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iron_worker · 11-30-2010, 06:36 AM

Yep. That's how 5/3/1 is laid out. 3 work sets with the last one being for as many reps as possible. Then I do a 5x10 since i'm doing the BBB style 5/3/1.

IW

iron_worker · 11-30-2010, 06:13 PM

Tuesday November 30th, 2010

Deadlifts
mobility
60kg x 5
80kg x 5
100kg x 3

120kg x 5
135kg x 3
152.5kg x 1 (+5)

100kg - 3x10

Superset with...

Hanging Leg Raises
bw 3x10

Thoughts

All of my lifts are down. My confidence is way down. Something, without a doubt, is affecting my body right now.

IW

HIThopper · 12-01-2010, 01:19 AM

Dub you are taking that last set to failure on every workset 3-4 days a week, no wonder you are struggling mate.Combine that with the fact that lifts and load are not rotated and your gonna get stuck.

What are your goals, I am gonna have a guess at strength first then size as a nice by product of the strength gained?

Let me know if you want to get a hand setting something up, you should be squatting alot more by now mate, get a vid up and lets fix that!!

iron_worker · 12-01-2010, 05:53 AM

Well as per the 5/3/1 ... you're supposed to "leave one in the tank" on the all out set... and usually that works out fine. Up until now I've been getting the reps I need without going to failure. The last couple of weeks has been a different story though.

Right now I am trying to gain some size but still strength is still probably priority over that. I have been putting on some weight the program is working in that sense and I'm eating enough.

I know I should be squatting more by now. Part of the problem is I squat A2G ... seriously I've seen maybe a handful of ppl that squat as low as I do. However, I still believe that my squat could be better. I should be squatting at least 3 plates by now.

I think I have to give the 5/3/1 a little more time. I think one of my problems is that i made some large increases between 5/3/1 cycles because I was gaining strength so fast after the injury but my body wasn't ready to do it yet.

Anyway, I'll still try to remember to get vids of my squat so you can see that it is LOW as F.

IW

iron_worker · 12-02-2010, 06:11 PM

Thursday December 2nd, 2010

BW: 190.6lb

Military Press
bar x 6
65lb x 5
75lb x 5
95lb x 3

115lb x 5
125lb x 3
140lb x 1(+7)

95lb,100lb,105lb,110lb,115lb - 5x10

Seemed like I could have done another rep or maybe 2... Felt awesome.

DB Row
85lb 5x10

Thoughts

I am officailly mystified. Some of the worst days I've had in a while followed by the best MP press I've had in a long time. My energy levels were far better today and I really don't know why. I started taking vitamin C but only a few days ago.

Oh well, I'll take the good days when I get them.

IW

HIThopper · 12-02-2010, 10:21 PM

Good to hear mate!

iron_worker · 12-03-2010, 12:09 PM

Friday December 3rd, 2010

Squats
mobility
bar x 5
95lb x 5
135lb x 5
155lb x 3

200lb x 5
225lb x 3
250lb x 1 (+3)

135lb,145lb,155lb,165lb - 4x10

A slight improvement from last week but still a drop overall.

Pull Through
no time, worked out at lunch

Thoughts

I was going to get a vid today but I went at lunch instead of the usual after work and I forgot my camera. Wah. It was a zoo in there anyways so not ideal for taking video.

My back is all kinds of jacked up after that workout. I need this deload.

IW

iron_worker · 12-06-2010, 05:02 PM

December 6th, 2010

BW: 193.6lb

Bench
bar x 10
95lb x 5
115lb x 5
135lb x 5

135lb, 145lb, 155lb, 165lb, 175lb - 5x10

Lat Pulldown
100lb x 10
120lb x 10
125lb x 10
130lb x 10
140lb x 10

Thoughts

Deload week ...

IW

iron_worker · 12-07-2010, 05:20 PM

Tuesday December 7th, 2010

BW: 192.6lb

Deadlifts
mobility
60kg x 5
80kg x 5
100kg x 5

100kg, 105kg, 110kg, 115kg, 100kg - 5x10

Superset with...

Hanging Leg Raises
bw 4x11, 1x10

Thoughts

More deload.

IW

iron_worker · 12-09-2010, 06:32 PM

Thursday December 9th, 2010

BW: 192.0lb

Military Press
bar x 6
65lb x 5
75lb x 5
95lb x 5

95lb,100lb,105lb,115lb,125lb - 5x10

Squats
115lb x 5
135lb x 5
155lb x 5

Thoughts

Hopefully next cycle goes better than this one!

IW

12-01-2010, 01:19 AM	#1513
HIThopper Rank: Middleweight Join Date: Aug 2007 Location: Australia Posts: 2,029 Country: Gender:	Dub you are taking that last set to failure on every workset 3-4 days a week, no wonder you are struggling mate.Combine that with the fact that lifts and load are not rotated and your gonna get stuck. What are your goals, I am gonna have a guess at strength first then size as a nice by product of the strength gained? Let me know if you want to get a hand setting something up, you should be squatting alot more by now mate, get a vid up and lets fix that!!
	HIThopper's Sig:There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe My Youtube To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

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11-30-2010, 06:36 AM	#1511
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Yep. That's how 5/3/1 is laid out. 3 work sets with the last one being for as many reps as possible. Then I do a 5x10 since i'm doing the BBB style 5/3/1. IW

11-30-2010, 06:13 PM	#1512
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Tuesday November 30th, 2010 Deadlifts mobility 60kg x 5 80kg x 5 100kg x 3 120kg x 5 135kg x 3 152.5kg x 1 (+5) 100kg - 3x10 Superset with... Hanging Leg Raises bw 3x10 Thoughts All of my lifts are down. My confidence is way down. Something, without a doubt, is affecting my body right now. IW

12-01-2010, 05:53 AM	#1514
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Well as per the 5/3/1 ... you're supposed to "leave one in the tank" on the all out set... and usually that works out fine. Up until now I've been getting the reps I need without going to failure. The last couple of weeks has been a different story though. Right now I am trying to gain some size but still strength is still probably priority over that. I have been putting on some weight the program is working in that sense and I'm eating enough. I know I should be squatting more by now. Part of the problem is I squat A2G ... seriously I've seen maybe a handful of ppl that squat as low as I do. However, I still believe that my squat could be better. I should be squatting at least 3 plates by now. I think I have to give the 5/3/1 a little more time. I think one of my problems is that i made some large increases between 5/3/1 cycles because I was gaining strength so fast after the injury but my body wasn't ready to do it yet. Anyway, I'll still try to remember to get vids of my squat so you can see that it is LOW as F. IW

12-02-2010, 06:11 PM	#1515
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Thursday December 2nd, 2010 BW: 190.6lb Military Press bar x 6 65lb x 5 75lb x 5 95lb x 3 115lb x 5 125lb x 3 140lb x 1(+7) 95lb,100lb,105lb,110lb,115lb - 5x10 Seemed like I could have done another rep or maybe 2... Felt awesome. DB Row 85lb 5x10 Thoughts I am officailly mystified. Some of the worst days I've had in a while followed by the best MP press I've had in a long time. My energy levels were far better today and I really don't know why. I started taking vitamin C but only a few days ago. Oh well, I'll take the good days when I get them. IW

12-02-2010, 10:21 PM	#1516
HIThopper Rank: Middleweight Join Date: Aug 2007 Location: Australia Posts: 2,029 Country: Gender:	Good to hear mate!

12-03-2010, 12:09 PM	#1517
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Friday December 3rd, 2010 Squats mobility bar x 5 95lb x 5 135lb x 5 155lb x 3 200lb x 5 225lb x 3 250lb x 1 (+3) 135lb,145lb,155lb,165lb - 4x10 A slight improvement from last week but still a drop overall. Pull Through no time, worked out at lunch Thoughts I was going to get a vid today but I went at lunch instead of the usual after work and I forgot my camera. Wah. It was a zoo in there anyways so not ideal for taking video. My back is all kinds of jacked up after that workout. I need this deload. IW

12-06-2010, 05:02 PM	#1518
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	December 6th, 2010 BW: 193.6lb Bench bar x 10 95lb x 5 115lb x 5 135lb x 5 135lb, 145lb, 155lb, 165lb, 175lb - 5x10 Lat Pulldown 100lb x 10 120lb x 10 125lb x 10 130lb x 10 140lb x 10 Thoughts Deload week ... IW

12-07-2010, 05:20 PM	#1519
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Tuesday December 7th, 2010 BW: 192.6lb Deadlifts mobility 60kg x 5 80kg x 5 100kg x 5 100kg, 105kg, 110kg, 115kg, 100kg - 5x10 Superset with... Hanging Leg Raises bw 4x11, 1x10 Thoughts More deload. IW

12-09-2010, 06:32 PM	#1520
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Thursday December 9th, 2010 BW: 192.0lb Military Press bar x 6 65lb x 5 75lb x 5 95lb x 5 95lb,100lb,105lb,115lb,125lb - 5x10 Squats 115lb x 5 135lb x 5 155lb x 5 Thoughts Hopefully next cycle goes better than this one! IW

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