5/3/1-Cycle 3 Week 4

Squat
95x8
135x5
185x5
205x3
245x3
275x1
225x5

Explosive Chins x5 between every squat set

OHP
95x10
135x8
155x4 or 5

Close-grip Bench
135x10
155x8
185x6/6/10

Between CGB sets:
Hammer Strength Curl
70x12
80x2x10
then some idiot took over the machine

DB Curls
40x10/8
second set was non-alternating

5/3/1-Cycle 3 Week 3

Bench Press
95x8
135x5
175x5
190x3
215x4
185x8

Sets of explosive BWx5 chins between each set-30 reps

Superset:
Dips
45x7/7/6/6/8

Chins
25x5x5


Hammer Strength Curl
70x12
80x10/7/6
Strip set
80x5 70x6? 45x10

Superset:
Standing Triceps Ext
80x12/10/9

Incline Curl
25x12/10/10

5/3/1-Cycle 3 Week 3

DL
135x8
185x5
225x5
245x5
275x3
315x3

Squat
185x2x6

went later. had stuff on mind and didn't really feel like lifting.

5/3/1-Cycle 3 Week 3

OHP
95x8
135x5
145x3
160x7

Superset with Chins BWx12/10/10/8+2/10

DB Bench Press
55x10
65x8
75x8
85x6
95x5
explosive as possible

Hammer Strength Curl
70x12/12/11/10/8 i think

Seated DB Curl
30x7 25x6 drop set
25x10

5/3/1-Cycle 3 Week 3

Squat
95x8
135x8
185x5
205x3
235x10
felt muuuch better

RDL
135x10
185x10/8
needed straps

Superset:
Leg Raises
3x12

Back Ext
2x15

5/3/1-Cycle 3 Week 2

Bench Press
95x10
135x8
155x5
185x3
205x8

Superset with Chins 5x5

Superset:
Chins
25x5x5

Dips
45x5x6

Superset:
Preacher Curl-close grip
one set of 10 on hammer strength
EZ+50x10/10/8/8

Standing Tri Ext
70x4x10

Seated Curls
30x8
25x8

5/3/1-Cycle 3 Week 2

OHP
95x8
115x5
135x5
155x8
135x9

Chins-superset
12/10/10/10/10

DB Bench Press
75x5x8

Hammer Strength Preacher Curl
70x10
70x12
80x10/9
70x10
i think

Incline DB Curl
25x3x12

5/3/1-Cycle 2 Week 2

Squat
135x8
155x6
185x5
195x3
225x6
185x10

Superset:
RDL/SLDL
135x10
185x3x8

Standing Calf Raises
100x20/20/15-hold at top

Superset:
45 Deg Back Ext
3x15

Leg Raises
3x12

Very behind in updating, so I'm doing one week at once.

Tuesday
Squats
warm-up sets
205x8

Back Ext.
5x15

Leg Raises-superset
5x12 i think


Wednesday

OHP
145x8 or 9

Chins-superset
12/10/10/10/10

DB Bench Press
70x5x10

don't remember rest


Friday

DL
warm-up sets
275x5
just hit prescribed sets/reps


Saturday

Bench
warm-up sets
190x8

Chins-superset
12/10/10/10/10

Incline DB Curl
30x12/8/8