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Old 03-29-2011, 04:30 PM   #1
Tannhauser
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Default Tannhauser - head like a biscuit tin.

I'm currently running -wait for it - a version of 5-3-1. So that's me and everyone else in the known universe.

The top set of squats left me for dead. There wasn't much left over for accessory work.

Here we go:

Squats

154 X 5
220 X 3
220 X 3
275 X 3
308 X 3
360 X 9

Pause squats

265 X 6
265 X 6
265 X 6

Bench Press

154 X 5
154 X 5
220 X 3
242 X 3
274 X 9

Close Grip Bench Press

220 X 6
220 X 6
220 X 6

Pulldowns

220 X 4
220 X 4
220 X 4
200 X 5

Last edited by Tannhauser; 03-29-2011 at 05:17 PM. Reason: To correct poundages
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Old 03-29-2011, 04:40 PM   #2
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Great first log-post and heavy weight moved! Welcome to MAB btw!
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Old 03-29-2011, 05:18 PM   #3
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Quote:
Originally Posted by big_swede View Post
Great first log-post and heavy weight moved! Welcome to MAB btw!
Thanks, man.
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Old 03-29-2011, 06:06 PM   #4
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That's a great squat set. Nice work.

Bonus points for a great log title.
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Old 04-01-2011, 01:49 PM   #5
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Friday

Man, that top set of deadlifts was hard work. But I'm pleased with 425 X 9 at my current level. I do like this 5-3-1 routine. I seem to be packing size on with it too, even though that wasn't the aim.

275 X 8 on bench sucks, however.

Deadlifts

Warm ups
330 X 3
375 X 3
425 X 9

Stiff legged deadlift


265 X 6
265 X 6
265 X 6

Bench Press

220 X 3
242 X 3
275 X 8


Close grip bench press


220 X 7
220 X 7
220 X 8
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Old 04-01-2011, 01:56 PM   #6
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425x9 is great work!
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Old 04-03-2011, 07:18 AM   #7
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Quote:
Originally Posted by big_swede View Post
425x9 is great work!
Thanks, big Swedish dude.

Sunday

The weights felt heavy today - sometimes from the first warm-up, it feels like gravity has increased by about 10%. My top set on standing press was OK, nothing spectacular.

I was not loving front squats today, so I didn't push the poundages. Tried some knee sleeves for the first time, and those really seemed to help with the discomfort I get.

My weight has shot up over the last two weeks - I think it's this program. Up to 218 as of this morning, from 213-214 a little while ago.

Strict standing press

90 X 5
110 X 5
150 X 5
165 X 3
187.5 X 5
110 X 10
110 X 10
110 X 10

Front squats

110 X 5
155 X 5
220 X 3
265 X 3
287 X 2
308 X 2
330 X 1
342 X 1
353 X 1

Bent over rows

Warm ups
210 X 5
210 X 5
210 X 5
210 X 5
210 X 5

Curlz for teh gunz

115 X as many as possible

C'est tout!

Last edited by Tannhauser; 04-03-2011 at 07:20 AM.
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Old 04-05-2011, 12:51 PM   #8
Tannhauser
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Tuesday

Tough session tonight. My knees were hurting after the top set of squats, so I opted for some light Good Mornings. Not a favourite of mine, but I'm going to give them a go as I think hamstring strength is a weakness for me.

Squats

154 X 5
220 X 3
220 X 3
265 X 2
297 X 5
337 X 3
375 X 7

Good mornings

154 X 8
176 X 7
200 X 6
200 X 6

Bench Press

154 X 5
154 X 3
220 X 3
260 X 5
275 X 3
292 X 7

Close grip bench press

220 X 8
220 X 7
220 X 7
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Old 04-05-2011, 12:53 PM   #9
BendtheBar
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Numbers are looking brutally strong. Great effort going on in here.
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Old 04-05-2011, 01:00 PM   #10
Tannhauser
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Thanks, Steve. The poundages are slowly getting back up there.
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