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Old 01-19-2013, 05:36 PM   #211
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1/18: Paused Flat Bench Press
45x15x2
75x8
105x6
135x5
165x3
195x3
225x1
240x1
220 x 5 sets x 3 reps
185 x 8, 7 (touch and go)

Netural Grip Incline DB Bench
35x15
40x 11, 9, 11
35x19 (burn out set)

Seated BHTNP: 85 x 12, 10, 7

Kroc sit-ups: bw+25 x 3 sets x 12 reps

External Cable Rotator Cuff: 20 x 3 sets x 15 reps
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Old 01-19-2013, 05:38 PM   #212
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1/19
Goblet Squat
55x10
80x8

Front Squat
95x6
125x5
155x4
185x3
215x2
235x1
260x1
240 x 5 sets x 3 reps

GHRs: bw x 10, 8, 8, 5 + 3 negatives

Bulgarian Split Squat: bw x 4 sets x 15 reps each leg

Zercher Squats (first time trying these and they come to party!)
45x2 x 8
135x10
185x8
225x6

Standing Calf Raises
170x15
190x12
210x10

Glute Bridges: bw x 30 , 25
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Old 01-19-2013, 05:44 PM   #213
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Great elbow action on those cleans buddy. Strong work in here. Looking buff!
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Old 01-19-2013, 06:47 PM   #214
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Killing those front squats.
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Old 01-20-2013, 12:39 PM   #215
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Very nice leg destruction!
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Old 01-21-2013, 05:06 PM   #216
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Quote:
Originally Posted by LtL View Post
Great elbow action on those cleans buddy. Strong work in here. Looking buff!
thanks Al - I really enjoy power cleans but sometimes the hook grip is a b!tch

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Originally Posted by BendtheBar View Post
Killing those front squats.
Thanks Steve! I gotta start killing my back squats lol

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Very nice leg destruction!
Thanks brother
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Old 01-21-2013, 05:06 PM   #217
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LD embarks on a new routine! It’s 5/3/1 with BBB and two optional days for accessory/minor bodypart work. Without further ado…

1/20: Overhead
Standing OHD Press
Top set: 125 x 7

Flat Bench BBB: 115 x 5 sets x 11 reps

Semi-supinated Chins
Bw+45x8
Bw+25x9

Pronated Pull-ups: bw x 5 sets x 8 reps

Standing Koklov Press
45x10
65x8
85x 3 sets x 8 reps -> these come to party

Dips: bw x 22

Cable rotator cuff work: 20 x 2 sets x 15 reps

Shoulder health circuit: 5 x 10 reps x 5 exercises
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Old 01-21-2013, 08:07 PM   #218
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Never would have thought you'd do 531. With all the obscure things you seem to do anyways. Good luck. I know youll kill that pr week.
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Old 01-21-2013, 11:20 PM   #219
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Without further ado...destroy!
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Old 01-22-2013, 10:35 AM   #220
linedriver465
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Originally Posted by fenrisulfr View Post
Never would have thought you'd do 531. With all the obscure things you seem to do anyways. Good luck. I know youll kill that pr week.
haha, thanks fen - well naturally I'm not doing the plan vanilla version. Here's what I've got lined up-

I Spring 2013 3/5/1 BBB Variation w/ overwarm singles
• cycle goes 3/5/1 so it’s heavy-light-heavy-light
• training max based off of 90%
Week 1:
• 3 x 70%
• 3 x 80%
• 1 x 90%
• 1 x 95% (week 3′s 1+)
• 3+ x 90%
Week 2: Do 1 single at week 3's 1+ weight, then do the AMRAP set as normal.
Week 3: Do 1 single at the training max, then back down to the AMRAP set.
Week 4: Deload

Sunday
Overhead Press
Flat Bench BBB
Chins/Pull-ups
OHD variation (Koklov, Seated BHTNP)

Monday
Deadlift
Conventional Squat BBB
Snatch Grip Deadz
Abz

Tuesday (optional)
Bis, Tris, Forearms, Upper back, Hips, Rotator Cuff, Calves

Wednesday
Bench
Standing OHD BBB
BB/DB Rows
Bench variation (BB or DB RGBP, CGBP, Incline)

Thursday
Squat
Conventional Deadlift BBB
Squat Variation (Front, Zercher)
Abs

Saturday (optional)
Bis, Tris, Forearms, Upper back, Hips, Rotator Cuff, Calves

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Without further ado...destroy!
Thanks Steve - I do my damndest to make you and everyone at M&B proud!
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