Jwood's 5/3/1 Log

[Coke]

Looks good man, raising up!!

[jwood1988]

Monday Week 4, Cycle 1 Deload Week

Bench Press
195x5
215x5
225x5
Most of these reps were done with a good pause and really worked on my set up and staying tight.

Dumbbell Bench
100s x 10, 10, 10, 9, 8 PR
Last week I only got 2 sets of 10 so I added a set of ten so I am counting that as a PR

Dumbbell Rows no straps!
100s x 10
125s x 3 x 10 PR for reps
125s x 9 form was getting bad, did a tenth rep but it was ugly

Overhead Cable Tricep Extension
50x15
70x14
80x12, 12
These felt great and awesome pump in the triceps

Awesome workout for a deload. I am going to skip squats tomorrow due to my hamstring which is feeling much better. I think I am going to wait and just do a speed squat session on friday to feel it out and hop back into 5/3/1 next week. More foam rolling to be done

[jwood1988]

Tuesday Week 4, Cycle 1 Deload

Today was a serious deload day, just loosened up my legs and got a good pump

Hyperextensions
BW x 3 x 20

Leg Press
3 plates each side x 3 sets x 20
3 plates x 35 reps, had plenty more left in me

Hyperextensions
2x15 good stretch at bottom

10 minutes of cardio

Foam rolling when I got home. Feeling good today, hamstring is almost 100%. I plan to do a speed day on friday for squats and deads. Then I will resume 5/3/1 next week for my second cycle

[jwood1988]

Thursday Week 4, Cycle 1 Deload

Military Press
115x5
125x5
135x5

Dip Machine
135x12
195x12
295x3x12
This felt awesome, it may be a PR but I am not tracking that

Pullups and Lat Pulldown Gironda Style
Pullups x BW x 4 x 8
Lat Pulldown 140x4x8
This was done as described in Vince Gironda's 8x8 program, I did a set of pull ups 15-30 sec rest and then lat pulldown, 15-30 sec rest, back to pull ups for 4 sets of each exercise, pretty intense

Dumbbell Tricep Extension
30s x 3 x 10

Great workout, deload is almost over, Tomorrow I think I am going to do speed squats, not quite sure yet

[mchicia1]

First cycle deload? Wait until you hit the weights again next week. You will feel like superman...they really do work.

Also, didn't get a chance to check out that PL gym in Bristol yet. I am so close to hitting my 315/405/500 goal, that I am just going to stick it out with this gym so my rythm doesn't get messed up. Probably 6 weeks away from that goal.

[jwood1988]

First cycle deload? Wait until you hit the weights again next week. You will feel like superman...they really do work.

Also, didn't get a chance to check out that PL gym in Bristol yet. I am so close to hitting my 315/405/500 goal, that I am just going to stick it out with this gym so my rythm doesn't get messed up. Probably 6 weeks away from that goal.

thanks man, I am really looking forward to crushing my next cyle.

Stick with what you are doing then, and rush those goals bud!

[jwood1988]

Friday Week 4, Cycle 1

Speed Squats
Everything plus 2 sets of chains on each side

135x2x3
185x2x2
225x8 sets x 2 reps

Felt awesome, I do miss using chains but 5/3/1 is working great so I have to stick with it.

Abs
Weighted Leg Raise
Decline Sit ups
Twist Machine
*I like the weighted leg raise machine it hits the abs hard but also works the hip flexors hard.

Good workout, my hamstring felt great. Did not feel any tightness or pain in the hamstring so I am ready to start my next cycle!

Another note, I am reading Beyond Bodybuilding by Pavel and it is awesome. There are so many things I want to try but I am going to have to wait a while. Everything is so hardcore, I want to do it. Maybe after my competition, for anyone that has read the book, I want to do the russian squat assault cycle, 6 weeks of hardcore squatting.

[jwood1988]

Monday Week 1, cycle 2!!

Bench Press
250x5
265x5
280x6
Not quite a PR, but these were very good reps, set up is getting more comfortable

Dumbbell Bench
100s x 3 x 10
100s x 7, 6
these felt good, tough though

Dumbbell Row
125s x 5 x 10 PR
gonna step it up to 12 reps next week

Overhead Tricep Extension
60x12
80x10
100x7
90x10
good pump in the triceps

I was pretty tired today, but was able to push through and get my reps in plus one on bench, so still a good workout. I had to wake up at 430 am yesterday

[jwood1988]

Tuesday Week 1, Cycle 2

Squat
385x5
415x5
445x9 PR
For some reason my first two work sets felt extremely heavy, but then once I got fired up for my last set it felt great. I think I was going deeper with the heavier weight than my first two sets.

Pull Throughs
130x12
150x3x12
150x10
This gave me a crazy pump in my lower back, never really did these before but I am going to keep them for a while. They feel very good on the back and legs.

Single Leg Hack Squats
1 plate x 5 each leg
25 pound plate each side x 4 x 10 each leg
Tried to work on depth and my legs were just worn out.

The first week of 5/3/1 is always the hardest to me, but I think the way Wendler has set it up in his new book will be much better. I will have to wait and see when the book comes out.

[Coke]

Quite impressed with the super new PRs!!

[jwood1988]

Thursday Week 1, Cycle 2

Overhead Press
145x5
155x5
165x10 PR!
this was a huge number for me, great start!

Dips
BW x 2 x 20
Big Badass chain around my neck!!
x 12, 10, 9
These were incredibly difficult, triceps and chest were dying!

Pull Ups
BW x 3 x 10
BW x 8, 7
I tweaked my form slightly on pull ups since I am reading a book by Pavel, he says rather than just bringing your chin over the bar you should lean back and pull your upper chest to the bar. These are much harder and work the back a lot better. I like them better squeeze and pump.

Row Machine
150x3x10
Just for something a little extra

Awesome Workout I am feeling very strong, but I guarantee my neck will be really sore later, the chain I used is a little long so it causes me to lean forward a bit. But it works the triceps and chest great! Awesome workout and I can not wait to just eat for hours!

[Off Road]

Strong stuff in here.

[jwood1988]

Friday Week 1, Cycle 2

Deadlift
315x5
355x5
405x11 PR!!!
Deadlifts felt great today, stopped when my form started to suffer

Leg Press
3 plates each side x 12
5 plates x 10
6 plates x 3 x 10

Pull throughs
150x 3 x 10

Awesome workout, sucks I have to go to work today.

[T o m m Y]

We got a PR machine here!
Strong work bro,esp on sq and dl.

[Coke]

Looking stellar with those deads man.

[jwood1988]

Thanks a lot guys I am working my butt off to hit good numbers in my next meet

[StLRPh]

Huge PR on deadlifts!

[jwood1988]

Thanks guys!!!

Saturday Extra Workout

Pullups 6-8 sets of 7-8 reps
I am focusing on my form here and pulling my upper chest to the bar and not just trying to swing my chin over the bar.

Cable Lateral Raises
30x3x10

Standing Preacher Curls
75 x 3 x 10

Also did a sled workout that consisted of pretty much every upper body movement, hit everything, chest, back, shoulders, and arms. Great pump

[jwood1988]

Monday Week 2, Cycle 2

Bench Press
265x3
280x3
300x3
No PR today, the weights felt very heavy and I think this was due to some work I did this weekend. tons of yard work yesterday, but its all good I hit my numbers.

Dumbbell Bench
100s x 3 x 10

Dumbbell Row
125s x 3 x 12 PR
I cut the volume a bit today, I was not really feeling it.

Bench Lockouts
315x3
365x2
405xM, I was disappointed here, I thought this should have been easy.
365x1
315x1
I think I need to do lockouts more, my other tricep work is not really helping my bench.So I am going to focus on lockouts for a while. I can definitely feel it in my triceps.

Alright workout, nothing great.

[mchicia1]

Good benching either way...the fatigue was probably from hitting 10 reps on ur military plus doing yard work over the weekend. No big deal.

[jwood1988]

Tuesday Week 2, Cycle 2

Squats
415x3
440x3
470x5 PR
I focused on staying tight and really sitting back and taking control of my hip flexors. This helped me to stay tight and hit better depth for each rep.

Pull Throughs
150x4x12
150x15
Each week I am going to add another set of 15.

Step Ups
135x 5 sets x 5 reps each leg
I have not done these for a while and I really like them. I think they are here to stay for a while, really hit the quads and help balance. I am going to take out all machine work and switch to something else. I read some bad stuff about the leg press in Pavels book, and it scared me.

Much better workout than yesterday, I am back on track!

[Off Road]

Holy crap...big squat!

[jwood1988]

Holy crap...big squat!

Thanks a lot bud!

[Coke]

Major props on the big squats bro.

[jwood1988]

Major props on the big squats bro.

Thanks a lot man!