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Old 09-14-2010, 07:30 PM   #1
CoopDawg
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Default COOPDAWG'S 5/3/1..Get Swole or Die Tryin

After some thought i have decided to run wendlers. Over the past 4 months I have went from 150 pounds to 186, which has been a nice bulk for me. Tomorrow I am going to max my lifts and see where i start out, I will post my assistance exercises. I am working out 3 days a week (mon,weds,fri) seems to be the best bets for me. I hope to be starting this by monday. I have to get all my percentages together after I test my maxes. Hopefully they have moved up, but if not ill give it hell anyway.

"PAIN IS TEMPORARY, PRIDE IS FOREVER"

badass [bad-ass] adj. - the epitome of the American male. He radiates confidence in everything he does, whether itís lifting weights, ordering a drink, playing a sport, buying a car, or dealing with women. Heís slow to anger, yet brutally efficient when fighting back.
The badass carves his own path. He wears, drives, drinks, watches, and listens to what he chooses, when he chooses, where he chooses, uninfluenced by fads or advertising campaigns. Badass style is understated but instantly recognizable. Like a chopped Harley or a good pair of sunglasses: simple, direct, and functional.


Just a few things to give the log some hype.

Monday

Squat-5/3/1
Leg Press-4x15
Leg Extension-4x30
Leg Curl-4x15
Weighted Sit up-4x10

Wednesday

Bench Press-5/3/1
Dumbbell Bench Press-4x10
Dumbbell Flyes-4x12
Cable Tricep Extension-4x20

Friday

Deadlift-5/3/1
Chin-Up-4x12
Bent Over One Arm Dumbbell Row-4x15/arm
Lat PullDown-4x12

Now the next week is OHP(monday), and so on

Time to throw down
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badass[bad-ass] adj. - the epitome of the American male. He radiates confidence in everything he does, whether itís lifting weights, ordering a drink, playing a sport, buying a car, or dealing with women. Heís slow to anger, yet brutally efficient when fighting back.
The badass carves his own path. He wears, drives, drinks, watches, and listens to what he chooses, when he chooses, where he chooses. Badass style is understated but instantly recognizable.

Last edited by CoopDawg; 09-14-2010 at 08:34 PM. Reason: to many ...
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Old 09-14-2010, 08:01 PM   #2
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Subscribe up !!
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badass[bad-ass] adj. - the epitome of the American male. He radiates confidence in everything he does, whether itís lifting weights, ordering a drink, playing a sport, buying a car, or dealing with women. Heís slow to anger, yet brutally efficient when fighting back.
The badass carves his own path. He wears, drives, drinks, watches, and listens to what he chooses, when he chooses, where he chooses. Badass style is understated but instantly recognizable.
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Old 09-14-2010, 08:07 PM   #3
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solid coop, whats your assistance look like for OHP day?

also be sure to enter 90% of the max you get when you test and you'll be set up for success. good luck
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_________Goals:__
Squat:______275
Deadlift:_____315
Bench:______185
Press:_______135

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Old 09-14-2010, 08:10 PM   #4
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so only use 90% of that max i get and my OHP assists are seated db press,standing db curl,db lat raise, subscribe up bro
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badass[bad-ass] adj. - the epitome of the American male. He radiates confidence in everything he does, whether itís lifting weights, ordering a drink, playing a sport, buying a car, or dealing with women. Heís slow to anger, yet brutally efficient when fighting back.
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Old 09-15-2010, 06:15 PM   #5
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seriously zero replies and 22 looks are u kidding lol,
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badass[bad-ass] adj. - the epitome of the American male. He radiates confidence in everything he does, whether itís lifting weights, ordering a drink, playing a sport, buying a car, or dealing with women. Heís slow to anger, yet brutally efficient when fighting back.
The badass carves his own path. He wears, drives, drinks, watches, and listens to what he chooses, when he chooses, where he chooses. Badass style is understated but instantly recognizable.
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Old 09-15-2010, 06:16 PM   #6
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besides SO i mean
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badass[bad-ass] adj. - the epitome of the American male. He radiates confidence in everything he does, whether itís lifting weights, ordering a drink, playing a sport, buying a car, or dealing with women. Heís slow to anger, yet brutally efficient when fighting back.
The badass carves his own path. He wears, drives, drinks, watches, and listens to what he chooses, when he chooses, where he chooses. Badass style is understated but instantly recognizable.
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Old 09-15-2010, 06:34 PM   #7
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Looks good Coop.

What does the OHP day look like?
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Old 09-15-2010, 06:39 PM   #8
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Seated OHP:5/3/1
Seated Dumbbell Press: 4 sets of 10 reps
Standing Dumbbell Curl Ė 4 sets of 10 reps
Dumbbell Lateral Raise: 4 sets of 10-15 reps
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badass[bad-ass] adj. - the epitome of the American male. He radiates confidence in everything he does, whether itís lifting weights, ordering a drink, playing a sport, buying a car, or dealing with women. Heís slow to anger, yet brutally efficient when fighting back.
The badass carves his own path. He wears, drives, drinks, watches, and listens to what he chooses, when he chooses, where he chooses. Badass style is understated but instantly recognizable.
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Old 09-15-2010, 07:06 PM   #9
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does that look okay to u steve
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badass[bad-ass] adj. - the epitome of the American male. He radiates confidence in everything he does, whether itís lifting weights, ordering a drink, playing a sport, buying a car, or dealing with women. Heís slow to anger, yet brutally efficient when fighting back.
The badass carves his own path. He wears, drives, drinks, watches, and listens to what he chooses, when he chooses, where he chooses. Badass style is understated but instantly recognizable.
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Old 09-15-2010, 10:00 PM   #10
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Maxing out in the morning, 8A.M. sharp
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badass[bad-ass] adj. - the epitome of the American male. He radiates confidence in everything he does, whether itís lifting weights, ordering a drink, playing a sport, buying a car, or dealing with women. Heís slow to anger, yet brutally efficient when fighting back.
The badass carves his own path. He wears, drives, drinks, watches, and listens to what he chooses, when he chooses, where he chooses. Badass style is understated but instantly recognizable.
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