DRice311's Bastardization of 5/3/1

[DRice311]

Tuesday (4/18):

Deads (5+)

worked up to 535# x 8

Maybe 1ish in the tank. Sluggish - but first five felt like they flew up, then started to fatigue out.


Speed Dead: 5x3 at 345# + Green shorties
Pause Squats: 3x5 at 365#

[DRice311]

Wednesday (4/19):

Chins (5+):

Worked up to 125# x 5

RPE 10 - and the 5th rep was pretty questionable. Upper lifts seem to be falling behind, little concerning - but rest and stress haven't been optimal - hoping that is it - but I may be getting close to a stall here

Muscle ups : 5x3 on bar
DB rows: 3x10 at 125# bells
Neutral grip Lat pulls: 3x10 at 225#
DB shrugs: 3x20 at 125# bells
Toes 2 bar: 3x12
GHD situps: 3x15

[Patrick Stroup]

Still blows my mind when I see DB Flys with the damn 80's for 10's.

ChestKing

[DRice311]

Still blows my mind when I see DB Flys with the damn 80's for 10's.

ChestKing

lol I remember at my old gym there was this dude that did them with 90's (I was probably using 65's at the time).

#chestgoals

[DRice311]

Thursday (4/20):

Press (5+)

Worked up to 190# x7. All ugly

Speed: 8x3 at 145# +50# in chain
Incline DB bench: 3x10 at 110# bells
Seated DB Press: 3x8 at 70# bells
BB Front raises: 3x12 at 70#

No time for rear delts

[DRice311]

Friday (4/21):

Squat (5+):

Worked up to 445# x 7

Meh - should have taken 8 - it was likely there, 7 started feeling grindy in my lower back so I racked it, but 8 was the target. Trying to get better at mentally taking what is there as opposed to a preset number I have to hit, but that's just not how my brain works.


Speed Squat: 8x3 at 490# + reversed black bands

Ran out of time, both racks were taken when I got there, but the one guy let me work in - led to long conversations and squats took up the whole hour. Might try to go back tonight to finish.

Edited to add rest - went back for round 2:

Paused deadlifts: 3x5 at 440#
Floor Press: 5x5 at 320#
Triceps pushdowns: 3x12 at 190#
Seated Preacher Curls (on machine): 3x12 at 120#
Drag Curls: 3x10 at 140#
Standing calf raises: 3x15 at 270#

[DRice311]

Sunday (4/23):

Bench (3+)

Worked up to 360# x 3

9.5 - went for a 4th and needed help at the top. Off to a rough start - this is 1 less at a slightly lower weight than last 3+. Something tells me this is just gonna be an off 3 weeks. A day earlier than I normally bench - so fatigue may have had a part, felt good though. My week is gonna be totally fucked with work, just just trying to get in when I can.

Speed Bench - 8x3 at 380# w/ reversed green bands - felt pretty easy
Handstand Pushups - 3x10
Weighted Dips - 3x10 at bw + 100#
Jammers (on landmine): 3x10 each arm at 185#