Light/Speed Squat: 335 x 3 x 5
Deadlift: 315 x 5 x 3
RDL: Skipped
Shrugs: 135 x 15, 185 x 15 x 2 (1st time for these)
Another day of finding starting weights. I skipped RDL as a precaution - not used to this much volume. So, I did about 2/3s of my lifts for the week, being conservative - ready for 3s week next week.
09-26-2016, 05:14 PM
RandallEW
Mon. 9/26/16 - 3's Week
Heavy Press: 165 x 3 x 3
Close Grip Bench Press: 177.5 x 8 x 3
Lying Tricep Extensions: 77.5 x 10 x 3
Seated Overhead Tricep Extensions: 37.5 x 12 x 3
I did "all the things" today - felt good. Only issue was awkwardness in trying overhead dumbbell tricep extensions, so I switched to an EZ Curl bar instead, which seemed much better.
09-27-2016, 05:29 PM
RandallEW
Tue. 9/27/16 - 3's Week
Heavy Squat: 425 x 3 x 3
Chins: 6, 5, 4 (took it easy here)
Rows: 135 x 10 x 2, 135 x 8
Curls: 60 x 10 x 3
09-29-2016, 04:49 PM
RandallEW
Thu. 9/29/16 - 3's Week
Light/Speed Press: 137.5 x 3 x 5
Heavy Bench: 230 x 3 x 3
Incline Bench Press: 137.5 x 10 x 3
3" Decline Dumbbell Bench Press: 60 x 10, 60 x 8 x 2
09-30-2016, 01:53 PM
RandallEW
Fri. 9/30/16 - 3's Week
Light/Speed Squat: 335 x 3 x 5
Heavy Deadlift: 365 x 3 x 3
Romanian Deadlift: 315 x 8 x 2
Shrugs: 185 x 15 x 3
3's week in the books - 1's week coming up.
10-03-2016, 04:43 PM
RandallEW
Mon. 10/3/16 - 1's Week
Heavy Press: 180 x 1 x 3 (possible PR)
Close Grip Bench Press: 180 x 8 x 3
Lying Tricep Extensions: 82.5 x 8 x 3
Seated Overhead Tricep Extensions: 41 x 10 x 2
I'm really loving this program. Everything feels right.
10-04-2016, 05:15 PM
RandallEW
Tue. 10/4/16 - 1's Week
Heavy Squat: 465 x 1 x 3 (PR)
Pull-Ups: Skip
Rows: Skip
Curls: Skip
I called it early and headed to Five Guys to celebrate my PR, among other things. About a month ago, I squatted 450 x 3, but I was about 5 lbs. heavier then. These reps were slow but controlled - gave me some confidence in lifting close to 1RM.
10-05-2016, 09:41 AM
caveman
Nice squats!
10-05-2016, 10:46 AM
RandallEW
Thanks much. I wish my other lifts were doing as well, but look at what I do - even when I bail on a workout, I tend to get my squats in. I'm not sure why, but I'm much more motivated to take them as far as I can.
10-06-2016, 06:48 PM
RandallEW
Thu. 10/6/16 - 1's Week
Light/Speed Press: 135 x 3 x 5
Heavy Bench: 250 x 0, 235 x 1 (250 x 1 x 3 should have been easy)
Incline Bench: 135 x 10 x 3
3" Decline Dumbbell Bench: Skip
Felt really beat up today in the arms once I got to the heavy bench. I think 2 weeks of eating so light finally caught up with me, but I cut weight well during that time without much sacrifice, so it was worth it. Next week, I'm back to 5's, and I'm thinking of bumping calories by 500/day or so to handle it.