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T o m m Y
03-08-2009, 07:31 PM
Here we go..

Box Squats(90% of 1rm = 245)
Deads(90% of 1rm = 345)
Military Press(90% of 1rm = 130)
CGBP(90% of 1rm = 225)

T o m m Y
03-08-2009, 07:33 PM
3/5/09

Standing Strict Military Press
Barx10
65x5
85x5(65%)
100x5(75%)
115x12(85%)

I may have underestimated my max a bit lol,oh well i guess ill just leave it where it is..

Dips
45#x10x2

Chins
BWx10x2

Rev Pek Deck
70x15x2

T o m m Y
03-09-2009, 03:49 PM
3/9/09

Deadlift
135x5
185x3
205x1
225x5(65%)
250x5(75%)
290x5(85%)

RDL
225x8x3

AB Wheel
3x10

I wasnt feeling it today,work kicked my ass,oh well i still went in and did work and got the reps i needed to on the main lift thats all that matters..

geoffsherman
03-09-2009, 05:23 PM
Good job man, put in the work and you will see some great results...

T o m m Y
03-09-2009, 07:42 PM
thanks for stopping in bro,yeah man thats the plan..I keep hearing good thngs about this program..

wimarine88
03-09-2009, 10:11 PM
Hey man. 5/3/1 is a great program. I personally saw about 70# added on to my deadlift since December utilizing that method. After awhile, I threw in chains, bands and deficits.

Good luck on your path!

T o m m Y
03-09-2009, 10:14 PM
WOW
that is AWSOME progress right there!
how many cycles did it take you?
did you start with 90% of your REAL max?

T o m m Y
03-10-2009, 02:35 PM
3/10/09

CGBP(90% of 1RM=225)
Barx10
95x5
115x3
145x5(65%)
170x5(75%)
190x8(95%)

Incline DB Press
55x10x3

Dips
55x6x2
55x5

Hammer Chins
BWx10,8

AlMohr
03-10-2009, 06:56 PM
Looks like your progressing quite well in short period of time.Give it everything you got on the top set of day, you'll get strong fast. Keep up the good work broski

T o m m Y
03-10-2009, 07:26 PM
i screw up with the % on the last set of 190,it should be 85% not 95% lol

T o m m Y
03-10-2009, 07:27 PM
Looks like your progressing quite well in short period of time.Give it everything you got on the top set of day, you'll get strong fast. Keep up the good work broski

thanks for stopping in man,yeah bro i hope so!

T o m m Y
03-23-2009, 03:36 PM
3/23/09

Standing Strict Military Press
Barx10
65x5
75x3
90x5(65%)
105x5(75%)
120x9(85%)

Dips
60x6x3

Wide Grip Pull Up
BWx5x4

I am back from almost a 2 week lay off,i just have been so busy moving into my new house,but it is pretty much done so i am back and it feels great!
Awsome session,it feel great to be lifting again and BULKING!!!
I am carb cycling this time around for my gain phase,today was a high carb day it felt awsome to eat carbs again lol..

Coke
03-24-2009, 06:04 AM
Good luck in your new home and with these efforts.

Keith
03-24-2009, 08:42 AM
I want to steal your sig! Have fun with the 5/3/1 program, dude! Lots of people are using it now.

T o m m Y
03-25-2009, 09:40 PM
Good luck in your new home and with these efforts.
Thanks Bro


I want to steal your sig! Have fun with the 5/3/1 program, dude! Lots of people are using it now.
hahah,yeah man i will..
Yess lots are using it with awsome progress,i hope im one of them....
DO WORK!

T o m m Y
03-25-2009, 09:40 PM
Well i am a idiot lol,been reading q&a over at elite fts with Jim Wendler and someone asked if he could just use pretty good guesstimate maxes to start the program(thats what i did) and jim said **** no,find your true maxes before even thinking of trying the program,soooo i need to find my TRUE maxes before doing it..I will be finding my maxes this week and starting it next week..STAY TUNED!

T o m m Y
03-30-2009, 02:39 PM
3/30/09

Standing Strict Military Press(Max=155)
90x5(65%)
105x5(75%)
120x9(85%)

Cgbp
135x10,10,10,8

Wide Grip Chins
BWx5x4

Coke
03-31-2009, 06:11 AM
Nice session bro, way to regroup and start over.

T o m m Y
03-31-2009, 09:01 AM
Thanks Bro,its time to get strong,nomore messing around...

wimarine88
03-31-2009, 10:15 AM
WOW
that is AWSOME progress right there!
how many cycles did it take you?
did you start with 90% of your REAL max?

Sorry it took so long to respond. I started out with about 80% of my real max. I was pulling 390 in December, and just pulled 500 at a meet last weekend..you tell me if 5/3/1 works :p

and as far as cycles go, whatever 3 months would amount to..although towards the end we strayed away from the 5/3/1 again pre-competition. Hope it helps, any other ?'s, feel free to ask!

T o m m Y
03-31-2009, 03:30 PM
wow,awsome progress dude!

AlMohr
04-01-2009, 10:20 AM
excellent work with your 85%, if you did nine reps with that you'll blow your old PR out of the water very soon

T o m m Y
04-01-2009, 05:29 PM
excellent work with your 85%, if you did nine reps with that you'll blow your old PR out of the water very soon

Thanks bro!!
Yesss i hope so!

T o m m Y
04-01-2009, 05:29 PM
4/1/09

Deadlift(Max=375)
215x5(65%)
250x5(75%)
285x11(85%)

I could have got more reps with 285 but my grip was slipping hardcore after rep 10,the gym didnt have any chalk today,DOH!

Cambered Bar Gm's
135x3
155x3
175x3
185x3,3
195x3

First time doing these,they are def diff but i like them better then with a straight bar..I am going to keep these for the rest of this cycle..

Standing Pulldown Abs
120x10x4

Keith
04-01-2009, 07:14 PM
Yeah boy!!! At least you were aiming to hit 5 reps, mine was for a single, LOL. That should probably tell me I should bump the weight quite a bit next cycle.

T o m m Y
04-01-2009, 07:15 PM
hahah,yeah dude i would bump it up 15 or so

Pete22
04-01-2009, 07:17 PM
Nice pulling, high rep deads are brutal. I can't even remember the last time I pulled anything over 5 reps.

T o m m Y
04-01-2009, 07:19 PM
thanks man
yess they are very much so lol
my back is so SORE right now lol,tomorow is gonna be a bitch lol.

Coke
04-02-2009, 05:36 AM
Props on the overall effort, especially the deads and GMs.

T o m m Y
10-09-2009, 02:12 PM
10/9/09

Squat
190x3(70%)
220x3(80%)
250x10(90%)(PR)

I only got 7 back in mid july..

Boring But Big
205x10(PR)
185x10
175x10
175x10
175x10

Ab Wheel(27# Chain Around Neck)
10,10,10,10,10

Neck Machine
4x20

T o m m Y
10-09-2009, 07:28 PM
Tire Drags(160lb)
4 Trips at 100ft Each
1 Trip at 50ft

Sledge Hammer Hits On Tire(10lber)
20 Hits Per Side

Coke
10-10-2009, 09:57 AM
Nice seeing the workouts again man.

Off Road
10-10-2009, 11:40 AM
Nice. I like the GPP work. Great for recovery and conditioning.

T o m m Y
10-11-2009, 01:23 PM
Nice seeing the workouts again man.
thanks CoKe!


Nice. I like the GPP work. Great for recovery and conditioning.
Thanks man..Yeah i just started doing it again,ive been slacking on it...

T o m m Y
10-11-2009, 01:24 PM
Tire Drag
90# x 5 trips at 100ft each
30 sec rest after each trip

60# x 3 trips at 100ft each
30 sec rest after each trip

Coke
10-12-2009, 10:07 AM
Way to keep the flow going with those tire drags dude.

T o m m Y
10-12-2009, 04:17 PM
thanks bro,feels good to be doing them again..

T o m m Y
10-12-2009, 04:21 PM
10/12/09

Standing Strict Military Press
120x5(75%)
135x3(85%)
150x5(95%)(PR)
185x0
175x1(PR!)

I got the 185 half way and then just died,so i got pissed and threw 175 on there with no rest and banged that **** out...I bet i could of got 185 if i didnt rep the 150..Oh well im happy with todays ohp...Btw,my ohp has gone up a good 25+ since i started 5/3/1...

135x9(ugh!)
125x9(doh!)
115x10
95x10
95x10

Wide Grip Chin(Dead Hang)
10,7,6

Hammer Chins(Dead Hang)
10,8,6

Did a set of wide then a set of hammer..

Neck Machine
1x40
1x20
1x20

Coke
10-14-2009, 08:52 AM
Super day with the shoulder pressing and all bro.

T o m m Y
10-15-2009, 07:09 PM
Super day with the shoulder pressing and all bro.

Thanks man!

T o m m Y
10-15-2009, 07:13 PM
10/15/09

Close Grip Bench Press
175x5(75%)
200x3(85%)
225x6(95%)(PR)
245x1(PR)
265x0
255x1,1

I felt like doing some singles and stuff to finish out this cycle..Happy with my bench today...

Db Bench
60x15
55x15
50x15

Db Row
130x15(PR)
120x10
120x10

Off Road
10-15-2009, 07:29 PM
Nice job on the PRs :clap:

T o m m Y
10-15-2009, 07:32 PM
Thanks man!

Coke
10-16-2009, 09:05 AM
Damn good session guy, props.

T o m m Y
10-23-2009, 03:34 PM
10/23/09

Standing Strict Military Press
105x5(65%)
120x5(75%)
140x9(85%)(PR)

I wanted more than 9 but i lost my groove afer the 5th rep..I forgot to let my air out and almost passed out,LOL...So yeah after the 5th rep my groove was not there anymore..oh well still hit a PR...

Weighted Dips
35x10
35x10
35x10
35x10
35x10

Wide Grip Chins
5,5,5,5,5

Neck Machine
5x30

Off Road
10-23-2009, 03:52 PM
Great job...you're going to have to change your username.

T o m m Y
10-23-2009, 03:54 PM
haha,thanks bro..

Coke
10-24-2009, 10:11 AM
...you're going to have to change your username.

No kidding, dude ain't even weak, lol.

byronsru24
10-29-2009, 01:44 PM
Definetly stick w/ the 5/3/1. I'm on my 7th wave right now, and the gains keep on comming.

T o m m Y
11-02-2009, 07:04 PM
11/2/09

Standing Strict Military Press
110x5(65%)
125x5(75%)
145x7(85%(PR)

Weighted Dips
45x10
45x10
45x8
45x6
45x6

My dip strength seems to have gone down,im going to keep dips for a few cycles..

Wide Grip Chins
5,5,5,5,5

Hammer Chins
5,5,5,5,5

Neck Machine
3x30

Off Road
11-02-2009, 07:43 PM
Nice pressing Small.

Coke
11-03-2009, 10:48 AM
Solid effort man, way to be stepping to it.

T o m m Y
11-04-2009, 03:48 PM
Thanks guys!

T o m m Y
11-04-2009, 03:50 PM
11/4/09

Deadlift
260x5(65%)
300x5(75%)
345x5(85%)

Just did the reps i needed to today..I was pressed for time today plus i was kinda tired..The baby had me up half the night...

I did a few sets of back raises,gm's and abs,nothing worth posting...

Off Road
11-04-2009, 04:07 PM
Nothing wrong with saving it for next week. Good pulling numbers.

T o m m Y
11-04-2009, 04:09 PM
Thanks man,nah there weak numbers ha,my dl has been weak lately...

T o m m Y
11-10-2009, 07:37 PM
11/10/09

Standing Military Press
120x3(70%)
135x3(80%)
155x4(90%)(PR)

This is a pretty big PR i guess,i only got 150x5 last cycle,plus ive been busting ass at work working 10hr days so im happy with tonights pressing...

Weighted Dips
45x10
45x10
45x10(PR)
45x10(PR)
45x7(PR)

Aaaah so close...Next week i will get 5x10....

Wide Grips Chins
8,8,7

Hammer Chins
5,5

Neck Machine
3x20

Coke
11-10-2009, 09:06 PM
Nice job raising up bro.

T o m m Y
11-14-2009, 05:26 PM
thanks CoKE!

T o m m Y
11-14-2009, 05:29 PM
11/14/09

Deadlift
280x3(70%)
325x3(80%)
365x5(90%)(PR)
315x5

Good deadlif session tonight,365 felt good..I had 1 or 2 left in the tank...I also lost about 2-3lbs this week..Im back down to 182-183..gay...I gotta bump up the cals next week alot more since im busting my ass at work for 10hrs...

Good Mornings
115x15
115x15
115x15

Back Raise(Plate behind Head)
25x15
25x15

Ab Wheel(Chain Around Neck)
27#x15
27#x15
27#x15

Neck Machine
1x50
1x20

Off Road
11-14-2009, 05:37 PM
Awsome deadlift.

T o m m Y
11-14-2009, 05:47 PM
Thanks Bro.

DGabe24
11-14-2009, 06:00 PM
Good deads man...you should just man up and do a meet. My crew convinced me, and it's added so much more direction and focus to my lifts.

You could do one at 181 and just get some numbers.

T o m m Y
11-15-2009, 03:15 PM
11/15/09

Bench Press
165x3(70%)
190x3(80%)
215x7(90%)(PR)
225x2
225x3

Db Incline Press
70x10
65x10
60x10
60x10
60x10

Db Rows(Strapless)
140x10(PR)
130x12/11(Grip Failed)

Csr
2 Pie x 10(PR)
2 Pie x 8(PR)

Neck Machine
1x50

Coke
11-15-2009, 05:38 PM
Props on the new PRs with your deads, benching and rows man.

T o m m Y
11-15-2009, 05:46 PM
Thanks bro!

Off Road
11-15-2009, 05:58 PM
Definately, nice work.

T o m m Y
12-29-2009, 12:11 PM
11/28/09

Standing Military Press
115x5
130x5
150x6(PR)
115x10
115x10
115x10

Form was off on the last set with 150,i stumbled back out of the rack and it just screwed up my groove,oh well **** happens..

Weighted Dips
1x10x3 sets + 27lbs chain around neck

Wide Grip Pull Up
5,5,5,5,5

Neutral Grip Pull Up
5,5,5,5,5

T o m m Y
12-30-2009, 05:19 PM
12/30/09

Deadlift
265x5
305x5
345x8(PR)

Went in there just wanting to get 8..

Good Mornings
185x10
185x10
185x10
185x10
185x10

This has to be a PR for sets and rep,i never done 5 sets of 10 with 185..

Pulldown Abs
5x10

Power Shrugs
225x10
245x10
265x10
285x10

Easy..

Off Road
12-30-2009, 05:33 PM
Definately getting stronger.

T o m m Y
12-30-2009, 05:35 PM
haha,thats the plan!

Thanks bro!

T o m m Y
01-02-2010, 10:11 AM
1/2/09

Bench Press
165x5
185x5
215x9(PR)

Db Bench
60x15
60x15
60x15
60x15
60x14(DOH!)

Db Rows(Strapless)
120x15
130x12
130x10
120x10
120x10

Face Pull
2x25


Well i am really happy with todays training considering i didnt get much sleep last night cuz i was up with the baby,Good way to start off the new year!!

Off Road
01-02-2010, 05:37 PM
Great way to start the New Year...nice job.

Coke
01-03-2010, 12:41 AM
Damn good sessions dude.

Darracq
01-03-2010, 07:54 AM
Nice lifting, Makes me want to get on 5,3,1 and stay there.

T o m m Y
01-03-2010, 09:52 AM
Great way to start the New Year...nice job.
It sure was!
Thanks man..


Damn good sessions dude.
Thanks boss!
More to come.


Nice lifting, Makes me want to get on 5,3,1 and stay there.
Thanks bro,yeah man you should..

T o m m Y
01-03-2010, 01:36 PM
1/3/09

Squat
200x5
230x5
260x9(PR)

Thats all i had time for,i got to the gym very very late..I didnt get to do my dynamic warm up or anything,all my warm ups felt heavy and my last set with 260 didnt feel strong like it should have..i lost count too lol,i wanted 10 oh well...I still hit a nice PR on them so thats cool..

Coke
01-03-2010, 02:11 PM
Nice job with the squats!!

T o m m Y
01-03-2010, 02:23 PM
Nice job with the squats!!

Thanks Coke!

Next week will be better..

T o m m Y
01-06-2010, 05:21 PM
1/6/09

Deadlift
285x3
325x3
365x8(PR)

Very happy with deadlifts today,they felt really easy..My goal was 8 for the day so i stopped,i def had more in me but i met my goal..Thats a pretty big PR as well for me..

Good Morning
205x10
205x10
205x10(PR)
205x10(PR)

Crazy back pump after this..

Back Riase With Plate Behind Head
45# x 15 x 2 Sets

Power Shrugs
315x10(PR)
315x10(PR)
275x10
275x10

I had to lower the weight from 315,i was getting a RIDICULOUS back pump fro the gm's i did that i couldnt take anymore lol,i almost didnt finish my 2nd set of 315 cuz it hurt so bad but pushed thru..

Ab Wheel
5x10

Off Road
01-06-2010, 05:59 PM
Seriously nice deadlifts.

T o m m Y
01-06-2010, 06:04 PM
Seriously nice deadlifts.

Thanks bro,i was very happy with them tonight..

385 next week for my 5/3/1 week..Going to kill it..

slashkills
01-06-2010, 09:01 PM
Im looking through your log and i see youve been beasting it up man. Keep this stuff up!

T o m m Y
01-07-2010, 04:15 PM
Im looking through your log and i see youve been beasting it up man. Keep this stuff up!

Thanks bro!

T o m m Y
01-07-2010, 04:15 PM
Sprints with tire x 20 mins

Coke
01-07-2010, 05:29 PM
Great new PRs and GPP guy.

Off Road
01-07-2010, 05:29 PM
Sprints with tire x 20 mins
How do you do those?

T o m m Y
01-07-2010, 07:22 PM
Great new PRs and GPP guy.
Thanks coke!
They felt good..


How do you do those?
Tie a rope from my pl belt of about 8-10ft long to the tire...
Works good bro,give it a try..

ELmx479
01-07-2010, 07:30 PM
Looks like some nice progress in here, keep at it!

T o m m Y
01-07-2010, 07:31 PM
Thanks bro!
Oh i will no doubt about that..

Off Road
01-07-2010, 08:22 PM
Tie a rope from my pl belt of about 8-10ft long to the tire...
Works good bro,give it a try..
Oh...sled pulls...I do those already, I just don't sprint, I walk.
Haha...I was picturing you doing sprints while rolling a tire :evillaugh:

T o m m Y
01-09-2010, 06:39 AM
Oh...sled pulls...I do those already, I just don't sprint, I walk.
Haha...I was picturing you doing sprints while rolling a tire :evillaugh:

Oooooh haha,yeah i walk with it also but felt like doing some sprints with it...Kicked my ass!

T o m m Y
01-09-2010, 06:42 AM
1/8/09

Bench Press
175x3
200x3
225x6(PR)

I wasn't feeling it on bench today,...I was hoping for 8 but that didnt happen..Plus my elbow was ****ing killing me so that didnt help..I think i need to get a elbow sleeve or something when i bench...The rest of my workout was strong tho,i hate when that happens lol,you feel weak in the begining but midway a switch clicks on and you go crazy lol..

Db Bench
70x12
70x12
70x12
70x10
70x9(ugh)

Db Rows(No Straps
150x8(PR)
150x8(PR)
145x8

Chest Supported Row
2 45's x 10
2 45's x 8

Face Pull
2x20

ELmx479
01-09-2010, 06:49 AM
Strong benching dude! I hope to be repping 2 plates here soon.

T o m m Y
01-09-2010, 07:16 AM
Strong benching dude! I hope to be repping 2 plates here soon.

Thanks bro,i didnt feel right on bench yesterday tho..I have more in me i know this but just had a off day..oh well i will kill it next week thats all...

Yeah bro just stick to the plan and you will get there in no time man..

Off Road
01-09-2010, 07:25 AM
Great rowing. eapecially without straps.

T o m m Y
01-09-2010, 07:50 AM
Thanks man,they are improving nicely..

Coke
01-10-2010, 03:50 AM
That's a very nice workout bro.

T o m m Y
01-10-2010, 12:34 PM
That's a very nice workout bro.


Thanks Bro!

T o m m Y
01-10-2010, 12:36 PM
1/10/10

Squat
215x3
245x3
280x9(BIG PR)


Hack Squat
3x15

Pulldown Abs
3x10

Pressed for time today..Happy how my squat is progressing..

Coke
01-10-2010, 01:45 PM
Squats are huge dude, looking great.

Keith
01-10-2010, 02:17 PM
Hey dude, nice to see you're still progressing! I assume you're enjoying 5/3/1? How long have you been using it for and what gains have you made? Keep up the good work.

T o m m Y
01-10-2010, 02:41 PM
Squats are huge dude, looking great.

There coming along!
thanks man.

T o m m Y
01-10-2010, 02:45 PM
Hey dude, nice to see you're still progressing! I assume you're enjoying 5/3/1? How long have you been using it for and what gains have you made? Keep up the good work.

Thanks Kieth..

Yes i am loving 5/3/1,i have mad pretty big gains on the 4 lifts in the 6 months i have been running it..

Starting Maxes Were..
Squat 275
Bench 245
Deads 375
Military 155

I maxed on the lift about hmm id say about 8 weeks ago..
Squat 345
Bench 275
Dead 425
Military 185

T o m m Y
01-12-2010, 05:44 PM
1/12/09

Standing Military Press
130x5
145x3
165x1(easy)
185x1(not bad)
205x0
205x0
135x8

I said if 165 and 185 felt easy i would go for 205 today,and yeah they did feel easy but 205 is heavy as hell lol..I got it up to about eye level..I will get it soon.........

Weighted Dips
55x8
55x8
55x8
55x7
55x6

Wide Grip Pull Up(Dead Hang)
8,7,7,6,4,4

Damn,dips and pul ups are getting harder with the added bodyweight lol..

Off Road
01-12-2010, 06:16 PM
Damn,dips and pul ups are getting harder with the added bodyweight lol..
Haha welcome to my world :evillaugh:
Very nice pressing!

Coke
01-13-2010, 06:40 AM
Session is nice and on point man.

T o m m Y
01-13-2010, 11:53 AM
Haha welcome to my world :evillaugh:
Very nice pressing!

Haha thanks bro.

Session is nice and on point man.
Thanks coke!

T o m m Y
01-13-2010, 11:55 AM
Band Pulldowns
100 Reps

Band Pushdowns
100 Reps

Band Pull Apart
100 Reps

Get some blood flowing to the upper body..

Foam Roll Upper Body

T o m m Y
01-14-2010, 01:51 PM
1/14/09

Deadlift
305x5
345x3
385x8(PR!)
405x3(PR!)

Very very happy with my deadlift progress..
I could of went for Probably 1-2 more with 405 but i didnt wanna go to absolute failure..
****,i cant wait to see what i pull with 405 2 cycles from now when im fresh..
Btw,i pull overhand up until 405 if anybody cares,lol.
I tired overhand with 405 but my grip was shot by then..

Back Raise With Plate Behind Head
45 x 10 x 5 Sets

Thats all i had time for,i was in a bit of a rush today..

Off Road
01-14-2010, 02:36 PM
Haha...Had to beat me past 400, didn't you :evillaugh:
Nice work.

T o m m Y
01-14-2010, 02:40 PM
Haha...Had to beat me past 400, didn't you :evillaugh:
Nice work.

Thanks Bro!
haha,yeah bro i was feeling really strong today..
I was goign to go for 450 which im pretty sure i can get but decided to just stick to the plan of getting 8 with 385..
I cant wait to see what i can pull with 405 fresh..

Coke
01-14-2010, 03:24 PM
Super deads and recovery work.

T o m m Y
01-14-2010, 03:42 PM
Ha,thanks coke..

T o m m Y
01-16-2010, 12:58 PM
1/16/09

Bench Press
185x5
210x3
235x4(PR)
235x2
235x2
245x2
250x1
255x1
265x1
265x1(Spotter Tap)

Well i tried out a new set up with my feet out wide and push thru the heels,rather then tucked and on my toes..Yeah i dont like it lol,235x4 is pathetic lol...It just didnt feel right..I coudlnt get a good arch,and tightness wasnt there..Oh well you live and you learn..So after that i decided to do doubles and singles..I wanted bench something heavier..I kinda feel 5/3/1 is not so good for the bench,alot of the times the weight feel heavy when they shouldnt..i dont know..I might try something new for bench next cycle...Myabe i need to get under heavier weights for awhile..

Db Rows
160x10(PR)
160x10(PR)
160x10(PR)

Well,im up to the heaviest db's in the gym so i guess im going to have to just work my way up to repping the **** out of the 160's..

Coke
01-16-2010, 01:44 PM
Well,im up to the heaviest db's in the gym so i guess im going to have to just work my way up to repping the **** out of the 160's..

You can always transition from the db rows to bb rowing...repping 160 db's that way is killer.

Off Road
01-16-2010, 03:51 PM
Nice rows for sure.

T o m m Y
01-16-2010, 08:18 PM
You can always transition from the db rows to bb rowing...repping 160 db's that way is killer.
Yeah i know i could but i wanna get up to repping them for 20,thats my goal right now..


Nice rows for sure.
Thanks dude!

T o m m Y
01-18-2010, 06:53 PM
1/18/10

Squat
135x5
135x5
175x5
205x3
245x1
315x5(PR for reps)
365x1(20lb PR!)
315x3(PR for reps)
305x2(PR)
295x3(PR for reps)

315x5,365x1,and 295x3 were below Par.

VERY VERY happy with my squat tonight..I just felt like going in and repping 315 and then i said **** it lets go for a max..Hmmm wonder what i could of got if i didnt rep 315...hmmm 385 maybe..Next time! 405 VERY SOOON!!

Leg Curl
3x10

Standing Pulldown Ab
3x10

Off Road
01-18-2010, 08:32 PM
Whole bunch of squatting going on. Congrats on the PRs.

Coke
01-18-2010, 08:37 PM
Exceptional day with the squats!!

T o m m Y
01-18-2010, 08:40 PM
Thanks guys i was freaking pumped!

T o m m Y
01-27-2010, 07:12 PM
1/27/10

Deadlift
135x10
135x5
185x5
225x3
255x3
295x1
345x1
385x1
405x1
465x1(40LB PR!)
475x0
405x3

Back Raise With Plate On Back
50x10
50x10
45x10
45x10
45x10

Romain Chair Sit Up Plate Behind Head
5x10
10x10
15x10
15x10
15x10

Neck Machine
4x15

Very very happy with my deadlift...
500 is next to get OWNED!!

Off Road
01-27-2010, 07:20 PM
Super heavy PR...congrats.

T o m m Y
01-27-2010, 07:22 PM
Thanks man i am freaking PUMPED..

I cant wait to pull 500,i think i can in a few weeks..

T o m m Y
01-27-2010, 07:31 PM
Im a dummy,i forgot to put i did 455x1(PR) before 465...

Coke
01-27-2010, 07:39 PM
Pulled off some awesome deads bro.

T o m m Y
01-27-2010, 07:54 PM
Thanks coke!

T o m m Y
02-13-2010, 03:40 PM
2/12/10

Standing Military Press
120x5
140x5
155x5
115x10
115x10
115x8


My military press has been feeling pretty heavy lately..I was looking thru my log book at past cycles where my military progress was doing really good and i looked to see what assitance stuff i was doing..I was doing weighted dips 4-5 sets of 8-10 reps every week..I would pick a weight and once i was able to get 8-10 reps for 4-5 sets i would add another 5-10lbs and repeat...Hmm i havent been keeping up with dips lately so this may be the problem too...I dont know..Im going to finish this cycle out and then may lower my training max..Im going to dips like i use to every week..


18# Chain x 8
18# Chain x 6
18# Chain x 5
18# Chain x 5
18# Chain x 4

Weighted Dips
45# x 10
45# x 10
45# x 10
45# x 8
45# x 5

wow,my dip strength has taken a **** lol..

Neck Machine
5x20

T o m m Y
02-13-2010, 03:43 PM
2/13/10

Deadlift
275x5
315x5
355x5

Just getting the reps today,didnt feel like going crazy..

Good Morning
135x10
135x10
135x10

I set the pins at waist level with the bar on them..I never done them that way before,i liked it..I paused each rep on the pins and then exploded up..

Pull Through
3x15

Pulldown Abs
3x15

Nothing crazy today just put in some work..I am still feeling crappy,ive been feeling this way for over a week now...ugh..Hopefully by next week im 100%..

Speedy Gonzalez
02-13-2010, 04:58 PM
Yo what up tommy? It's Beast Genetics form the Forvm!!! Nice work going on homeboy!!!

T o m m Y
02-14-2010, 02:12 PM
Hey,lol!

Thanks bro!

T o m m Y
02-14-2010, 02:13 PM
2/14/10

Dreadmill
30 Mins

Stiff Leg Deadlift
1 x 50

Foam Roll

I cant beleive how sore my hammies are just from those 3 sets of 135 on gm's yesterday..

Off Road
03-14-2010, 08:35 AM
Making good steady progress and using some big weights.

T o m m Y
04-26-2010, 07:41 PM
4/26/10

Standing Strict Military Press
115x5
135x5
155x5(Worse Set Ever)
155x5
135x5
135x5
135x5

My form was HORRIBLE on that 155 set,i lost air after the first rep,i then fel backwards a little then fell foward a little..UGH!! so i got really pissed off and went at it again...

Dips
Bw x 10
Bw x 10
Bw x 10
Bw x 10
Bw x 10

Wide Grip Pull Up(Dead Hang)
Bw x 9(PR)
Bw x 8(PR)
Bw x 6
Bw x 6
Bw x 4

Lat Pulldowns
3 x 10

Skull Crusher
3 x 15

Off Road
04-26-2010, 09:49 PM
Excellent. Have you been MIA from lifting or just from posting?

T o m m Y
04-26-2010, 10:04 PM
Thanks bro!!

Just from posting..

Off Road
04-27-2010, 06:49 AM
Thanks bro!!

Just from posting..
Good to hear. Keep up the good work.

T o m m Y
04-28-2010, 04:43 PM
4/28/10

Deadlift
280x5
320x5
365x10(PR)
425x1

Good Mornings
185x10
185x10
185x10

Romanian Deadlift
275x8
275x8
275x8

Power Shrugs
225x15
225x15
225x15

Romain Chair Sit Up(Plate Behind Head)
20# x 8
20# x 8
20# x 8
20# x 8
20# x 8

Coke
04-28-2010, 07:44 PM
Fine couple of efforts Tommy, glad to see you posting.

T o m m Y
04-28-2010, 08:19 PM
Thanks coke!

T o m m Y
05-04-2010, 10:58 AM
Dreadmill On Incline
15 Mins

Sledge Hammer Hits
10 Hits Per Side For 8 Sets

These felt awsome,really sweated my ass off..
Gotta get into doing GPP again..

StLRPh
05-04-2010, 11:22 AM
A lot of really good work Tommy, congrats on the PR

T o m m Y
05-04-2010, 11:38 AM
Thanks bro,more to come man..

Off Road
05-04-2010, 02:27 PM
Nice pulls.

T o m m Y
05-29-2010, 12:10 PM
5/29/10

Bench Press
Barx10
95x10
115x10
135x5
155x5
185x5
215x5
235x3
225x3
205x3

Db Incline Press
60x10
60x10
60x10
60x10

Wide Grip Csr
2 45's x 8
45 + 25 x 8
45 + 25 x 8
45 + 25 x 8

Face Pull With Light Band
12,12,12

These felt way better then reg face pulls with the cable.

Ez Bar Curl
10,10,10,10

Good workout today..
Ih ave been out for a bit due to a little lower back injury but im back at 100% again..
My lifts have gone down a good 20-40lbs so its time to eat a ton and get them back up again..
Bench felt pretty good,just taking it easy today on it..
I will go heavier next week.

Off Road
05-29-2010, 12:50 PM
Glad you are feeling strong.

Coke
05-29-2010, 06:50 PM
Sorry to hear of your setback, nice seeing you resume things this way man.

T o m m Y
05-31-2010, 01:52 PM
Thanks guys!

T o m m Y
05-31-2010, 01:52 PM
5/31/10

Squat
Bar whatever
135x5
135x5
155x5
185x5
205x5
225x5
245x3
275x3
305x3
225x3
225x3
245x3
245x2
255x2

Lots of squatting today..
After the 305x3 set i brought in my stance a bit and i feel stronger there so i wanted to get some sets in with that..I am going to squat using this stance for now on..

Good Mornings
135x10
135x10
135x10

Pulldown Abs
10,10,10,10

T o m m Y
10-28-2010, 02:14 PM
5/3/1 Week 3

10/20/10

Deadlift
345x5
365x3
385x5(PR)

Just wanted to get 5 tonight.

Power Squat
3 45's Per Side x 10 x 5 Sets

Good Morning
115 x 10 x 5 Sets

Done.
Was pressed for time tonight.


5/3/1 Week 3
10/22/10

Standing Strict Military Press
105x5
135x3
150x6

Big improvement tonight..wow.I guess this weight gain over these past few weeks is really helping..I think i only got 135x7 on week 1..

Barbell Incline Press
145x8
145x8
145x8
145x8
145x8

Chest Supported Row
2 45's x 8
2 45's x 8
2 45's x 8
2 45's x 8
2 45's x 8

Light Band Face Pulls
12,12,12,12,12

Bicep/Forearms

Done.


5/3/1 Week 3
10/26/10

Squat
225x5
255x3
285x7(PR)
315x3

Squat is coming along finally..

Atg Front Squat
185x10
185x10
185x10

Power Squat
3 45's Per Side x 10
3 45's Per Side x 10
3 45's Per Side x 10

Romanian Deadlift
205x10
205x10
205x10
205x10
205x10

Focused on pushing the hips way back..

Ab Wheel With 27# Of Chains Around Neck
10,10,10,10,10

Few sets of calves..

Done.

Getting Strong(er)


5/3/1 Week 3
10/28/10

Bench Press
180x5
205x3
225x7
225x5

Pretty happy how bench went today considering my lower/upper back were still a bit sore from tues workout..


Db Bench
80x10
80x7
80x7
75x7
75x7
60x10

****ing right arm kept giving out..ugh

Db Rows(No Straps)
160x10
140x10
140x10
130x10

Done..Pressed for time today..

Coke
10-28-2010, 07:55 PM
Nice to see you moving on strong again man.

T o m m Y
11-02-2010, 01:25 PM
Thanks bro!

T o m m Y
11-02-2010, 01:27 PM
5/3/1 Week 1
10/31/10

Standing Strict Military Press
105x5
120x5
140x8
140x5
135x5

Crappy diet + missed meals for 2 days + not totally recovered from my bench workout 3 days ago = 140x8..UGH..

2 Sec Paused Incline Barbell Press
135x5
135x5
135x5
135x5
135x5

Should of went heavier.

Pendlay Rows
135x10
135x10
135x10
135x10
135x10

Easy.

Band Face Pulls
15,15,15,15,15

Little bit of bicep/forearm/calves..





5/3/1 Week 1
11/1/10

Deadlift
270x5
310x5
350x10(PR)
405x3(PR for no belt)

Deadlifts felt strong tonight..
Just felt like doing a triple with 405...I cant wait to rep it next cycle..
Im going beltless for now on,until i pull for a max whenever that will be..

Power Squat
4 45's x 10 x 4 Sets

PR all sets..

45 Degree Back Raise With Band
3 x 10

These felt awsome,i really focused on coming all the way up to like a vertical pos.i guess like a Ghetto ghr lol..

Good Mornings
135 x 10
135 x 10
135 x 10

Power Shrugs
315 x 10
315 x 10
315 x 10

PR all sets..

Strength is on the ****ing rise!!

T o m m Y
11-03-2010, 05:35 PM
11/3/10


Bench Press
160x5
185x5
210x5
225x5
225x5

Just prescribed reps today..

Db Bench
80x10
75x10
75x8
70x8

Weak on these today..
My ****ing right arm keeps fatiguing on the last few reps..

Db Rows(No Straps)
160x10
160x10
160x6
160x6

Band Face Pulls
15,15,15,15

Coke
11-03-2010, 06:40 PM
Looking good with those efforts dude, back on track.

T o m m Y
11-03-2010, 06:45 PM
Thanks Coke!
Yes i am =)

T o m m Y
11-08-2010, 12:48 PM
11/8/10

Deadlift
290x3
325x3
375x9(PR)
405x3

Good Morning
155x10
155x10
155x10

Tennis elbow flaring up,ugh.

45 Degree Back Raise With Band
10,10,10

My back was so pumped on that last set i had to sit down before i could walk,lol..

Leg Press
4 45's Per Side x 15 x 3 Sets

Power Shrugs
335x8
335x8
335x8
335x8

Slight pause at the top.

PR all sets.

Heavy Pulldown Abs
8,8,8,8,8,8,8

Lots of calves..

Done.

Coke
11-08-2010, 01:45 PM
Doing fine there guy, way to elevate.

T o m m Y
11-19-2010, 01:57 PM
Thanks man.

T o m m Y
11-19-2010, 02:00 PM
So i have been deloading this whole last week and i am ready to get back in there and kill it!

Checked out Powerliftingwatch.com and there is a IPA raw meet jan 29th that i plan on doing,this will be my first meet ever..

10 weeks out starting tomorrow!

LETS DO THIS!

mchicia1
11-19-2010, 02:00 PM
Are you just using 5/3/1 for deads?

mchicia1
11-19-2010, 02:02 PM
So i have been deloading this whole last week and i am ready to get back in there and kill it!

Checked out Powerliftingwatch.com and there is a IPA raw meet jan 29th that i plan on doing,this will be my first meet ever..

10 weeks out starting tomorrow!

LETS DO THIS!

Where is the meet? I may just go for fun.

T o m m Y
11-19-2010, 02:06 PM
Are you just using 5/3/1 for deads?

I use it for all 4 lifts..
I think im just going to run its for 3 more cycles as my meet prep,Scott Yard over at Elite Fts has done it and he liked it soo..I will just add in some singles and stuff after the main set over the next 10 weeks..


Where is the meet? I may just go for fun.

You should compete too!

Newark..

You close?

mchicia1
11-19-2010, 02:09 PM
I use it for all 4 lifts..
I think im just going to run its for 3 more cycles as my meet prep,Scott Yard over at Elite Fts has done it and he liked it soo..I will just add in some singles and stuff after the main set over the next 10 weeks..



You should compete too!

Newark..

You close?

Sort of...like an hour. I live 1 mile from Trenton. Grew up in south jersey. The only reason I am hesitant about going is because I am still gun shy about my lower back and really pushing it. I have trained 5 months straight now with no back pain and I like it that way :). Maybe by that time i will be over it. But prior to this streak I have been on, I would literally injure it like 3 times a year and would be sidelined for up to 3 months at a time. 5/3/1 and recovery ftw!

T o m m Y
11-19-2010, 02:12 PM
Sort of...like an hour. I live 1 mile from Trenton. Grew up in south jersey.

you ever competed yet?

mchicia1
11-19-2010, 02:23 PM
you ever competed yet?

Nope...only been lifting seriously for like 1.5 years. I will definitely go to one after I hit my 3/4/5 plate milestones. Which are coming up soon.

mchicia1
11-19-2010, 02:43 PM
Oh I just checked it out...its a push/pull meet, which is perfect for me since the only lift I am scared of is the squat. I might be in man. Ill keep you posted.

T o m m Y
11-19-2010, 03:10 PM
awsome bro

T o m m Y
11-20-2010, 01:45 PM
11/20/10

Strict Standing Military Press
105x5
120x5
140x5
135x5
125x5
115x10

Weighted Dips
25 x 8 x 5 Sets

Pull Up
30 Total

Csr
45+25 x 8 x 5 Sets

Barbell Curl
3 x 10

Coke
11-20-2010, 03:54 PM
Nice job overall Tommy.

PLjaysmith
11-20-2010, 05:47 PM
so your'e on here too man, good stuff

give you 3 guesses who i am!

T o m m Y
11-21-2010, 02:33 PM
Nice job overall Tommy.
thanks man


so your'e on here too man, good stuff

give you 3 guesses who i am!

Hmmmm,thats a tough one JAY..Lol.

T o m m Y
11-26-2010, 06:15 PM
11/26/10

Squat(Beltless)
205x5
240x5
275x5
275x5
315x3
315x2

Good Morning
185x5
205x5
205x5
215x5
215x5

Power Squat
3 45's x 10 x 3 Sets

Pulldown Abs
10,10,10

mchicia1
11-26-2010, 06:56 PM
Nice going on the squats...I like the GMs too.

Coke
11-26-2010, 07:57 PM
Great workout man.

T o m m Y
11-29-2010, 12:53 PM
Thanks dude

T o m m Y
11-29-2010, 12:54 PM
11/28/10

Strict Ohp
Warm ups
135 x 3 x 6 Sets
115 x 10

Weighted Dips
25# x 8 x 4 Sets

Csr
2 45's x 8 x 3 Sets

Pendlay Rows
185 x 5 x 3 Sets

Band Face Pull
20,20,20,20

My tendonitis was bothering me the whole workout so yeah didnt go crazy today..

T o m m Y
11-29-2010, 12:57 PM
11/29/10

Deadlift With Elite FTS Pro Short Bands(60ish At The Top)
135x5
155x5
185x5
205x5
225x5
245x5
275x5
315x5
335x3
365x3
375x3
385x3
405x5(No bands,last rep little hitch)

All sets beltless..
These are really going to help my lockout..

45* Back Raise With Band Plus 10# Plate Behind Head
8,8,8,8

Pull Through
10,10,10

Leg Press
30,20,15

Romain Chair Sit Up Plate Behind Head
25# x 6 x 4 Sets

Pulldown Abs
10,10,10

Coke
11-29-2010, 05:03 PM
Looking pretty good for both days bro.

T o m m Y
12-08-2010, 01:34 PM
thanks man!

T o m m Y
12-08-2010, 01:36 PM
12/8/10

Bench Press
95x10
95x5
115x5
135x5
135x5
185x3
205x5
205x5
205x5
205x5
205x5

Close Grip Bench Press
185x8
185x8
185x8

Paused Dumbell Bench
60x8
60x8
60x8
60x8
60x8

Pendlay Row
175x8
175x8
175x8
175x8

Pulldowns
4x10

Bicep/Forearms.

Coke
12-08-2010, 01:48 PM
Effort is solid dude, good volume.

T o m m Y
12-10-2010, 01:05 PM
thanks man it was a good day.

T o m m Y
12-10-2010, 01:06 PM
12/10/10

Deadlift(Beltless)
135x5
135x5
185x5
225x5
275x5
315x3
365x3
405x3
405x3
405x3
425x3
425x3

Pulls felt awsome today..
PR for reps on the 425 sets..

45* Back Raise With Plate Behind Head
20# x 10
20# x 10
20# x 10
20# x 10

Leg Press
5 x 10

Ab Wheel With Chains
3 x 10

Pulldown Abs
3 x 10

Coke
12-10-2010, 05:30 PM
Nice job, serious day with the deads.

T o m m Y
12-23-2010, 03:36 PM
12/21/10

Deadlift
135x5
135x5
185x5
205x5
225x5
265x3
315x3
355x1
385x1
405x1
425x1
445x1
465x1(Beltless PR)
500x0(Add Belt..Speed off the floor was good and then died a little above knees...****!!..Happy as hell how it felt tho..
500x0(Got it off the floor a few inches lol)
485x1(PR)
465x1
405x5(Belt Off)

All beltless up until 500..
Very happy with my deadlift and how it has been feeling lately..
Just got to work my sticking point now and next time i max i will own that **** and then some..

45* Back Raise
4x10

Leg Press
4x15

Pulldown Abs
5x10

T o m m Y
12-23-2010, 03:39 PM
Prowler Push High/Low Handles
8 Trips @ 100ft right into keg load

This was awsome..
I cant wait for santa to bring me some weights to put on the prowler..

Coke
12-23-2010, 05:19 PM
Looking very nice Tommy, including the conditioning work.

T o m m Y
12-24-2010, 01:35 PM
Thanks man my deadlift is feeling awsome right now..

T o m m Y
12-24-2010, 01:36 PM
12/24/10

Strict Ohp
95x5
105x5
120x13

Boring But Big
85x10
85x10
85x10
85x10
85x10

I lowered my training max cause my ohp sucks ass lately..
Im focusing on keeping the elbows tucked and using the lats as a shelf..

Weighted Dips
35x8
35x8
25x8
25x7

Going to be trying to get stronger on these again..
When they were getting stronger so was my ohp and bench..

Pull Ups
5x5

Csr
2 45's x 8
2 45's x 8
2 45's x 8
2 45's x 8

Coke
12-24-2010, 03:54 PM
Fine session overall bro...Happy Holidays.

T o m m Y
01-04-2011, 05:12 PM
I was sick for 4 days last week with the ****s,puke,chills,achey all over,couldnt eat anything,lost weight..
So i been out of the gym for about 8 days now and im ready to get back on the grind..

Im going to give Bill Starr's 5x5 a go for 12 weeks.
I been wanting to try it for a long awhile now..

http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm


Let's do this.

T o m m Y
01-04-2011, 05:14 PM
5x5 Week 1

1/4/10

Squat
125x5
160x5
190x5
220x5
255x5

Bench Press
100x5
125x5
150x5
175x5
200x5

Pendlay Row
90x5
110x5
135x5
155x5
175x5

45* Back Raise With Band
2x10

Romain Chair Sit Up With Plate Behind Head
10# x 10 x 4 Sets

T o m m Y
01-06-2011, 12:31 PM
1/6/11

Squat
125x5
160x5
190x5
190x5

Overhead Press
80x5
100x5
115x5
130x5

Deadlift(Beltless)
235x5
280x5
325x5
375x5

Pulldown Abs
3x10

Neck Machine
5x20

Brian Hopper
01-29-2011, 08:19 AM
:thumbup:

T o m m Y
01-29-2011, 08:25 AM
Thanks Brian!

Brian Hopper
01-29-2011, 08:28 AM
Thanks Brian!

Your welcome!!!

T o m m Y
01-29-2011, 02:29 PM
1/29/11

Strict Ohp
100x3
115x3
130x10(PR)

Paused
115x3
115x3
115x3

Fast and easy.

Pull Ups
50

Weighted Dips
45x10
45x10
45x8
45x8
45x6

D Handle Pulldowns
4x10

Incline Skullcrushers
3x15

Bicep/Forearms/Yoke work.

Im going to keep ohp day in my meet prep and use it as a bench asst. day..
Deadlifts tomorrow..
8 Weeks Out..

Brian Hopper
01-29-2011, 04:15 PM
Nice work on the PR and good job throughout!!! What meet are you doing?

T o m m Y
01-29-2011, 04:50 PM
Nice work on the PR and good job throughout!!! What meet are you doing?

Thanks man it was a real good day..

APA New Jersey Open March 26th.

Brian Hopper
01-29-2011, 04:55 PM
There's alot of meets that weekend, I'm doing one the day after.

T o m m Y
01-29-2011, 04:56 PM
There's alot of meets that weekend, I'm doing one the day after.

Ha,yeah i noticed that too..
You going RAW?

Brian Hopper
01-29-2011, 05:06 PM
Raw, it will be my second one so far. I'm guessing you are doing yours raw as well...

T o m m Y
01-29-2011, 05:07 PM
Yes sir

T o m m Y
01-30-2011, 12:18 PM
1/30/11

Deadlift(Beltless)
315x3
355x3
405x5
435x1
435x1
435x1

Goal today was to just hit 405 for 5 and then hit 3 singles at 90% of my max..

Deadlift With Elite FTS Short Pro Bands(60lbs At Top)
315x5
315x5
315x5
335x5
335x5

These felt awsome and are really going to help my weakness on my deadlift which is just above the knees..
All sets were quick and easy,will add more weight next week..

45* Back Raise With Strong Band
4x10

Heavy Pulldown Abs
6x10

Power Shrugs
315x8
315x8
315x8
315x8
225x20

Brian Hopper
01-30-2011, 03:08 PM
Pulling against bands are fun and will help your deadlift lockout quite a bit.

T o m m Y
01-30-2011, 09:25 PM
Yeah man def!
I mean i can tell they are cause i have to pull fast and hard to pull through to lockout..

T o m m Y
01-31-2011, 02:17 PM
Rdl's
95x10
95x10
95x10
95x10
95x10

Shrugs
95x10
95x10
95x10
95x10
95x10

Band Face Pull
20
20
20
20
20

Foam/Hard ball roll Lats,Upper/Lower Back/Stretching/Contrast Shower..
Woke up pretty sore today so wanna get some blood flowing around..
Bench press tomorrow..

Brian Hopper
01-31-2011, 04:35 PM
How do you like contrast showers?

T o m m Y
01-31-2011, 04:52 PM
How do you like contrast showers?

They feel awsome after a hard session and on off days like i did today..
I feel less sore already after i got done with them today..

Brian Hopper
01-31-2011, 05:33 PM
I've been wanting to try it, maybe someday I will.

T o m m Y
01-31-2011, 05:38 PM
I've been wanting to try it, maybe someday I will.

Next time after you train do it..
1 min hot 1 min cold 3-4 times..

T o m m Y
02-01-2011, 12:55 PM
2/1/11

Bench Press
170x3
195x3
225x5
Paused
245x1
245x1
245x1

Just wanted 5 with 225 and then hit 3 paused singles @ 90% of my max..

Close Grip Floor Press
185x5
205x5
225x4
225x3
225x3 Drop set to 185x10

Csr
2 45's x 10
2 45's x 10

This is all i had time for in the gym..
I finished the rest at home..

Barbell Row
135x10
135x10
135x10
135x10

Band Face Pull
15,15,15,15,15

Barbell Curl
10,10,10,10,10

T o m m Y
02-01-2011, 01:39 PM
Oops,forgot to put the cg floor presses were paused..

Brian Hopper
02-01-2011, 04:17 PM
Nice work Tommy!!!

T o m m Y
02-01-2011, 04:28 PM
Thanks man!

T o m m Y
02-07-2011, 03:08 PM
2/7/11

Squat(Beltless)
220x3
250x3
280x3
315x1

Squat was **** today so i didnt push it..
Everything felt like a fn ton of bricks on my back..

Rdl
225x8
225x8
225x8
225x8
225x8

Band Pull Through
3x15

Hopefully Ohp day tomorrow is better then this **** session today..

Brian Hopper
02-07-2011, 03:14 PM
That's how I've been feeling about my squats here lately.

T o m m Y
02-07-2011, 03:20 PM
That's how I've been feeling about my squats here lately.

Well hopefully our squat will come around and feel strong very soon..7 weeks out!

Brian Hopper
02-07-2011, 03:25 PM
Well hopefully our squat will come around and feel strong very soon..7 weeks out!

Tell me about it, I'm starting one cycle of 531 this week so hopefully it will go good.

T o m m Y
02-08-2011, 11:13 AM
Sounds good bro,i hope it works out for you..

T o m m Y
02-08-2011, 11:14 AM
2/8/11

Strict Ohp
95x5
105x5
125x5
135x5
135x5

Just prescribed..

Pull Ups
5x5

Close Grip Incline Barbell
115x5(Testing the elbow out)
135x10
155x8
155x8
165x6
165x5

Weak sauce at these..

Csr
2 45's x 10
2 45's x 10
2 45's x 10

Dead Stop Dumbell Rows
80x15
80x15

These felt good,makes for no cheating..

Incline Skullcrushers
3x10

Neck Machine
30,20,20,20,20

Ez Bar Curl
7x8

Brian Hopper
02-08-2011, 12:48 PM
Sounds good bro,i hope it works out for you..

Thanks, me too!!!

Nice work on the OHP, and I like the dead stop DB rows.

T o m m Y
02-09-2011, 01:37 PM
Thanks, me too!!!

Nice work on the OHP, and I like the dead stop DB rows.

Thanks B,yeah im going to keep them and keep getting stronger on them each week..

T o m m Y
02-09-2011, 01:37 PM
Foam roll upper/lower back,lats,hammies

Rdl and Row just with the bar for a bunch of reps
Band face pulls for a bunch
Front/side raises with 5lb plates

I feel 10x better already.
Constrast shower now..

Deads tomorrow!

Brian Hopper
02-09-2011, 02:06 PM
Thanks B,yeah im going to keep them and keep getting stronger on them each week..

I've done them once and liked them. I also did pendlay rows this week and liked those also. So I'll be doing those two more often.

Brian Hopper
02-09-2011, 02:10 PM
Foam rolling is something I've been neglecting and I can tell. I really need to get back at it.

T o m m Y
02-09-2011, 02:47 PM
Yeah you should! ha.
Ima go to lowes tomorrow and get a PVC pipe to REALLY roll those muscles down deep,fml that is gonna hurt lol..

Brian Hopper
02-09-2011, 03:11 PM
I was thinking about getting one also, and using that instead of a foam roller.

T o m m Y
02-09-2011, 03:17 PM
I think you should use the foam roller first a bit since havent did it in a bit you know?
PVC pipe is going to KILL you lol..

Brian Hopper
02-09-2011, 04:27 PM
Good point, lol

T o m m Y
02-10-2011, 12:19 PM
2/10/11

Deadlift(Beltless)
280x5
330x5
375x5
405x1

Just prescribed today..
Max reps next week on the "1" week,then 3 singles at 95% of my max..
Everything was overhand grip and quick..

Deadlift With Elite FTS Pro Short Bands(60lbs @ The Top)
345x3
345x3
345x3
355x3
355x3

These felt awsome and they were quick..

45* Back Raise With Strong Band
15,15,12,12,10

Heavy Pulldown Abs
5x10

Power Shrugs
225x15
225x15
225x15

Brian Hopper
02-10-2011, 01:08 PM
Nice deadlift work!!!

T o m m Y
02-10-2011, 01:39 PM
Thanks B!!
It was a awsome day..

T o m m Y
02-12-2011, 04:25 PM
2/12/11

Bench Press
160x5
180x5
205x5(Paused)
225x3(Paused)

Just prescribed today..
Heavy singles next week..

Paused Close Grip Floor Press With Chains
165x5
165x5
175x5
175x5
185x5
185x3
185x8(Chains Off)

Csr
2 45's + 25 x 6
2 45's + 20 x 6
2 45's x 8
2 45's x 8
2 45's x 8

Incline Dumbell
80x7
70x10
70x10
70x10
70x8

Lat Pulldowns
3x8

Neck Machine
3x25

Brian Hopper
02-12-2011, 05:13 PM
Nice session Tommy!!!

Why don't you go for extra reps?

T o m m Y
02-12-2011, 05:52 PM
Thanks bro!!

Thats how its set up the 5/3/1 for powerlifting,you just do prescribed on the "5" week and rep maxes on the "3" and "1" weeks plus a few heavy singles..
Im doing heavy singles next week @ 95% of my max..

Brian Hopper
02-12-2011, 06:02 PM
Is that the same 5/3/1 that Jim Wendler first came out with?

T o m m Y
02-12-2011, 06:04 PM
Is that the same 5/3/1 that Jim Wendler first came out with?

Yeah,but just now he flips it around to 3/5/1 with heavier singles on the 3 and 1 weeks after the rep max sets..

Brian Hopper
02-12-2011, 06:24 PM
Is this from the new book he was coming out with?

T o m m Y
02-13-2011, 02:22 PM
2/13/11

Squat(Beltless)
205x5
235x5
265x5
315x1
315x1

Just prescribed today..
Singles @ 95% of max next week..

Good Mornings
185x10
185x10
185x10

45* Back Raise With Strong Band + Plate Behind Head
10# x 8
5# x 6
Wow these are ****ing hard lol..
No Weight x 10,10

Power Shrug(Overhand Grip)
275x20
275x20
275x15
275x15

Roman Chair Sit Up With Plate Behind Head
20# x 8
25# x 8
25# x 7
25# x 6

Brian Hopper
02-13-2011, 02:27 PM
Good job!!!

T o m m Y
02-15-2011, 06:23 PM
Thanks Bro!

T o m m Y
02-15-2011, 06:27 PM
2/15/11

Strict Ohp
95x5
120x3
135x10(PR)
155x2
165x1
135x5

Decent ohp day considering my abs are fn wrecked and lower back is sore from sunday still..

Pull Ups
50

Close Grip Barbell Incline
165x10
185x3
185x3
175x4
175x4
175x3
175x3

Getting stronger at these,way stronger then last week so that is good..

Deadstop Db Rows
100x10
100x10
100x10

Incline Db Press
60x15
50x15
40x15

Ez Bar Curl
5x10

Neck Machine
20,20,30,30

Brian Hopper
02-15-2011, 06:34 PM
Good job on the OHP PR!!!!

T o m m Y
02-17-2011, 06:51 PM
Thanks man!

T o m m Y
02-17-2011, 06:52 PM
2/17/11

Deadlift(Beltless)
330x5
375x3
420x5(PR)
465x1
465x1
465x1

I am VERY happy with my deadlift..
The singles with 465 were QUICK,i pulled right past my sticking point and now i only slowed down a bit a few inches before lock out..These band deadlifts are REALLY helping for sure..I am VERY confident pulling 500 at the meet..

Deadlift With Elite FTS Short Pro Bands(60ish At The Top)
365x3
365x3
365x3
365x3
365x3

45* Back Raise With Strong Band
12,12,10,10

Heavy Pulldown Abs
4x10

Power Shrugs
315x8
335x8
355x8

Coke
02-17-2011, 08:33 PM
Killer training with the deads, been on a mission man.

Brian Hopper
02-17-2011, 08:34 PM
Nice work on the PR!!! Deadlifts against bands will help your speed and lockout for sure, keep it up.