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-   -   Jwood's 5/3/1 Log (http://www.muscleandbrawn.com/forum/showthread.php?t=4533)

jwood 10-25-2010 11:39 AM

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.

jwood 10-25-2010 11:42 AM

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!

#Maverick# 10-25-2010 11:54 AM

in brah

BendtheBar 10-25-2010 12:18 PM

Best of luck. Crush some PRs.

big_swede 10-25-2010 02:12 PM

Im for the log J, and good first session!

jwood 10-26-2010 10:42 AM

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.

PCT 10-26-2010 11:21 AM

that is some srs ****ing squating bro

jwood 10-26-2010 11:26 AM

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

BendtheBar 10-26-2010 11:32 AM

That is some insane squatting.

What do your warmup sets look like?

strkout35 10-26-2010 11:57 AM

crazy squatting bro!


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