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  1. G

    Current 5/3/1 Program

    Sunday 3/6 Smolov Week 3, day 4 Bench 135x5 185x5 225x3 250x3 250x3 250x3 250x3 250x3 250x3 250x3 250x2 250x3 250x2 Last day of smolov jr. Struggled today, couldn't get the 3 reps on my own for a few sets. Took such a long time to finish my sets that I ended up going home after just bench...
  2. G

    Current 5/3/1 Program

    Thursday 3/3 Front Squat 135x5 135x5 135x5 Deadlift 135x5 135x5 225x5 275x5 315x5 365x3 365x3 365x3 Pull-up 6,6,6,5 Really excited about deadlifting again. 365 felt heavy and I know I lost a little strength but I'm really happy to be back squatting and pulling. Friday 3/4 Smolov Jr Week...
  3. G

    Current 5/3/1 Program

    Wed 3/2 - Smolov Jr. Week 3 day 2 Bench 135x5 185x5 225x5 225x5 225x5 225x5 225x5 225x5 225x5 Standing OHP 95x5 95x5 95x5 95x5 115x5 Lateral DB Raise 20x10 20x10 20x10 Cable Face Pull 60x10 60x10 60x10 Cable One Arm Front Raise 15x12 15x12 15x12 DB Shrug 70x10 70x10 70x10 Felt really good...
  4. G

    Current 5/3/1 Program

    Sat 2/27 Smolov Jr Week 2 day 4 Bench 135x5 185x4 225x4 245x3 245x3 245x3 245x3 245x3 245x2 (fail on 3) 245x3 245x3 245x3 245x3 Dips 14, 10, 10, 8 Leg Press 6 plates x 10 - 3 sets Last day of week 4 killed me. I couldn't get all three reps on set 6. Ended up taking longer rests between the...
  5. G

    Current 5/3/1 Program

    Thursday 2/25 Bench 135x5 185x3 235x4 235x4 235x4 235x4 235x4 235x4 235x4 235x3 (failed on last rep) Standing Cable Rope Row 65x10 65x10 65x10 Goblet Squat 45x8 45x8 45x8 Deadlift 95x5 95x5 95x5 Week 2, day 3. Really felt it today. Every set was a grind. I was beat, ended up taking about...
  6. G

    Current 5/3/1 Program

    Monday 2/22 Bench 95x5 135x5 185x3 210x6 210x6 210x6 210x6 210x6 210x6 Cable One Arm Front Raise SS Pull-up 15x10 - 10 15x10 - 10 15x10 - 9 DB Shrugs 40x15 50x15 50x15 Wed 2/24 Bench 135x5 185x4 220x5 220x5 220x5 220x5 220x5 220x5 220x5 Each bench set superset with 6 pull-ups...
  7. G

    Current 5/3/1 Program

    Smolov Jr Week 1, Day3 Bench 95x8 135x8 185x4 225x4 225x4 225x4 225x4 225x4 225x4 225x4 225x4 Cable Fly - Low to High 3x12 Week 1, Day 4 Bench 95x8 135x8 185x3 225x3 240x3 240x3 240x3 240x3 240x3 240x3 240x3 240x3 240x3 240x3 Pull-ups 10,8,6 Week one of Smolov Jr in the books. My gym...
  8. G

    Current 5/3/1 Program

    Smolov Jr - Week 1, Day 2 Bench 95x5 135x5 185x4 210x5 210x5 210x5 210x5 210x5 210x5 210x5 High to low cable fly 3x12 Abs, Ankle Mobility Nothing too crazy, just focused on bench and hit some quick chest flyes. With my schedule this week, my workout days are going to be Mon, Tues, Wed, and...
  9. G

    Current 5/3/1 Program

    Decided to change things up. I switched off the 5/3/1 for the time being while my ankle heals up. With the extra time I decided to do a Smolov Jr bench cycle. Bench/Back 2/15/16 Bench 95x10 135x5 185x3 200x6 200x6 200x6 200x6 200x6 200x6 Pull-ups 10,6,6,6,6 DB Row on flat bench 100x8...
  10. G

    Current 5/3/1 Program

    Tuesday (2/9/16) Shoulders Standing OHP 95x6 95x6 115x5 115x5 115x3 95x8 Leaning DB Lateral Raise 15x8 - 3 sets Front Raise 20x8 20x8 15x12 Cable Face Pull 10, 10, 10 - not sure what the weight was Incline Bench DB Reverse Fly 20x8 - 3 sets Wednesday (2/10/16) Chest Bench 135x8 185x4...
  11. G

    Current 5/3/1 Program

    Thanks for the support. I know I'm not the only one here to have an injury that hinders their progress. And it wasn't the worst thing that could have happened. I'm grateful there are no tears or fractures. And like you said, I can train upper body a lot more now while my ankle heals up. I've...
  12. G

    Current 5/3/1 Program

    Yea sorry for the disappearance. I'm recovering from a pretty nasty ankle sprain so I haven't been lifting too much lately. No ligament tears that I know of but a ton of swelling and pain. I'm just getting back on my feet this past week. Walking is getting a little easier but I'm still in a lot...
  13. G

    Current 5/3/1 Program

    Deadlift Day (1/22/16) Front squat 95x5 135x5 185x5 225x3 Deadlift (5/3/1) 135x6 135x6 225x5 275x3 320x5 360x3 405x3 Joker 455x1 First Set Last 315x5 Pull-ups Unweighted - 8 20# - 8 25# - 5 25# - 5 Felt pretty good. My hamstrings were pretty tight for one reason or another, but I still...
  14. G

    Current 5/3/1 Program

    Bench Day 1/20/16 Squat 135x5 185x5 225x5 255x5 Bench (5/3/1) 95x8 135x8 185x6 210x5 235x3 265x2 Joker 285x0 fail First Set Last 225x3 225x5 Pull-ups 12 palms out, unweighted 6 neutral grip w/ 20# 8 palms out w/ 20# 7 palms in w/ 20# 6 wide grip palms out, unweighted Cable Chest Fly 3x10...
  15. G

    Current 5/3/1 Program

    Squat Day - 1/18 Squats (5/3/1) 135x10 135x6 185x5 225x5 275x5 310x3 345x3 Joker 385x1 First Set Last 275x7 Leg Press 8plates x 6 8p x 6 10p x 6 Calf Raise on Leg Press 8p x 20 8p x 20 8p x 20 Hit my previous PR at 385. It felt really smooth, I'm really happy with the progress. Can't wait...
  16. G

    Current 5/3/1 Program

    I'm not sure if you were trying to start your own log Jymjunky but you posted in mine. I guess my title can be confusing, that's just what I'm calling my log.
  17. G

    Current 5/3/1 Program

    Standing OHP bar x 10 65x10 95x10 105x5 120x3 135x5 155x3 95x5 95x5 95x5 Arnold Press 40x8 45x8 55x6 55x4 Cable Face Pull 65x10 65x10 65x8 drop set 45x4 DB Lateral Raise 20# x 10 20x10 20x10
  18. G

    ChrisLindsay9's Journal - "Lightweight Strong"

    Yea, that shit went up fast. Great work.
  19. G

    Current 5/3/1 Program

    Squat Day Pull-ups 8,8,6 Squats 135x8 185x6 225x3 255x5 290x3 330x5 Joker 370x2 First Set Last 255x7 Had a get in, get out day today. Did some pull-ups waiting for a squat rack, then hit squats and left. Squats felt really good, I'm happy with the progress I'm making. Keep inching my way to...
  20. G

    Current 5/3/1 Program

    Thanks. Yea I love doing push/pull supersets. I think adding weighted dips and pull-ups is going to help my other lifts as well.
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