5/3/1
Cycle 3-Week 3

Bench Press
115x8
135x6
155x5
175x5
195x3
220x6

Low Incline DB Press
55x10
65x10
75x10
85x7
95x3

Chins
BWx8/8/6/6/7/6/6/7+1 negative
54 reps

Superset:
Close-grip Bench Press
155x3x10 fast
DB Curls
40x3x10

5/3/1
Cycle 3-Week 3

Squat
135x8
135x5
185x5
205x5
235x3
265x2
felt extremely weak and not into it...that sucked huge.
Needed at least 6 reps to just keep with what I have been doing.

Goodmornings
120x5x10

DB Lunges
35x3x8
first set non-alternating

Between my second and third set of squats had 185lbs. on the bar and for whatever reason decided to see if I could press it...and I got it so thats an all-time PR.

5/3/1
Cycle 3-Week 3

Overhead Press
barx5
95x5
115x5
145x3
160x7 PR i think, for 5/3/1 program at least

Dips
BWx10
45x8
55x8
65x7
70x7
BWx10 really fast

Chins
BWx9/6/5/5/5/5/5/5/6
51 reps

Superset:
DB Curls
35x2x10
40x10
Facepulls
80x20/20/15

Ab Wheel
4x10

5/3/1
Cycle 3-Week 2

Deadlift
135x8
185x5
225x3
235x3
265x3
300x10 straps
set was relatively easy

45 Deg Back Ext
BWx5x10

Step-ups
35x3x8

Pinwheel Curls
55x12+6+5-6 RP last set was little delayed

5/3/1
Cycle 3-Week 2

Bench Press
barx10
115x8-10
135x5
160x3
185x3
210x8

Low Incline DB Press
55x10
65x4x10

DB Rows
55x10
70x10
85x15 no straps
standing leaned against back of incline bench

Chins
BWx6/5/5/5/5/5/5/5/5/5
51 reps

Close-grip Bench
185x8/7
135x15
30 sec side planks and 45 sec front plank inbetween sets

5/3/1
Cycle 3-Week 2
Squat

Squat
135x8
185x5
195x5
225x3
245x8

Goodmorning (safety squat bar)
140x10/10/10/8/8
Wanted to start light with these and I thought I was doing 115lbs...but then realized the ssb is 70 pounds. oops

DB Lunge
30x3x8

Skipped abs yet again...i hate myself. I must do an insane ab workout tomorrow to make up for it.

5/3/1
Cycle 3-Week 2
OHP

Overhead Press
95x5
115x5
135x3
150x9 PR i think

Dips
BWx10
45x8
55x8
65x6
70x6
BWx10

Chins
BWx8/6/6/6/5/5/6/5+2+1
50 reps

DB Curls
35x8/10/10

Facepulls
80x2x20
bitch stole my station before i could do third set

Dips
BWx20

Outside at my parent's house today and decided to see how much I could bench.
I know I have overhead press tomorrow, but hopefully it won't affect me too much.

Bench Press
135x8
185x6
205x4
225x3
240x1
255x0 dad spotting touched the bar
255x1 PR
260x0

I think I could get 265 without the failed attempt and more rest.

5/3/1
Cycle 3-Week 1

agile 8 warm-up

Deadlift
135x8
185x5
215x5
245x5
285x10 chalk, no straps
not too bad...already did x11 last cycle, but i didnt look before and oh well

45 Degree Back Extensions
BWx5x10
really feel it in hamstrings...would have been doing these a long time ago

Step-ups
BWx8
25x8
30x8
light, wanted to get form...will slowly work up

Tried to go GHR, but after extensions hamstrings were done for

Superset:
Kneeling Cable Abs
80x2x20
90x10
Neutral-Grip Chins
BWx3x8

Chinsx6
Dipsx15

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

Squat
135x5
185x5
205x5
235x6

Bench Press
135x8
155x5
175x5
195x10

Chins
50 reps
BWx10/6/6/6/6/6/5/5

Missed regular squat cause I was in College Station...so tried to combine squat and bench. Not optimal but its better than nothing.

5/3/1 Cycle 3-Week 1 OHP

5/3/1
Cycle 3-Week 1

a)Overhead Press
85x5
115x5
125x5
145x10

b)Dips
BWx10
45x8/6
55x6
65x6

c)Chins
BWx11/6/7/6/6/6/6+2 - 50 reps

d1)Facepulls
80x3x20
d2)DB Curls
30x3x8

5/3/1
Deload Week

a)Trap Bar Deadlifts
135x8
185x5
225x5
275x3
315x3
335x1
365x1 PR
385x1 PR
405x0
315x6

b1)Natural GHR
BWx3x5
b2)Planks
3x1 min.

c1)Dips
BWx15/10/10/10/10
c2)Chins
BWx10/8/6-7/8/7-8/6

d)One-arm DB Snatch
50x6(x2)
60x3(x2)

Supposedly deload, even though I don't really have to deload right now. Just taking it easy on my lower back. I got curious to see how much I could trap bar dl...I was hoping for 4 plates a side, but it just didn't happen...next time though.

5/3/1
Deload Week

Front Squat
135x6
185x3x6

Superset:
Single Leg Hyperextensions
2x8
Chin-ups
BWx10/8

DB Swings
35x20 not hard

Really quick and easy...almost a waste of time.

Right side of lower back kinda hurts.

5/3/1
Cycle 2-Week 4
Deload Week- OHP

Overhead Press
95x8
115x6
135x8

Power Cleans from Hang
135x3x6

Superset:
Dips
BWx2x15

One-arm DB Snatch
40x8/side
45x6/side

All of this done in less than 20 min...quite the heart pumper. This isn't a true deload week in a tradition sense, but I am taking it easier on the lower back.

Oh yeah, one-arm DB snatches are the shit.

Cardio

Sprinted straightaway and walked the rest of the way around x 5

Walked around once and jogged around once to warm up.

Time: 19:40

I weighed 193lbs. this morning before eating on my roomates scale (the one I used to weigh myself on).

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

Deadlift
135x5
205x5
235x5
265x3
315x6
I think I could have gotten a few more, but form was breaking down

Front Squat
135x5
185x3x6
I can't believe how weak I am at these now.

Wide-grip Lat Pulldowns
150x10
162x10
175x2x6 straps
weak

Superset:
DB Pull-ins
35x3x10
bad form I think
Natural GHR
3x5
shitty

Dips
BWx15

Edit:
At 8:30pm I did 3 1 minute planks (elbows on floor) with 1 minute rest in between.

5/3/1 Cycle 2-Week 3 BP

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

Bench Press
135x8
155x5
175x5
190x3
215x5

Seated Cable Row
137x10
150x10
162x10
175x2x8

DB Bench Press
80x2x8
85x8
90x8/6-7

DB Row (standing hand supported on inclined bench)
80x18
Left still feels different than right side.

Pinwheel Curl
55x16+6+4

Face-pulls
70x25
80x20
Slow, pause at top.

DB Curls
35x2x10