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Old 09-11-2012, 08:17 PM   #171
elijah
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9/11/2012
Squats
135x5
225x5
255x5
285x4 - beltless, my core is beat especially lower back

Back off squat beltless 20 Rep goal
255x7,6,6 (19) stay at weight next week

BB calf raises
325x13,12

Weird trying to heavy squat without belt. Definitely a difference. Hams are toast right now. 1st day of new 5/3/1 cycle.
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Old 09-12-2012, 08:24 PM   #172
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9/12/2012
Bench press
135x5
165x5
185x5
205x7 - work set

back off bench work - 20 rep goal
205x6,6,6(18) - stay here next week

triceps overhead extension w/ ez curl bar - 30 rep goal
75x10,12,12(34) - move up 5 lbs next week

I decided to add another lift, I'm thinking I might not be doing enough work.

Wide grip bench
155x10,10,10(30) - move up 5 lbs next week

Everything went okay, I guess. Definitely a little sub par to what I was expecting on the bench as well as the back off bench. That's why I decided to add another lift today.
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Old 09-12-2012, 09:17 PM   #173
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hell of a work out and I like how you used 205 twice....keep it up
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Squat: 440
Bench: 301
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Dead Lift: 475

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Old 09-15-2012, 06:54 PM   #174
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9/15/2012
Deadlift
325x5

Push press
135x9

BB shrugs - 30 rep goal
305x12,12,12 (36)- move up 10 lbs

Close Grip Bench Press - 20 rep goal
185x7,7,6 (20) - move up 5 lbs

Had to work both big lifts on same day, but it went well. Week 1 of 5/3/1 cycle done.
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Old 09-15-2012, 07:20 PM   #175
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Good luck on 531.Smash some PRs.
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Old 09-15-2012, 07:27 PM   #176
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Quote:
Originally Posted by BendtheBar View Post
Good luck on 531.Smash some PRs.
I'm making a little change this cycle that I started midway through the last cycle. I'm using 5/3/1 for the main 4 lifts and using your 20-30 rep progression scheme for all assistance work. I really like this set up so far. So far since last July, I think, I've added 30 lbs of mass to my body and strength has come up leaps and bounds. I think the main thing is just doing something involving heavy weight, relative to the individual, and progression. Thank goodness for this forum.
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Old 09-17-2012, 10:40 PM   #177
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9/17/2012
Squats
200x3
235x3
270x3
305x3 - beltless, boy what a difference from using the belt

back off squat 20 rep goal
255x7,7,6 (20) move up 10 lbs next week

heavy walk outs
375 x20 seconds x 2 sets

To be able lift to lift 100% raw effectively I had to narrow my stance a little bit for some reason. and was much more stable and form was much better. Big difference from using the belt and knee wraps. The back gets much more of a work out from not using the belt. For some reason there is a sense of accomplishment without using any equipment for the lifts.
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Old 09-18-2012, 11:52 AM   #178
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Quote:
Originally Posted by elijah View Post
I'm making a little change this cycle that I started midway through the last cycle. I'm using 5/3/1 for the main 4 lifts and using your 20-30 rep progression scheme for all assistance work. I really like this set up so far. So far since last July, I think, I've added 30 lbs of mass to my body and strength has come up leaps and bounds. I think the main thing is just doing something involving heavy weight, relative to the individual, and progression. Thank goodness for this forum.
Nice progress!

Glad this forum could play a role.
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Old 09-18-2012, 06:54 PM   #179
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nice...did you like the feeling of the beltless squats
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

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Old 09-18-2012, 10:36 PM   #180
elijah
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Quote:
Originally Posted by RobMoriRB View Post
nice...did you like the feeling of the beltless squats
Not really. I have to squat less weight. My back gets much more of a workout out of it as well.
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