T Nation

Bulldog Whoring with 5/3/1 AGAIN!


Crap wife reminded me we have plans this afternoon . Have to move lifting to Thursday.


Ted Arcedi lives in my area. He owns a local business selling workout equipment. I bought some used 45’s off him a few years ago. Nice guy.


Not going to lie . Im jealous even at my age I might find myself geeked out if I meet him.



Bench: 340 x 9 …ehh started to feel sloppy so I said enough
Buffalo Bar Bench: 3 x 5 @ 260 ( all reps paused)
Swiss bar inverted rows: total of 50 reps
Incline DB press: 3 x 10 -15 @ SW
Lying rolling DB extensions: 3 x allot @ SW
Band pulls to throat: 3 x 20

Wasnt sure how this session was going to turn out… considering how things had went the past three session along with how I felt today, I had only planned on doing the bare minimum of reps. Well ego kicked in and made myself a liar


What’s the buffalo bar like to bench with?
Like the old camber bar for more ROM?


It not that bad to use It’s not as extreme as the old school cambered bars. But yes I’m using it to increase the ROM and working the lower end of the movement


Nice !!
I’ve had my eye on one of those for sometime.
How does it sit in the rack J hooks for squats and BP?
Do you need to adjust it ever time ? Does the corner of the bar get ground up where it sits?


Well when i first got it I didn’t have allot of issues with it fitting some what secure in my j hooks. But I had a fabrication guy modify my j hooks for something( for the record I don’t have a bench with up rites so I rely on my power rack.) after I did that things got slightly wonky but not too bad. I will say even before that the bar would like to slide slightly when unloading 45 plates due to how it sits in the hooks . Haven’t notice allot of grinding on the knurling as of yet.



Trap Bar Deads: ( for the record LOW handle since my bar doesn’t have high handle option)
430 x 10 … dropped my TM had more reps in the tank but I got winded
5 x 3 @ 335

Trap Bar Rows: 40/5 @ SW TR 32
K shrugs: 3 x 15 @ SW
Seated band Hamstring curls: 50 reps
Standing cable crunches: 5 x 10 @ SW
Hip prehab stuff



Seated BTNP: 185 x 8 left reps in the tank. First time doing these in awhile and I did not want to over do them.

CG swiss bar bench: 5 x 5 @ 215 … Been a long while . Forgot how awkward the bar can feel
Pull downs: 50/5@ SW TR 50
Curls: 25 /3 @ SW TR 28
Band push downs: 100 total reps done rest pause fashion . Fried them slightly



Damn …upper back ,shoulders and triceps are fried today.



Squat: 385 x 5 …whoops! miss loaded was suppose to be 20lbs less
3 x 5 @ 285

Step ups: 3 x 10 @ SW
Goodmornings: 5 x 10 @ SW
Standing cable crunches: 5 x 10 @ SW
Hip prehab stuff

Was actually still feeling fatigued in the lower body from Trap bar deads on Saturday.


Do you have any real good stuff for the hip?


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If your talking pre or rehab stuff . Not really since I view that stuff above my pay grade. At least in regards to advising other regarding that sort of thing especially if someone might be dealing with a issue.
I myself will hit up a physical therapist I know when stuff arises on my own end.