CO05 Takes on 5/3/1

[Bulkboy]

haha going from hawaii to seattle must be rough hope u like it there and that ur studies goes well

session looks good buddy, strong squatting and gm's. keep it up!

 

[co05]

PV: Thanks!

Tim: Oh man, cardio it is. Cardio all day in fact. My classes are so far away!

Bulkboy: Oh yeah, it's so much colder here. I couldn't walk down the street in Hawaii, tshirt and shorts, without sweating. Here, I have to cover up everywhere I go


I was pretty proud of my bench, though. The pins are a bit too high but it didn't hinder anything too badly.

Week 1 Day 2: Bench Press

Bench Press

145 x 5​

165 x 5​

185 x 7​

Pull Ups

BW x 10​

BW x 10​

BW x 5​

BW x 5​

Incline Bench Press

95 x 8​

115 x 8​

135 x 8​

Bent Over Row

135 x 10​

135 x 10​

135 x 10​

​

 

[Bulkboy]

awesome session buddy. very good effort on the bench, and the pullups are great as well. keep working hard

 

[miamiracing]

keep working hard bro! bench looks good already !

 

[co05]

Hey guys
I've been so busy with school that I haven't had time to update my log. College life is fun!
Here are the last two days of week 1.


Week 1 Day 3: Deadlift

Deadlift

200 x 5​

230 x 5​

260 x 10​

Shrug

135 x 20​

135 x 20​

Back Extension

BW+25 x 8​

BW+35 x 8​

BW+45 x 8​

Cable Crunch

55 x 10​

75 x 10​

95 x 10​

​

 

[co05]

Week 1 Day 4: Military Press

Military Press

85 x 5​

100 x 5​

110 x 7​

Pull Up

BW x 8​

BW x 8​

BW x 8​

Incline Bench Press

115 x 8​

115 x 8​

135 x 8​

135 x 8​

DB Row

60 x 10​

70 x 15​

80 x 8​

BB Curl

40 x 10​

40 x 10​

40 x 10​

​

 

[PrinceVegeta]

Strong session man, nice presses

 

[Bulkboy]

awesome sessions man. strong deads and mps for sure. are u seeing any size gains so far with 5/3/1?

 

[co05]

Bulkboy: I'm seeing slight size gains. I've put maybe an eighth of an inch on my arms and my chest is filling out more. Nothing extraordinary, though. I do stay leaner a lot easier, though.

 

[co05]

I'm sooo tired. Nap time

Week 2 Day 1: Squat

Squat

185 x 3​

210 x 3​

235 x 5​

Goodmorning

115 x 8​

135 x 8​

145 x 8​

145 x 8​

Back Extensions

BW x 10​

BW+25 x 10​

BW+35 x 10​

Hanging Leg Raise

BW x 8​

BW x 8​

BW x 8​

​

BBL nap

 

[co05]

Ahh, I haven't been able to keep up this log because of school and stuff, as a result I forgot most of what I did for assistance work. I do remember what I did for my main lifts, though, and I'm pretty pleased with my results.

Week 2 Day 2: Bench Press

Squat

155 x 3​

175 x 3​

200 x 5​

Week 2 Day 3: Deadlift

Deadlift

215 x 3​

245 x 3​

275 x 9​

Week 2 Day 4: Military Press

Military Press

90 x 3​

105 x 3​

115 x 7​

 

[PrinceVegeta]

Strong lifts there man! hope all is good @ seattle buddy

 

[miamiracing]

damn if u deadlift 295 for high reps u should be able to squat more. way more. stop playing and throw a nother plate on the bar

good workout man

 

[co05]

PV: Thanks, dude. Seattle is good, just a bit colder than what I'm used to!

Miami: Dude, I know. It's weird how my deadlift is this much ahead. I will keep at it, though!


Week 3 Day 1: Squat

Squat

195 x 5​

220 x 3​

245 x 3​

Goodmorning

135 x 8​

135 x 8​

155 x 8​

Roman Chair Situp

BW x 10​

BW+10 x 10​

BW+25 x 4​

BW+15 x 6​

Back Extension

BW+25 x 10​

BW+35 x 10​

​

And I'm done.
Pew! Pew! Pew!

 

[PrinceVegeta]

Solid session man, strong squats! keep it up

 

[co05]

Thanks PV!


Well, my bench didn't go too well yesterday. I was a bit tired, didn't have enough food in my stomach, the list goes on. My lower back cramped a bit so I had to cut off my last set to two, but I did feel another few reps in me. Ah well, can't win every time.

Week 3 Day 2: Bench Press

Bench Press

165 x 5​

185 x 3​

210 x 2​

Dips

BW x 10​

BW x 10​

Incline DB Press

50 x 8​

50 x 8​

Supported Row

55 x 10​

90 x 10​

100 x 10​

120 x 8​

Narrow Grip BB Curl

40 x 10​

50 x 8​

50 x 7​

Face Pull

30 x 10​

45 x 6​

35 x 10​

That was yesterday and now I'm off to deadlift :music:

 

[PrinceVegeta]

Good session buddy, sucks about the bench, but you will kill it in the next week! keep it up!

 

[miamiracing]

good benchpress ! u are close to hit the 225 ! keep going

 

[co05]

Thanks PV and Miami, next cycle I shall!

Here's the end of week 3. I'm pretty happy with where my deads are going.

Week 3 Day 3: Deadlift

Deadlift

230 x 5​

260 x 3​

295 x 7​

Week 3 Day 4: Military Press

Military Press

100 x 5​

110 x 3​

125 x 3​

Pull Up

BW x 8​

BW x 8​

BW x 8​

Dips

BW x 8​

BW x 8​

Incline DB Press

40 x 10​

50 x 8​

60 x 8​

DB Row

60 x 10​

70 x 10​

80 x 8​

BB Curl

40 x 10​

50 x 10​

60 x 8​

​

 

[PrinceVegeta]

Strong deads and presses mate! keep up the good work!