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Old 04-04-2014, 12:10 AM   #161
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4/3/14 C2 W2 Shoulders & Triceps

OHP:
Bar x 10
95 x 3
115 x 3
135 x 3
135 x 3
135 x 3
Hit all reps, except too close to failure for my liking. I'll let another cycle ride possibly, and decide what to do with my max based on how that one goes.

CGBP:
135 x 10
155 x 10
185 x 5
185 x 5
185 x 5
185 x 5
235 x PR
drop
135 x 20 PR

Cable Lat Raise:
Slot 1 x 10 warmup
Slot 2 x 10
Slot 3 x 10
Slot 3 x 10 drop Slot 2 x 12 drop Slot 1 x 15

Rope Pushdowns:
100 x 10
100 x 10
100 x 10
110 x 10
100 felt easy so I like to do my last set at the weight I would be going to next, and went pretty well for me.

Front Raise:
20 x 10 warmup
40 x 10
40 x 10
40 x 8
30 x 10

Rear Delt Fly:
10's x 20
15's x 15
12.5's x 15
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Old 04-04-2014, 04:12 PM   #162
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congrats on the double PR, keep it going
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RAW Goals(Current)
Squat: 500(405)
Conv. Dead: 500(475)
Bench: 330(305)
Total: 1185lbs
Equipped Goals(Current)
Squat: 500(465)
Sumo Dead Lift:500(475)
Bench:330(305)
Total:1245


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Old 04-04-2014, 06:24 PM   #163
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Thanks Rob! Means a lot to me dude thanks for the support
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Old 04-05-2014, 08:23 AM   #164
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Awesome work Palmer. Congrats on the PR!
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Old 04-06-2014, 12:54 PM   #165
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4/5/14 C2 W3 Legs

My friend was home from Rhode Island so we decided to play a game called cards, basically you split a deck of cards in half, and that's how many sets you do, 26 each, or you try at least.. Then when you draw a card before each set, the number represents the number of reps, king queen jack being 10 reps, ace being one. I made it a point to hit my money set for my 5/3/1 at least though.

Squat:
135 x 6
185 x 6
70kg x 10
120kg x 4 PR
140kg x 1 PR
90kg x 6
70kg x 10
120kg x 2
70kg x 10
70kg x 7
100kg x 3

DONE
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Old 04-06-2014, 12:55 PM   #166
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Strong squatting brother. Congrats on the PRs!
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Old 04-06-2014, 12:56 PM   #167
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4/6/14 C2 W3 Chest & Biceps

Bench:
135 x 10
155 x 5
185 x 5
205 x 3
225 x 3
225 x 3
225 x 3

BB Incline:
135 x 10
155 x 9
145 x 10
145 x 8

Dips:
BW x 20
BW x 20
BW x 20

Pec Fly:
Slot 6 x 10
Slot 7 x 10
Slot 8 x 10
Slot 8 x 10

EzBar Curl:
60 x 10
80 x 10
90 x 5

Seated DB Curl:
30 x 10
30 x 10
30 x 10

Rope Hammers (Different Machine):
Slot 8 x 15
Slot 8 x 15
Slot 9 x 15

EASY..
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Old 04-06-2014, 03:52 PM   #168
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BAM, monster work out going on in here....how long is the routine for?
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RAW Goals(Current)
Squat: 500(405)
Conv. Dead: 500(475)
Bench: 330(305)
Total: 1185lbs
Equipped Goals(Current)
Squat: 500(465)
Sumo Dead Lift:500(475)
Bench:330(305)
Total:1245


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Old 04-06-2014, 09:26 PM   #169
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I am just running 5/3/1. I ran it for 20 some cycles in high school, and now I'm just running it again, with some bodypart training as well.
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Old 07-18-2014, 06:53 AM   #170
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C1 W2 Bench

Back on 5/3/1, I ran it for 21 cycles in high school, and then started but never finished it a couple times since then, hoping for at least 2 years on this time again.

Bench:
135 x 10
155 x 3
175 x 3
195 x 3
195 x 3
195 x 8 Rep Match Last week 185 x 8

Incline:
135 x 10
145 x 10
145 x 9
145 x 9

Pec Fly:
Slot 6 x 12
Slot 6 x 12
Slot 6 x 12
Adding a set next week

Decline HS:
2pps x 15
1.25pps x 15
1.25pps x 15

Barbell Curls:
65 x 12
65 x 12
65 x 12
65 x 10

DB Curls:
30 x 10
30 x 10
30 x 10
30 x 10
I do ez reverse curls 30-40 pounds for sets of 10 with these, but don't log them.

My starting maxes for this 5/3/1

Bench: 235 (even though I know I can hit 275, it's hit or miss, going to start light give myself a few months to get up there)
Squat: 245 WEAKKKK
Dead: 335 fair
OHP: 125
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