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Old 04-30-2012, 07:08 PM   #1
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Default 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

Last edited by BendtheBar; 05-11-2012 at 08:22 AM. Reason: had to add my hight an weight
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Old 04-30-2012, 07:11 PM   #2
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Quote:
Originally Posted by RobMoriRB View Post
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
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Old 04-30-2012, 07:16 PM   #3
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Default 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.

Last edited by RobMoriRB; 05-01-2012 at 12:19 PM.
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Old 04-30-2012, 07:29 PM   #4
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Default 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

Last edited by RobMoriRB; 04-30-2012 at 09:27 PM.
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Old 04-30-2012, 09:26 PM   #5
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Default 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:
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Old 04-30-2012, 07:25 PM   #6
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Looks interesting. Would like to learn more.

Good luck hitting your goals and subbed.
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Old 05-01-2012, 07:15 AM   #7
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Welcome to the forum, looking forward to seeing your progress!

What is a "Lock Deadlift"?
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Old 05-01-2012, 07:17 AM   #8
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Originally Posted by J_Byrd View Post
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.
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Old 05-01-2012, 01:51 PM   #9
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Welcome to mab!
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Old 05-01-2012, 01:53 PM   #10
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Welcome to the forum bro.
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