Cycle 6- 5/3/1 Week
Plyo Push-ups
4-5x3
BP
95x8
135x5
155x5
185x5
205x3
230x8
185x12
Chins
35 reps btwn BP sets
BWx10/6+3+2Rp
Dips
BWx10
45x5x8
DB Row
55x10
80x6
95x10 boo
HS Preacher Machine
80x12/10/8
70x8-10+3-4 top partial+4 bottom partial
70x8+?+? RP
just experimenting
Possibly had a 9th grinder rep in bench but spotter helped...boo. I didn't even really want a spot. But its a PR neverthelss and I'm happy about it.
Saturday, December 18, 2010
Friday, December 17, 2010
Tuesday, December 14, 2010
5/3/1-Cycle 6 5/3/1 Week
OHP
95x8
135x5
140x5
155x3
175x5 PR
135x12
Chins-between OHP sets
BWx8/5/5/5/5/5 (first 3 were pull-ups)
After-10/6+2+2
CGBP
185x6
205x8/6/5
just didn't have it...weak sauce
HS Low Iso-Row
180x10-low handle
270x3x8-high handle
180x10-low handle, alternating
EZ Preacher Curl- narrow grip
bar+70x6
bar+50x8/8/9
OHP
95x8
135x5
140x5
155x3
175x5 PR
135x12
Chins-between OHP sets
BWx8/5/5/5/5/5 (first 3 were pull-ups)
After-10/6+2+2
CGBP
185x6
205x8/6/5
just didn't have it...weak sauce
HS Low Iso-Row
180x10-low handle
270x3x8-high handle
180x10-low handle, alternating
EZ Preacher Curl- narrow grip
bar+70x6
bar+50x8/8/9
Monday, December 13, 2010
Monday, December 6, 2010
5/3/1-Cycle 6 3x3
Squat
95x8
135x5
195x3
225x3
255x11 PR
225x6
OHP
95x8
135x5
150x3
170x4 boo
155x5
HS Low Iso Row
180x10
230x8
270x8/8/9-10
CGBP
185x8
205x8/8/6
HS Preacher Curl
80x12
90x9/7
80x8
80x6-8 drop 70x5-6
Going to South Texas to work for the rest of the week and won't get a chance to lift again until Friday. Don't want to get behind so combined Squat and OHP day. Not ideal, but shouldn't hurt too much. OHP strengh was definately affected by squatting beforehand though. Oh well.
Squat
95x8
135x5
195x3
225x3
255x11 PR
225x6
OHP
95x8
135x5
150x3
170x4 boo
155x5
HS Low Iso Row
180x10
230x8
270x8/8/9-10
CGBP
185x8
205x8/8/6
HS Preacher Curl
80x12
90x9/7
80x8
80x6-8 drop 70x5-6
Going to South Texas to work for the rest of the week and won't get a chance to lift again until Friday. Don't want to get behind so combined Squat and OHP day. Not ideal, but shouldn't hurt too much. OHP strengh was definately affected by squatting beforehand though. Oh well.
Saturday, December 4, 2010
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