5/3/1
Cycle 4-Week 3

Bench Press
barx12
95x10
115x8
135x5
135x5
175x5
205x3
225x6

205x7
185x8-9
185x8
165x11
165x12

Superset:
Barbell Curl
80x12
90x10/8/8
Standing BB Tri Ext
80x12
90x10/8/8

Thanksgiving morning workout in garage at home. Wanted to do rows, but my lower back just wasn't up to task.

5/3/1
Cycle 4-Week 3

Squat
115x8
135x5
185x5
215x5
245x3
275x3

45 Deg Back Ext
25x/15/10/10/10
GHR finish except first set.

Squats felt much better...really focused on all cues.

5/3/1
Cycle 4-Week 3

Overhead Press
barx10
95x8
115x6
135x5
145x3
165x6(i think)

Superset:
Chins
BWx12/6/6/6/6/6/6/6/5/5
64 reps
Dips
BWx10x10

Didn't feel great today before going to the gym, but think it was productive.

Friday, November 20, 2000

5/3/1
Cycle 4-Week 2

Bench Press
warm-up
165x3
190x3
215x8

DB Bench Press
55x10
65x10
75x8-10
85x6?
95x5

Superset:
Seated Cable Rows
125x5x10
Machine Pec Fly (straight arm)
125x5x15

5/3/1
Cycle 4-Week 2

Deadlift
135x2x8
185x5
225x5
245x3
275x3
315x10 straps

Superset:
45 Deg Back Ext
BWx5x10
hands on back of head
Pallof Press
40x5x12

Chins
BWx10/6/6/6/6/6/6+2+2RP

Leg Raises
3x10

5/3/1
Cycle 4-Week 2

Squat
95x8
115x5
135x5
185x5
205x5
230x3
260x3

Worthless and lazy on the second squat day in a row. Thinking about doing Smolov to punish (yet possibly reward) myself.

5/3/1
Cycle 4-Week 2

Overhead Press
barx10
95x8
115x6
125x3
135x3
155x8

Superset:
Chins
BWx12/7/7/8/8/6+2
50 reps
Dips
BWx10
45x5x8

Face-pulls
70x20
80x2x20

Pinwheel Curls
55x11+4+3 RP

5/3/1
Cycle 4-Week 1

Deadlift
135x8/6
185x5
205x5
225x5
255x5
290x13

Superset:
45-Deg Back Ext
BWx5x10 (hands on back of head)
Pallof Press
40x4x12

5/3/1
Cycle 4-Week 1

Bench Press
95x8
115x6
135x6
155x5
175x5
200x10

Superset:
Bench Press
185x7+3 RP
155x10
135x10
135x10
135x15

Chins
BWx11/8/8/8/8/9/7+1
60 reps

5/3/1
Cycle 4-Week 1

Squat
135x2x5
185x5
215x5
245x5

Absolute bare minimum. Just did what the progression in the program called for.

5/3/1
Cycle 4-Week 1

Overhead Press
barx5
95x6
115x5
135x5
145x10
boo

Dips
BWx10
25x10
45x7
55x6
70x4
90x2
45x7

Superset:
Chins
50 reps

Face-pulls
70x20
80x2x20

a1)Cleans
135x2x5
155x3 or 4x3

a2)Pallof Press
30x12
40x12
50x2x12

b1)Dips
BWx10
25x10
35x2x10
BWx2x15

b2)Chins
BWx10/8/8/8/8/6+1+1RP
50 reps

5/3/1
Cycle 3-Week 3 (kinda)

Deadlift
135x8
185x5
225x5
245x5
285x3
315x9 straps

45-Degree Back Ext
BWx5x10

Chins
BWx10/8/6/7/5/5/5/5
51 reps

Missed this workout last week, so doing it this week during my deload.