5/3/1-Cycle 4 Week 4
DL
135x8
185x5
225x5
250x5
285x3
320x8

Squat
135x6
155x6x4
Slow eccentric, slight pause at bottom, explosive concentric

HS Curl
90x10/8
80x8 slow negative

5/3/1-Cycle 4 Week 4 (5/3/1)
OHP
95x8
115x5
135x5
155x3
165x6
135x8

Chinsx5 between sets=30 reps

Chins
2x10 for a total of 50 reps

EDT Style-15 min
Close-grip BP
195x8/6/6/6/5/5-36 reps

HS Curl
70x12/9/8/8/8/7-52 reps

EDT Style-15 min
Lying EZ Tri Ext
70x12/8/8/8/8/7-52 reps

Reverse EZ Curl
70x10/9/8/7/7/7-48 reps



10/25/10
5/3/1
Squats
work up
185x5
215x3
245x6

Leg Press
270x12
360x4x8
relatively easy

Leg Curl
130x8-10
160x4x6


10/23/10
5/3/1-Cycle 4 Week 3 (3x3)
Bench Press
95x8
135x5?
165x5
185x3
205x10

Chins 5x5 between sets-25 reps

EDT Style-15 min
Chins
25x8/5/4/5/4/4-32 reps
Dips
45x8/6/4/4/4/4-30 reps

EDT Style-15 min
Incline Curls
35x10/7/7/6/6/6/5/5-52 reps
Triceps Pushdowns
80x12/8/8/8/6/7/6-55 reps


10/22/10
Deadlift
warm up
300x8

5/3/1-Cycle 4 Week 3 (Week 2 weights)
OHP
95x8
135x5
145x3
160x8
135x8

Chins BWx5x5 explosive between OHP sets

Chins
10/7+3/7+2+1/6+2+2/6+2+2

75 chin reps total

Superset:
Close-grip Bench
195x4x8

DB Curl-alt'ing
45x7/6
40x8/7


HS Preacher Curl
70x12/8/6 very slow eccentric

5/3/1-Cycle 4 Week 2
Bench Press
95x8
135x5
155x5
185x3
205x8
185x10

Chins (superset with bench)
BWx6x5

Chins (after bench)
2x10
2x6+2+2 RP

total of 70 reps of chins

Superset:
HS Curl
70x12/9/8/10/11-12 i think

Standing EZ Tri Ext
80x10/8/8/8/10

been out of town for training...will repeat this week and do 5/3/1 week on deload week


10-10-10
Squat
up to 230x6

5/3/1-Cycle 4 Week 1

Bench Press
95x8
135x6
155x5
175x5
195x11

5 rep chins between sets

Superset EDT 15 min
Dips
45x5/5/6/5/5/6

Chins
25x5/4/5/4/4

Superset EDT 10 min
Tri Ext
80x12/8/8/7/7/7

Incline Curls
30x10/8/6/6/6/6

5/3/1-Cycle 4 Week 1

DL
135x6
185x6
225x5
250x5
285x8
concentrated on putting shoulder blades in back pocket

Squat
135x8/5/5/5
last sets pause at bottom and explode

HS Preacher Curl
70x12
80x8/8
70x10/10
slow eccentric

5/3/1-Cycle 4 Week 1

a1)OHP
95x8
115x5
135x5
150x8

Chins 5x5 between each set-explosive

AMAP in 15 min
b1)Close-grip Bench
195x5/5/5/6/5/4-30 reps

b2)DB Curls
45x5/5/5/7/5/4-31 reps

AMAP in 10 min
c1)Lying EZ Ticeps Ext
70x8/8/7/6/6-35 reps

c2)DB Reverse Curl 40x10 -didn't feel right changed to EZ bar
EZ Reverse Curl
70x6/6/8/7/5-32 reps

Chinsx6


Tuesday, Oct 15
5/3/1-Cycle 4 Week 1
Squats
165x5
195x5
215x12

Leg Press
270x12
360x3x8

RDL/SLDL
135x3x10

a1)Bench Press
95x8
135x6
155x5
185x3
205x3
225x4
185x10

a2)Chins
BWx8/5/5/5/5/5/5-38 reps

b1)Dips
45x8/7/7/7/8

b2)Chins
25x5/5/5/5/5

c1)DB Row
65x10
85x12

d1)Hammer Strength Preacher Curl
70x12
80x8/6/6 i think
70x9

e1)Incline DB Curl
30x6
25x8-10