Jwood's 5/3/1 Log

[jwood]

Originally Posted by dmaipa

It's war time brother!

Friday Week 1, Cycle 1

Deadlifts
295x5
335x5
385x11
This felt pretty awesome, I have not gotten crazy on deadlifts for a while. This felt great and I think I had one or two more in the tank. I also did a static hold on the last rep for probably 30 seconds, no problem. Feeling great.

Leg Press
4 plates x 15
6 plates x 12
8 plates x 3 x 10
Felt good, did not push it too hard just got some good reps

Hyperextensions
BW x 3 x 15

Stretching!

My back is tight, but I feel pretty good. The quote from dmaipa real got my head right today, thanks bud!

[jwood]

Friday ME Bench Press
I probably should not have done this but it will only be for another week. Once I start working full time, I will only be running 5/3/1 so I figure two weeks will not hurt me too much.

Reverse Band Bench Press w/ strong bands
245x10
335x8
415x3
465x1
485x1
415x3
2 board reverse band bench (close grip)
405x6

This was crazy I have never done this before and the weight just flew up. It was crazy! That is all I did so my chest can recover for 5/3/1 on monday.

[Bodybygamma]

Originally Posted by jwood

Friday ME Bench Press
I probably should not have done this but it will only be for another week. Once I start working full time, I will only be running 5/3/1 so I figure two weeks will not hurt me too much.

Reverse Band Bench Press w/ strong bands
245x10
335x8
415x3
465x1
485x1
415x3
2 board reverse band bench (close grip)
405x6

This was crazy I have never done this before and the weight just flew up. It was crazy! That is all I did so my chest can recover for 5/3/1 on monday.

It shouldn't hurt you too much. I been playing around with my westside stuff and 5/3/1 training since I been using it on the squat and narrow grip bench for such a long while now that standard boring but big stuff is just to boring lol.

[gaspers04]

Training is looking good JW.

[BendtheBar]

Originally Posted by jwood

Friday Week 1, Cycle 1

Deadlifts
295x5
335x5
385x11
This felt pretty awesome, I have not gotten crazy on deadlifts for a while. This felt great and I think I had one or two more in the tank. I also did a static hold on the last rep for probably 30 seconds, no problem. Feeling great.

Nice work. After I get to about 10 reps on any heavy deads I'm about to check out.

[jwood]

Thanks guys, I have some serious soreness in my lower back and traps today!!

[jwood]

Saturday Accessory Day

Chin Ups w/ fat gripz
10, 9, 9

Powercleans w/ fat gripz
135x3x5

Cable Lateral Raise
25x10
35x10
40x10
superset w/

Single Arm Lat Pulldown
150x3x10

Preacher Curls
75x3x12

I also am messing around a little with my bench set up for competition. I am debating on tucking my feet, it forces me to arch harder and really squeeze my back muscles. Not sure, I am going to give it a try for real on monday and see how my sets feel. I just feel that I am getting loose at the bottom sometimes.

[BendtheBar]

Originally Posted by jwood

I also am messing around a little with my bench set up for competition. I am debating on tucking my feet, it forces me to arch harder and really squeeze my back muscles. Not sure, I am going to give it a try for real on monday and see how my sets feel. I just feel that I am getting loose at the bottom sometimes.

Hope it works out for you. I often let me feet slide so to speak. I know it's supposed to help, but mentally for me it often feels like the impact is minimal. I do tuck, but at times not deeply, and I often don't do much leg drive.

[muscle_g]

385 for 11 reps!!! Strong lifting right there!!

[jwood]

Originally Posted by BendtheBar

Hope it works out for you. I often let me feet slide so to speak. I know it's supposed to help, but mentally for me it often feels like the impact is minimal. I do tuck, but at times not deeply, and I often don't do much leg drive.

I try to tuck but I do not ever feel really tight. Then today I messed around with a set up I saw in a you tube video and I definitely felt a lot tighter. Not sure how much it will help me but I at least need to try. I think it will also prevent me from cheating by pulling my butt off the bench. I have a tendency to do this.



This is the video that I have been watching and seemed to help me feel better with my set up.

Originally Posted by muscle_g

385 for 11 reps!!! Strong lifting right there!!

thanks man, it felt great at the time, but now I am paying for it with this soreness