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

Squat
135x5
185x5
205x5
225x3
255x6

Natural GHR
BWx5/3/3/3/3
Figured fewer quality reps better than more shitty ones.

Kneeling Cable Abs
80x3x20
Terrible reps. Cable system sucks and rope ext. kills my fingers.

Ab Machine
150x20

Lower back hurt on left side.

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

Overhead Press
115x6
135x5
135x3
155x6

Pull-ups
BWx7/5.5/5
Chin-up
BWx7/7/8
Didn't use normal chin bar, had to jump up and had wider grip...I think thats why its less reps.

Dips
45x5x8

Standing Triceps Ext
70x3x10

Pinwheel Curls
55x14+6+4 RP

Bent-over Lateral Raises
25x3x10

Worked outside in the sun all day...was beat. Felt flat.

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

Deadlift
135x8
185x5
215x3
245x3
285x11 straps
335x1 straps
Went heavy for a set just to feel what its like now.

Wide-grip Pulldown
150x10
162x10
175x2x8 all with straps

Natural GHR
BWx2x5

Attempted a set of sit-ups with 45 weight but it killed my lower back.

Standing Rope Abs
80x15
90x2x15

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

Bench Press
135x2x5
155x5
185x3
205x8 spotter

Seated Cable Rows
137x5x10

DB Bench Press
80x10/8/8/8/8

DB Row (standing using bench support)
80x16

Pinwheel Curls
55x14x4+4 RP

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

Squat
135x5
185x5
225x3
240x10

Natural GHR
BWx5x5
better than last time

Standing Cable Abs
80x3x15

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

Overhead Press
95x5
115x5
135x3
145x10

Pull-ups
BWx5x6

Dips
45x5x8

Overhead Triceps Ext
70x10/9/10
going slower so i missed a rep

Pinwheel Curls
55x14+4+4 RP

Close-grip Bench
155x10

Worked outside all day, almost fell asleep before going to gym...felt weak and like crap...I think it was pretty decent for that.

5/3/1
Cycle 2-Week 1
DL/BP Combo 3x5

Deadlift
135x5
185x5
205x5
235x5
265x10 no straps or chalk

Bench Press
135x8
155x5
175x5
190x11

DB Bench Press
80x10/8/8/8/8

Seated Cable Row
137x5x10

Pinwheel Curl
55x10+6+4 RP step back

Leaving for Austin tomorrow and won't be able to work out so I did combo.

5/3/1
Cycle 2-Week 1
Squat 3x5

Squat
135x8
155x5
185x5
200x5
225x15

Natural GHR
5x5

One-Leg SLDL
25x2x10

Standing Cable Abs
80x3x15
Their damn cable isn't high enough...can't get full ROM.

Excited that I didn't get sore back during squats...only during the SLDL.

5/3/1
Cycle 2-Week 1
OHP 3x5

Overhead Press
95x5
115x5
125x5
140x11

Superset:
Pull-up
BWx8/6
Chin-up
BWx3x8

Dip
BWx45x5x8

Overhead Tri Ext
70x3x10

Pinwheel Curl
60x12+6+5 RP quite a bit of cheat

Drinking Lone Star before working out is not a good idea.

a1) Dips
BWx5
45x2x8
55x7
65x2x6

a2) Pull-ups
BWx8/6/6
Chins
BWx8
45x3 BWx5 same set

b1) Seated DB Press
50x8
60x8
70x5

c1) Overhead BB Tri Ext
70x3x10

c2) Standing DB Curl
40x3x8

Dips
BWx15

5/3/1
Cycle 1-Week 4
Deload (supposedly)

a1) Dips
45x5x8

a2) Chins
BWx2x8
BWx3x6

b) Close-grip Bench
185x6
155x2x8

c) Pinwheel Curls
60x12+4+4 RP

Couldn't help myself.

Decided to do some barbell complexes during my 5/3/1 deload week to try to increase my cardio endurance and maybe start to burn off a little bodyfat.

Decided to try one I read from Alwyn Crosgrove...they warned to start really light that it'll kill you. I didn't listen and figured the weakest movement was push press and hey, I can push press 115 all day long, right? Well I tried it with 115 and couldn't even get through the first one.

The workout consists of:
Deadlift
Romanian Deadlift
Bent-over Row
Power Clean
Front Squat
Push Press
Squat
Goodmorning

Sets at 6/5/4/3/2/1 with 90 sec rest in between. Supposed to take ~12 min.

I did first set with 115 and had to rest several times. Dropped it down to 95lbs for the 5 rep and 4 rep sets and still had to rest. I stopped there....and it took over 20 min. I have a headache and felt like I was gonna die. Pathetic...but these things are awesome.

Also, even with the light weight it was hard on my lower back...I might try to replace a few of the [relatively] low back intensive movments.

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

Deadlift
135x8
185x5
225x5
255x3
285x10 straps

Wide-grip Pulldown
150x5x10 straps

Pinwheel Curl
60x11+4+2 RP
Boo...tired from pulldowns

Superset:
Facepull
80x3x20

DB Curl
30x3x10

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

Bench Press
135x8
165x5
185x3
210x5
weak sauce

Pull-up
BWx2x5

DB Bench Press
80x5x8

Seated Cable Row
125x5x10
relatively slowly

Standing Triceps Ext
80x10/7/7

Dips
BWx12

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

Squat
135x5
185x5
195x5
215x3
245x7

RDL
185x5x10

Rope Abs
80x3x15