Andy's 5/3/1 Log

[andys_trim]

DB Bench
50 X 10
60 X 8
70 X 6
80 X 4

Bench Dips
BW X 12
BW X 21
BW X 15

Bench
135 X 10
135 X 10
135 X 10

Incline
115 X 10
115 X 10
115 X 10

Underhand Cable Crossovers
40 X 8
50 X 8
50 X 6

Rope Triceps Extensions
100 X 10
100 X 10
100 X 10

Notes
Good workout. Hauled ass and kept the heart rate up. Got all that plus 1 lap around the track done in 42 minutes. During this winter break, my girlfriend wants to lift with me at the college gym. After today, I decided I will focus a lot on dumbbell exercises during this time since she doesn't have the ability to spot me when I want to go heavy on barbell exercises. I'm still going to bust ass as always, and hope to see the pounds start falling off. Back day tomorrow.

[BendtheBar]

Looks like you kicked into turbo mode on that second set of bench dips.

[andys_trim]

I was challenged that I couldn't beat 15 reps so I just went until failure

[andys_trim]

Deads
225 X 8
225 X 10 (PR)
315 X 2

DB Rows
70 X 10
80 X 8
90 X 6

Lat Pull Down
130 X 8
145 X 6
160 X 4

Assisted Pull Ups (Not exactly sure on weight)
5 reps
6 reps
6 reps

T-Bar Rows
45 X 10
70 X 6
80 X 4

DB Curls
25 X 12
35 X 6

Notes
Another good workout today. I went in knowing I was going to set a rep PR on deads and I did it. Successful day today. Legs tomorrow.

[andys_trim]

Squats
135 X 15 (PR)
185 X 6
225 X 6 (PR) I think...

Leg Press
225 each side X 10 (PR)
225 each side X 8
270 each side X 6 (PR)

Leg Extensions
135 X 10
160 X 10
100 X 20 (PR)

Seated Leg Curls
115 X 8
115 X 8

Plate-Loaded Laying Leg Curls
35 X 8
35 X 8
35 X 8
(All weight and reps for each leg)

Seated Calf Raises
45 X 50
45 X 50

Notes
Pretty awesome workout today. 3rd day working out with my girlfriend at the college gym. In this huge, multi million dollar facility, there are 3 machines dedicated to hamstrings. WTF Looks like I may need to incorporate weighted lunges into my routine if I continue to lift there. I didn't like the 2 machines I used today. Shoulders tomorrow.

[Rich Knapp]

Nice work. Racking up the PR there bro.

[CoopDawg]

Nice seein you crush some prs, i beat my squat pr by 35 pounds the other day 285x1, get this- from the dam bottom position done it at a friends house he uses saw horses to squt with so i had to start out low walk out perform a deep rep and then walk in and set it down deeo

[andys_trim]

Originally Posted by CoopDawg

Nice seein you crush some prs, i beat my squat pr by 35 pounds the other day 285x1, get this- from the dam bottom position done it at a friends house he uses saw horses to squt with so i had to start out low walk out perform a deep rep and then walk in and set it down deeo

That's pretty intense. I got a big squat PR a few weeks ago. This week I focused more on reps.

[BendtheBar]

Lots of leg PRs!

You put in a great effort in 2010 Andy. Keep hard at it next year. Looking to see you bigger and badder next year.

[CoopDawg]

Originally Posted by andys_trim

That's pretty intense. I got a big squat PR a few weeks ago. This week I focused more on reps.

Thanks man, Rep progression is a great way to make progression, Lets put it this way, if you can only bench 185x5- thats estimated at a 215lb bench max, Now if you bump that and do 185x10-thats about 245lb, although the calculation i used are not perfect i can tell you thats basically, only 5 more reps, but 30 more lbs of pressing strength