351w

[5.0]

I Googled 5-3-1 and found a outline on muscleandstrength.com. I'm doin the 4 day mesocycle with strength builder assistance work. It's working a believe, I've had some of my best days these last 2 wks. I actually am sore again! Just having a set routine before I get to the gym has given me much more confidence. Tracking my lifts n food is nice. I took yesterday day off (suppose to b ohp). Coworkers bike club hosted a huge steakout, $20 for stripsteak, potatoes, corn, rolls,salad n all the beer u culd drink! Awesome refeed/recovery day. Gota mow my yard hungover, grocery shop n lift! I'll b posting later. Have a gud day my brothers!

 

[5.0]

1-2-4 OHP

55 x 15 (slow)
105 x 5 (warmup)
145 x 5
155 x 5
175 x 4

Chinups
bw x 12
bw x 10 x 2
bw x 9
bw x 7

Workout was after 2 mile ride to the store n 2 miles back w/30lb groceries and then push mowing (yes push not walk behind) 1/2 acre lot.
Food so far has been
2c raisin bran, 8oz 2% milk
Italian sausage, hoagie roll, 32oz power ad
Couple slice raisin bread (pre-mowing to keep sugar In check)
1/2lb ground turkey n hoagie roll
Grilling chicken breasts, Italian sausage for dinner with Ranch bacon pasta salad and whatever looks gud from produce stand down the st. Thinkin corn n squash. That will make 2 more meals for tonite plus 6 eggs n 2oz ny cheddar for bedtime snack

 

[Bullmuscle7]

Great job 5.0! You are killin it!

 

[5.0]

1-3-1

Squat
Bar x 10
135 x 3 slow with 3 count in the hole
225 x 5
250 x 5
280 x 3 very pleased with how this felt

Horizontal calf (225#) s.s. w/ db shrugs (100# db's)
5 sets of each,15 reps each, 60sec rests.
40 min total time

Food
4 jumbo eggs, 2oz ny cheddar, 32 Oz powerade, fiber bar
Chicken thigh, 2 fresh carrots, 1/2c black beans/ black eyed peas
1/3lb turkey, 1c pasta salad, 1/2 Hershey dark choc. bar
" "
1 can tuna, 1tbsp mayo, hoagie roll, 1c 2% milk
Same as ^^^ in a hr n half then
4 jumbo eggs, 8oz o.j. before bed

I know it's not a lot of weight to most of you guys but Im pumped with my lifts today! back surgery was 22 months ago. back felt strong as hell and I hit full depth on every rep

 

[Eatcleanathlete]

Congrats brother!!! Very impressive especially so soon after back surgery. Be careful and don't rush it

 

[5.0]

Today suppose to b a rest day but schedule with daughter changed. I also culdnt fall asleep till 5am so I called into work. I just lay there n can't shut my kind off, very frustrating. Took benadryl n slept till 11.

1-3-2

CGBP
bar x 15 (slow)

BP
135 x 3
225 x 5
255 x 3
275 x 1 x 2
150 x 10 x 5

Single arm DB rows
80 x 10
100 x 10
120 x 10
100 x 10
80 x 10

Food
4 jumbo eggs, 2oz ny cheddar, 12oz oj, 1 slice raisin bread
12 Oz chicken breast,1.5c pasta salad, 12oz oj
2 posicles before 3mile ride to gym for sugar (hot n humid!)
12oz chicken breast,2c pasta salad, 10oz oj
12oz chicken breast, homemade french fries (alot!),8oz milk 2%
4 jumbo eggs, 2oz ny cheddar, raisin bread n 8oz oj (bedtime snack)

 

[Pawghunter]

Good benching. Are you closing in on any prs?

 

[Turbolag]

Nice work dude!

What Pawg said.

What are your best lifts if you don't mind me asking?

 

[5.0]

All time pr for bench was 305 (before back surgery). After surgery was 295 but I went conservative for my first wave. 275 felt real gud, I just grabbed sumone to spot me anyways. No lift off n they lukd suprised how easy it went up. That made smile! 2nd wave I'll be running my %'s off my actual pr's, I didn't want to over do it, this is my first time running a program. It's been kicking my butt so far with all the riding. Start of next wave will b when I'm changing my eating to more of a bulk. I have such a hard time eating dirty thou, I was chubby for a few yrs n fukn hated it with a passion, my father was slightly over weight n died of heart probs too so that scares me terrible. My lil girl needs her daddy around for a looooooong time!

 

[Turbolag]

Man I think you're pretty close to being back to your PR.

I think it will come back fast for you too because you've already been there.

 

[5.0]

Turbo my best lifts are any type of rows, pulldowns, and traps. By far my strongest is my back

 

[Bullmuscle7]

Great work 5.0 Just keep working hard and things will come back. I support you bro. You are doing great!