CO05 Takes on 5/3/1

[Xiva]

Awesome round!

Dont you think it's time to do some weighted Dips?

 

[PrinceVegeta]

updates?!

 

[co05]

PV: I've been busy, but an update is here


Week 4 Day 1: Squat

ATG Squat

115 x 5​

135 x 5​

155 x 5​

Goodmorning

135 x 8​

135 x 8​

155 x 8​

Hanging Leg Raise

BW x 8​

BW x 8​

BW x 8​

Leg Press Calf Raise

2 Plates x 15​

2 Plates x 15​

2 Plates x 15​

Week 4 Day 2: Bench Press

Bench Press

135 x 5​

135 x 5​

135 x 5​

Incline DB Press

50 x 8​

60 x 8​

70 x 5​

Pullup

BW x 8​

BW x 8​

BW x 8​

Bent Over Row

135 x 10​

135 x 10​

135 x 10​

Narrow Grip BB Curl

40 x 8​

40 x 8​

And those were the past few days :gaysign:

 

[co05]

Cycle 4


New cycle!
I love being in the hole; I've embraced the battle. I had to squeeze the last two reps of my 230 set out and it was worth it. So obviously squats today fried my hammies and glutes pretty hard and I wasn't able to do as many GHRs as I wanted to.

It's all G, though!

Week 1 Day 1: Squat

Squat

175 x 5​

205 x 5​

230 x 6​

GHR

BW x 4​

BW x 4​

BW x 4​

Hyper Extension

BW x 10​

BW+25x 10​

BW+35 x 10​

BW+45 x 8​

Standing Cable Crunch

50 x 10​

65 x 10​

80 x 10​

90 x 10​

Roman Chair Situp

BW x 10​

BW x 10​

Calf Extension on Leg Press

2plates x 15​

2plates x 15​

2plates x 15​

2plates x 15​

​

 

[co05]

The rack is too high for my short little arms but I did manage to get a nice last set in on the bench.


Week 1 Day 2: Bench Press

Bench Press

145 x 5​

170 x 5​

190 x 7​

Pull Ups (Done throughout the session)

BW x 4 x 7​

BW x 3 x 2​

Incline DB Press (Steeper angle on the last two sets)

50 x 10​

50 x 10​

50 x 8​

50 x 7​

DB Row

70 x 10​

70 x 10​

70 x 10​

BB Curl

40 x 8​

40 x 8​

​

 

[Bulkboy]

awesome sessions boyo liking the bench and squat reps. and thats alot of reps on pullups as well

 

[Cork]

I'm looking at the very beginning of your log, back in August, and you can see AMAZING progress on your lifts, especially deads. Good job buddy.

 

[Xiva]

Good workout! Keep it up!

 

[co05]

Thanks guys! 5/3/1 has definitely been working for me and it's such a basic, great program.

That said, here's my deads


Week 1 Day 3: Deadlift

Deadlift

205 x 5​

235 x 5​

270 x 9​

Shrug

135 x 15​

135 x 15​

135 x 15​

Roman Chair Sit Up

BW x 10​

BW x 10​

BW x 10​

BW x 10​

Seated Calf Raise

70 x 10​

50 x 15​

50 x 15​

50 x 15​

I didn't do any lower back or hamstring/glute work today because I had fried them earlier this week during my squat day and wanted to give them some rest.

 

[Xiva]

Looking good champ

Awesome deads

 

[Bulkboy]

awesome deadlifts mate ur strenght really has come up alot on those!=)

 

[ironheart]

good deads mate. solid session overall.

 

[Hypocrisy86]

nice work on deads bro, hard work is paying off!

 

[co05]

Thanks guys. My deads have seen the most progress for sure.

Here was my military press session from Saturday.


Week 1 Day 4: Military Press

Military Press

90 x 5​

100 x 5​

115 x 6​

Pull Up (Done throughout the workout)

BW x 4​

BW x 4​

BW x 4​

BW x 4​

BW x 4​

BW x 4​

BW x 4​

BW x 4​

Dips

BW x 8​

BW x 8​

BW x 8​

BW x 8​

DB Row

70 x 10​

70 x 10​

70 x 10​

BB Curl

50 x 8​

50 x 8​

My upper body lifts are stalling a bit so if the rest of the cycle doesn't prove itself productive, I'll probably keep the maxes the same for the next cycle.

 

[ironheart]

good session bro. thats alot of pullups. good MP's as well.

 

[co05]

Thanks Ironheart.

The weights are getting heavier and heavier. I cut back on my assistance work because I felt that the squatting hit my ham and glutes hard enough. Plus I could barely walk after squat day last week.

Week 2 Day 1: Squat

Squat

190 x 3​

215 x 3​

245 x 4​

Roman Chair Situp

BW x 10​

BW x 10​

BW x 10​

BW x 10​

Hyper Extension

BW x 10​

BW+25 x 10​

BW+25 x 10​

Calf Raise on Horizontal Leg Press

2plates x 15​

2plates x 15​

2plates x 15​

2plates x 15​

Off to nap!

 

[Xiva]

Nice squating!

 

[co05]

Thanks, Xiva.

Here's my bench press day

Week 1 Day 2: Bench Press

Bench Press

160 x 3​

180 x 3​

205 x 5​

Pull Ups

BW x 12​

BW x 8​

Incline DB Press

45 x 10​

45 x 10​

50 x 10​

DB Row

70 x 10​

70 x 10​

BB Curl

50 x 8​

60 x 6​

​

 

[co05]

This was from yesterday


Week 2 Day 3: Deadlift

Deadlift

225 x 3​

250 x 3​

285 x 8​

Power Cleans

135 x 3​

135 x 3​

135 x 3​

Shrug

135 x 15​

135 x 15​

Roman Chair Sit Up

BW x 10​

BW x 10​

BW x 10​

BW x 10​

Seated Calf Raise

50 x 15​

50 x 15​

50 x 15​

50 x 18​

​

 

[co05]

Woohoo PR today!!

Week 2 Day 4: Military Press

Military Press

95 x 3​

110 x 3​

120 x 7 (PR!!!)​

Pull Up

BW x 5​

BW x 5​

BW x 5​

BW x 5​

BW x 5​

BW x 5​

BW x 5​

BW x 5​

Incline DB Press

45 x 10​

45 x 10​

45 x 10​

Hammer Strength Row

70 x 10​

80 x 10​

​