[quote]quidnunc wrote:
Are you sure that the 5/3/1 isn’t too slow for you? I have similar numbers to you and I’m still making linear gains with Rippetoe. [/quote]
I wouldn’t say its too slow. Probably could still get gains from Rippetoe but I like the structure of 5/3/1. I know what weighs to use, can see the progression easily and can adjust assist work as I want as long as the main lifts are going up.
bench-- 140x3, 160x3, 180x10
135x5x10
db row-- 35x10,55x10,85x3x10,75x12
bb curls-- 80x10,70x10,60x10
squat-- 140x3,160x3,180x10
155x10,145x10,135x3x10
leg curls-- 5x10
weighted sit-ups-- 5x10
Used the foam roller for the first time today, will be using it alot in the future.
Military-- 95x5, 110x3, 120x6
65x5x10
50 pull ups
not bad for being hungover 
deadlift-- 210x5, 235x3, 265x8
195x2x10
185x2x10
155x10
abs–5x10
Bench-- 150x5, 170x3, 190x10
DB bench-- 65x12,10,10
weighted dips-- BW+25–10,6,4 RP
db rows–85x2x10,80x10
pushdowns–10x3x12
db curls–40x10,6,3 RP
Stretch
Foam roll
Squat-- 150x5, 170x3, 190x10
145x2x10
135x3x10
leg curls–80x5x10
weighted situps–5x10
3 plate squat is coming slowly but surely.
Looks like you hit good numbers on your 5/3/1 days. I think getting at least a couple reps beyond the goal number is more important mentally, than physically. Knowing you can move the weight with relative ease makes taking the next waves weight jump easier.
This week was deload, nothing worth mentioning. Alot of foam rolling back and legs feel real good. Ready for next week. Will be maxing out on week 3 before I go back to school.
Military Press–85x5,100x5,115x9,2,1 RP
65x3x10
dips BW–5x10
chins BW-- 10x5
BB curls
Pushdowns
deadlift–195x5, 225x5, 255x10
195x2x10
185x2x10
135x10
hanging leg raises-- 10,10,10,8,8
foam rolling before and after, almost had to crawl my ass out of the gym
BB bench-- 140x5, 165x5, 185x11
DB bench-- 55x5x12 paused
db row-- 85,90,85,80,75 all for 10- forearms are toothpicks…
pushdowns-- 3x12
hammer curls-- 35x12,10,8
[quote]Shid wrote:
BB bench-- 140x5, 165x5, 185x11
DB bench-- 55x5x12 paused
db row-- 85,90,85,80,75 all for 10- forearms are toothpicks…
pushdowns-- 3x12
hammer curls-- 35x12,10,8[/quote]
Good work on BP. I bet you could press 205 for 5 reps
Squat-- 140x5, 165x5, 185x11 last rep was probably a good morning.
155x10, 135x2x10-- my legs were fried so cut the rest.
leg curls-- 5x10
weighted situps-- 5x10
squats are up from 175x5 to 185x11 in about 3 months. Could barely make it up the stairs when I got home… Gotta love it.
[quote]whup wrote:
Shid wrote:
BB bench-- 140x5, 165x5, 185x11
DB bench-- 55x5x12 paused
db row-- 85,90,85,80,75 all for 10- forearms are toothpicks…
pushdowns-- 3x12
hammer curls-- 35x12,10,8
Good work on BP. I bet you could press 205 for 5 reps[/quote]
Thanks, hoping for 225 for 5 reps in a few months but one thing at a time.
military-- 95x3, 105x3, 120x8,2,1 RP
75x3x10
dips-- BW+10 5x10
pull ups-- 10x5
pushdowns-- 100x3x12
BB curls-- 70x3x12
deadlift-- 210x3, 240x3, 270x6 grip slipped had atleast 2 or 3 left, trying to find some chalk for next week
195x3x10
185x2x10
hanging leg raises-- 5x10
bench – 155x3, 175x3, 195x10
db bench-- 60x12, 55x2x20, 50x2x10 all paused
db row-- 85x10, 80x3x10, 70x15
195x10 leaves my est max at about 260 which is awsome 300 here I come.
squat-- 155x3, 175x3, 195x9
145x2x10
135x3x10
leg curls-- 5x10
weighted sit ups 10x5x10
military-- 100x5, 115x3, 125x7,2,1 RP
75x3x10
pullups-- 40 reps
Was short on time so had to blast through it and just get the necessary done.