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Old 03-22-2014, 08:45 AM   #161
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Congrats on the squat PR! Looks like you're using the SST for assistance?
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Old 03-22-2014, 09:17 AM   #162
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Congrats on the squat PR! Looks like you're using the SST for assistance?
Thanks! And yes, for at least some lifts I am using the SST for my assistance work. However, everything I did this week was just a deload except for back squats.
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Old 03-22-2014, 09:17 AM   #163
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Originally Posted by ravimolasaria View Post
Strong and smart session once again CFM ... congrats on that squat PR brother ... keep up the great work buddy ...
Thanks Ravi! I will get the 5 next time, hopefully more.
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Old 03-24-2014, 09:20 PM   #164
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5/3/1, CYCLE 2, 5's WEEK, OVERHEAD/DEADLIFT:

warmup:
foam rolling for back, IT bands, quads. Stretching for pecs, lats, shoulders, hips, hip flexors. 1x10 each for behind neck press, good morning, muscle snatch, squat to stand.

1. Overhead Press:
Bar x 12
95 x 8
135 x 5
155 x 5
185 x 5
205 x 10, PR! Push Press.

2. Deadlift:
135 x 5
185 x 5
225 x 5
285 x 5
325 x 5
370 x 8, PR! Belt.

3. Pullups:
25 reps

4. Walking Lunges:
100 x 10, 10, 10. Need to work up to 4 sets here, the single leg work is killing me!

Session Grade: 80%
Notes:
Really solid session and a great way to kick off my second 5/3/1 cycle. I really suck at pullups and single leg work; its good that I am doing them both for once!
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Old 03-25-2014, 12:56 AM   #165
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Originally Posted by CountryFriedMuscle View Post
5/3/1, CYCLE 2, 5's WEEK, OVERHEAD/DEADLIFT:
1. Overhead Press:
Bar x 12 95 x 8 135 x 5 155 x 5 185 x 5 205 x 10, B]PR![/B] Push Press.

2. Deadlift:
135 x 5 185 x 5 225 x 5 285 x 5 325 x 5 370 x 8, PR! Belt.

3. Pullups: 25 reps
4. Walking Lunges: 100 x 10, 10, 10.
Session Grade: 80%
Strong session CFM ... 205*10 @OHP is very very strong working so is the 370*8 @DL ... congrats of 2 superb PRs ... doing some very fine lifting brother ... keep up the great progression buddy ...
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Old 03-26-2014, 09:08 AM   #166
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Congrats on the those strong PRs! Impressive OH press.
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Old 03-26-2014, 09:13 AM   #167
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Originally Posted by dzarello View Post
Congrats on the those strong PRs! Impressive OH press.
Thanks, just glad to be progressing. And its really not that good, the 205 for 10 was a push press after all.
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Best Comp. Lifts: N/A, to be remedied soon!
Goals for this Cycle: total 1200+

Last edited by CountryFriedMuscle; 03-26-2014 at 10:56 AM.
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Old 03-26-2014, 10:28 AM   #168
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Destroying PRs in here.
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Old 03-26-2014, 11:09 AM   #169
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Destroying PRs in here.
Thanks BtB
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Old 03-26-2014, 09:27 PM   #170
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5/3/1, WEEK 1, 5's WEEK, SQUAT/INCLINE BENCH:

warmup:
foam rolling for upper back, IT bands, quads. Stretching for pecs, lats, shoulders, hips, hip flexors. 1x10 each for press behind neck, good morning, muscle snatch, squat to stand.

1. Squat:
Bar x 15
135 x 8
185 x 5
225 x 5
265 x 5
305 x 5
345 x 9, PR! Belt.

2. Incline Bench:
Bar x 15
95 x 8
135 x 8
160 x 5
185 x 5
205 x 9, PR! Wraps.

3. Good Mornings:
Bar x 15
115 x 10, 10, 10

4. Dumbbell Rows:
65 x 10
95 x 12, 10, 10

Session Grade: 80%
Notes:
Really good session today! Squats felt pretty good; the 9th rep I got out of position and it was a bit of a grinder, but I managed to get it for a 10 lb PR. Incline presses were also quite good today. Everything else was just punching the clock.
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Best Gym Lifts: 405x2/275x2/435x2
Best Comp. Lifts: N/A, to be remedied soon!
Goals for this Cycle: total 1200+
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