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Old 06-05-2013, 07:55 PM   #101
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And here's the video...

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Old 06-06-2013, 07:53 PM   #102
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C4W1D3
Bench Press 130x5/150x5/170x5+ (9 reps)
Bench Press (SS) 170x8/175x8/180x8/185x8/190x6
Barbell Curls 55x8x5 (Bar + 5/side)
Chest Fly Machine 100x8/115x8/130x8/130x7/145x6

Not much to say... good session, everything felt right.
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Old 06-07-2013, 07:05 AM   #103
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Fine work inhere man. Keep at it!
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Old 06-07-2013, 06:26 PM   #104
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C4W1D4
Squat (Wide) 170x5/195x5/220x5
Squat (Wide) 195x2/205x2/215x2/225x2/235x2
Squat (Wide) 220x1/235x1/245x1/255x1/265x1 (PR)
Squat (Oly) 95x10/115x10/135x10/135x10/135x10

Heavy squat day.. went amazingly well.. still sore from Tuesday's squats, but once I warmed up, lactic acid broke out and errthing felt good, depth unlocked and I was deep in the hole!

Hit a new weight PR, 265lbs, felt lighter than expected.. considering all the squats I had done prior to that set.

Again, I think I hit the sweet spot in programming and rep/set scheme with this cycle, no injuries to report, finish strong every session... 315lbs squat in my sight!
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Old 06-15-2013, 10:39 AM   #105
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3/3/3+

C4W2D1
Deadlift (Sumo) 225x3/260x3/290x6
Deadlift (Sumo) 225x8/225x8/255x8/225x8/225x8
SS Pull-ups 6/6/6/6/6
SS Strap Pulldowns 105x8/90x8/75x8/75x8/35x8
Kayak Cable Rows 70x8/70x8/70x8/100x8/100x8

Supersetted Pull-ups with Strap Pulldowns..
Last two set of cable rows were done straight down, no pull to the side at the bottom.

C4W2D2
Squat (Wide) 165x3/185x3/210x5
Squat (Wide) 165x3/175x3/185x3/195x3/205x3
Squat (Wide) 185x2/205x2/215x2/225x2/230x2
Squat (Oly) 135x10x5

C4W2D3
Bench Press 140x3/160x3/180x6
Bench Press (SS) 180x8/185x8/195x7/200x7/200x6
Barbell Curls 65x8/70x8/70x8/70x8/70x8
Chest Fly Machine 130x8/145x8/145x8/145x8/145x8

Not the best benching session, curls and flies went well..
Having issues pushing evenly on bench, left side goes up easy, weight transfers on right side, which isn't strong enough to lift more than what's on the right side.. annoying.

C4W2D4
Squat (Wide) 180x3/205x2/230x4
Squat (Wide) 225x2/235x2/245x2/255x2/265x2 (rep PR)
Squat (Wide) 230x1/240x1/250x1/260x1/275x1 (PR.. got it on the 2nd try)
Squat (Oly) 45x10/95x10/95x10/95x10/95x10

Pretty good session.. mentally broke on the 275x1.. got pinned down on the first try, but I got it on the 2nd.. a bit of a good morning mixed in, but I'll take it.
Weirdly, my abs weren't cooperating in this sesh, I'm usually able to push out my abs/gut and use it to push up.. but not today, quite frustrating.
My buddy did 305 again, officially making him able to do 300+, and it was fast/strong enough that 315 will be doable.
Starting to fight the ideas in my head of "I'm weak" and what not. I know I'm hitting PRs, lifting heavy-ish, but still.. I want more and faster lol
And I ended up quit exhausted, went to bed at 23:00, was so exhausted.. and today waking up, I feel hung over lol

Last edited by ndrwdslv; 06-15-2013 at 10:41 AM.
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Old 06-20-2013, 10:26 AM   #106
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Old 06-20-2013, 02:47 PM   #107
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Just dropping by to say I'll be back soon, really busy at work.. still lifting as scheduled, just no real free time to spend on the boards.. days off soon though! Thanks BtB.
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Old 06-22-2013, 08:04 AM   #108
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5/3/1+ Week

C4W3D1
Deadlift 245x5/275x3/305x3
Deadlift 225x8x5

Additional two aux back exercises, don't know the names, and not my usual machines.

C4W3D2
Squat 175x5/200x3/225x4
Squat 175x3/185x3/195x3/205x3/215x3/225x3/235x3
Squat 205x2/215x2/225x3/235x2/245x2
Squat 95x10/115x10/135x10/135x10/145x10

Lost track of sets on the second bunch, whatever.
Ended up adding weight on the last 5x10 set.. felt right.
Definitely a lot of volume.

C4W3D3
BB Bench Press 150x5/170x3/190x3
BB Bench Press (SS) 190x8/205x8/210x6/215x6/225x3
Barbell Curls 70x6x5

Bailed on the fourth exercise because all the damn machines were being used, could have done DB stuff but I don't like the way DB flies feel.. need more practice.. but pec fly machine works better for me.

C4W3D4
Squat 195x5/220x3/245x4
Squat 225x2/235x2/245x2/255x2/265x2
Squat 275x1/285x0 (Failed)

Heavy day, definitely trained to failure, and had to skip the final sets/exercise..
The 285lbs I only did a negative with it, once I hit the hole, I just didn't have the back and mental strength to push it up. (no belt)
I'm going to rest up til Tuesday for the final squat session, of just singles for a new 1RM.

Last edited by ndrwdslv; 06-22-2013 at 08:21 AM.
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Old 06-22-2013, 08:11 AM   #109
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Looking back at this cycle, I should have built it a bit differently.
Next time I do this.. I'll lower the volume as weeks go by, CNS is definitely fried.
Right now, I'm feeling like at the week 12 of SL5x5, depressed a bit, lazy, difficulty sleeping.

5/3/1
5x3, 5x2, 5x1 and then drop to 3x3, 3x2, 3x1 kinda of thing..
5x10, 5x5, 3x5 on those olympic stance squats..


We'll see how the final squat session goes.. overall though, my technique/form has improved very much.
My goal is 315lbs, pragmatically, I won't get that.. so I'm going for 285-295, maybe 300..
Leg development is awesome, weaknesses are showing up (hip region, lower back).. so I'll have to work on that.

Last edited by ndrwdslv; 06-22-2013 at 08:22 AM.
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Old 06-22-2013, 05:30 PM   #110
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Great work ND! Keep training hard!!!
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