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  1. Replies
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    1-15-2013 Pectoral Work Dumbbell Flat Bench...

    1-15-2013

    Pectoral Work

    Dumbbell Flat Bench (Elbows Tucked a lot to maximize range of motion and tricep/shoulder involvement)
    25 pound dumbbells x 5
    40 pound dumbbells x 5

    65 pound...
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    1-14-2013 Lat Work 5 sets of Wide Grip...

    1-14-2013

    Lat Work

    5 sets of Wide Grip Pull Ups (didn't count reps, went for feel in the lats)
    5 sets of Chin Ups (didn't count reps, went for feel in the lats)

    Dumbbell Row
    50 pounds x...
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    Yuck, deloads haha. How's the body feeling KD?...

    Yuck, deloads haha. How's the body feeling KD? Beat up after last cycle?
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    Posterior Chain Work Dead Stop Deadlift Bar x...

    Posterior Chain Work

    Dead Stop Deadlift
    Bar x 10
    135 pounds x 3
    185 pounds x 3
    225 pounds x 3
    245 pounds x 3
    255 pounds x 3
    255 pounds x 3
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    I'm doing a lot of stuff man, what can I say....

    I'm doing a lot of stuff man, what can I say. Having to eat like 3500 calories a day to gain.
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    1-10-2013 Suns out Guns out I've lowered...

    1-10-2013

    Suns out Guns out

    I've lowered the weight on all arm exercises in favor of contraction and ROM. Unfortunately, biceps were still smoked from Lats day. Only went 6 sets for them.


    ...
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    1-9-2013 Quadpocalypse Didn't push legs...

    1-9-2013

    Quadpocalypse

    Didn't push legs very hard today. Last week was brutal on the legs, and I have hammies on 1-11-2013.

    Squats - 5 second pause in the hole

    135 pounds x 5
    135 pounds...
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    Strong haha! I saw that in your log, too bad I'm...

    Strong haha! I saw that in your log, too bad I'm not true to that motto anymore.

    Thanks! LOL, I knew that artist was sketchy.... My webcam reverses all images. My left arm in the picture is my...
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    Strong work Randoja! 275 x 10 x 3 is strong as...

    Strong work Randoja! 275 x 10 x 3 is strong as fuark
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    Wow, 125 pound one arm rows? Damn Vin, you must...

    Wow, 125 pound one arm rows? Damn Vin, you must have gotten a lot stronger. Take care of the hammy man!
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    Strong work Nick! I always love your routines,...

    Strong work Nick! I always love your routines, very low volume high intensity compound movements. What's your bodyweight at nowadays?
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    Hell yeah! came back just in time to see you hit...

    Hell yeah! came back just in time to see you hit a 300 bench. That's insane man, 300 pounds is huge. Almost at 3 PPS.
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    Strong work as always Layzie. Good to see you're...

    Strong work as always Layzie. Good to see you're still killing it.

    Out of curiousity, how do you like the speed work? I was considering doing a bit high rep explosive stuff, but I opted for cleans...
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    Damn KD, you're getting strong as hell. Can't...

    Damn KD, you're getting strong as hell. Can't believe you're already almost done with cycle 8. How's 5/3/1 been treating you these past couple months?
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    1-8-2012 So, the changes I've made to back...

    1-8-2012

    So, the changes I've made to back workouts are that I've drastically reduced weight to get scapular retraction and lat activation down consistently. I've been really focusing on external...
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    Hey everyone, I know it's been a while since I've...

    Hey everyone, I know it's been a while since I've posted, but it's a new year, and my major resolution is to be more organized with my life in general. Weightlifting is one of my main priorities in...
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    for 5/3/1 week Squats - 230 x 4 Bench Press...

    for 5/3/1 week

    Squats - 230 x 4

    Bench Press - 165 x 4

    Deadlift - 250 x 10 (lol) Huge PB

    Cycle 3
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    Thanks guys!

    Thanks guys!
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    Strong work as of late Jim! You've been doing...

    Strong work as of late Jim! You've been doing some nice benching in these past couple weeks. It seems like it's PRs every day man
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    Strong work Hunter! I knew you had a lot more in...

    Strong work Hunter! I knew you had a lot more in you than 225. Form is looking good, and you're looking slim man!
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    Strong work Vin!

    Strong work Vin!
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    OHP looks good man! Strong work, as always. ...

    OHP looks good man! Strong work, as always.

    Going to failure will take it's toll later on down the road, I know it must sound like a broken record, but you'll notice it as you hit cycles 5/6,...
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    Strong work Nick! Switching routines?

    Strong work Nick! Switching routines?
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    Strong work Rich! It's always exciting to see...

    Strong work Rich! It's always exciting to see your training max above your actual max. Glad to see you getting stronger
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    Strong work Randoja! With the Packers Game,...

    Strong work Randoja!


    With the Packers Game, I was ****ed off too. But when you think about it, there wasn't much that could be done.

    In general, it was a BS call. But the head ref was a...
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    5/3/1 Cycle 2 Week 3 Day 1 Push Press Day ...

    5/3/1 Cycle 2 Week 3 Day 1

    Push Press Day

    Training Max - 126.5

    Weight (Goal) Actual

    95 - (5) 5
    110 - (3) 3
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    Thanks everyone, got some work done today as well.

    Thanks everyone, got some work done today as well.
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    Strong work Jim! I felt so happy for you when you...

    Strong work Jim! I felt so happy for you when you locked that sucker out, wish I could have seen the dance :thumbs_up:
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    Strong work Jay! Pressing looks ok, but you need...

    Strong work Jay! Pressing looks ok, but you need to push your head through so that the bar is in a straight line. Other than, up the weight and smash it man :flex:
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    God damn Randoja, strong work. 13 reps is beast...

    God damn Randoja, strong work. 13 reps is beast mode bro.

    You're on a roll man :flex:
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    Thanks Hunter! Haha you bet Rich! I play...

    Thanks Hunter!

    Haha you bet Rich!

    I play the guitar and I'm in the school "rock band".

    It's basically 2 people on keyboard, 2 people on guitar, a drummer, and we all do a little bit of...
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    5/3/1 Cycle 1 Week 2 Day 6 Deadlift Day ...

    5/3/1 Cycle 1 Week 2 Day 6

    Deadlift Day

    Training Max - 265

    Weight (Goal) Actual

    220 - (3) 3
    225 - (3) 3
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    Thanks everyone!

    Thanks everyone!
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    Looks like a lot of fun Chad!

    Looks like a lot of fun Chad!
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    Jeez KD, strong Squats. I'm going to catch up to...

    Jeez KD, strong Squats. I'm going to catch up to you one of these days! :rolleyes:

    You absolutely destroyed all of your week 3 lifts.
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