The Jungle

[400Lb Gorilla]

5/3/1 Wave 5 Week 2
Press Day
Weight: 216 pounds

Press
45x10
95x10
135x7
170x3 vid
190x3 vid
220x2 vid
220x2+1 cheat vid
215x3 vid

Dips
BWx10
45x8
45x8
45x8 vid
45x8

Band Facepulls
Bands x20, 18, 15, 15, 12, 8 <--- moved closer to make it harder each time.

DB Lateral Raises
25x15
25x15
25x15
25x15

BB Curls
45x10
55x10
55x10
55x10
55x8

Ab Wheel
BWx14
Broke the ab wheel

Not too terrible. I failed hard on the math for 215 pounds and also confirmed, once again, just how much of a difference 5 pounds can make on that bar. I tried twice before I realized I was 5 pounds heavier than I should have been, so I took a long rest and a strong snort of straight ammonia, and managed to get 215x3 without making it look too difficult
The assistance work was just stuff I felt like doing. Trying to keep it fun so I can keep the motivation high.

 

[400Lb Gorilla]

Did not feel like pulling today. The temperatures around this state have been doing some dumb shit. 75 yesteryda and 39 today.....

5/3/1 Wave 5 Week 2
Bench Day
Weight: 215 pounds

Benchpress
45x15
135x12
185x10
240x3
275x3 vid
305x5 vid

BB Curls, pushups, and hanging leg raises. I did not really feel like putting much time into this one. Just been a long ass week.

 

[BrotherIron]

Same weather as here down south. It was over 70 and currently it's 36. Crazy but normal for here.

 

[400Lb Gorilla]

And today it was 65-70 lol. From freezing my bawls off to wearing shorts and tee shirts.

5/3/1 Wave 5 Week 2
Deadlift Day
Weight: 216 pounds

Deadlift
135x10
225x8
315x6
405x3
455x3 vid
515x3
515x3 vid- TnG on this one
405x9

Not too shabby lol. I decided to 515x3 again because I fukked up the video lol. I decided to do a touch and go set thinking that would be easier. I do not know how people manage to do touch and go sets with heavy-ish weight. I got all three reps up but it was harder than hell to lock out the last two. But it did make it easier off the ground where I tend to be the weakest so I probably made out in the end Anyway, finished with 405x9 just because I knew I was not moving on to anything else today. The first set of 515x3 ripped through a few callouses on my hands, the second set pretty much took them the rest of the way off.

 

[400Lb Gorilla]

5/3/1 Wave 5 Week 3
Press Day
Weight: 216 pounds

Press
45x12
135x6
180x5
205x3 vid
230x2 vid PR!!!

High-bar Squat
135x5
185x5
225x5
275x5 vid
275x5
275x5

Single-arm DB Press
65x10
85x7
95x5 vid
95x3
95x3
55x9
55x8

BB Curls
45x10
55x10
55x10
55x10
55x10
55x10


Annnnnnd done 230x2 was fairly tough on that second rep....
Squats were easy cause I wanted them to be lol. I am going to be trying different shit the next few weeks and see if I can find a better squat style that lessens the need for knee travel. I am hoping high bar would help but I didn't really put enough weight on the bar to find out tonight. The main reason for this is my lower back is pumped and sore as shit from Saturday and the traps weren't feeling the new bar position.
The DB presses were solid. Once again the lower back being sore did not make these any easier, but I got through it and got some good work on these. Curls were just thrown in cause they seemed like a good toss in with the shoulders and legs thing I had going

 

[400Lb Gorilla]

5/3/1 Wave 5 Week 3
Bench Day
Weight: 217 pounds

Benchpress
45x10
105x10
135x10
205x5
255x5
295x3 vid
325x2 vid

CG Bench
225x8
295x3 vid
295x3
295x3 vid
225x7

Skullcrushers
65x10
65x10
65x10
65x10

BB Curls
45x10
65x8
65x8
65x8

Not too shabby lol. 335x2 is my best for a double, I think, so nothing new here but I am glad that 325x2 was not that bad. Might have had a third but it would have been very questionable lol.
Everything else was pretty good but I was in a hurry so once I found a weight that felt good I stuck with it on the assistance work.

 

[BrotherIron]

How's the high bar squats working out for ya?

 

[400Lb Gorilla]

How's the high bar squats working out for ya?

Not sure yet lol. Have not tried them with any kind of heavy weight yet

 

[400Lb Gorilla]

5/3/1 Wave 5 Week 3
Deadlift Day
Weight: 218 pounds

Deadlift
135x8
225x6
315x5
405x3
430x5
485x3
540x1

That is all I had for the day. did not really feel like doing anything, but I got plans for tomorrow so I got in and got the big lift done.

 

[400Lb Gorilla]

Didn't do fuck all today

Recovering like a poverty boss with some pizza and beer

 

[BrotherIron]

Still drinking beer and recovering?

 

[400Lb Gorilla]

Still drinking beer and recovering?

lol switched to Johnny Blue with a side of steak and potatoes

5/3/1 Wave 6 Week 1
Press Day
Weight: 220 pounds

Press
45x12
135x5
160x5
185x5
210x5

Snatch-grip BTN Press
45x10
65x10
85x10
85x8
85x8

BB Front Raises
45x10
50x10
50x10
50x10
50x8

DB Lateral Raises
25x10
30x10
30x8
30x7
30x7

BB Shrugs
135x12
155x12
175x12
195x10
195x10
195x8

BB Curls
45x10
50x10
50x8
50x8
50x8

Not too shabby. 210x5 was without a doubt a maxed out effort type of thing. It took a good deal of effort to get the 4th rep up and it took fukking forever and a lot of grunting and screaming to get the 5th to lockout. I probably cheated it a little but I was seeing stars for most of the lift so....
The rest of the work is pretty much how I am planning to run this wave. Nothing below 7 reps. I am going to try building some mass with the assistance work. Especially in the shoulders, lats, and biceps. I would like to build the traps a little more just to fill out the shirts a little better I will be hitting up the skwatz tomorrow using a much lighter working max. My knee feels good and the only deload workout I did last week I did 225x12 and got zero complaints from it. Tomorrow the heaviest set is 360x5+ so I will know if this bullshit has healed up by tomorrow night. If it hasn't, I will probably have to abandon 5/3/1 after this wave and move to something more deadlift oriented. I just do not like doing 5/3/1 while missing one of the biggest lifts