CO05 Takes on 5/3/1

[tim290280]

Just reading through: do you take a log with you to the gym?

And your comment about everyone should have a sled is so true. I'm making one soon out of an old tire.

 

[co05]

Nope, no log. I do have a spread sheet that covers my weights and percentages for each lift during my cycle, but no spiral notebooks or anything. I usually work it out in my head and memorize it before hitting the gym.

 

[tim290280]

^^ I don't have a notebook, just a scrap of paper. The reason I asked was you had several posts where you stated you had forgotten what you were meant to be doing. Might be a good idea just to have the piece of paper to record it all and take with you.

 

[Bulkboy]

alittle deload does a body good. session looks good bro

 

[PrinceVegeta]

Everything looks good here man!

 

[co05]

Didn't really feel like driving out to the gym so I trained at home. I almost forgot how nice it is to train at home. There are less distractions, the weights I need are always available and there aren't people curling in the squat rack. If I had a few more pieces of equipment, I would cancel my membership.


Week 4 Day 2: Bench Press

Bench Press

85 x 5​

105 x 5​

125 x 5​

CG Bench Press

125 x 10​

125 x 10​

135 x 10​

135 x 10​

Pullups

BW x 10​

BW x 10​

BW x 8​

BW x 8​

BW x 8​

Kroc Rows (I'm calling them Kroc Rows from now on!)

55 x 12​

55 x 12​

55 x 12​

​

 

[PrinceVegeta]

Nice session man, in order to call them kroc rows, get 25 reps!

 

[Bulkboy]

nice session, strong close grips and solid pullups bro

 

[co05]

I got back from work late-ish so I didn't feel like driving to the gym. Thus, it was another training day at home.


Week 4 Day 3: Deadlift

Deadlift

115 x 5​

145 x 5​

175 x 5​

Shrug

175 x 10​

175 x 10​

Goodmorning

115 x 8​

115 x 8​

135 x 8​

135 x 8​

DB Lunge

25 x 10​

30 x 10​

Hanging Leg Raise

BW x 6​

BW x 6​

BW x 10​

​

 

[ironheart]

good deadlifting bro. overall a solid session. good selection of excersises.

 

[Bulkboy]

good session mate. i envy u for having access to a home gym.

 

[co05]

So I skipped military press day last week because I was too busy to get in the gym. I had work and I was busy with friends.
But I did happen to do a few things that is helping my squat. First thing is that I started to warm up for all days with just the bar Squats. It's a good warm up and I really want to nail good form into my brain. Second, I moved the bar down from my traps to my traps/reardelts. I think it really helped.
That and 5/3/1 is pretty awesome.

Cycle 2

Week 1 Day 1: Squat

Warm up: Sled Dragging

90 x 60yds (Forward)​

90 x 60yds (Backward)​

90 x 60yds (Forward)​

90 x 60yds (Backward)​

Squat

165 x 5​

190 x 5​

215 x 7 (New 7RM and best rep record with 215!)​

Goodmorning

115 x 10​

115 x 10​

135 x 10​

135 x 10​

Roman Chair Sit Up

BW x 10​

BW+10 x 10​

BW+10 x 10​

BW+25 x 5 (fux too hard)​

BW+10 x 10​

Sled Dragging

90 x 60yds (Forward)​

90 x 60yds (Backward)​

135 x 30yds (Forward)​

135 x 30yds (Backward)​

135 x 30yds (Forward)​

135 x 30yds (Backward)​

​

I am not walking tomorrowwwwwwwwwb:

 

[Pickle]

So I skipped military press day last week because I was too busy to get in the gym. I had work and I was busy with friends.
But I did happen to do a few things that is helping my squat. First thing is that I started to warm up for all days with just the bar Squats. It's a good warm up and I really want to nail good form into my brain. Second, I moved the bar down from my traps to my traps/reardelts. I think it really helped.
That and 5/3/1 is pretty awesome.

Cycle 2

Week 1 Day 1: Squat

Warm up: Sled Dragging

90 x 60yds (Forward)​

90 x 60yds (Backward)​

90 x 60yds (Forward)​

90 x 60yds (Backward)​

Squat

165 x 5​

190 x 5​

215 x 7 (New 7RM and best rep record with 215!)​

Goodmorning

115 x 10​

115 x 10​

135 x 10​

135 x 10​

Roman Chair Sit Up

BW x 10​

BW+10 x 10​

BW+10 x 10​

BW+25 x 5 (fux too hard)​

BW+10 x 10​

Sled Dragging

90 x 60yds (Forward)​

90 x 60yds (Backward)​

135 x 30yds (Forward)​

135 x 30yds (Backward)​

135 x 30yds (Forward)​

135 x 30yds (Backward)​

​

I am not walking tomorrowwwwwwwwwb:

fuck, nice session mate

 

[co05]

fuck, nice session mate

Thanks!

 

[co05]

This being the first bench day of my second cycle, I thought I'd test my 1RM. It went fairly well until I hit 235, my old 1RM, and missed. I got the weight a few inches off my chest and stalled.
That was when I had to drop the weight.

Surprisingly, though, I am not at all bummed about missing it. I am pretty happy that I was able to hold it at that sticking point for as long as I did (about 2 or 3 seconds).


Week 1 Day 2: Bench Press

Bench Press

140 x 5​

160 x 5​

185 x 5​

205 x 1​

215 x 1​

235 x miss​

Pullups

BW x 10​

BW x 10​

BW x 8​

BW x 8​

BW x 8​

CG Bench

135 x 10​

135 x 10​

135 x 10​

135 x 10​

Kroc Rows

60 x 10​

60 x 20​

​

 

[Pickle]

good session c05 dont worry about the 1rm miss its not ur current focus. your still getting stronger

 

[PrinceVegeta]

Strong session man, after a couple of cycles that 1rm will be warm ups! keep it up

 

[Bulkboy]

good looking session bro. bench and pullups are standouts. good cg bench too

 

[GEMILIANI]

Nice workouts CO keep drivin bro

 

[co05]

Legs are still a bit tight from Monday so today was Military Press day.

Something wasn't quite right today. I killed on the press, but I started feeling odd during my pullups. Quitting that a few sets early, I went to the dip bars. I got through one set but felt excruciating pain on the 4th rep of my second set. It seemed like nerve pain; it was rooted in that spot between the top of the elbow and the bottom of the tricep and spread through out my arm from there. I can only describe the pain as an electric jolt.

Anyway, I'm a bit upset that I had to cut my workout short. I figure I'll wait a day until I deadlift. Perhaps all will be well by then.

Week 1 Day 3: Military Press

Military Press

80 x 5​

95 x 5​

105 x 10​

Pull Up

BW x 10​

BW x 10​

BW x 9​

BW x 2 (then said fuck this)​

Dips

BW x 10​

BW x 4 (elbow tweaks in pain)​

BW x 4 (stubbornly I try another set, ends in the same way)​