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bubs126
05-29-2011, 06:50 AM
5 rep week:
Mil Press:
warm up:
bar x10
bar+efs mini monstersx8
bar+efs mini monsterx8
working set:
95x5
115x5
135x8
finishing set:
mini monsters+95lbsx5

Dips:
35x12
45x11
45x10

DB C&P:
35x10
35x8
35x8
35x8

DB Farmers Walk:
55'sx50yardsx6

bubs126
05-29-2011, 11:34 AM
Deadlift day:
DL:
Warm up:
95x10, 135x8, 185x8
205x5, 225x5, 275x7

Leg Press:
6platesx10, 8platesx10, 8 platesx10, 8platesx10

Good mornings:
efs mini monster bands+barx12, efs mmb+95x12x3

DL towel gripped holds:
245x12sec, 265x12sec, 265x12sec, 225x15sec

bubs126
05-31-2011, 01:27 PM
Chest Day:
Floor Press:
Warm up:
Monster Band Push upsx10, 135x10, 185x8
Working Sets:
205x5, 225x5, 245x7

Monster Band Tricep Pulldowns: 15x4 30sec rest inbetween

DB Elevator Bench: 35x17,15,12,10 35x12,10,10,10 35x12,7,8,9

Softball game later tonight!

bubs126
06-04-2011, 11:00 AM
Squats:
Warm up:
barx12,bar+EFS Mini Monstersx10,bands+135x8
Working Set:
185+bandx5, 205+bx5,225+bx1(pathetic),135+bx12

1 Legged Leg Press:
4platesx10x3

Finisher:
Push Press:95+Deadlift:135+BW Pushups:4x10

Pathetic day doing squats. Gotta keep working at it no excuses but I twirked by knee playing softball thats why it might be low or just that I havent done legs in a while. Or just being a pussy!!!

bubs126
06-06-2011, 08:32 PM
3 rep week:
Military Press:
Warm UP:
barx10, 95x10, 95x10
Working set:
115x3, 135x3, 155x8

1 Arm DB Press:
50x10x4

Dips: (superset with chains no rest each series)
2chainsx8,1chainx8,bwx8
2chainsx8,1chainx8,bwx7

Felt good went to hit some balls after that. Legs are recovering so hopefully I'll be able to get some DL in tomorrow!! Those squats killed me!

byronsru24
06-09-2011, 12:12 AM
I ran the 5/3/1 for over a year and saw good gains from it. Whats the reasoning w/ the bands on the squat day?