Coop's 5/3/1 log

[Coop]

12/19/2010 5th Cycle/Week 1
Weight: 205

Press
1x5@105
1x5@120
1x10@135 *PR

Pull-Ups
1x10
1x8
1x6

Chins
2x5
1x4

Dips
2x10
1x10@25
1x8@25
1x6@25

[Coop]

12/20/2010 5th Cycle/Week 1

Deads
1x5@225
1x5@255
1x6@295

Shrugs
1x8@225
1x10@225
1x8@245
1x8@275
1x5@295

[brihead301]

Welcome to the 5/3/1 club bud! Stick with it for a very long time, and you will be very happy with the results! Looking forward to seeing your progress!

[Coop]

^ Thanks for stopping by. I'm still working on goals for the upcoming year. #1 will be putting some distance between my squat and bench. Way too close for my comfort.



12/22/2010 5th Cycle/Week 1

Bench
1x5@145
1x5@165
1x14@185

Floor Press
2x10@155
1x8@155
1x7@155
1x6@155

BB Rows
1x8@135
1x8@155
1x8@185
1x6@205
1x5@225

[T o m m Y]

Good work bro

[Coop]

^ Thanks!


12/24/2010 5th Cycle/Week 1

Squats
1x5@165
1x5@190
1x10@215

Leg Press
1x10@8 plates
2x10@10 plates
1x8@10 plates

RDL
1x10@135
1x8@185
2x6@225

Couldn't find the energy to complete the 5th set of either assistance exercise.

[Coop]

12/26/2010 5th Cycle/Week 2

Press
1x3@110
1x3@130
1x8@145 *PR

Pull-Ups
2x8
1x6

Chins
1x8
1x6
1x5

Dips
1x10
2x10@25
1x9@25
1x6@25

[Coop]

12/27/2010 5th Cycle/Week 2

Deads
1x3@245
1x3@275
1x7@305 *PR

Shrugs
1x8@225
1x8@245
1x8@275
1x8@295
1x8@305

[Coop]

12/29/2010 5th Cycle/Week 2

Bench
1x3@155
1x3@175
1x10@205

Floor Press
1x10@155
1x10@175
2x7@175
1x5@175

BB Rows
1x10@135
1x10@155
1x10@185
1x8@205
1x1@205 (lower back started complaining)

DB Rows
1x15@100 (make-up for last set of BB Rows)

[StLRPh]

great job on the PRs. Have you had to reset yet?

[Coop]

^ As a matter of fact, I just reset my presses for a second cycle at 175. I've been able to hit the required reps but I'd like to dial in my form before advancing.



12/31/2010 5th Cycle/Week 2

Squats
1x3@185
1x3@185
1x9@230

Leg Press
1x8@8 Plates
3x8@10 Plates

RDL
1x8@135
1x8@185
1x8@205
1x8@225
1x5@225 (Ran out of steam)

[Coop]

1/2/2011 5th Cycle/Week 3

Press
1x5@120
1x3@135
1x5@150 (felt heavy today)

DB Press
1x8@45
1x8@50
2x5@55

Pull-Ups
2x8
1x5

Chins
1x8
1x5
1x4

*Need to eat more.

[Coop]

01/03/2010 5th Cycle/Week 3

Deads
1x5@255
1x3@295
1x5@325 *PR

Grip started to slip on the last rep. Looks like I'll have to invest in some chalk soon.

Shrugs
1x8@225
1x8@275
1x6@295
1x8@325

[StLRPh]

Nice PR Coop

[Coop]

^ Thanks! I wasn't sure how the day would end. My lower back felt very tight through the warmup sets.



01/05/2011 5th Cycle/Week 3

Bench
1x5@165
1x3@185
1x7@210

Didn't feel well. Skipped the accessory work today.

[Coop]

01/07/2011 5th Cycle/Week 3

Squats
1x5@190
1x3@215
1x8@245 *PR

Hack Squats
1x10@135
4x10@185

New exercise for me. I think I'll like these once I get used to them. I must not have been keeping my midsection tight enough though because I could really feel these in my lower back.

RDL
1x8@135
1x8@185
1x8@225

Lower back was done. On to the deload week.

[Coop]

01/09/2011 5th Cycle/Week 4

Press
1x5@115
1x5@135
1x6@155 *PR

Felt good today. So much for my deload workout.

1-Arm DB Press
1x5@50
1x5@55
1x5@60
1x4@65

Pull-Ups
3x6

Chins
1x6
1x5
1x4
2x3

[Coop]

01/10/2011 5th Cycle/Week 4

Deads
1x5@185
1x5@225
1x5@275
1x3@315
1x3@335

[Coop]

01/12/2010 5th Cycle/Week 4

Bench
1x5@155
1x5@185
1x5@205

Floor Press
1x8@155
1x6@175
1x5@185
1x5@205

BB Rows
1x8@135
1x8@155
1x6@185
1x6@205
1x5@225

[Coop]

01/14/2011 5th Cycle/Week 4

Squat
1x5@185
1x5@225
1x5@245
1x3@255

Hack Squat
1x10@135
2x10@225
1x5@315

RDL
1x8@135
1x8@155
1x8@185
1x8@225
1x4@275

[Coop]

01/16/2011 6th Cycle/Week 1

Press
1x5@105
1x5@120
1x11@135

1-Arm OH DB Press
1x5@50
3x5@55
1x5@60

Pull-ups
3x6

Chins
3x6
1x5

[Coop]

01/17/2011 6th Cycle/Week 1

Deads
1x5@225
1x5@260
1x8@295

Shrugs
1x8@225
1x8@275
1x8@295
1x6@315
1x5@345 (not a lot of hang time on that last rep)

[Coop]

01/19/2011 6th Cycle/Week 1

Bench
1x5@140
1x5@170
1x13@190

Floor Press
1x5@155
3x5@185
1x4@205

BB Rows
1x8@135
1x8@155
1x8@185
2x6@205

DB Rows
1x5@100
1x10@110

[Off Road]

Doing well with all the effort.

[Coop]

^ Appreciate the comments. It helps that I'm still having fun.


01/21/2011 6th Cycle/Week 1

Squats
1x5@175
1x5@205
1x11@225

Hack Squats
5x10@225

RDL
1x8@135
1x8@185
1x8@205
1x4@255

[Coop]

01/24/2011 6th Cycle/Week 2

Press
1x3@110
1x3@130
1x8@145

1-Arm OH DB Press
1x5@55
1x5@60
2x4@65
1x3@65

Pull-Ups
3x6

Chins
1x6
1x5
1x4

Dips
3x12

Cutting back to 3x a week on the workouts to help with recovery.

[Coop]

01/26/2011 6th Cycle/Week 2

Deads
1x3@245
1x3@275
1x6@315

Short and sweet.

[Coop]

01/28/2011 6th Cycle/Week 2

Bench
1x3@160
1x3@180
1x11@205 *PR

Dips
5x6@25

DB Rows
1x10@110
1x8@110
1x8@110

Going to try swapping these out with the BB Rows for a bit. For whatever reason, DB Rows have always felt more taxing. I guess that means they're good for me.

[Coop]

01/29/2011 6th Cycle/Week 2

Squats
1x3@185
1x3@215
1x10@245 *PR

Hack Squats
1x10@225
4x10@275

RDL
1x8@135
1x8@155
1x8@185
1x8@215
1x8@245

Good day.

[Coop]

01/31/2011 6th Cycle/Week 3

Press
1x5@120
1x3@135
1x5@155

1-Arm OH DB Press
2x5@55
2x5@60
1x4@60

Pull-Ups
1x6
2x6@10

Chins
1x5@10
1x4@10
1x3@10

Not so good a day.

[Coop]

02/02/2011 6th Cycle/Week 3

Deads
1x5@260
1x3@295
1x4@335 *PR

Last rep felt ugly.

Shrugs
1x8@225
1x6@265
1x8@295
1x8@315
1x6@315

[Coop]

02/04/2011 6th Cycle/Week 3

Bench
1x5@170
1x3@190
1x7@215

Kind of lost my concentration. Not a good showing.

Dips
1x10
2x8@25
1x6@25
1x4@25

BB Rows
1x8@135
1x8@155
1x8@185
1x6@215
1x5@215

DB Rows
2x10@110

[Coop]

02/05/2011 6th Cycle/Week 3

Squats
1x5@205
1x3@225
1x7@255

Hack Squats
1x10@225
5x10@285

RDL
1x8@135
1x8@155
1x8@185
1x8@215
1x7@225

[Coop]

02/07/2011 6th Cycle/Week 4

Press
1x5@65
1x5@95
1x5@115

[Coop]

02/14/2011 7th Cycle/Week 1

Press
1x5@105
1x5@125
1x8@140

1-Arm OH DB Press
1x5@50
1x5@55
2x5@60
1x4@65

Pull-Ups
3x5

Chins
2x5
1x3

[Coop]

02/18/2011 7th Cycle/Week 1

Deads
1x5@230
1x5@265
1x5@305

Crazy hours at work taking their toll.

[Coop]

02/19/2011 7th Cycle/Week 1

Bench
1x5@155
1x5@175
1x12@195

BB Rows
1x8@135
1x8@155
1x8@175
2x8@195
1x6@195

Dips
4x8
1x20

[Coop]

02/21/2011 7th Cycle/Week 1

Squats
1x5@185
1x5@205
1x10@235

Hack Squats
4x10@225

RDL
1x8@135
1x8@185
1x8@205

Ran out of gas.

[Coop]

02/23/2011 7th Cycle/Week 2

Press
1x3@120
1x3@135
1x6@155

1-Arm OH DB Press
1x5@55
2x5@60
1x5@65
1x4@65

Pull-Ups
3x6
1x4
1x3

Chins
1x4
2x3

[Coop]

02/26/2011 7th Cycle/Week 2

Deads
1x3@255
1x3@295
1x4@335

[Coop]

02/28/2011 7th Cycle/Week 2

Bench
1x3@165
1x3@190
1x7@210

BB Rows
1x8@135
1x8@155
1x8@185
1x8@210
1x6@210

DB Rows
1x10@110

[Coop]

03/02/2011 7th Cycle/Week 2

Squats
1x3@205
1x3@230
1x5@255

Hack Squats
1x10@225
3x10@275
1x10@285

RDL
1x8@135
1x8@155
1x8@185
1x8@225
1x6@245

[Coop]

03/05/2011 7th Cycle/Week 3

Press
1x5@130
1x3@145
1x5@165 *PR

1-Arm OH DB Press
1x5@55
3x5@60
1x3@65

Pull-Ups
1x10
1x8
1x5
1x4
1x3

I'd really like to hit 205 on the press this year.

[Coop]

03/07/2011 7th Cycle/Week 3

Deads
1x5@275
1x3@315
1x3@345

[Coop]

03/09/2011 7th Cycle/Week 3

Bench
1x5@175
1x3@205
1x5@225

BB Rows
1x8@135
1x8@155
1x8@185
1x8@205
1x5@225
1x3@225

DB Rows
2x10@210

Dips
5x10

[Coop]

03/11/2011 7th Cycle/Week 3

Squats
1x5@215
1x3@240
1x3@275

Hack Squats
1x10@225
2x10@275
1x10@295
1x10@315

RDL
1x8@135
1x8@155
1x8@185
1x8@225
1x5@275

[Coop]

03/14/2011 7th Cycle/Week 4

Press
1x5@95
1x5@115
1x5@135
1x4@155

Pull-Ups
5x6