CO05 Takes on 5/3/1

[co05]

Today wasn't such a hot day for me. I wanted to hit 6-7 reps on my last set but I couldn't muster the strength. The good news, though, is that my left arm isn't nagging me anymore but just to be safe, I'm going to lay off any extra tricep movements for the next few weeks.

Week 2 Day 4: Military Press

Military Press

90 x 3​

100 x 3​

115 x 4​

Pull Up

BW x 10​

BW x 10​

BW x 10​

BW x 10​

Supported DB Rows

40 x 10​

40 x 10​

40 x 10​

Weeeee squats tomorrow

 

[PrinceVegeta]

Nice work man! loving the 5/3/1 right?! keep it up man

 

[Bulkboy]

sweet pullups, and the MP looks good as well buddy keep it up!

 

[miamiracing]

good workout man. just keep doing your thing. strength will come in time.

 

[tim290280]

Triceps can be a pain at the elbow. Grab a pair of elbow sleeves (and knee sleeves too). They keep the joints nice a warm, and I have found they make the joint feel like the joint is warmed up before you get into the workout, and ready to roll with the very first set.

Oh and GHR, natural or on the proper bench?

 

[co05]

PV: You bet! 5/3/1 is pretty swell

Bulkboy: Thanks!

Tim: GHR machine. I would not get even half the reps doing natural GHRs. I really wish I had one at home. I could save money and throw out my gym pass if I did!

 

[co05]

Woohoo, rep PR!

Week 3 Day 1: Squat

Squat

190 x 5​

215 x 3​

240 x 4​

Goodmorning

115 x 8​

135 x 8​

145 x 8​

155 x 8​

Front Squat

115 x 5​

115 x 5​

Standing Cable Crunch

50 x 10​

70 x 10​

80 x 10​

89 x 10​

 

[Bulkboy]

grats on the squat pr buddy! awesome work keep pushing

 

[PrinceVegeta]

Nice squatting man!

 

[Pickle]

congrats on the squat pr man! this is what i come to logs to see. personal bests for the win

 

[co05]

Thanks dudes! I have another sexy lil PR for you all today






Week 3 Day 2: Bench Press

Bench Press

160 x 5​

185 x 3​

205 x 6 (rep PR!)​

Pull Ups (I think the PR really took it out of me)

BW x 10​

BW x 4restpause4​

BW x 4rp4​

Machine T-Bar Row

45 x 10​

90 x 10​

135 x 8​

EZ Bar Curls

Bar+20 x 10​

Bar+40 x 8​

Bar+50 x 4​

​

 

[miamiracing]

great strength in your benchpress !

 

[co05]

Quick session for today.



Week 3 Day 3: Deadlift

Deadlift

220 x 5​

250 x 3​

280 x 5​

Standing Cable Crunch

50 x 10​

60 x 10​

70 x 8​

BBL, beach!

 

[PrinceVegeta]

Strong deads man! have fun @ the beach showing ur muscles lol

 

[co05]

This is pretty much the end of my 2nd cycle. I'll be flying up to Seattle tomorrow to settle in for college and I probably won't get to touch weights for the rest of the week.

That said, it was a pretty good session.


END OF CYCLE 2
Week 3 Day 4: Military Press

Military Press

95 x 5​

105 x 3​

120 x 3​

Pull Up

BW x 10​

BW x 10​

BW x 10​

Incline Bench

95 x 10​

115 x 10​

135 x 9​

DB Rows

60 x 10​

70 x 15​

​

 

[PrinceVegeta]

Solid session man! College! fun thing! what u gonna in da college?!

 

[philosopher]

Makes a nice deload so you can set up again for cycle 3

 

[co05]

PV: I'm thinking about business. International business, maybe, but I still have no clue at the moment.

It's been a while since I've lifted. I've finally settled into my dorm and took some time to train. It was a shitty walk to the gym, though. It's nearly a mile either way. I suppose I can expect to get lean and ripped up, though!

Cycle 3

Week 1 Day 1: Squat

Squat

170 x 5​

195 x 5​

220 x 5​

Goodmorning

115 x 8​

115 x 8​

135 x 8​

Roman Chair Sit Up

BW x 10​

BW+10 x 10​

BW+10 x 10​

Hyper Extension

BW+10 x 10​

BW+25 x 10​

BW+35 x 10​

​

I need more sweatpants.
Seattle's so cold!

 

[PrinceVegeta]

Strong session man, squats look nice! keep it up

 

[tim290280]

The walking is your cardio, just do it!!!

Decent session too.