enough of intro. Here are my current 1RMs. Some are conservative estimations.

Bench: ~275lbs
Squat 435lbs
Deadlift: 535lbs
Seated OH Press: ~185lbs

10/4/10- Week 1 Day 1

Seated Overhead Press:
Warm-ups
5x75
5x95
3x115
*** Work sets
5x140
5x150
10x160

BBB
Seated DB Military Press:
40x10, 45x10, 50x10x10x10

*Staggered BW pullups of 6-8 reps between each set

Dips 3 sets of 6-8

BB row 2 sets of 8

Felt good for a first day and I can say I am excited to do something with directed purpose now.

10/5/10 DL BBB

Deadlift
Warmup
5x205
5x255
3x305
***Work sets
5x375
5x395
8x405
5x10: 225x10, 275x10, 315x10x10x9

Steep Decline Abs BW+25lbs 3 sets xAMRAP

Calves some x some

Fucked up my percentages for the work sets as they were supposed to be 20lbs or so more but meh. Felt like I moved some shit around. 405 for 8 was tough and the 315 for sets of 10 definite kicked my ass. My lower back was PUMPED lol

5/3/1 Cycle 1 Wk 2 MP day : 10/11/2010
80/85/90%
Military Press
75x5
95x5
115x3
150x3
160x3
170x4

BBB
95x10
100x10
100x10
105x10
105x10 < Grinded for the last rep

*Staggered pull-ups in between each set of MP for 6-8 reps. Don’t know how many but its at least over 70.

BB Row
1358
155
8
1756
195
6
225*7 < got bored of putting on 2 10lbs plates at a time and said fuck it. Jumped to 2pps because it looked good and went after it.

Push-downs
somexsome

alternated with

Hammer curls
somexsome