CO05 Takes on 5/3/1

[Xiva]

Awesome PR, congratz!

 

[El Freako]

Nice PR mate.

 

[co05]

I think I need to reset my squat max. This is the one exercise that is lagging the most. It's weird considering my deadlift progress is soaring. Hmmm

Week 3 Day 1: Squat

Squat

205 x 5​

230 x 3​

255 x 2​

Power Clean

135 x 3​

135 x 3​

135 x 3​

135 x 3​

Standing Cable Crunch

70 x 10​

85 x 10​

Roman Chair Sit Up

BW x 10​

BW x 10​

Back Raise (with a good glute squeeze at the top!)

BW x 10​

BW+25 x 10​

Calf Raise on Horizontal Leg Press

2plates x 15​

2plates x 15​

2plates x 15​

2plates x 15​

 

[co05]

Probably gonna reset my bench press maxes, too.

Week 3 Day 2: Bench Press

Bench Press

170 x 5​

190 x 3​

215 x 5​

Pull Ups

BW x 8​

BW x 8​

BW x 6​

BW x 5​

BW x 5 (Switched to a neutral grip on this one)​

Incline Bench Press

115 x 8​

135 x 8​

135 x 8​

Bent Over Row

135 x 8​

135 x 8​

135 x 8​

​

 

[co05]

Sorry, Ben and Xiva, didn't see your posts there. Thanks!


I tested my 1RM today and I beat my old one by 35lbs!!
I did have 355 in me but I decided not to push it because I was drained after the last single. Jeeeez was I tired.

Week 3 Day 3: Deadlift

Deadlift

235 x 5​

270 x 3​

300 x 1​

315 x 1​

335 x 1​

345 x 1​

350 x 1​

Shrug

135 x 20​

135 x 20​

Roman Chair Sit Up

BW x 10​

BW x 10​

Back Raise

BW x 15​

BW x 15​

Seated Calf Raise

50 x 20​

50 x 20​

50 x 20​

 

[co05]

Hey guys, I haven't been able to update my log but here was the last session of the last week that I did on Friday or so.


Week 3 Day 4: Military Press

Military Press

100 x 5​

115 x 3​

130 x 3​

Forgot the rest of the session​

This week I'll be taking a break as a deload so I can get my school work out of the way

 

[PrinceVegeta]

Solid work as always man!

 

[co05]

I'm back!

Cycle 6

Week 1 Squats

Squat

190x5​

220x5​

245x6 (new 6RM!)​

135x10 (ATG)​

Front Squat

135x5​

Hanging Leg Raise

BWx10​

Hyper/Back Extension (with a good hamstring/glute squeeze)

BWx15​

A short but sweet session. I had judo practice right after so I didn't want to go all out but that max set of squats really fried my ham/glutes.

I'm getting better at feeling when I can really squeeze out another rep and when to call it quits. That last rep of 245 was tough and I was slow out of the hole but I managed to push and finish the rep (complete with a lunk-alarm worthy grunt).

 

[Bulkboy]

Great to have u back buddy ive missed this log great comeback session. looks as if ur squats have come up alot since last time i checked. grats on the rep pb