5/3/1
Cycle 1-Week 3
OHP 5/3/1

Overhead Press
115x8
135x5
135x5
150x6
I was cleaning the weight up. Wish I could have gotten a few more.

Dips
45x5x8
Yes. Rough.

Pull-ups
BWx6/6/5/5/5
I suck.

Barbell Triceps Extention-standing
70x10/10/9
Relatively slow.

Pinwheel Curls
60x10+6+5 RP
Ouch.

5/3/1
Cycle 1-Week 2
Deadlift 3x3

Deadlift
135x5
185x5
225x3
245x3
275x10

Wide-grip Pulldown
137x10
150x4x10 straps

Pinwheel Curls
60x10-12+4+4 RP
Second RP set I had to wait longer cause a retard grabbed my weight.

Facepulls
80x4x15

5/3/1
Cycle 1-Week 2
Bench Press 3x3

Bench Press
135x2x5
155x3
175x3
200x9

DB Bench Press
80x8/8/8/8/7

Seated Cable Row
125x5x10

Cable Triceps Ext
70x5x10

5/3/1
Cycle 1-Week 2
Squat 3x3

Squat
135x5
155x5
185x3
205x3
235x10

RDL
185x5x10

Kneeling Cable Abs
70x3x20

Felt kinda weak, but I guess 10 reps isn't bad.

5/3/1
Cycle 1-Week 2
OHP 3x3


Overhead Press
110x5
135x3
135x3
145x9

Dips
45x8/8/8/8/7

Pull-ups
BWx6/6/5/5/5

Cable Triceps Ext
80x10/8/8

Pinwheel Curls
60x10+5+5 RP

Skipped DL day friday cause I'm a wuss...but also my back was killing me and I was heading to Austin. Proud of this one today...long weekend and I woke up at 4am this morning with the worst headache I've ever had and I couldn't sleep. Somebody was using the 55 DB so I upped PW curls to 60 lbs.

Jim Wendler 5/3/1
Cycle 1-Week 1
Bench Press 3x5

Bench Press
135x5
145x5
165x5
195x9
Was supposed to be 185-190lbs...I put 195 on by mistake...
no wonder it felt heavier than usual.

DB Bench Press
80x8
80x7
70x3x10
Retards were using 70& 75lbs DBs

DB Rows
70x4x10
80x10

Cable Tri Extension
70x5x10

Cardio

Jim Wendler 5/3/1
Cycle 1
Squat 3x5
Squat Max used: 285 lbs.

Squat
135x10
165x6
195x5
225x15

RDL
185x5x10

Kneeling Rope Pulldown Abs
70x3x15

Decided to do squats before deadlifts.

Starting Jim Wendler 5/3/1 Program

Jim Wendler 5/3/1
Cycle 1
OHP 3x5
Max used: 175 lbs.

Overhead Press
95x5
115x5
135x11

Dips
45x8/8/8/7/7

Chin-ups
BWx6/5/5/5/5

Cable Triceps Extension
80x3x10

Pinwheel Curls
55x16+6+6 RP

Wide-grip Lat Pulldown
137x10 warm-up....and someone was on pullup bar

Pull-ups
BWx5x5

Wide-grip Lat Pulldown
150x12

Seated Cable Row
125x3x10

Facepulls
80x20
90x20

Pinwheel Curls
55x4x8

Squat
135x5
185x5
225x5
255x5
275x3/2

Dismal. I'm pathetically weak and lazy. I've plateaued on the squat and I didn't think I was even strong enough to plateau. I gotta start doing something differently.

Bench Press
135x10
155x8
185x6
205x5
225x3/1/1 15-30 sec rest period
185x5

Dips
45x4x7

Standing Triceps Ext
80x8/6/6

Cable Triceps Ext
70x12/10/10

Pinwheel Curls
55x14+6+6 RP

Deadlift
135x10
225x5
275x5
315x1/1

Overhead Press
135x8
155x6
155x4
135x8

DB Bench Press
50x10
65x10
80x7
85x6

Pinwheel Curls
55x12+6+5 RP

Standing Triceps Ext
70x3x8

DB Curls
40x8/5

Pull-ups
BWx8/5/5/4

Wide-grip Pulldowns
137x10
150x3x8-10 i think

Seated Cable Row
125x3x10

Seated DB Press
55x10
65x8
70x6

Pinwheel Curls
55x12+5+5 RP

Superset:
DB Curls
30x3x8
Lateral Raises
25x10/8

Facepulls
70x20
80x20

A few sets of cable curl, one and two armed. bleh

Bench Press
135x10
155x8
185x6
205x5/5/3
Going for 8 but could only get 5...so did more sets

Dips
45x7
45x3x6

Standing Triceps Ext
70x3x8

Cable Triceps Ext
70x11/10/10

Superset:
Machine Fly (straight arm)
137x15/12
Pinwheel Curls
55x11+6+4 RP

Dips
BWx10

Worked outside in the sun for half the day and all day yesterday...I think it wore me out.

Squat
135x8
185x5
225x5
255x5
280x2
280x1

Lying Leg Curl
120x3x10

Ran around my apt twice when I got back.