T Nation

Bulldog Whoring with 5/3/1 AGAIN!



Trap bar deads: 430 x 5
3x5@ 330
T - bar row: 5 x 10 @ SW
Kettle swings : 3 x 15 @ SW
K shrugs: 3 x 15 @ SW
Standing cable crunches: 5 x 10 @ SW


How’s the body holding up?


Other than the shoulders getting cranky from using a straight bar on squats everything is holding up.


Mobility work. Treadmill. :sleeping:


Bench: 345 x 6 … left at least one in the tank maybe two. Right shoulder wasnt feeling 100% and threw my form off slightly. Did not have as good of bar speed as I had wanted but they were not grinders at least.
Buffalo Bar Bench: 3 x 5 @ 255 …now these had good speed and I paused each rep
DB Incline: 3 x 10-15 @ SW
Lying Tri extensions : 25/3 @ SW TR 27
Pulldowns: 50/5 @ SW TR 45
Bent over flyes: 3 x 15 @ SW
Bench sit ups: 5 x10 @ SW


GOD trying to get motivate to get get hamster wheel this morning.



Squat: 385 x 6… had some reps in the tank. But right hip was starting to feel cranky so backed off .
**Step ups:**5 x 10 @ SW each leg
Good mornings: 5 x 10 @ SW
Standing cable crunches: 5 x 15 @ SW
Note: For those that dont know… I normally squat beltless



Seated BTNP: 225 x 1… felt like ass so just did a single
3x5@ 170… these didnt feel bad unlike my top set

DIPs: 50/5 TR 55
T bar rows : 5 x 10 @ Sw
Hammer curls (football bar): Bunch
Bench sit ups: 5 x 10 @ SW

Was kinda ill last night… and was not 100% today .


It takes more will power for me to walk on a treadmill than to do a squat session that includes a 20 rep death set.



Trap Bar: 485 x 5… eeehh ,upper back was some what fatigued tonight.
3x5@ 380

Kettle swings: 3 x 15 @ SW
Pulldowns: 50/5 @ SW TR 56
Shrugs: 3 x 15 @ SW
Standing band crunches: 5 x 10 @ SW
LOL over did the carbs today felt sluggish and bloated.


Nice work big dog, are you mixing any conditioning into this mix or are you back on the quest for more muscle !?


Oh ive been doing allot of easy condition on the tread mill but really haven’t been posting it.
Ill be honest for the longest time and I do mean the longest time I have been more focus on performance under the bar and any muscle I may gain is just a happy side effect.


Started running Defrancos Limber 11 to really work on my lower mobility



Well sorta… decided to follow Wendlers new protocol .

Bench: worked up to 365 x 1 *****
Incline DB press: 3 x 10 @ SW
Tate press: 2 x 20 @ SW
Inverted rows: 50 total reps
Bench sit ups: 5 x 10 @ SW
**** my last set of bench should have been no big deal but it felt heavy coming down because my groove felt off. Right shoulder was feeling a little stiff even after going allot of warm up. Oh well…


Is that Joe Weider crossed with Jim Wendler. Now that would be an odd mix !!





Jeez, what a log this is.


Not sure I know what you mean…



Squats today…nothing to report. Got some work in and thats using the term loosely. Just could not seem to get in the proper mental state.


You have superior strength and you’re in the best age group for lifting. I just think you’re wandering a bit.