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Old 01-12-2011, 03:48 PM   #11
BendtheBar
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Nice work. Any set of deads over 3 reps kills me.
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Old 01-13-2011, 10:52 AM   #12
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Default Delt Destruction

Not so good today haha. Delts never get this much work and today I put them through the gauntlet. Kept the rest periods short because I have to leave for work in a few, so no time to screw around.

Press
95x10
95x10
95x10
95x10
95x12

Incline Press
105x5
120x5
135x10

Chins
BWx7
BWx5
BWx4

While I bombed the last set of military presses I made up for on the incline press, so no too bummed about today. Oh well.
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Old 01-16-2011, 05:19 PM   #13
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Default Bench Day

Bench instead of Squatting today. My school/work schedule this week is different and I can now Deadlift on Friday versus Wednesday, so I can Squat tomorrow. Felt really good today, the more and more I get my diet in check, the better I do in the rack. Hit a few PRs today and everything felt relatively easy.

Bench
110x5
125x5
135x10
135x10
135x20 PR

Row
115x3
130x3
145x9 PR

Dips
BWx11 PR
BWx7
BWx7

Curls (for the )
75x8
75x8
75x8

I feel like I underestimated my Row 1RM, cause the worksets are fairly easy, and I hit the same reps on the 3 day that I hit on the 5 day. Stay the course or up the weight, any suggestions?
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Old 01-17-2011, 09:01 AM   #14
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I feel like I underestimated my Row 1RM, cause the worksets are fairly easy, and I hit the same reps on the 3 day that I hit on the 5 day. Stay the course or up the weight, any suggestions?
If it's too easy, and not challening, I would jump weight.

Workouts are looking great Adam. Keep crushing it.
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Old 01-17-2011, 09:31 AM   #15
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Nice work in here mate, solid workouts buddy

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Old 01-17-2011, 01:33 PM   #16
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Default

Thanks for the encouragement guys. I really appreciate it. And to BTB, I want to push the weight up on rows but I don't know how much. Should I wait until next week at the end of the 5/3/1 cycle and see where I stand at a calculated max and adjust from there?

Squat day today. Really tried to push hard on the squats. My legs were on fire from reps 10-17. Overall though, it was a solid session.

Squat
165x5
190x5
205x10
205x10
205x17 PR

Deficit Deadlift
205x3
235x3
265x3

Reverse Lunges
24kgx10 L,R
24kgx10 L,R
24kgx10 L,R
24kgx10 L,R

Hanging Leg Raises
BWx15
BWx12
BWx10

Still trying to find a good solid ab lift. I got a burn from the leg raises but I feel like I wasn't really working them much. I do not have an ab wheel and I hate doing endless crunches to nowhere.
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Old 01-17-2011, 05:29 PM   #17
BendtheBar
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Originally Posted by AdamF View Post
Thanks for the encouragement guys. I really appreciate it. And to BTB, I want to push the weight up on rows but I don't know how much. Should I wait until next week at the end of the 5/3/1 cycle and see where I stand at a calculated max and adjust from there?
Well, because I haven't read this program I was hesitant to comment. But If I were running it and in your situation, I would keep bumping 5 pounds each workout until I felt like the weight was about where it should be.
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Old 01-17-2011, 05:41 PM   #18
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Looking good in here. Keep up the hard work!!!
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Old 01-19-2011, 07:42 PM   #19
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Default Press Day

Worked later than expected today and rolled right into lifting almost as soon as I got home so I was slightly off my game nutritionally. Won't let that hold me back though. I thought it was a fairly solid workout, I am beginning to love 10s and will be sad to move down to 8s in a few weeks.

Press
85x5
95x5
105x10
105x10
105x14 PR

Incline Press
115x3
130x3
145x9 PR

Pullups
BWx6
BWx5
BWx3

Curls
75x8
75x8
75x8

Can't go to rugby anymore because of school schedule so I needed to do something for conditioning/fat loss. I've been looking at complexes and tried one out tonight. I feel like it was poorly set up, so some tweaking is needed.

BB Complex
45x5 1min/rest

Power Snatchx5
Front Squatx5
Push Pressx5
RDLx5
Rowx5

With just the bar I was pretty smoked by the end. Plan is to go up 10lbs till 95lb and then see where I'm at. On lower body days I may do heavy kettlebell swings/cleans for some hamstring work. Also may break out the sled, we will see how it goes.
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Old 01-19-2011, 08:30 PM   #20
BendtheBar
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Congrats on the PRs.
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