ROM's 5/3/1 sessions

[Jen]

Bench 1/1/10x5/3/5@150/165/175

I think it means 1X5 at 150, 1X3 at 165, and 1X10 at 175......... but thats just a guess

[Fazc]

Thanks Jen.

Originally Posted by RobMoriRB

I will make it easier
1x5@150
1x3@165
10x5@170
that is my bad, next time I will do an expand tree of each work out so it will be easier to understand. This is my first log so I am learning on the go. Sorry

No need to apologise, just interested in what you're doing.

Good luck Rob.

[RobMoriRB]

Originally Posted by Fazc

Thanks Jen.



No need to apologise, just interested in what you're doing.

Good luck Rob.

no it is my fault I am kind of new at this, an it would look better if i did an extending list like i did their

[RobMoriRB]

Work out #37 Lower Body
Front squat
1x3@180lbs
1x3@205lbs
1x8@215lbs
3x4@225
Note: Neck started to stiff up for no reason, but still kept going.
Back squat
1x3@205lbs
1x3@225lbs
2x8@260
1x2@260*
Note:*=I used a Box for the last set, an had to bail on the 3rd rep.
Dead Lifts(stiff/Normal)
1x3@205lbs
1x3@225lbs(did two sets of this for the normal dead lifts)
3x8@260lbs(my body wanted to quit but pushed out the last 2 reps of each set)
Single Calf Raise:
1x3@100lbs
1x3@130lbs
3x8@180lbs
On Field Training:
Weighted Sled runs
4x20yrds@45lb weight
2x20@BW
training Course
2x30 double rope smashes
2x course(iggy shuffle with hands, an cone drills)
2x20 wall jumps
2x20 ball toss downs


Breakfast:
-3 apples

Lunch:
-3 pack of twinks
-1(10) nuggets
-1 Large Fry
-1 Large drink

Total Cals:2015/4200

Going to bulk up to 230lbs, this is going to feel good to eat like a monster lol.

[BendtheBar]

Solid work and good food to boot.

[RobMoriRB]

Bench
1x3@150lbs
1x3@165lbs
3x8@195lbs
DB bench
1x3@60lbs
1x3@65lbs
3x8@70lbs
Bent Fly
1x3@25lbs
1x3@35lbs
3x8@40lbs
Con. Curl
1x3@30lbs
1x3@40lbs
5x4@50lbs

Breakfast:
4 pancakes
1 apple
1 orange
1 cup of coke
1 protein mix

Lunch:
1 protein bar(32g of protein)
1 Mr noodle raw
1 sunny D drink
1 pack of poptarts
1 protein mix(after work out)

total cals:2066.2/4800

BW:226lbs

Question: Has anyone use the Mutant REHAB(post work out) or There Whey protein?

[RobMoriRB]

week 1
Monday:
Squat, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
Bench press, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)
BB Row, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)
Note: Squat Accessories

Wednesday:
Bench press, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
Dead Lift, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)
Squat, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)
Note: Bench Accessories

Friday:
BB Row, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
Squat, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)
Bench press, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)
Note: Back Accessories

Week 2

Monday:
Squat, 5 X 3 (45%, 75%, 85%, 90%, 95% of attempted three rep max)
Bench press, 5 X 3 (40%, 65%, 80%, 85%, 90% of attempted three rep max)
BB ROW, 5 X 3 (50%, 55%, 60%, 75%, 80% of attempted three rep max)
Note: Squat Accessories

Wednesday:
Bench press, 5 X 3 (45%, 75%, 85%, 90%, 95% of attempted three rep max)
Dead Lift, 5 X 3 (40%, 65%, 80%, 85%, 90% of attempted three rep max)
Squat,5 X 3 (50%, 55%, 60%, 75%, 80% of attempted three rep max)
Note: Bench Accessories

Friday:
BB Row, 5 X 3 (45%, 75%, 85%, 90%, 95% of attempted three rep max)
Squat, 5 X 3 (40%, 65%, 80%, 85%, 90% of attempted three rep max)
Bench press, 5 X 3 (50%, 55%, 60%, 75%, 80% of attempted three rep max)
Note: DL Accessories

Week 3
Monday:
Squat, 5 X 1 (65%, 85%, 90%, 95%, 100% of attempted One rep max)
Bench press, 5 X 1 (70%, 80%, 85%, 90%, 95% of attempted One rep max)
BB Row, 5 X 1 (60%, 75%, 80%, 85%, 90% of attempted One rep max)
Note: Squat Accessories

Wednesday:
Bench press, 5 X 1 (65%, 85%, 90%, 95%, 100% of attempted One rep max)
Dead Lift, 5 X 1 (70%, 80%, 85%, 90%, 95% of attempted One rep max)
Squat,5 X 1 (60%, 75%, 80%, 85%, 90% of attempted One rep max)
Note: Bench Accessories

Friday:
BB ROW, 5 X 1 (65%, 85%, 90%, 95%, 100% of attempted One rep max)
Squat, 5 X 1 (70%, 80%, 85%, 90%, 95% of attempted One rep max)
Bench press, 5 X 1 (60%, 75%, 80%, 85%, 90% of attempted One rep max)
Note: DL Accessories

[BendtheBar]

Looks ok to me. Let it rip.

[RobMoriRB]

Squat
155x5
185x5
225x5
250x5
290x5
Note: all the weight was to light for the first work out of my PL Career .

Bench
135x5
155x5
175x5
195x5
225x5(last rep was a struggle)
Note:The weight to start was to light till i got to 225.

BB ROW
85x5
111x5
135x5
Could not finish an I am unable to do upper body for a week due to Elbow tendinitis

Single Leg press
180x5/5/5/5/5

Leg curl
75x5/5/5/5/5

Calf raise
225x5/5/5/5/5

breakfast:
2-40z steak
3 pancakes
2 hash brown
1 cup of coke
2 eggs
1 protein bar

Lunch:
1 Mr. noodle, raw
1 protein shake
1 protein bar
1 pack of pop tarts

[Ryano]

breakfast:
2-40z steak......Really... two 40oz steaks?????