Growth.

[Go Away]

Saturday - June 28, 2014
5/3/1 - Wave 2: Week 2

Squats
Bar x 10
135 x 5
225 x 5
275 x 3
325 x 5
370 x 5

Got here at 5:35, was told they closed at 6...?! Fuxk.

Got in, got the minimum requirements and bounced. Better than nothing.

Day 28 of CBL
No weigh in today.

 

[Go Away]

Sunday - June 29, 2014
5/3/1 - Wave 2: Week 3

Bench
Bar x 12
Bar x 12
150 x 5
190 x 5
225 x 3
255 x 5
290 x 3
325 x 6

DB Incline Bench
75 x 20
75 x 15
75 x 15
75 x 15
75 x 15

Dips
x 20
x 20
x 20
x 20
x 20

Kroc Rows
65 x 20
60 x 15
55 x 15
50 x 15
50 x 15

Day 29 of CBL
287 lbs (-9.6 lbs)

 

[BrotherIron]

Deer antler marrow.

I hear eating bull testicles is super anabolic..... maybe you and Turbo should try that.

 

[IronSoul]

Sunday - June 29, 2014
5/3/1 - Wave 2: Week 3

Bench
Bar x 12
Bar x 12
150 x 5
190 x 5
225 x 3
255 x 5
290 x 3
325 x 6

DB Incline Bench
75 x 20
75 x 15
75 x 15
75 x 15
75 x 15

Dips
x 20
x 20
x 20
x 20
x 20

Kroc Rows
65 x 20
60 x 15
55 x 15
50 x 15
50 x 15

Day 29 of CBL
287 lbs (-9.6 lbs)

Some nice work in here bro. Hitting some weight on bench! Good work!

 

[Bullmuscle7]

Sunday - June 29, 2014
5/3/1 - Wave 2: Week 3

Bench
Bar x 12
Bar x 12
150 x 5
190 x 5
225 x 3
255 x 5
290 x 3
325 x 6

DB Incline Bench
75 x 20
75 x 15
75 x 15
75 x 15
75 x 15

Dips
x 20
x 20
x 20
x 20
x 20

Kroc Rows
65 x 20
60 x 15
55 x 15
50 x 15
50 x 15

Day 29 of CBL
287 lbs (-9.6 lbs)

Wild Workout! How much rest between sets?

 

[Go Away]

Wild Workout! How much rest between sets?

On the heavier sets it'll be a few minutes rest beforehand. The accessory stuff doesn't have much rest involved between sets. Dips yesterday though... I rested a bit before the last set and barely hit my goal of 20; arms were shaking like a chicken.

I haven't timed rest periods in a long time, but for a bit of reference this workout took an hour and it was 23 sets.

 

[uphillclimb]

I hear eating bull testicles is super anabolic..... maybe you and Turbo should try that.

They don't eat them. Just lick them oh so tenderly.

 

[uphillclimb]

GA, big bench there pal!!! And then the dips? Ooooof, I bet you were pumped and shaking. Atta boy!

If we could only combine your bench with my pulls then we'd kill comps lol.

 

[Go Away]

GA, big bench there pal!!! And then the dips? Ooooof, I bet you were pumped and shaking. Atta boy!

If we could only combine your bench with my pulls then we'd kill comps lol.

That would be like Powerlifting Voltron!

Been really trying to push myself on the accessory stuff while staying somewhat chill on the main lifts. By following the numbers with small jumps as prescribed I'm hoping to stay away from injury and look long-term...

40+ lbs added to all three lifts in a year sounds achievable AND good money! It could actually be (following the template) 65 lbs on bench and press and 130 on dead and squat. The 4 week waves jump 5 lbs for upper and 10 lbs for lower upon completion.

I heard there's now a "5/3/1 for Powerlifters" that has percentages for the accessory stuff. Very intrigued by that.

I hear eating bull testicles is super anabolic..... maybe you and Turbo should try that.

They don't eat them. Just lick them oh so tenderly.

Take that to the PM hombres. You're gheying up my thread more than ever!

Some nice work in here bro. Hitting some weight on bench! Good work!

Thanks my dude. Bench is feeling really nice. I have high hopes for the Fall...

 

[Go Away]

1. Layer of crushed cookies
2. Layer of white chocolate pudding
3. Layer of crushed cookies
4. Layer of milk chocolate pudding
5. Top with Reese's Puffs x Peanut Butter Cap'n Crunch
6. Freeze for 4 hours
7. Backload
8. Sleep like dead guy

 

[Go Away]

Monday - June 30, 2014
5/3/1 - Wave 2: Week 3

Sumo Deadlift
115 x 5
115 x 5
205 x 5
255 x 3
300 x 5
340 x 3
385 x 3
435 x 1
485 x 0

SLDL
135 x 15
135 x 15
135 x 15
135 x 15
135 x 15

Rope Crunches
175 x 12
175 x 12
175 x 12
175 x 12
175 x 12

Hack Squats
130 x 10
130 x 20
130 x 20
130 x 20
130 x 20

Day 30 of CBL
Forgot to weigh in once again.

Went for more than prescribed and failed. No problem - was just curious. 435 was a PR and I could've hit it for a double so I'm pleased.

Have a few chicks who want squat lessons too. When I was single ain't no bitches want squat lessons! Wtf...

 

[Bullmuscle7]

On the heavier sets it'll be a few minutes rest beforehand. The accessory stuff doesn't have much rest involved between sets. Dips yesterday though... I rested a bit before the last set and barely hit my goal of 20; arms were shaking like a chicken.

I haven't timed rest periods in a long time, but for a bit of reference this workout took an hour and it was 23 sets.

Doing German Volume Training. Did 23 sets today and it was about an hour. 90 seconds rest on compound movements and 60 seconds on the others.

Great workout today!