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Old 10-25-2010, 11:39 AM   #1
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Default Jwood's 5/3/1 Log

Starting another new log here, since I am going to be running 5/3/1 exclusively. This is my first time running the entire program, but I just finished the book last week and I am ready to crush it!! here is the basic layout

Monday bench and assistance work
Tuesday squat and assistance
Wednesday off conditioning work
Thursday Military Press and assistance
Friday deadlift and assistance work

I will be using the assistance that was laid out in dave tate's periodization bible articles. I think it is the most balanced so you guys will see what that entails in the upcoming workouts.
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Old 10-25-2010, 11:42 AM   #2
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Monday Bench Cycle 1, Week 1

Bench Press
240x5
255x5
275x8
Edit: Really messed up here, did not look at my workout book before posting.

Dumbbell Bench Press
90s x 3 x 10
90s x 9, 8

Dumbbell Row no straps
80x10
100x10
125x 6, 8, 7
I think I am going to use straps on the last set only to burn out

Tricep Extensions
120x12
150x10
160x10

Awesome workout even though I am worn out and a little sick after this weekend. I got in the gym and did what I had to do. I am ready to squat tomorrow!
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Last edited by jwood; 10-26-2010 at 10:48 AM.
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Old 10-25-2010, 11:54 AM   #3
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in brah
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Old 10-25-2010, 12:18 PM   #4
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Best of luck. Crush some PRs.
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Old 10-25-2010, 02:12 PM   #5
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Im for the log J, and good first session!
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Old 10-26-2010, 10:42 AM   #6
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Default

Tuesday Squat Cycle 1, Week 1

Squats
385x5
410x5
435x11 PR
This felt heavy today, and I had some tightness in my hamstrings. I think that was due to my drunken craziness this weekend so I am very happy with this number.

Good Mornings
135x10
155x 10, 8
135x10

Hack Squats
2 plates x 10
4 plates x 3 x 10

Decline Situps
3x15

Awesome workout today. Tomorrow will either be a day off or some conditioning work, not really sure. I am also fighting off a cold right now that is definitely messing with my workouts, so there is a good chance at taking the day off tomorrow.
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Old 10-26-2010, 11:21 AM   #7
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that is some srs ****ing squating bro
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Old 10-26-2010, 11:26 AM   #8
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thanks bud, I am sure a few of these were high, but when I do my final set I make sure the first 5 are to good depth and the last couple are good, but somewhere in the middle I may be a little high. I am not worried about that as long as I am getting stronger
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Old 10-26-2010, 11:32 AM   #9
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That is some insane squatting.

What do your warmup sets look like?
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Old 10-26-2010, 11:57 AM   #10
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crazy squatting bro!
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_________Goals:__
Squat:______275
Deadlift:_____315
Bench:______185
Press:_______135

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