Thanks, Yakima......

Nice WO, good weight. Never used a shirt different kind of training and movement. Would be fun to move 405 though.

4/18/12

A day off from work is awarded with squats. It was my three rep workout for 5/3/1.

Squats:
1 x 10 x 135
1 x 5 x 225
1 x 3 x 275
1 x 3 x 350
1 x 3 x 400
1 x 5 x 450

Front Squats
2 x 10 x 185
2 x 10 x 205

Leg Extensions:
4 x 10 x 265

Standing Calves:
4 x 12 x 395

I got off at midnight. I was in the gym by 0800, so I was a little tired. Still, it was a good workout and I got done what I wanted.

I use an F6. You gotta have a reliable training partner if you're using gear. For sure.

450 x 5 is strong work, great job.

4/19/12

Bench Deload:

1 x 10 x 135
1 x 5 x 185
1 x 5 x 225
1 x 1 x 275

Put on shirt to continue break-in:
1 x 1 x 335
1 x 1 x 385
1 x 1 x 405

Dumbell press:
1 x 10 x 85
1 x 10 x 90
1 x 10 x 95
1 x 10 x 100

High Cables:
4 x 10 x 100

Machine Dips:
5 x 12 x 265

V-Bar Press Down:
1 x 100 x 160
5 x 20 x 190

I was finally able to touch my chest at 405. I know it was geared, but it was a big moment for me. It was the most weight I have ever been under. I thought about going up to 425, but since today was supposed to be deload I didn't.

Congrats on the 405,big weight. Pretty wicked deload WO lot of volume good stuff.

4/20/12

5/3/1 Overhead Press
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95

1 x 5 x 160
1 x 3 x 180
1 x 2 x 200

Barbell Curls:
1 x 10 x 45
1 x 10 x 65
1 x 10 x 95
1 x 10 x 125

Machine Shoulder Press:
4 x 10 x 130

Front / Side Raises:
3 x 10 x 35

Solid workout. The second rep of 200 was pretty low. I probably got about half way up.

4/24/12

The theme of the day was "dragging ass." I work shift work and I am starting my second week of nights. I do not stay awake all night on my days off, so that I can still have family time. Yesterday and toaday are my days off. I like to train early in the morning. There are less trolls in the gym at that time. Therefore, I was there at 0730.

Deadlift:
I'm about nine weeks out from my meet. I decided to go back to gear to do some heavy pulling.

1 x 10 x 135
1 x 5 x 225
1 x 1 x 275
1 x 1 x 315

1 x 5 x 370
1 x 5 x 415
1 x 3 x 465 I had wanted at least five reps here.

Good Mornings:
4 x 10 x 190

Bent Rows:
4 x 10 x 190

Seated leg curls:
4 x 10 x 225

Ab Machine:
4 x 10 x 120

I wanted to bail after my first heavy set of deads. I thought, however, I could manage. I'm pretty upset with myself. I pulled 455 for three reps last week raw. I should have hit six at 465 with no problem. I'll have to decide if I want to repeat this workout next time, or just move on to the three rep week.

4/27/12

5/3/1 Squats:
1 x 10 x 135
1 x 5 x 225
1 x 5 x 275
1 x 5 x 345
1 x 3 x 415
1 x 2 x 470

Front Squats:
4 x 10 x 190

Leg Extensions:
4 x 10 x 265

Standing Calves:
4 x 12 x 395

Overall, a good workout. I felt like I had my strength back.

4/28/12

The day started out with my 10 year old daughter's AAU basketball game (they lost), and then off to the gym for bench presses.

Bench Press:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225

1 x 5 x 235
1 x 5 x 265
1 x 5 x 305

Shirt:
1 x 1 x 405

Machine Chest Press:
5 x 10 x 255

Machine Dips:
5 x 12 x 265

High Cables:
5 x 10 x 80

V-Bar Push Down:
1 x 100 x 170
5 x 25 x 190

I'm about 8 weeks out from my meet. I need to break in this shirt. I think I will add some single reps at the end of my bench presses for a few weeks. The 405 sucked! I nailed it last week, but I was pretty gassed by the time I got to it today. I game about a half inch from touching, and needed a little help about half way up. It really stretched my pecs, however. I would normally do dumbell presses, but the area was pretty full of people. I'm glad I went with machine press anyway. My right shoulder was feeling a little pain. Overall, it was a great workout.

4/30/12

Deadlift:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 275

1 x 5 x 370
1 x 5 x 415
1 x 5 x 465

Good Mornings:
4 x 10 x 190

Bent Rows:
4 x 10 x 190

Seated Leg Curls:
4 x 10 x 225

Today felt pretty good. I was focused on 465 x 5 since I sucked so much last week. I was well rested this morning and hit it. I might have been able to get six, but no way I was going to lock out. The one thing that I have found with 5/3/1 is you have to respect your lead up sets. 370 and 415 for five reps is no joke. I really felt it after 415 x 5.

No joke is right. Very strong work in here.

5/1/12

Overhead Press:
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95

1 x 5 x 140
1 x 5 x 165
1 x 7 x 185

Barbell Curls:
1 x 10 x 45
1 x 10 x 65
1 x 10 x 95
1 x 7 x 135

Machine Shoulder Press:
4 x 10 x 140

Front / Side Raises:
3 x 10 x 40

Not much to add. I just got it done and got out.........

5/2/12

Squats:

1 x 10 x 135
1 x 5 x 225
1 x 3 x 275
1 x 1 x 315

1 x 3 x 360
1 x 3 x 410
1 x 3 x 470

Leg Press:
1 x 10 x 400
1 x 10 x 495
1 x 10 x 590
1 x 10 x 685

Leg Extensions:
4 x 10 x 265

Standing Calves:
4 x 12 x 395

I was not until I got home and looked at my log that I found today was supposed to be a five rep workout. I guess I'll just skip it this time around.

5/3/12

Bench:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 3 x 250
1 x 3 x 280
1 x 3 x 320

Machine Chest Press:
4 x 10 x 265

Low Cables:
1 x 10 x 80
1 x 10 x 90
1 x 10 x 100
1 x 10 x 110

Machine Dips:
5 x 12 x 265

V-Bar Press Down:
1 x 100 x 170
5 x 25 x 190

I've been trying to squeeze as many bench and DL workouts in before my meet next month. I think I am benching too much. My right shoulder is killing me. I last benched five days ago. I don't think I'll hit it again until next Sunday. That will be 10 days off from benching. I was also dragging ass today. I did not sleep very well last night. I should have gone in later in the day, but I have to drive my son to his track meet this afternoon. I got done what I needed, and that's all that matters I suppose.

5/7/12

Three rep deadlift week.

Deadlift:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 275
1 x 1 x 315

1 x 3 x 390
1 x 3 x 440
1 x 2 x 495

Good Mornings:
4 x 10 x 190

Bench Rows:
4 x 10 x 190

I wanted 495 x 3, but I only got number three off the floor about six inches. I'll repeat this workout my next deadlift day. I felt pretty strong, but I have found with 5/3/1 that the lead up sets are serious.

Working nights and driving the kids all over the place and putting up great numbers. Very impressive Mr Crippler.

Thank you. I finally go back to dayshift in two weeks. Hopefully that will increase my numbers as I lead up to my meet next month. I also need to drop a few pounds. I compete at 242. I was 248 this morning.

5/8/12

Overhead Press:
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95
1 x 3 x 155
1 x 3 x 170
1 x 7 x 195

Barbell Curls:
1 x 10 x 45
1 x 10 x 66
1 x 10 x 95
1 x 7 x 135

Low Cable Pulls:
1 x 10 x 185
1 x 10 x 210
1 x 10 x 225
1 x 10 x 240

Lat Pulls:
1 x 10 x 130
1 x 10 x 140
1 x 10 x 150

Ab Machine Crunches:
4 x 10 x 130

Today was kind of a light and easy workout. I changed up some things due to people using equipment. There is a young guy at my gym who likes to use about three pieces of equipment at one time. This kind of threw my plans out the window today. I think I've eye balled him enough the last two days that he knows what I think.
It worked out anyway. I've been training pretty hard, and an easy day probaby what my body needed.

I probably should have benched today, but I think I have been over training bench. I'll hit it again this Sunday.

5/9/12

Its time to mix in some cardio. I did 40 minutes on the treadmill for 417 calories. I'd like to drop about 10 pounds in the next five weeks. I little at a time is better than all at once I think.

5/11/12

5/3/1 Squats:
1 x 10 x 135
1 x 5 x 225
1 x 3 x 275
1 x 1 x 315

1 x 5 x 365
1 x 3 x 445
1 x 3 x 480

Seated Leg Press Machine:
4 x 25 x 395

Leg Extensions:
4 x 10 x 265

Standing Calves:
4 x 12 x 395

Good workout. I was going to hit leg presses right after squats, but some guy jumped on it right as I was done. I instead used the seated machine. You can't use as much weight, so I went with 25 reps.

5/12/12

5/3/1 Bench Press:

1 x 10 x 135
1 x 5 x 185
1 x 3 x 225

1 x 5 x 265
1 x 3 x 300
1 x 1 x 335

Dumbell Press:
1 x 10 x 90
1 x 10 x 95
2 x 10 x 100

Machine Dips:
5 x 12 x 265

V-Bar Press Down:
1 x 100 x 170
5 x 25 x 190

A pretty good day. I'm pretty sure I could have squeezed out one more rep at 335, but none of my normal buddies were at the gym. I had to use a kid who I don't know to spot me. I just wanted to make sure I did not drop the bar on my neck. It went up pretty easy. I'll deload next time and then put my shirt on once more.

5/16/12
Cardio:

Treadmill for 30 minutes and 311 calories.

5/17/12
5/3/1 Deadlift
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 275
1 x 1 x 315

1 x 5 x 410
1 x 3 x 460
1 x 1 x 515

Good Mornings:
4 x 10 x 190
Bent Rows:
4 x 10 x 190
Seated Leg Curls:
4 x 10 x 225

I tried 515 for a second rep, but only got it about two inches off the floor. I think this will be my final workout following 5/3/1 since I'm only one month away from my meet. I'll probably concentrate on doubles and singles.

Strong numbers you're posting in here, Crippler.