Doing that in 20 minutes will have you shedding body weight rapidly.
@DBasler That is my hope, but I still need to do my part in the kitchen better than I have been lately for the scale to start going down. I was breathing hard by the second set of squats and I kept the heart pounding while I was there. I already like noting the time. Work capacity PR’s, why not?
I need to remember to set a stopwatch on my phone and start measuring this properly.
I hope you have a fantastic weekend!
Monday 1/30/17
BW 287
5/3/1 Cycle 4 - 5’s week
Squat - TM 460
135x5
225x5
295x5 set 1
345x5 set 2
390x5 set 3
455x1
475x1
315x10
Leg XT supersetted with Ham curls
5 sets of 10 each
Seated Calf raises
3 sets of 12
Notes: This took 41 minutes, plus another 5 minutes for some Cybex work. I had a hard stop today but I’m aiming to do more work, and cardio was all I could handle after that workout. My lower back was uninterested in swinging the kettlebell today.
1 Like
Tuesday 1/31/17
BW 286
5/3/1 Cycle 4 - 5’s week
Bench Press - TM 300
105x5
145x5
195x5 set 1
225x5 set 2
250x12 set 3 (PR)
235x10
235x5
165x9
DB Rows
100x20
100x10
100x20
Circuit Work
3 sets each of…
Facepulls
Tricep rope pushdowns
Standing EZ Bar curls
Kettlebell Swings
3 sets of 20
Notes: 44 minutes. A little bit of chit-chat but happy with the pace today. Partner is taking a break from lifting for the time being.
Thursday 2/2/17
BW 287
5/3/1 Cycle 4 - 5’s week
Deadlift - TM 580
135x5
225x5
315x3
385x5 set 1
435x5 set 2
495x5 set 3
545x1
585x1
Leg Press
4 plates x 15
5 plates x 20
Notes: 35 min. That’s all I had time for today.
1 Like
Friday 2/3/17
BW 287
5/3/1 Cycle 4 - 5’s Week
Press - TM 200
95x5
115x5
135x5 set 1
155x5 set 2
175x5 set 3
205x1
135x10
Pull-Ups
5 sets of 5
Lateral Raises supersetted with Band Pull-aparts
3 sets each
Tricep Pushdowns
3 sets of 10
Notes: 34 minutes.
Monday 2/6/17
BW 287
5/3/1 Cycle 4 - 3’s week
Squat - TM 460
135x5
225x5
315x3
365x3
415x8
Notes: 1 hour. WAY too much chit-chat, but useful information was gleaned.
Tuesday 2/7/17
BW 287
5/3/1 Cycle 4 - 3’s week
Bench Press - TM 300
95x8
135x5
185x3
205x3 set 1
235x3 set 2
265x3 set 3
295x1
315x1.5
225x8
225x8
225x8
DB Rows
100x20
100x10
100x10
Facepulls supersetted with tricep pushdowns
3 sets of 12
Notes: 31 minutes. Mild chit-chat. I wanted to bench a little heavy today, so instead of pushing 265 for reps I worked up with the intention of repping 315. I thought I could get 3. I was wrong. The first one was easy enough but I came just shy of lockout on the second. My whole back cramped up pretty hard on that, but my positioning felt good and I was fine after a few minutes.
I’ve never tried repping anything over 285 before and I’ve only had 315+ in my hands four times, so I’m not too upset about missing tonight’s mini-goal. I’ll be able to rep 315 someday.
3 Likes
315’ll come along. You can do it.
1 Like
@biker Thanks! I can’t complain too much since my bench has progressed more in the last 6 months than it has since I first began lifting. I even think I’m good for around 350 for a single, but that won’t be tested anytime soon. I’ve just got this silly idea that I should be able to load three plates on a bar and bust out reps with it.
Next time I will.
Friday 2/10/17
BW 288
5/3/1 Cycle 4 - 3’s Week
Deadlift TM 580
135x5
225x5
315x3
405x3 set 1
465x3 set 2
525x5 set 4
585x1
Press - TM 200
95x8
115x5
145x3
165x3
185x5
135x10
Pull Ups
5 sets of 5
DB Bench press supersetted with many band pull-aparts
3 sets of 10
Notes: 52 minutes
585 x 1. Bet that felt good.
@biker It always does, but this one didn’t feel quite as good as 585 usually does. For some reason I started letting air out right as I began pulling and I didn’t manage to plug it until I let the barbell go. So I basically made a fart noise with my mouth during the entire pull. That’s never happened to me before. Nobody seemed to mind too much.
Tuesday 2/14/17
BW 289
5/3/1 Cycle 4 - 1’s week
Squat - TM 460
135x5
225x5
275x2
345x5 set 1
385x3 set 2
435x5 set 3
Bench Press - TM 300
95x6
135x5
185x5
225x5 set 1
250x3 set 2
285x6 set 3
225x10
DB Rows
100x20
Notes: 43 minutes.
1 Like
Thursday 2/16/17
BW 288
5/3/1 Cycle 4 - 1’s week
Deadlift - TM 580
135x5
225x5
315x3
405x1
435x5 set 1
495x3 set 2
545x3 set 3
585x1
625x0
Leg press
3 plates x 15
4 plates x 15
Kettlebellery - 88 pounder
10 goblet squats
10 swings
10 goblet squats
10 swings
10 goblet squats
Notes: 42 minutes.
Friday 2/17/17
BW 288
5/3/1 Cycle 4 - 1’s week
Press - TM 210
95x5
115x5
135x3
155x5 set 1
175x3 set 2
200x2 set 3
135x10
Pull-ups
5 sets of 5
Tricep Pushdowns supersetted with Facepulls
3 sets of 12 each
Lat PD supersetted with curls
3 sets of 12
Notes: 32 minutes
I had wondered where you went to, then looked more closely at your log and figured you were on a de-load week. I guess you’re too fucking awesome to type out that shit.
Looking forward to seeing the heavy shit again next week.
-Jeff
@bigjeff68 You figured correctly. I typically lift during deload week, but I decided to take the whole week off from lifting. Life’s been a lot to handle lately and I needed some time away from the gym.
I’ll be back at it on Monday, going into my heaviest cycle of 5/3/1 to date before I lower my training maxes for cycle 6.
1 Like
Monday 2/27/17
5/3/1 Cycle 5 - 5’s week
Squat TM 470
135x5
225x5
315x5 set 1
355x5 set 2
405x5 set 3
315x1
Leg Ext supersetted with Ham curl
5 sets of 10
Notes: 32 minutes. Squats felt like crap. Capped the set and shut it down.
Tuesday 2/28/17
BW 290
5/3/1 Cycle 5 - 5’s week
Bench Press - TM 305
105x5
145x5
195x5 set 1
225x5 set 2
255x12 set 3
235x5
235x10
Chest-supported rows
3 sets of 12
Facepulls
3 sets of 12
Tricep pushdowns
3 sets of 12
Notes: 40 minutes. Lots of chit-chat today.
Isn’t this going the wrong direction? You have come a long baby, no need to go back.
Put the beer down and back away sloooowly. 
1 Like