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Old 02-13-2013, 04:33 PM   #271
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Originally Posted by linedriver465 View Post
2/12: Deadlift 3-rep week
Calories: 3000 -> cutting back to lifting 4x week instead of 6 and incorporating CBL

Deadlift
(double overhand)
135x3,3
185x5
235x5
280x3
325x3
(mixed grip)
370x3
420x1
440x1
420x6 -> 2x the prescribed makes me happy; -1 rep and +10lbs over last cycles 3-rep week
375x3
335x3

BBB Back Squat (new wider stance emphasizing hips)
95x3
115x3
145 x 5 sets x 10 -> beginning to feel much tighter and better out of the hole

BB Good Mornings (hip-wdith stance, legs nearly locked)
135x3
165x3
135 x 5 sets x 6 -> my god, these are humbling; hammies were pumped and tight as piano strings

Leg Extensions (Hoist Machine)
Plate 7 x 15 -> ok
Plate 5 x 3 sets x 20 -> yeaaaahh buddy

Kroc Sit-ups: bw +45 x 5

Decline OHD Crunch
Bw+25x10
Bw+35x6
Bw+45x4

Kneeling Ab Wheel rollout (exhale before movement): bw x 15
Great work Nick! Still kickin ass I see, keep it up!!!
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Old 02-13-2013, 07:09 PM   #272
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Now THATS how you do it!
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Old 02-14-2013, 01:55 PM   #273
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Originally Posted by Hunterace View Post
Great work Nick! Still kickin ass I see, keep it up!!!
Thanks Hunter - and the best part was after my carb backload, I woke up leaner than ever!

Quote:
Originally Posted by EliteDreams View Post
Now THATS how you do it!
haha, thanks Elite, just plugging away on 5/3/1
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Old 02-14-2013, 09:16 PM   #274
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2/14: Paused Bench + Accessory
(all reps paused)
45x2x15
95x8
115x5
140x5
165x3
185x3
210x1
220x1
210x5 -> rep match and +5lbs over last cycle
190x9 (touch and go) -> +5lbs, - 1 rep
175x9 (close grip) -> +5lbs, -1 rep

BBB OHD: 75 x 5 x 10
Pus: bw x 6 x 6

1-arm BBB Row: 85 x 8, 9, 8, 8, 8

Incline Bench (3-50 method): 115 x 22, 13, 10 -> +1 rep

EZ Bar Cable UR: 50 x 25, 16, 13

Strict Tricep Rope Extension (high pin): “30” x 19, 10, 9

Cable RC Ext/Int rotations: 20 x 2 x 12ext/15int
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Old 02-15-2013, 08:05 PM   #275
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2/15/13: Back Squat + accessory
Goblet squat
50x8
75x5

BSS: bw x 2 x 5

OHD Squat: 45 x 5

Back Squat
110x8
140x5
165x4
195x3
220x3
250x1
260x1
250x10 -> +10lbs and -1 rep over last cycle’s 3-rep week

Deadlift (all double overhand)
135x5
185x3
240 x 5 x 10

Front Squat
135x5
185x3
215 x 5
205 x 4 x 5

Kneeling Ab Wheel Rollout: bw x 16, 15, 15

Bulgarian Split Squat (focusing on stretch at the bottom): bw x 3 x 10e

Last edited by linedriver465; 02-16-2013 at 01:26 AM. Reason: Miswrote top set number
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Old 02-15-2013, 10:23 PM   #276
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Nice jump on the squats.
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Old 02-16-2013, 01:26 AM   #277
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Nice jump on the squats.
Thanks Steve! Just realized it should say 250 for 10 instead of 220. I fixed it
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Old 02-17-2013, 07:27 PM   #278
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2/17: Overhead + Accessory 5-rep week
OHD Press
45x10
60x8
70x5
85x3
95x5
105x5
120x1
135x1
120x8 -> +5lbs and -2 reps over last cycle’s 5-rep week
110x5
100x5

Semi-supinated Chins
Bw+70x7
Bw+50x7 +1
Bw+30 x 9 +1

BBB Bench: 135 x 5 x 10
Bat Wing + Reverse Fly: 5lbs x 5 x 8

Cable Low row (3-50 method): 130 x 21, 18, 11

Koklov Press: 95 x 8, 7 + 1 push press

Seated BHTNP: 90 x 10, 8

Flat Front Raise (fully overhead): 25 x 30, 25

BB curl: 45x 35

Drag Curl: 30 x 20
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Old 02-17-2013, 07:50 PM   #279
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nice overhead work!
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Old 02-18-2013, 11:45 PM   #280
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nice overhead work!
Thanks J Byrd - not nearly as beastly as you but I'm getting there!
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