5/3/1-Cycle 2 Week 4

Squat
135x8
185x5
225x3
245x1
265x1
275x
225x3 or 5

Superset:
45 Deg Back Ext-stressing hams
BWx15/15/15/15/15/10-holding eccentric on last set

Leg Raises
5x10

DB Curl
45x8

Supposed to be deaload week, but I'm not squatting very heavy yet so its okay.

5/3/1-Cycle 2 Week 3

Bench Press
95x8
135x6
165x5
185x3
210x5

Chins
10/8/10/10/8+2+2RP

superset

5/3/1-Cycle 2 Week 3

Deadlift
135x8
185x6
235x5
275x3
295x3
315x4

Squat
185x5x6
two sets of 10 chins between first two sets

Leg Raises
2x15
one set of DB Curls 50x5

5/3/1-Cycle 2 Week 3

Squat
up to 225x6

Superset:
RDL/SLDL
135x10/10/12

Leg Raises
15/8/10


Sunday, August 22, 2010
a1)Close Grip Bench Press
135x12
155x10
185x8/7 i think

a2)Neutral Grip Chins
12/10/10/10 something like that

b1)Pinwheel Curls
50x12+?+?

c1)Incline DB Curls
25x4x?

Extra workout cause I didn't do assistance for DL/Bench combo workout. I don't remember it all.

5/3/1-Cycle 2 Week 2

Deadlift
135x8
185x6
225x5
255x3
285x7 no straps

Superset:
Chins
10/8/8/8/8/8

Bench
95x8
135x6
155x5
175x3
200x7

5/3/1-Cycle 2 Week 2

a1)OHP
95x8
115x5
135x5
150x7
boooo...think it may be because my grip was wider

a2)Chins
BWx5x10

b1)Mid-Incline DB Bench
65x5x10

b2)Face Pulls
70x15
80x4x15

c1)Incline DB Curls
30x10-rotated hands more
30x3x8

Wednesday, August 16, 2010
5/3/1-Cycle 2 Week 3
Squat
165x5
185x5
215x12

RDL
135x10
185x2x10

Extra Workout

a1)Incline DB Press
50x10
60x10
70x8
80x5

a2)Neutral Grip Chins
10/8+2/8+2/8+2

b1)Pinwheel Curls
55x10+5+4 I think

c1)Preacher Curl (narrow grip)
EZ+50x4x10

c2)Close Grip BP
135x12
155x10/8/8 or 10

d1)Incline DB Curls
25x10 or 12/10/10/10

Saturday, August 14, 2010

5/3/1-Cycle 2 Week 1

Chins-BWx10/8

Bench Press
warm up
185x6 boooooo

Chins
32 reps

Deadlift
warm ups
275x5

Squat (powerlifting style)
135x5x10

45 Deg Back Ext
20x2x10

5/3/1- Cycle 2 Week 1

a1)Chins
5x10

a2)OHP
95x8
115x5
135x5
145x9

b)DB Bench
50x8
60x8
70x8
85x8
95x6

c) PinwheelCurls
55x12+4+4

d1) Incline DB Curl-same time
25x4x12

d2) Triceps Extensions
70x4x12

5/3/1- Cycle 2 Week 1

Squat
95x8
135x6
155x5
175x5
205x6

Leg Raises
12/10/10

Superset:
One Armed KB Front Squat
53x3x6 per side

KB Swings
53x3x15

Felt incredibly lazy and weak. Prob because I hardly lifted during deload week and I slept ALL day today.

Friday, August 6, 2010

Chins
BWx10
45x5+3+1/4+3+1/5+3+1/4+3+1-30 reps
BWx10

DB Bench Press
55x10
65x10
80x10
95x5

Chins-BWx10 somewher in the DB Bench sets

Pinwheel Curls
55x12+7+4 i think

Cable Curls
100x10
120x10
150x8

5/3/1-Cycle 1 Week 3 (even though in Week 4)

Bench Press
95x8
135x6
165x5
185x3
205x6
185x10

Chins
BWx10/10/10/8+2RP/6+3+1RP
50 reps