Bigger and Better - 5-3-1

[WatsupHannity]

Yesterday:

Bench Press -
5 @ 140 lbs.
5 @ 165 lbs.
9 @ 185 lbs.

Wore my belt for the 185 set.

DB Shoulder Press -
8 @ 40 lbs.
8 @ 45 lbs.
8 @ 50 lbs.
8 @ 60 lbs.
8 @ 65 lbs.

Belt for the 65 lb. set.

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

Fine... almost easy. Will have to kick up the reps or figure out how to get more weight on the DBs.

[IlPrincipeBrutto]

Kroc Rows -

I really apologise for saying this, but every time I read Kroc Rows, I can't help seeing a picture of a pair of rubber sandals.

IPB

[MazdaMatt]

This looks like a fun program. Are you actually enjoying it so far?

[WatsupHannity]

This looks like a fun program. Are you actually enjoying it so far?

Yeah, I'm liking it a whole lot. I was on SS and its variants much too long; 5-3-1 is a lot more compromising for someone like myself who has a fairly erratic schedule.

[WatsupHannity]

I really apologise for saying this, but every time I read Kroc Rows, I can't help seeing a picture of a pair of rubber sandals.

IPB

Haha. Sometimes on hard days I think, "These rows are a Kroc!"

[WatsupHannity]

Today:

Squats -
5 @ 170 lbs.
5 @ 195 lbs.
10 @ 220 lbs.

I debuted my new Kanama weightlifting shoes today; I could feel the difference immediately. Solid good morning action on the last rep at 220 so I called it a set.

One-Leg Leg Press (Pin Selector Machine in St. Thomas) -
8 @ 180 lbs.
8 @ 200 lbs.
8 @ 215 lbs.
8 @ 225 lbs.
8 @ 235 lbs.

Fine.

Leg Curl (Pin Selector, Lying Down) -
10 @ 120 lbs.
10 @ 130 lbs.
8 @ 130 lbs.
10 @ 110 lbs.

Sets fell apart for me all of a sudden. I hit a wall around the 8th rep of the second set despite the first 6 reps or so being a total breeze. It's probably evidence that I don't work in the 10-rep range very much... will have to start lower next time.

Power Shrugs -
10 @ 225 lbs.
10 @ 275 lbs.
10 @ 315 lbs.
4 @ 365 lbs.

Found out where my limit is on this exercise. Tons of fun though, and the Y in St. Thomas doesn't give a shit if I clang the weights around in the rack.

[WatsupHannity]

Today:

Press -
3 @ 115 lbs.
3 @ 130 lbs.
7 @ 145 lbs.

Fine. Belted on the 145 set.

Close-Grip Bench Press -

8 @ 120 lbs.
8 @ 130 lbs.
8 @ 140 lbs.
8 @ 150 lbs.
8 @ 160 lbs.

Fine.

Pullups -
4,4,4,3,4,4,4,3,4,3,3,2,3,2,3 = 50

Switched between underhand close-grip, overhand normal grip and overhand wide-grip. Despite the erratic numbers I felt much stronger than on previous pullup sets.

[WatsupHannity]

Today:

I caught a cold over the weekend, and I've been feeling pretty lousy so far this week. To help get a decent workout in I drank a small coffee before going to the gym today. I ended up significantly outperforming my expectations on all the lifts... caffeine ftw?

Deadlift -
3 @ 235 lbs.
3 @ 270 lbs.
9 @ 305 lbs.

Very happy with this. My first deadlift workout using weightlifting shoes and I'm sure that helped. All sets were double-overhand.

Good Mornings -
6 @ 110 lbs.
6 @ 120 lbs.
6 @ 130 lbs.
6 @ 140 lbs.
6 @ 150 lbs.
6 @ 160 lbs.

Threw in an extra set at 160 since the first 5 sets were pretty easy. All in all I felt wicked strong today.

Leg Extensions (Life Fitness Machine) -
8 @ 155 lbs.
8 @ 170 lbs.
8 @ 185 lbs.
8 @ 200 lbs.
8 @ 215 lbs.
8 @ 225 lbs.

Again, threw in an extra set because I was cruising through everything this workout.

[WatsupHannity]

Just did a set of neck harness pulls... 50 from the front and 40 behind. I only used 10 lbs. for now. I'm going to try to add in at least 3 sets of these per week-- purely for vanity purposes.

[Dixen]

Just did a set of neck harness pulls... 50 from the front and 40 behind. I only used 10 lbs. for now. I'm going to try to add in at least 3 sets of these per week-- purely for vanity purposes.

Nice! Gotta get that thick neck!