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Thread: 5/3/1 Method

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  1. #1
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    5/3/1 Method

    1/3/09 ME Bench

    2-Board
    Barx10x2
    115x5
    135x5
    165x3
    Add 2-Board
    205x3
    225x3
    255x3
    275x2(Ugh!)
    265X3

    I will get 275-280 next week...

    Skulls With Straight Bar
    55x15,12

    DB Row
    95x10x3

    Rev Peck Deck
    70x20,12

    DB Curl
    30x10x2
    Last edited by NJPWRLFTR; 01-04-2009 at 02:43 PM.

  2. #2
    Senior Member AlMohr's Avatar
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    Good luck on your journey, I'll be following. Is this your first time training westside?

  3. #3
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    thanks man,ive been doing it for a few months..

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    1/5/08 DE SQ/DL

    Speed Box Squats(50% of 1RM)
    Barx10x2
    95x5
    135x3
    155x2x10

    Sumo Speed Deads(50% of 1RM)
    205x1x10

    First time trying sumo,it feels alot better then conv.gonna stick with these for awhile..

    Pull Throughs
    80x15x2
    80x12

    Standing AB Wheel x2

    OMFG these were KILLER!

    AB Wheel
    3x10

  5. #5
    Senior Member AlMohr's Avatar
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    Quote Originally Posted by NJPWRLFTR View Post
    1/5/08 DE SQ/DL

    Speed Box Squats(50% of 1RM)
    Barx10x2
    95x5
    135x3
    155x2x10

    Sumo Speed Deads(50% of 1RM)
    205x1x10

    First time trying sumo,it feels alot better then conv.gonna stick with these for awhile..

    Pull Throughs
    80x15x2
    80x12

    Standing AB Wheel x2

    OMFG these were KILLER!

    AB Wheel
    3x10
    Good work. The ab wheel is great if you can do it, last time I tried i went down and didn't come up lol

  6. #6
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    thanks bro,did you try it standing?

  7. #7
    Senior Member AlMohr's Avatar
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    Quote Originally Posted by NJPWRLFTR View Post
    thanks bro,did you try it standing?
    it was standin, but really for me more like a controlled fall

  8. #8
    TJW
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    Nice work man, I'll be following your progress to get some ideas.

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    Thanks Bro,good to have you along..

  10. #10
    I Wanna Taco johnnyo_99's Avatar
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    Looks good, we're in about the same boat. I've been doing westside for several months but I've just finally realized I was doing alot wrong. I think i'm on track now, I'll watch your progress - i started a log so people can keep me honest and get feedback.
    Last edited by johnnyo_99; 01-06-2009 at 09:39 PM.

  11. #11
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    thanks man,good to have you along..

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    1/7/09 DE BENCH

    Speed Bench(55% 1RM)
    BarxAlot
    95x5
    135x3
    155x3x8

    4 Board(Close Grip,Index Finger Right At Smooth)
    225x3
    265x3
    280x3(PR)

    Hs Iso-Lateral Row
    4ppsx8,8,6

    never used this,wanted to see how it hit my back..

    Pull Ups
    BWx8

    Standing Strict Military Press
    135x8,4

    Def gotta start doing these more..

    BB Curl
    115x8,6

    Plate Pinches
    10's x 1 Min x 2

  13. #13
    I Wanna Taco johnnyo_99's Avatar
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    good stuff, I'm a big advocate of overhead presses.

  14. #14
    Go Bears Pete22's Avatar
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    Good work in here. What are your training goals this year?
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  15. #15
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    thanks man..

    Dead 500
    Squat 405
    Bench 315+
    Strict OH Press 205
    Last edited by NJPWRLFTR; 01-09-2009 at 07:45 PM.

  16. #16
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    1/10/09 ME SQ/DL

    Rack Pulls 6" Below Knee
    135x3
    225x3
    315x3
    345x3
    365x3
    375x3

    After the rack pulls i decided to **** around with my stance hand placement on deads from the floor..I saw over at elite fitness a vid of one of them deadlifting like this so i said let me give it a try,he had shoulder width stance and hands outside of his shoulders pinky near the rings and WOW it felt ****ing awsome i was able to get my ass down alot and pull fast off the floor...Im going to do this stance/hand placement on rack deads next week and blow away this weeks 3RM,oh yeah i was just ****ing around with a few sets of 275 and 315 and everything felt strong and fast off the floor...

    Dimmel Deads
    135x15x3

    Pull Throughs
    62.5x20x2

    Pulldown Abs
    70x20
    75x15

  17. #17
    Senior Member ehubbard's Avatar
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    Strong work in here. Are you plan on doing the IPA Jerset Meet on Jan 25?

  18. #18
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    Thanks bro!

    Nah i dont think i am going to be able to make it,i will be out of town that day...

    sucks....

    are you going to be competing?

  19. #19
    Senior Member ehubbard's Avatar
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    Quote Originally Posted by NJPWRLFTR View Post
    Thanks bro!

    Nah i dont think i am going to be able to make it,i will be out of town that day...

    sucks....

    are you going to be competing?
    Havent made up my mind yet.

  20. #20
    TJW
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    Nice work man! I can't wait to cycle in rack pulls. I have only done them once before, and I have heard about how helpful they are.

  21. #21
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    I like your training. It looks very solid. Seems like you have a pretty solid plan in place. Keep up the good work!

  22. #22
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    Quote Originally Posted by gatorman2k6 View Post
    Nice work man! I can't wait to cycle in rack pulls. I have only done them once before, and I have heard about how helpful they are.
    thanks brotha,yeah man i would def throw them in on your ME day..

    Quote Originally Posted by jbrin0tk View Post
    I like your training. It looks very solid. Seems like you have a pretty solid plan in place. Keep up the good work!
    Hey man thanks,your training is looking SOLID as well i will def be following..

  23. #23
    Senior Member AlMohr's Avatar
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    Good work and exellent exercise selection

  24. #24
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    thanks man!

    the dimmel deads felt pretty damn goood..

  25. #25
    I Wanna Taco johnnyo_99's Avatar
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    nice, i had forgotten about cycling dimels into my routine. how often do you cycle deadlifts on your ME squat/dl day? I have been doing them every third week, what are your thoughts?

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