Decided to start 531 for my bench. It helped my DL and Squat, so I know it works. Getting my RAW number up will only help my shirted numbers.
Starting with a 355 1RM (was 385 :( )
Wide Grip Pullups
Rolling DB Extensions
Not used to this high rep crap haha, but felt good. Got my pump on. I might switch it around to my bench assist day though.
We'll talk. I'm actually doing 5/3/1 in conjunction with my shirt work. I'm going to see how it works out his cycle. Next week I'm in my shirt (was supposed to be this week but since we didn't have a crew I had to switch it around). So far I like the way it's setup. 2 weeks raw, 1 week shirt till about 8 weeks out when it switches to 2 weeks shirted one week raw. I can help you plan it if you want to give it a run with me.
It's tough starting out at 10% less then your actual 1RM, and then basing percentages off that. The weight just feels too damn light. But after a few months, it all starts to make sense just why that is important to do that. Have fun!
Good deal on going with the 5-3-1...super session bro.
15" Box w/ Bands
Standing Cable Crunches
Short on accessory work. Since Im off schedule, and DL'n on Sat, I didnt want to overdo it. My old azz needs rest between squatting and DL'n.
Them squats are excellent guy, props.
Damn Brian sorry about your back. Trust me, I've dealt with crap like this for years so I know what you're going through. I usually tweak mine on the dumbest crap too. Do you have access to a reverse hyper? That thing has been a training saver for me. Chiro helped some too. Heal up man.
Too bad about the Phillies... Cubs in 2010!!! :ninja:
Pinky on ring
HS dip machine
3 PPS x12 x3
Rope pressdowns s/s Rev pec Deck
150(stack)x12x3 s/s 140x10x3
I really dont know whats going on with my upper body strength the last month or so. My numbers are declining and my strength is zapped. I feel that there's something wrong. I dont know, its just not right. I was benching 510 shirted JUST 2 MONTHS AGO, and now I cant hit 455. Everything is heavy. WTF
Hey Jackass...think this could have anything to do with it? LOL
10-19 - Bench
10-23 - Bench Assist
10-26 - Shirt Bench
10-27 - Upper Accessory
10-30 - Bench Assist
11-2 - 531 Bench
11-6 - Bench
Christ when do you have a down week on the bench? We will talk about a program tomorrow.
Props to Sam, Tim, and Chris at the Delaware APA meet today. Everyone kikd azz and put up great numbers. Congrats guys:thumbup:
(70%) 370x3x6 (90 sec rest between sets)
Acessory Circuit (90 sec rest between exercises)
2 sets each
Bent Over Rows
Didnt have time to DL yesterday because I went to assist the crew at the Deleware APA meet. Got done work today and had about 50 minutes before the gym closed, so I cut the accessories down and got finished just as the lights went off.
That's the way to be doing it, get in there, get the work done and over with.
Hey Brian, thank you for all that you did for us at the meet. Hope to be able to repay you soon at a meet of your own. I'm going to keep a journal in here now, and i'll also be following along with yours and the rest of the crew. So if you need something don"t be affraid to ask, and i'll try my best to help or lead you in the right direction.
You still got a damn good session in in such a short amount of time. Good stuff man!
In San Diego for the Birds/Chargers game until Monday night so I got hooked up with World Gym out here and would like to get there at least twice between drunken episodes haha
bar x a mil
Close Grip Pushdowns
Seated Cable Rows
Got in and did what I needed. I was happy with the bench considering the HUGE hangover I had. Squats were HEAVy going up too. A little too big of a jump and missed 515 coming out of the hole. Dropped to 495 for a single and called it a day. Id like to get DLn in too this week there, so will see how it goes.
Good work considering the "liquid diet" you were on the night before, training usually makes me feel better (if I don't puke).
Eagles vs. Bears next Sunday... in Chicago... u scared??? :evillaugh: (I know we suck).