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Old 10-31-2013, 11:55 AM   #1
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Default Base Building to York, Pa, 3/1/14

Started this on Tuesday

Took my last 5/3/1 Wave(which was 5, and went back 3 Waves, keeping with the mantra, 5 waves up, 3 Waves back)

Tuesday, October 29th, 2013

Warmup

Agile 8
15 Mins Stationary Bike

Box Jumps-3x5

Squats

135x5
150x5
190x3
225x3
255x3
285x12

Hover Bench, 1" off of Chest

150x5x5

Pullups-50 Reps
Side Bends-45lb Platex25x2
Pushdowns-Monster Minix25,25,25




Skipped conditioning yesterday due to van issues, work.
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Last edited by BendtheBar; 12-02-2013 at 12:57 PM.
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Old 10-31-2013, 12:46 PM   #2
dzarello
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I, too, am doing this one. I altered a few things on mine so its not exact.

Didn't like the Cube?

Good luck to ya!
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Last edited by dzarello; 10-31-2013 at 12:49 PM.
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Old 10-31-2013, 12:55 PM   #3
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Lotsa squats
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Old 10-31-2013, 12:57 PM   #4
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This is a great idea i'm on my 4th cycle of 5/3/1, i'll probably jump back same as you, nice 12 reps on the +set!
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Old 10-31-2013, 01:31 PM   #5
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To be honest, Cube was really fubaring my lower back. I'm going to modify some things, switch some assistance and add more rear delt work in between pressing sets

So today was without a gymbag in my f''n van which is in the shop. So this was a no chalk, no belt, no NOTHING kinda day.

Beyond 5/3/1 1.1

Week 1, Day 3: 3's Deads, 5x5 OHP

Warmups

Agile 8
15 Mins Stationary Bike
Diesel Crew Shoulder Warmup

Overhead Med Ball Throws

Used 3KG Med Ball and did it in Raquetball court. Didn't count a rep unless it hit the ceiling

Deadlifts

175x5
225x5
255x3
305x3
340x3
385x5(lost grip, which without chalk is to be expected, still pleased)

OHP

100x5
100x5
100x5
100x5
100x5

EZ Curls1x10@60, 2x10@70
Hypers-BWx15,15,15,15
Face Pulls-#7x100 reps(4 sets)
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Old 10-31-2013, 01:33 PM   #6
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Default

Quote:
Originally Posted by dzarello View Post
I, too, am doing this one. I altered a few things on mine so its not exact.

Didn't like the Cube?

Good luck to ya!
Posted above cube killed my lower back which sucked, i liked the idea behind it.

What mods did you make?

Quote:
Originally Posted by EliteDreams View Post
Lotsa squats
Thanks ED!

Quote:
Originally Posted by Ancrel View Post
This is a great idea i'm on my 4th cycle of 5/3/1, i'll probably jump back same as you, nice 12 reps on the +set!
Thanks Ancrel. It's something I read from Wendler a while ago and it seems that a lot of people have great success. Though, i will still be capping my top sets at 10-12.
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Old 10-31-2013, 02:21 PM   #7
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You have some great ideas, I like 5 waves up, 3 back as well as moving OHP to a 5x5.
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Old 10-31-2013, 04:57 PM   #8
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Quote:
Originally Posted by jiorio95 View Post
You have some great ideas, I like 5 waves up, 3 back as well as moving OHP to a 5x5.
Thanks Jlorio, but I cant take credit for either of the ideas. All from the man himself.
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Old 10-31-2013, 07:13 PM   #9
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Great lifts in here.
What are the eats looking like these days?
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Old 10-31-2013, 08:34 PM   #10
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Pretty much just eating 2-3 Mag-10 Shakes and then 2-3 meals a day....keeping bourbon/carbs to a minimum, if i can.
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