Bench: 160x5, 180x3, 200x7 (PR), 160x17 (PR)
Pullups in between sets.
Could have grinded out more reps but am moving away from that.
Goal when I started 5/3/1 was to stick with it for 6 months, hit three reps at bodyweight for press, and a 405 deadlift. 6 months is almost up so will test then. Think I will hit press goal, not sure about deadlift.
Will stick with 5/3/1 until summer break I think then switch to something else. Looking into Max Shank stuff currently.
Bjj tonight.
OHP: 115x5, 130x3, 145x2, 155x2, 115 3x10
Deads: 235x5, 265x3, 295x10 (PR)
Could not find the drive for OHP today. Did not feel strong at all coming up. My goal when I started was bodyweightx3 ohp, so that’s right around 155. Hit 155x2 on a not so strong day, so probably on track. OHP has not felt great in a few weeks, but I have also upped bjj and lost a few pounds. Raise TM on deads and bench I think. Leave squat and OHP alone.
Squat: 195x3, 220x3, 245x9 (PR)
Front squat: 175x2 and then I bailed haha. Ran out of gas.
Dips+25# and DB curls between all sets.
Bjj tonight
Bench: 150x3, 170x3, 190x10, 150x18 (PR)
Pullups between sets.
Bjj last night.weight right around 157#.
OHP: 110x3, 125x3, 140x9, 125x10, 110x18 (PR)
Deads: 225x3, 255x3, 290x11 (PR)
Rows
PR city
Thank you. Programmed low to make sure I was hitting frequent rep pr’s. Has gone well so far I think. Took a while to change the low rep max PR mindset.
2 Likes
5/3/1 is a good slow and steady approach to gains. keep up the good work
Thank you very much!
1 Like
Squat: 180x5, 205x5, 230x12 (PR)
Front squat: 2x2@ 185#
Dips+25 and DB curls between each set.
Bjj tonight. 157# yesterday morning weight.
Bench: 140x5, 160x5, 180x15 (PR), 145x20 (PR)
Pullups abd leg raises between each set.
Did bodyweight/ aerobic thing yesterday. Lots of lunges. Overall, terrible haha.
OHP: 100x5, 115x5, 130x12, 115x13, 105x11
Deads: 210x5, 240x5, 270x13 (PR)
Barbell hold, rows
Spring break this week. Trying new routine that I am hoping to use for summer.
15 minutes: L sit pull through with hold at top. Sets of 5.
15 minutes: Crow stands. Longest hold was 14 seconds. Alternated with single leg lunges, stretching, etc…
Bjj tonight. Will squat before. 5/3/1 week.
Deads instead of squat.
240x5, 270x3, 305x10. Fast reps. Bjj now.
Bjj this afternoon. Scissor sweeps into sidemount/halfguard.
Set timer for 15 minutes:
L pull through x5
Air lunge x5 each leg
Stretch for 30 seconds.
Then finished with dips, some pullups and single arm push-ups. Thought about doing sandbag but pouring outside. Maybe Friday.
First day back in the gym in 10 days. Sickness over took me.
Bench: 160x5, 180x3, 200x8, 155x19 (PR)
Deads: 235x5, 265x5, 295x5.
Lateral raises
Run the last cycle again starting next week. One of my goals was to run 5/3/1 OG for 6 consecutive months. That goal has been met. Two remaining goals are to hit bodyweight ohpx3 and deadlift 405. Pretty close on both of those I believe.
1 Like
Squats: 185x3, 215x3, 245x6
Front squat: 135x12
Dips: x10, +20#x10, +40#x10, +60#x10, 3.
Zottman curls.
First time squatting in two weeks. Felt ok, not great. Did not go back any cycles. Will see how that works out haha. Trying to push assistance more
Bench: 150x3, 170x3, 190x10, 160x13
Pullups: +25#x5, +25#x10, 3
Lateral raises.
Going to failure you n assistance. Trying something new.
Bjj tonight.
1 Like
OHP: 110x3, 125x3, 140x8, 125x10, 110x15
Deads: 225x3, 255x3, 290x10. Capped set at 10.
Decline DB press, 65#x20. Rows 75#x20.
Weight down to 154#. Definitely don’t feel as strong ha. Apparently carbs help strength. Who knew.
Squat: 180x5, 205x5, 230x14 (PR)
Front squat: 185# 3x1
Did sets of pullups and dips between every set. Added front squats so I could add more sets of assistance. Ended up with 80 pulluos and 104 dips.
My work capacity kinda sucks so this is how I am going to try and up that while still adding strength and my PR sets.