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Old 11-28-2011, 05:52 AM   #21
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great start Off Road - as a fan of 5/3/1 ill be subbed for this....

i like the set up you have for the 10 rep sets...
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Old 11-28-2011, 01:36 PM   #22
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Originally Posted by Carl1174 View Post
looks like a good start there buddy 155 x 11 is pretty beastly mate

CArl.
Thanks Carl. Onwards and upwards from here.

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Originally Posted by Chillen View Post
I fired being tired.

Being at my best, is hired.

I then aquired inspired.

ROCK ON!

Smooth and crisp, is cool.......

Keep steppen' up, my brother.
Very poetic and deep...like squats

Quote:
Originally Posted by BendtheBar View Post
Looks solid. I have a hard time hitting 5x10 @ 50% for quite a few lifts. That looks like something that might work better for me if I ever ran it.
Just something I came up with. We'll see how it works in practice. My goal is to reduce the intensity of the accessory lifts as the intensity of the main lift increases.

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Originally Posted by Fazc View Post
Solid start, best of luck!
Thanks Faz.

Quote:
Originally Posted by markievicz View Post
great start Off Road - as a fan of 5/3/1 ill be subbed for this....

i like the set up you have for the 10 rep sets...
Thanks, 5/3/1 is so simple, even I can't screw it up

I will have to search to see if you have a journal...
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Old 11-28-2011, 01:41 PM   #23
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Default Monday, November 28, 2011

5/3/1 - Cycle 1 - Week 1

Squats
145 lbs x 5
180 lbs x 5
215 lbs x 5
235 lbs x 5
270 lbs x 5
305 lbs x 15 reps

Squats
215 lbs x 10
215 lbs x 10
215 lbs x 10 reps

Stiff-legged DL
215 lbs x 10
215 lbs x 10
215 lbs x 10 reps

Notes:
Another fine start to the squats. I was completely gassed after the 15 reps, so I took a good 10 minute break before doing the accessory work. The squats felt pretty smooth but I was pumping pretty straight up and down rather than feeling the swing into position. The groove wasn't quite there today. I will be pushing the prowler later this afternoon with my son, so it's not quite over with yet...
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Old 11-28-2011, 01:45 PM   #24
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Great squatting OR.
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Old 11-28-2011, 07:14 PM   #25
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Great squatting OR.
Thanks Brute.
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Old 11-28-2011, 07:50 PM   #26
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I was completely gassed after the 15 reps, so I took a good 10 minute break before doing the accessory work.
Sounds about my speed. Those things are destroyers of men. That is great work OR.
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Old 11-29-2011, 03:31 AM   #27
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wow , you really smashed that money set! 15 at 305lbs is mighty!
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Old 11-30-2011, 08:27 PM   #28
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Originally Posted by BendtheBar View Post
Sounds about my speed. Those things are destroyers of men. That is great work OR.
They are the MAKERS of men.

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wow , you really smashed that money set! 15 at 305lbs is mighty!
Thanks Mark
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Old 11-30-2011, 08:32 PM   #29
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Default Wednesday, November 30, 2011

5/3/1 - Cycle 1 - Week 1

Bench Press
110 lbs x 5
135 lbs x 5
165 lbs x 5
175 lbs x 5
205 lbs x 5
230 lbs x 12 reps

C.G. Bench
165 lbs x 10
165 lbs x 10
165 lbs x 10 reps

Barbell Row
165 lbs x 10
165 lbs x 10
165 lbs x 10 reps

Notes:
Another good start. The bench was just 4 reps off my PR. Didn't have any time for conditioning today, I'll make up for it tomorrow.
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Old 11-30-2011, 10:00 PM   #30
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Looking good OR. How's your shoulder health? I figured I would ask since so many experienced lifters tend to have issues.
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