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Thread: 5/3//1 Finally!!!!

  1. #101
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    6/14 "ME upper"

    1a)Bench (225) 3x1,2
    1b)Pullup (+60) 3x1,2

    2a)DB press (60?) 3,3,3,5,5
    2b)Power curl (65?) 5,5,5,8,8

  2. #102
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    6/16 "ME lower"

    1)zercher squats (225) 3x1,2
    2)1-leg RDLs (45s) 2x8

    3a)Ankle hops 4x10
    3b)Treadmill uphill walk 4x60sec.

  3. #103
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    6/18 "RE upper"

    1)Press
    155 5x1
    145 3x2
    135 2x3

    2a)DB bench (75s) [30 total reps = 6,5,5,5,9]
    2b)Pullup (+15) [30 total reps = 6,5,5,5,4,3,2]

    3a)Farmer's (70s) 4x3 trips ['150ft]
    3b)Shoulder raise (17.5s) 4x10

  4. #104
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    6/19 "RE lower"

    1)1-leg squats (BW+25lb vest) standing on 3 plates 3x5
    2)Goblet RFESS (32.5lbs) 3x25
    3a)Pullthrough 3x10
    3b)Duck walks 3x50 ft.

  5. #105
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    6/21 "ME upper"

    1a)Bench (225) 1,2,2,1,2,2,2 [12 total]
    1b)Pullup (+60) 1,2,2,1,2 ----BW x 10

    2a)DB press
    65 lbs 3x3
    55lbs 2x7

    2b)Power curls (80) 4x5

  6. #106
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    6/26 "RE lower"

    1)RFESS (70) 17,16,25
    2a)Ankle jumps/calf raises
    2b)hang leg raises/planks

  7. #107
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    6/28

    DB bench (80) x 12
    Pullup (+12.5) x 9

    1a)DB farmer's walks
    90s 2x2 trips
    110s 1x2 trips (no straps
    110s 2x2 trips (straps)
    90s 2x2 trips

    1b)DB press ladders (60lbs) 3x2-3-5

    2a)Power curl w/slow negatives
    90lbs 2x5
    thick grip 45lbs 1x8

    2b)facepull

  8. #108
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    7/1

    Deadlift (315) 1x12
    Press (115) 1x8

    3)RFESS (fr sq grip)
    115x10
    115x15

    4)DB Press (70) 3x1-2

  9. #109
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    7/3

    1a)DB Press (70) 3x1,2,3
    1b)Farmer's
    110s 4x1
    95s 5x2

    2a)Inc DB bench (70s) 2x2,3,5
    2b)Lat pulldown (135) 2x3,5,7

    3+)Way too much accessory work while I waited for my wife....
    shoulder raises
    face pulls
    biceps
    triceps
    farmer's....

  10. #110
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    7/5

    1)Deadlift (335) 2x5
    2)DB press (70) 3x2-3-3

    3)RFESS
    95x5
    145x5
    195x5

    4)Incline JM presses 2x6
    5)Lying tricep ext.
    6)Biceps

  11. #111
    Chasing 2000 Raw BendtheBar's Avatar
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    Solid efforts. Keep charging hard.

  12. #112
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    Thanks Bend!

    7/8

    1)DB bench (90s) 5,8

    2a)DB press (75) 3x 1,2
    2b)Farmer's (100s) 6x2 trips

    3a)Incline JM press up to (40s) 3x7
    3b)Cross body hammer curls, up to (30s) 3x6

    4)Facepull 2x20

  13. #113
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    7/10

    1a)Deadlift (295-345 + 25lb weighted vest) 5x1-3
    1b)RFESS (55s +25lb vest) 5x7

    2a)DB press (70) 5x3
    2b)Lat pulldown (135) 5x8

    3a)Incline BB JM press (95) 3x6
    3b)Hammer curls (30s-40s) 3x6

  14. #114
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    7/12 "UPPER"

    1a)DB floor press (100s) 5x1-3
    1b)DB press (60) 5x5-7

    2a)Pullup (+30-60) 5x1-3
    2b)DB row (60) 5x7

    3+)Triceps, shoulders, farmers...

  15. #115
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    7/15

    ***Start of short "cut" 1-2 weeks. Maintenance work + German Body comp.

    Maintanence:
    1a)Db bench (95s) 5,6
    1b)Pullup (+25) 5,6

    ----"German Body comp" (30-60 sec rest only between sets)

    1a)Deadlift
    205x10
    225x10
    225x10

    1b)DB press (40lbs) 3x10/arm

    2a)Goblet RFESS (50lbs) 3x10/leg
    2b)Pulldowns (120) 3x10

    3a)Low inc. DB bench
    40x10
    50x10
    50x8

    3b)DB shoulder raises/high pulls (20s) 3x10

    3c)Facepull (80) 3x10

    ***Next time, first superset maybe heavier lower reps, and the rest lighter higher reps (12-15).

  16. #116
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    7/17 "lactate workout" similar to GBC

    1a)DB press (65) 3x5-6 reps [no rest]
    1b)BW row 3x10 [no rest]
    1c)High inc. DB bench (25s) 3x15 [rest 3-4 mins]

    2a)Goblet step-up (80) 3x5-6 ""
    2b)RDL or Deadlift (135,185,255) 3x8-10
    2c)BW squat/air squat 3x15-30

    3a)Farmer's (95s) 3x2 trips (~100')
    3b)Pushup 3x10
    3c)Kneeling kaiser pulldowns 3x15

    Hate these workouts, but I think they'll help. Next workout or two will be a normal strength/powerbuilding type workout after my refeed on thursday.

  17. #117
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    7/19 "upper"

    1)Press 3x1,2,3 (115,125,135)
    2)DB snatch w/slow negative press (80) 2x1,2,3

    3a)Pulldowns
    150 x 5-5-5
    150 x 5-5-5
    135 x 5-5-5

    3b)DB bench
    80s x 5-5-3
    70s x 5-5-3
    50s x 8-5-5

    4a)shoulder raise
    4b)face pull

  18. #118
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    7/20 "lower" + refeed

    1)Deadlift (305) 15,12

    2)Single leg hack squats (for activation)

    3)Partial RFESS (50s) 2x10

    4)BW lunges to kneeling position (pause on knee) 2x10

  19. #119
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    7/23 "Total body GBC"

    1)Incline DB press (70s) 3x5

    2a)Hang snatch pull (135-155) 3x10 [60s rest]
    2b)Stepups (+30) 3x10/leg [""]

    3a)Squat (185) "1 1/4 reps 3x10
    3b)Pulldown (120-135) 3x10

    4a)Lying leg curl (90-115) 3x5-7 [45s rest]
    4b)Pushups 3x10-12
    4c)Face pull 3x12-15

  20. #120
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    7/24 "Total Body EDT(heavy)"

    1)Circuit 15 mins
    Deadlift (305) 6x5,3 [33 total reps]
    Pullup (BW) 6x5, 3 [33 total reps]

    2)Circuit 15 mins
    Push press (135) 5x5
    Goblet RFESS 1.5 reps (60lbs) 5x4

    3a)Squeeze press 3x5-8 (40-50s)
    3b)Lying rear delts 3x20 (15s)

    4a)Lying leg curls 3x5-7
    4b)Shoulder raises (15lbs) 3x10

    ***Really tough workout. Gonna go lighter on thursday and friday to focus on recovery.

  21. #121
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    7/26 "lower"

    1)Sumo deadlifts
    (275)3x3

    2a)Partial squats [bottom half]
    205x5
    215x5
    225x5
    205x10
    --------[60 sec rest between 2b]

    2b)Walking lunges
    (30s)2x16
    (goblet 50lbs) 2x16

    3a)High peterson stepups
    (30) 4x5/leg
    --------[30 sec between 3b]
    3b)RFESS (goblet 60lbs) 4x12/leg

    4a)ankle hops
    4b)seated calves

  22. #122
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    7/27 "upper"

    1a)Push press (165) 5x2 [10 sec rest]
    1b)DB floor press (85s) 5x4 [""]
    1c)DB JM press (40s) 5x6 [""]
    1d)skull crushers (50-60lbs) 5x8 [1min rest]
    ---------------------------

    2a)Hang snatch pull (205-235) 5x2[""]
    2b)chinup (BW) 5x4 [""]
    2c)Rev. power curls (70) 5x6
    2d)BB curl (65) 5x5-8

    3)Pulldowns 3x10
    4)pusup 3x12

    5)triceps

  23. #123
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    7/29 "A"

    1)Hang high pulls (155) 3x2-3-5
    2)RFESS [hamstring focus] (40s) 3x3-5-10

    3)Lactic circuit [no rest between moves]
    -RDL (115) 2x20,15
    -Pulldown (90) 2x20,15
    -Inc bench (30s) 2x20,15

    4)Triceps

  24. #124
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    7/31 "B"

    1)Push press (155) 3x2-3-5
    2)High bar bottom partial squats (245) 3x2-3-5

    3)Lactate complex
    -DB bench (65s) 4x12,12,8,8
    -Pullup (BW) 4x8,8,6,5
    -Stepups (BW) 4x10/leg
    -Band pulldowns (black band) 4x18-20
    -Band presses (red band) 4x18-20
    -RFESS (BW) 4x10/leg
    --------------------------------------------
    [no rest between exercises, rest 2-4 minutes after all exercises]

    ***Next time, drop lower body, or just do RFESS for lower body.

    4)Band triceps.

  25. #125
    fat submariner
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    I've just started on a 5/3/1 routine and, not being that experienced in it (and really busy at work so not having the time to spend ages researching it) I've downloaded the Wendler 5/3/1 app for my phone... I noticed you said about a version and I wondered if you're using the app too?

    obviously you're doing a lot more than what's detailed in the app but, if you are using it, I just wondered what you thought of it?

    anyway, you seem to be consitently smashing the sessions in so great work danki!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

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