Bigger and Better - 5-3-1

[WatsupHannity]

Yesterday:

Bench Press -
3 @ 145 lbs.
3 @ 165 lbs.
8 @ 185 lbs.

Thought I should get more.

DB Shoulder Press -
8 @ 40 lbs.
8 @ 45 lbs.
8 @ 50 lbs.
8 @ 55 lbs.
8 @ 60 lbs.

Felt like the last rep was a failure rep.

Kroc Rows -
10 @ 90 lbs.
10 @ 95 lbs.
10 @ 100 lbs.
10 @ 100 lbs.
10 @ 100 lbs.

Took longer rest periods than normal, but this went okay all in all.

[WatsupHannity]

Squats -
3 @ 175 lbs.
3 @ 200 lbs.
7 @ 225 lbs.

One-Leg Leg Press -
10 @ 90 lbs.
8 @ 180 lbs.
8 @ 230 lbs.
8 @ 230 lbs.
8 @ 240 lbs.

New exercise, felt fine.

Leg Curl (Plate-Loaded Machine Lying Down) -
10 @ 90 lbs.
10 @ 140 lbs.
4 @ 160 lbs.

This machine was awkward as hell. I finished up at the seated leg curl, which also sucks. I did 20 reps @ 110 lbs. there. So this exercise was kind of a bust.

[slowjoe]

Howdy, what's your current fighting weight, dude?

[WatsupHannity]

In the blue trunks, from parts unknown, I'm weighing in at 235 lbs. at a height of 6'7.

[WatsupHannity]

Yesterday:

Press -
5 @ 115 lbs.
3 @ 130 lbs.
5 @ 145 lbs.

I've hit 3 x 5 @ 150 lbs. several times prior to starting 5-3-1, so I'm not sure if this is a disappointing result.

Close-Grip Bench Press -
8 @ 105 lbs.
8 @ 115 lbs.
8 @ 125 lbs.
8 @ 135 lbs.
8 @ 145 lbs.

Fine. A fun exercise. Although on the last set a kid who looked about 13 bumped my bar mid-set while he was getting plates. Talk about dangerous! Luckily no harm was done and I finished without trouble.

Pullups (Neutral Grip)

5,4,4,4,4,4,3,3,3,3,2,2 = 41

Ran out of time. This is the toughest part of my week, without question.

[WatsupHannity]

Today:

Deadlift -
5 @ 245 lbs.
3 @ 280 lbs.
6 @ 315 lbs.

Overhand on the first 2 sets, mixed grip on the 315 set.

Good Mornings -
8 @ 95 lbs.
8 @ 105 lbs.
6 @ 115 lbs.
6 @ 125 lbs.
6 @ 135 lbs.

Supposed to be 5x6 but I did a couple extra by mistake the first 2 sets.

Leg Extensions (Biorhythm Computerized Machine) -
8 @ 110 lbs.
8 @ 120 lbs.
8 @ 135 lbs.
8 @ 150 lbs.
8 @ 165 lbs.
8 @ 175 lbs.

Working out at an out-of-town Y. I often work out at different gyms, which comes with pros and cons. Using different brands of machines each time is a con. It was fairly easy so I tacked on another set at 175.

[WatsupHannity]

Yesterday:

Bench Press -
5 @ 155 lbs.
3 @ 175 lbs.
6 @ 195 lbs.

My first experience with what to me is a radically new bench press form, that involves me jamming my legs way behind my butt and basically coiling down into the start position. Probably cost me a rep on 195 as I was getting used to it. In the long run it should pay off with improved results though.

DB Shoulder Press -
8 @ 40 lbs.
8 @ 45 lbs.
8 @ 50 lbs.
8 @ 55 lbs.
8 @ 65 lbs.

Happy about this result.

Kroc Rows -
10 @ 90 lbs.
10 @ 95 lbs.
10 @ 100 lbs.
10 @ 105 lbs.
10 @ 110 lbs.

My coach had never seen me do Kroc rows and got me to shorten my ROM way down. I was basically reaching all the way out on the bottom and pulling the DB all the way up to my chest; he had me not extend out so much and not pull up/rotate my shoulder back so much.

[WatsupHannity]

Today:

Squats -
5 @ 185 lbs.
3 @ 210 lbs.
7 @ 235 lbs.

Fine.

One-Leg Leg Press (Rotating Leg Press Machine, Plate-Loaded) -
8 @ 180 lbs.
8 @ 200 lbs.
8 @ 220 lbs.
8 @ 240 lbs.

Gym was closing up and this is all I managed to get in.

[WatsupHannity]

I am bypassing the deload week, so I'm on Week 1 of my 2nd cycle.

Today:

Press -
5 @ 105 lbs.
5 @ 120 lbs.
8 @ 137.5 lbs

I dug out a hard 8th rep. It was supposed to be 140 lbs.; to my chagrin I found that I accidentally loaded only 1 side with a 2.5 lb. plate. Oops.

Close-Grip Bench Press -
8 @ 115 lbs.
8 @ 125 lbs.
8 @ 135 lbs.
8 @ 145 lbs.
8 @ 155 lbs.

Fine. Might start making 5 lb. weekly jumps on this.

Pullups (25-degree V-bar) -
4,4,4,4,4,3,3,3,3,3,3,2,2,2,2,2,2 = 50

Alternated overhand and underhand.

[WatsupHannity]

Today:

Deadlift -

5 @ 220 lbs.
5 @ 255 lbs.
10 @ 290 lbs.

My 10" Forever belt finally arrived from Inzer so I was giving that a break-in today. Seemed to help. 10 @ 290 was relatively easy and I could have dug out a couple more hideous reps if I forced myself to.

Good Mornings -
6 @ 105 lbs.
6 @ 115 lbs.
6 @ 125 lbs.
6 @ 135 lbs.
6 @ 145 lbs.

Fine.

Leg Extensions (Same Machine as Cycle 1, Day 1) -

8 @ 135 lbs.
8 @ 165 lbs.
8 @ 180 lbs.
8 @ 195 lbs.
8 @ 210 lbs.

Fine. Full stack is 255 lbs...... A goal to work towards.