Deload Overhead Press
Warm Up 65×5, 85×5, 100×3
Main 65×3, 85×3, 100×5
Boring But Big 85x5x10
Super Set DB Front Raise/Lateral Raise 10x3x10
Stable Y 10x3x10
Posts Tagged ‘5-3-1’
Training Journal: 531c1w4d3
Posted: May 17, 2018 in Announcements, Training JournalTags: 5-3-1, Deload, Deltoids, Heavy Hammer Gym, Jim Wendler, Overhead Press, Shoulder Complex, Shoulders, Traps
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Training Journal: 531c1w4d1
Posted: May 15, 2018 in Announcements, Training JournalTags: 5-3-1, Beer League, Bench, Deload, Jim Wendler, Slingshot, Training Journal, Volleyball, WITCC
Bench Press Deload
Warm Up 120×5, 155×5, 185×3
Main 120×5, 155×5, 185×5
Boring But Big 155x5x10
Sling Shot Bench 185x3x10
Incline DB Bench 35x3x5
Bodyweight 222
No Blood Pressure taken
No Videos
#dailyselfie featuring WITCC hat and Hit ‘n Miss Volleyball (beer league) cut-off.
Training Journal: 531c1w3d1,2,3,5
Posted: May 14, 2018 in Announcements, Training JournalTags: 5-3-1, Bench, BIG, Big Iron Gym, Deadlift, Overhead Press, Squat, Training Journal, Whey
Sorry it has been a busy week. Â Here is my training for this week:
Day 1: Bench
Warm Up: 120×5, 155×5, 185×3
Main: 230×5, 260×3, 390×2
Joker: 305×1
Boring But Big: 155x5x10
Incline DB Bench: 30x3x10
Day 2: Deadlift
Warm Up: 160×5, 205×5, 245×3
Main: 305×5, 345×3, 385×7
Joker: 405×1, 425×1
Boring But Big: 205x5x10
Straight Arm Pull Down: 50×10, 60x2x10
Day 3: Overhead Press (done at Shawn Frankl’s Big Iron Gym)
Warm Up: 65×5, 85×5, 100×3
Main: 125×5, 140×3, 160×5
Joker: 170×1
Boring But Big: 85x3x10
DB Front Raise/Lateral Raise: 10x2x10
Walked home from the gym: about 20 min.
Day 5: Squat
Warm Up: 170×5, 215×5, 255×3
Main: 320×5, 365×3, 405×2
Joker: 425×1 (failed to hit depth)
Boring But Big: 215x5x10
Leg Extension: 85x3x10
#dailyselfies:
OBGYM hat, “Less Talky, More Lifty” bro tank, WITCC hat, Science Nutrition bro tank, APF powerlifting t-shirt (that is too big on me now), SBD knee sleeves, and rolled up, ripped sweatpants (lol)
Sorry No videos this week. Â I tried to use an actual video camera and movie editing software but it kept crashing so I couldn’t upload those videos from Day 1. Â Didn’t have my phone with me on Day 2. Â Didn’t have anywhere to set my phone at B.I.G. to get a good angle for Day 3. And the Day 5 videos uploaded upside down…ugh.
Training Journal: 531c1w2d1: Bench
Posted: May 2, 2018 in Training JournalTags: #LoseTheBelly, 5-3-1, Bench, Bench Press, Chest, Daily "Selfie", Selfie, superman
Warm Up 130×5, 160×5, 195×3
Main 225×3, 260×3, 290x2x2
Boring But Big 160x5x10
Slingshot Bench 275x2x5, 275x1x3
Incline DB Bench 25x2x10, 30x1x10
Bodyweight 221.6
Blood Pressure 103/69
Training Journal: 531c1w1d5: Squats
Posted: April 29, 2018 in Training JournalTags: #LoseTheBelly, 22nd Street Barbell, 5-3-1, BP, Calves, Daily "Selfie", Glutes, Heavy Hammer Gym, Legs, Lose The Belly, NASA, Powerlifting, quad, Quads, Repetition Squat, Selfie, Squat, Strength, Videos
(Video main sets: 280×5, 320×5, 365×5)
My leverages are all off due to weight loss so I don’t think I hit depth very often, but it feels good to be under the weight again)
Warm Ups 170×5, 215×5, 255×5
Main 280×5, 320×5, 365×5
Boring But Big 215x5x10
Dip Belt Calf Raise 70x5x20
Leg Extension 75x3x10
Bodyweight 220.6 lbs
Blood Pressure 106/74
#dailyselfie 22 Street Barbell Hat, NASA Powerlifting T-Shirt, Samsung Gear S3 Classic Smart Watch.
Training Journal: 531c1w1d3
Posted: April 26, 2018 in Announcements, Training JournalTags: 5-3-1, Bench, Bench Press, DB, Heavy Hammer Gym, Incline BP, Slingshot
SaraSoft Five3One logger
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2018-04-25
Bench Press Warm up
5 x 130.0 lb
5 x 160.0 lb
3 x 195.0 lb
Bench Press Main
5 x 210.0 lb
5 x 245.0 lb
2 x 2 x 275.0 lb
Bench Press Boring but BIG sets
10 x 160.0 lb
10 x 160.0 lb
10 x 160.0 lb
10 x 160.0 lb
10 x 160.0 lb
Slingshot Bench
2 x 275.0 lb
4 x 225.0 lb
0 x 225.0 lb
Incline DB Bench
10 x 20.0 lb
10 x 25.0 lb
10 x 25.0 lb
Bodyweight 223 lbs
Blood Pressure 113/77
Triceps were destroyed today from OHP Monday…couldn’t complete all reps. Will change up next week and do BP on Monday and OHP on Wednesday. 3/5 stars.
Videos of top sets (SORRY, VIDEOS DIDN’T WORK!!!):
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Wendler log 531 app by SaraSoft
Heavy Hammer Gym 