5/3/1-Cycle 6 3x5
OHP
95x8
125x5
140x5
160x7 hoping for 10...dang it
135x5

Mod-Incline DB Bench Press
55x10
65x10
75x3x10

DB Row
55x10
65x10
75x8
90x12 no straps

HS Preacher Curl
90x10/5
70x11/11/10

Band Pull-aparts
3x25

Felt really tired. I think from that squat workout and first upper body after deload where I only worked out once.

Two scoops Surge Pre-WO
Weight=196 lbs

5/3/1-Cycle 6 3x5
Squat
95x8
135x5
185x5
215x5
240x15 PR
225x2x10

started divebombing a little more on the back off sets and could really feel my hamstrings working

Leg Curl
150x3x10
ouch

198lbs
power drive and 2 scoops surge pre-WO

Thanksgiving
Supposed to be Deload.

Squat
up to 225x5
255x1
225x5

BP
up to 225x3
245x1
265x0 had it smoothly but dad touched the bar
265x1 uugly but made it

CGBP
205x10/8/8

Barbell Curl
80x3x12
hardly any cheat till last few. very controlled.

5/3/1-Cycle 5 5/3/1 Week
BP
95x8
135x5
175x5
205x3
225x8 PR
185x10

Chins 6x5 between sets-30 reps

Superset:
HS Low Row Machine
180x10
230x10
270x3x8
Dips
45x5x8

Superset:
Incline DB Curls-nonalt
40x10/9/7/7?
Cable Tri Ext
90x4x8

5/3/1-Cycle 5 Week 3 (5/3/1)
DL
135x5
185x5
225x5
265x5
295x3
330x1
350x1 PR
315x1

Squat
185x5x10

Lying Leg Curl
160x3x6

5/3/1-Cycle 5 Week 3 (5/3/1)
OHP
95x6
135x5
155x3
170x6 PR
135x10

Chinsx5 between sets-25 reps

Superset:
CGBP
205x8/7/6/8
185x8
Chins
25x8
45x2x4
25x8
BW Neutral gripx8
32 reps total

HS Curl Machine
80x12/7/7
70x2x8 slow ecc, hold last rep
ouch...awesome

5/3/1-Cycle 5 Week 3 (5/3/1)
Squat
95x8
135x5
185x5
205x5
225x3
255x8(10)*
225x8

RDL/SLDL
185x8
225x3x6

Lying Leg Curl
170x6
160x6

Ab Wheel Rollout
6 -standint w/o full range motion
3x15 kneeling

*I was doing well but the big guy squatting next to me for whatever reason thought I needed a spot so got behind me and slightly touched my torso the last two reps (9&10) so I shouldn't count them...but I had it all the way anyways. Regardless, I'm very pleased witht this.

Also, had my two scoops of Surge before w/o and then one after. No power drive.

BW on the scale was 196.4 but I was also wearing pants so that may of added a pound.

5/3/1-Cycle 5 Week 2
BP
95x8
135x5
165x5
185x3
215x9

Chinsx5 btwn sets...hurt my callouses badly

Superset:
HS High Row
140x12 180x10
230x3x10
Dips
45x8/7/7/7/8

Superset:
Incline Curls
35x10/8
30x2x8-10
Face-pulls
90x4x15

HS Curl
70x10

5/3/1-Cycle 5 Week 2
DL
135x6
185x3-5
225x3
245x3
275x3
315x3
335x1
365x0 grip
315x1

Squat
135x8
185x4x8

Leg Curl
160x6
170x3-4x6

5/3/1-Cycle 5 Week 2
OHP
95x5
125x5
145x3
160x3
175x1
195x1 PR
160x7

Chinsx5 between sets

Chinsx5+5+3+2

Superset:
CGBP
195x4x8
Face-pulls
90x4x15

HS Curls
95x10
95x6
70x9/8/9?

FINALLY got a bodyweight OHP (@ 194 lbs)!! Something I've been after for a few years. It feels great. And I came one rep short of tying my rep max with 160lbs right after...not bad in my book. Note: Took Power Drive before workout.

5/3/1-Cycle 5 Week 2 (3x3)
Squats
95x8
135x6
185x5
215x5
240x10

Forgot it was 3x3 instead of 3x5. Felt terrible, had a cough and stop up head for awhile now and CNS felt fried. Did one set of ab wheelx10 at the apt. Really really need to start doing lots of squat assistance.

5/3/1-Cycle 5 Week 1
BP
90x8
135x6
155x5
175x5
200x12 PR
185x8

Chinsx5 between sets-25 reps

Chins
11/5+3+2/6+2+2-30 reps

Didn't do much, stayed out til 6am and 4am past two nights and drank a lot so I'm happy I set a PR.

5/3/1-Cycle 5 5x5 Week
DL
135x8
185x5
225x5
265x5
295x12

Superset:
Lying Leg Curls
160x6
170x3x6
HS Preacher Curl
80x12
90x9/9/7

Face-pulls
80x15
90x2x15

Ab Wheel
3x15

5/3/1-Cycle 5 Week 1
OHP
95x8
115x5
135x5
155x9

Chins BWx5x5 between sets

Chins
BWx8+2/6+4/6+2+2

30 reps total

Superset:
CGBP
195x4x8
Face-pulls
80x4x15

Superset:
Curls
45x8/6-second set was non-alt
40x7/8
Lying EZ Tri Ext
80x4x8

5/3/1-Cycle 5 Week 1
Squat
95x8
135x6
185x5
205x5
225x13

KB Swings
2x20



October 29, 2010
5/3/1-Cycle 4 (5/3/1 Week)

Bench Press
95x8
135x?
175x5
195x3
220x6
185x8

BWx5 between sets-30 reps

EDT Superset-15 min
Chins 25x8/4/6/5/4/4/4-35 reps
Dips 45x6/6/5/5/5/5/5-37 reps

EDT Superset-10 min
Incline Curls
35x12/8/7/6/6-39 reps
Cable Tri Pushdown
80x12/8/8/7/7-42 reps