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Evolution

5/3/1 R2D3:
5/3/1 - Barbell Bench -
125x5, 145x5, 160x10

(BBB) Floor Barbell Press -
115x10,10,10,8,105x10

DB Incline –
50's x 10,9, 45'sx8

Hammer HI ISO Row –
210x10,10,8

Cable Curls –
90x10,10, 90x8
 
How much are you planning on upping the weights on 531 squats since you can do 285 lbs fairly easily? What's your reasoning behind why you cut back on the weights so much?
 
For round 2 going to just to the standard 10 increase to the max on the spreadsheet. But if everything goes smooth round 3 might bump it 20.

I started with estimating a lower max just to play it safe, it's probably more a mental thing than anything else.

On the BBB sets I'm just taking the weight from the last set as the start and if i get 4x10 then bump it another 10-20.

Going to start cutting next week as well. Want to get down 20 by the end of march. Do you have a specific diet for your cutin mind?
 
omerta2010 said:
I started with estimating a lower max just to play it safe, it's probably more a mental thing than anything else.
Click to expand...

I'm starting 5x5 next week, I'll probably do the same and go with a lower max. For squat, for example, my best recently was 5 reps with 225 lbs. I'm thinking doing 205 to start off.


omerta2010 said:
Do you have a specific diet for your cutin mind?
Click to expand...
Like you, my target is to lose 20 lbs by mid-summer. I'm gonna be doing the same as what I did last time, which is the only way I know how. Cut down on the sugar (a sip of coffee, no sugary drinks, no sugary deserts, etc...) and carbs in general. Without counting calories, I managed to drop a pound per week, which is good. :)
 
5/3/1 R2D4:
5/3/1 - Squats -
205x5, 230x5, 265x10

(BBB) Squats -
195x10,10,10,10, 205x10

Step Ups ???
40's x 10,8,35's x 10

DB Rows ??? (my grip sucks)
55x12, 9,8

Seated Calf Raises ???
180x15,15,15
 
Hey! What do you have planned for ringing in the New Year? Whatever you do, have fun and be safe.
 
IslandGirl said:
Hey! What do you have planned for ringing in the New Year? Whatever you do, have fun and be safe.
Click to expand...

It was fun had a few drinks at home with family. How was yours?

Did you make it through the whole holiday season withou to many cheats?
 
Happy New Year everybody, hopefully the best yet.

Now let's kick some ass on all our programs!
 
5/3/1 R2 D5:
5/3/1 - Military Press -
105x3, 120x3, 135x9

(BBB) Military Press -
85x10,10,10,10,8

Face Pulls –
160x10,10,10

Kelso Shrugs – (problem now is that I'm doing more than I weight and can't find a way of doing these with out it about knocking me over so the form goes to shit, so just upping volume until I can find a solution)
250x15,11,9

Tate Press -
35's x 10, 9, 30's x 10

Cable OH Ext –
125x8,115x8,7
 
5/3/1 R2D6: (s) = with straps
5/3/1 - Deads -
250x3, 285x3, (s) 320x11

(BBB) Deads -
225x10,245x10,8,(s) 10,10

Good Mornings –
135x10,10,10

Back Ext –
BW+25x10,8,7

Donkey Raises –
280x15,15,13
 
Thanks guys, it was one of those days that after the first warmup I knew things were in good shape.

Basically if I'm scraping my shins on the warmup without even thinking about it, I know my bodys in the groove for things to line up.

Funny part was the first 2 of that set I was thinking to myself "fuck this is heavy, I'm fucked" Next week goal is 10x340 let's see how close I can get.
 
You'll smash that, mate. Deadlifts are looking absolutely solid there!
 
Thanks gaz.

5/3/1 R2D3:
5/3/1 - Barbell Bench -
135x3, 150x3, 170x10

(BBB) Floor Barbell Press -
115x10,10,10,9,7

DB Incline –
50's x 10,10,9

Hammer HI ISO Row –
210x10,220x10,7

Cable Curls –
95x10,10, 8
 
trapzilla said:
Becoming a deadlift Beast O, massive props.

May start dead lifting again myself after seeing this!
Click to expand...

Thanks man.

And no may do it, just fucking do it. Even if you have to start low, you'll be suprised how fast it comes back to ya.:shooter:
 
5/3/1 R2D8:
5/3/1 - Squats -
215x3, 250x3, 280x10

(BBB) Squats -
205x10,10,10,10, 215x10

Step Ups ???
40's x 10,10

DB Rows ???
55x13, 10,7

ISO Seated Calf Raises ???
100x15,15,15
 
5/3/1 R2 D9:
5/3/1 - Military Press -
115x5, 130x3, 145x7

(BBB) Military Press -
95x10,10,7,85x10,8

Face Pulls ???
160x10, 170x10,10

Kelso Shrugs ??? (super slow)
250x15,12,9

Tate Press -
35's x 10, 10, 8

Cable OH Ext ???
125x7,115x8,7
 
I do them strict, I've tried the the push press style but it just doesn't feel right.

Feel like I lost the tightness in my core/back when I tried it.
 
5/3/1 R2D10: (s) = with straps
5/3/1 - Deads -
275x5, 305x3, (s) 340x10

(BBB) Deads -
245x10,7,(s) 10,10,10

Good Mornings ???
145x8, 135x10,10

Back Ext ???
BW+25x12,10,8

Donkey Raises ???
300x15,15,12
 
davegmb said:
my back hates it when I do deads for that many reps
Click to expand...

Mine used to as well, but coming back light and doing the getbodybuilding routine has definitely increased my endurance. Ever since I've gotten over the 300 mark I've been hitting rep pr's.

Have to admit by the end of the 5x10's my back has an insane pump every single time.
 
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