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combatzr2
03-28-2010, 12:00 PM
Ok well i started this 5 days ago, so i'll back date and post the whole week here, i'll up date this once a week at minimum.

24 March (my first day, did not have a military max so it was a little heavy)
Standing Military
135x5
135x5
145x7
Front Raises
30x10 for 3 sets
35x10 for 1 set
Up right rows
80x8x1
100x8x3
DB shrugs
100x10x4

25 March
DL (went a little heavy on this, did not do 90% of my max did 90% of 100% of my max and was supposed to do 400 for my last lift but my gym did not have 2 1/2s so i went 405 and not thinking about my collars weighting 5lbs ea. it ended up at 415 anyways good clean lift for 8 i thought.
355x5
375x5
415x8
DB Rows
90x10x4
leg curls
125x10x4
Z-Squats
185x10x4

OFF DAY

27 March (also did not do 90% of 90% but 90% of 100% i will adjust next week)
Bench
250x5
270x5
285x8
DB Incline
70x10x3
75x10x2
Front Pull Downs
80x10x4
85x10x1
Dips
45lbsx10x1
65lbsx10x2
70lbsx10x1
75lbsx9x1

28 March
Squats
325x5 (deep box squat)
350x5 (deep box squat)
370x10

Box Bar Lunges
115x10x1
95x10x3
Good Mornings
135x10x2
155x10x1
185x10x2
Ab Wheel
BWx15x1
BWx10x2
my abs where toasted after that, let me know what you all think i'm looking foward to week too can't wait. i'll do the right percentages and hopefully not burn out to soon.

StLRPh
03-28-2010, 12:47 PM
good start and good luck!

nickp8
03-28-2010, 01:49 PM
Good choice going with 5/3/1. I have been on it for a year and a half with some great results. You have some strong numbers too, just make sure you don't start to heavy. It will cause you to stall out real fast. Be patient and you will be really happy with the results.

combatzr2
03-31-2010, 08:13 AM
Did Military press today on week two of 5/3/1
Standing Military
125x3
130x3
140x6
DB Bench
80x10x5
Chin Ups
BWx10
BWx8x2sets with 2 assisted
BWx2x1 set 6 assisted did not make it to 10
straight bar skulls
65x15x1
75x12x3
65x12x1 set

Great workout i'm feeling it. Once again i puked after my second set of Pull Up's really pushing myself. I like using the percentages and know what i have to do each day and force my last set of reps..

combatzr2
04-01-2010, 09:24 AM
Right to the Point:
DL
370x3
390x3
415x9 1 better than last week.
leg curls
125x10x3sets
135x10x2sets
LegPress
490x10x4sets
560x10 for 1set
Hang Crunches
BWx20x5sets

Really good workout felt it loving the 5/3/1 so far

combatzr2
04-04-2010, 09:05 AM
After two days off because of missions i did my second Bench day with 3 on the 5/3/1
http://www.youtube.com/watch?v=MzoXSzRiRa4
Bench
250x3
265x3
280x3+ 8 times total

DB Incline
70x10x2
75x10x3

Bar Rows
135x10
155x10x2
165x10
155x10

Tri Press Down
90x10x3
100x8
90x10

Ab Wheel
BWx10x3

had an ok workout was a little tired, the heat is getting bad over here that may have something to do with it. We'll see how my leg day goes tomorrow

combatzr2
04-07-2010, 10:29 PM
this is my April 6th workout
Week two
Squat
370x3 (box)
395x3 (box)
420x5 (lost concentration should of done more)

Goodmornings
135x10
155x10
185x10x2
195x10

Zercher squats
185x10x3
225x10x2

all in all a pretty good workout for how busy i am getting again.

StLRPh
04-08-2010, 05:48 AM
Great work on the last couple sessions!

combatzr2
04-11-2010, 03:09 AM
9 April's workout (yeah got busy running missions here but still getting it done)
this is my heavy week
Military Press (i do them standing to the front)
115x5
130x3
145x7(really surprised i got 7 i'm really weak on standing front military)

DB Bench (Oh i felt the burn)
80x10x2
90x10x3 (both where "WORK" sets but i got 10)

Shrugs
225x10x2
245x10
265x10x2

Seated DB overhead extensions (both at once)
80x15
90x12x2
90x10x2

not to bad of a workout today i'm doing deadlift i'll get that up as soon as i'm done, hope to have a new vid for technique purposes. plus i get a kick out of watching myself pull mad weight motivation is the key!!

combatzr2
04-15-2010, 11:19 PM
April 11 Workout a few days late on posting and well i'm missing days like crazy picked up mission tempo a little but here ya go
Deadlift
345x5
390x3
435x8 (video on the video page)

SLDL
185x10x3
195x10x2

Leg Press
500x10x3
540x10
600x10

Ab Wheel
BWx10x5

pretty good workout i thought

combatzr2
04-15-2010, 11:22 PM
13 April Bench Day 3rd week on 531
Bench
235x5
265x3
295x6 (video also on video page)

DB Incline
75x10x3
80x10x2

Pull Ups
BWx10x5 (got 8 on my middle two sets on my own little help on the last two and last two sets i got ten on my own again)

Dips
45x10x2
55x10
65x10
75x10

i think i'm missing my squat day its he 16th and i have not done them yet thinking of just going into the deload week and pickign it all up again next week been to busy to do ****, but i need to stay in the damn gym its the only thing that keeps me sane over here FML

Cmanuel
04-16-2010, 09:25 AM
Subbing to your log. You are a strong dude. Thank you for what you do for our country too!

combatzr2
04-17-2010, 08:32 AM
Deload day 1
Military Press
60x5
80x5
95x5

DB Rows
45x10x3
DB Militray
40x10x4
Rope Press Downs
80x10x4
Rotate Cuff work

light light day felt good to go to the gym today had to many days off

combatzr2
04-21-2010, 08:50 AM
its not that i have not been updating, i have just not been lifting it was my deload week and i've been way to busy on mission to lift so i said screw it and just took most of the week off. But i'm back on my second rotation of 5/3/1

Military Press
120x5
130x5
135x8

Incline Press (bar)
165x10x3
175x10
185x10

DB Rows
70x10x3
80x10x2 (Puked on my 4th set)

Rev. Bench
215x10x4
225x8 on own 2 with a spot 10 total

feeling stronger i think, still loving the 5/3/1 lost about 4lbs due to it heating up over here and working more. 204lbs today

combatzr2
04-22-2010, 12:38 PM
Deadlifts
355x5
375x5
400x10 needed 5+ got 10

Leg Curls
125x10x4

Leg Press
560x10x3
610x10
630x10

Ab Wheel
BWx12x5

Awesome DL day, Will have video's up

combatzr2
04-24-2010, 08:45 AM
Bench
235x5
250x5
290x10

DB seated military
70x10x2
60x10x2 (was not feeling well)(went and puked)
80x9 got stuck on the 10th, **** day

Bent over Bar Rows
135x10
155x10x4

Rope pulldowns
90x10
100x10
110x10x3

lost another 2 pounds down to 202 now lost 6 pounds in about 2 weeks the damn heat over here is getting bad..but i'm staying strong so that's a plus

combatzr2
04-26-2010, 08:25 AM
Squat
355x5
375x5
500x5+ only got 5

Goodmornings
135x10
185x10x4

Zurcher squats
225x10x2
225x9
185x10x2

felt sick so i quick the workout for the day
this is my second month of my 5/3/1 my bench and dead's are going thru the roof but my squats are not doing well!!! any help is grateful!!!

combatzr2
04-28-2010, 09:43 AM
Military press
130x3
135x3
145x5, not as good as i had hoped but i'll take it anyway i can

Incline bar press
155x10
165x10
185x10x2
190x10

Shrug;s
225x10
275x10x3
315x10 (w/straps)

Skulls
80x10
90x10x2
100x10x2

pretty good workout seeing how it was 100 degrees in the gym i'll take them anyways i can get them now adays