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-   -   ROM's 5/3/1 sessions (http://www.muscleandbrawn.com/forum/showthread.php?t=9823)

RobMoriRB 04-30-2012 07:08 PM

ROM's 5/3/1 sessions
 
I have developed a system that I found in Men's Muscle Mag. Poundstone issue. This is what I used for my first cycle an an 2nd cycle(I am throwing a Spike in my 2nd cycle.

set x Rep @ 1RM%
5 x 10 @ 60
5 x 8 @ 65
6 x 5 @ 70
7 x 3 @ 80
Spike Training Day @ 95
1/1/5 x 5/3/10 @ 60/65/70
1/1/3 x 3/3/8 @ 60/68/75
1/1/4 x2/2/5 @ 68/75/80
1/1/3 x 1/1/5 @ 65/85/95
Spike Training Day @ 60
1 x 5/3/1/max @ 50/65/70/75
1 x 5/3/2/1/max @ 50/60/70/75/80
1 x 5/3/2/1/1/max @ 65/70/75/80/85
1 x 5/3/2/1/1/1max @ 70/75/80/85/90
1 x 5/5/5 @ 30/40/50
Testing


Current 1RM Stats:
Bench: 250
Front Squat: 300
Back squat: 330
Dead-lift: 330

Hight: 5'8"
Weight: 220Lbs

Chillen 04-30-2012 07:11 PM

Quote:

Originally Posted by RobMoriRB (Post 237486)
I have developed a system that I found in Men's Muscle Mag. Poundstone issue. This is what I used for my first cycle an an 2nd cycle(I am throwing a Spike in my 2nd cycle.

Rep Set 1RM%
5 10 60
5 8 65
6 5 70
7 3 80
Spike Training Day 95
1/1/5 5/3/10 60/65/70
1/1/3 3/3/8 60/68/75
1/1/4 2/2/5 68/75/80
1/1/3 1/1/5 65/85/95
Spike Training Day 60
1 5/3/1/max 50/65/70/75
1 5/3/2/1/max 50/60/70/75/80
1 5/3/2/1/1/max 65/70/75/80/85
1 5/3/2/1/1/1max 70/75/80/85/90
1 5/5/5 30/40/50
Testing


Current 1RM Stats:
Bench: 250
Front Squat: 300
Back squat: 330
Dead-lift: 330

Welcome to the best forum on the internet.

You possess the features and qualities to pull your spirit and heart within you to take a stand where everyone else has fallen and this endurance will spark the fire in you crowning your passions in life.

May you always build your charactor with spirit and heart, young man. May this pursuit be relentless yet very fruitfull, and fill you with much joy and happieness within fitness and in life.

Wish you much success with this new log.

Again, welcome to MAB.

Peace to you, and much success.


Chillen

RobMoriRB 04-30-2012 07:16 PM

Work out #33
 
Work out-33 Date: May 1st 2012
Set Rep Weight
F.Squat 7 x 3 @ 240
Back Squat 7 x 3 @ 265
Lock Dead lift 7 x 3 @ 265
Dead Lift 7 x 3 @ 265
Single Leg press 7 x 3 @ 200
Calf raise 7 x 3 @ 150
Leg curl 7 x 3 @ 50
Hang Clean* 2 x 10 @ 100
Incline Sit ups 5 x 14 @ bag/25
Tire rolls 5 x 14
Elbow to knee 5 x 14
Rev. AB 5 x14
Box Walk up* 2 x 10 @ 50

*Note: working on the Form before bumping up the weight
Work out Notes:Single leg press- dropped it to 140 Calf raise- raised it to 180 leg curl- raised it to 75 sit ups- 1 set with sand bag, 2 sets with 25lb weight an the last 2 sets were done with no weight.

BendtheBar 04-30-2012 07:25 PM

Looks interesting. Would like to learn more.

Good luck hitting your goals and subbed.

RobMoriRB 04-30-2012 07:29 PM

Work out #34
 
Day:
SetxRep@weight
Bench press 7x3@200
DB Bench7x3@80
DB fly7x3@45
Bent Fly7x3@45
Con. DB7x3@60
Military Press7x3@135
Shrugs7x3@200
Plate Work* Western Mustangs Work out with a 45lb plate

Then I do position drills for football

RobMoriRB 04-30-2012 09:26 PM

Work out #35
 
Date:
Front Squat 1/1/5x5/3/10@180/195/210
Back Squat 1/1/5x5/3/10@200/215/235
Lock Dead 1/1/5x5/3/10@200/215/235
Dead 1/1/5x5/3/10@200/215/235
Single Leg press 1/1/5x5/3/10@100/125/150
Calf Raise 1/1/5x5/3/10@100/110/125
Leg curl 1/1/5x5/3/10@30/40/55
Hang clean 2x12@100
Incline sit ups 6x12
Tire rolls 6x12
Elbow to knees 6x12
Rev. Ab 6x12
Box Walk up 2x12@50

Training Day notes:

J_Byrd 05-01-2012 07:15 AM

Welcome to the forum, looking forward to seeing your progress!

What is a "Lock Deadlift"?

RobMoriRB 05-01-2012 07:17 AM

Quote:

Originally Posted by J_Byrd (Post 237589)
Welcome to the forum, looking forward to seeing your progress!

What is a "Lock Deadlift"?

A lock dead lift, is doing a stiff leg dead lift. You keep your knees slightly out of locked position, This helps with the lower back I find.

big_swede 05-01-2012 01:51 PM

Welcome to mab!

ONpump17 05-01-2012 01:53 PM

Welcome to the forum bro.


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