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  1. #21
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    • phoenix arizona seminar date
    • texas seminar date
    1/24/2017
    5/3/1 wave 3, week 1, 1RM x .65,.75,85x5+
    Chin-ups 10,10,9,8.
    Leg ext and leg press,
    Glute raises: bdy wt x 15, 25lb x 15x3.
    Bench press (220=1RM) 45x8,95x6,135x5,165x5,195x2,190x6x2.
    Front Squat: (230=1RM) 45x8,95x6,155x5,175x5,195x8.
    Incline dumb bell press: 70x10x2.
    Incline dumb bell curls: 45x8,45x5.
    EZcurl: 80x12.
    70 minutes

  2. #22
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    1/26/2017
    5/3/1 wave 3, week 1, 1RM x .65,.75,85x5+
    Chin-ups: 8,8,8.
    Leg ext and leg press
    Press: 163=1RM, 45x8,65x6,95,105x5,120x5,135,145,155no, 140x2.
    Straight leg dead lift: 45x5,95x5,135x5,225x5.
    Clean: 45x5,135x5.
    Dead lift DOH: 285x5.
    Dead lift AG: 335x5,375x5.
    Shoulder fly: 20x10,25x10.
    50 minutes

  3. #23
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    1/29/2017
    5/3/1 wave 3, week 2, 1RM x .70,.80,90x3+
    Chin-ups: 10, 8, 6,6.
    Glute raises: 10x15, 25x15,30x15x3.
    Bench press: (220=1RM) 45x8, 95x6,135x5,155x3,175x3,205,200x3,200x5.
    Incline dumb bell press: 75x9,75x8.
    Front Squat: (230=1RM) 45x6,95x6,135x5,185x5,210x5.
    Standing barbell curls: 45x8,65x6,85x6,90x6x2.
    60 minutes

  4. #24
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    1/31/2017 - 183.5 lbs bodyweight
    5/3/1 wave 3, week 2, 1RM x .70,.80,90x3+
    Chin-up: 8,8,7.
    Leg ext and leg press
    Press (160=1RM, need to lower to 155) 45x8,65x6,95x5,115x3,130x3,145x2,115x6.
    Straight leg dead lift: 45x6,95x5,135x5,145x2,225x3.
    Clean: 45x6,95x3,135x3,145x1.
    Dead lift; (440=1RM, not sure about that, will lower to 425 next wave)
    315x3 (1DOH, 2AG) 355x3,400x2.
    Shoulder fly: 20x12x2.
    50 minutes

  5. #25
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    2/2/2017 - 182.5 lbs bodyweight
    5/3/1 wave 3, week 3, 1RM x .75x5,.85x3,95x1+
    Chin-up: 8,8.
    Pull-up: 7,8.
    Leg press and leg extension
    Bench press: (220=1RM) 45x6x2,95x6,135x5,165x5,190x3,210x1x2.
    Incline dumb bell press: 75x8x2.
    Incline dumb bell fly: 20x8.
    Front Squat: (230= 1RM) 45x6,95x5,135x5,185x5,205x3,225x1.
    Incline dumb bell curls: 45x2 too heavy today, 40x6,40x8.
    EZCurl 80x12.
    60 minutes

  6. #26
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    2/6/2017
    5/3/1 wave 3, week 3, 1RM x .75x5,.85x3,95x1+
    Chin up: 8,8,8.
    Leg ext and leg press
    Press (160=1RM) 45x8,65x6,95x5,120x5,135x3,145x1,155x1.
    Straight leg dead lift: 45x5. 95x5,135x5,225x3.
    Clean: 45x5,95x5,135x3,155x1.
    Dead lift DOH: 275x4,315x1.
    Dead lift AG: 335x5,375x3,415x1.
    Straight bar front raise (shoulders) 45x12.
    Shoulder fly: 25x10
    63 minutes

  7. #27
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    2/9/2017
    5/3/1 wave 3, week 4, 1RM x .40x5,50x5,50x5+.
    Chin up: 10,10,10.
    Pull-up 3.
    Leg ext and leg press
    Glute raises: w/10lbs x15, 25x15x3
    Incline bench press: 45x6,95x6.
    Bench press: (220=1RM) 135x3,185x2,205x1,145x22.
    Incline dumb bell press: 50x20, 50x17.
    Front squat: (230=1RM) 45x8,95x6,135x5,185x5x2,145x20.
    Straight bar curs: 65x15,75x15,80x15.
    62minutes

  8. #28
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    2/12/2017
    5/3/1 wave 3, week 4, 1RM x .40x5,50x5,50x5+.
    Chin up: 10,10,10.
    Leg extension and leg press
    Press (160=1RM) 45x10,65x6,95x6,115x2,135x1,105x13.
    Straight leg dead lift: 45x6,95x6,135x6,225x5.
    Clean: 45x5,95x5,135x1,105x13.
    Dead: (440=1RM) 275x15 (5doh+10ag)
    Straight bar front raises: 45x6,55x6,65x6.
    60 minutes

  9. #29
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    2/14/2017
    5/3/1 wave 4, week 1, 1RM x .65,.75,.85x5
    Chin up: 12,9,12
    Leg extension and leg curl,
    Bench Press (225=1RM) 45x10x2,95x6,135x5,145x5,170x5,185,205,195x6.
    Incline dumb bell press: 70x10, 70x11.
    Front Squat: (235=1RM) 45x8,95x6,135x5,155x5,175x5,185,210,200x8.
    Incline dumbell curls: 45x6x2.
    65minutes

  10. #30
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    2/17/2017
    5/3/1 wave 4, week 1, 1RM x .65,.75,.85x5
    Chin up: 12,10.
    Leg presses
    Press (150=1RM) 45x8,65x6,100x5,115x5,135x3x2 (v 130x5 as program recommends)
    Straight leg dead lift: 4x6,95x6,135x6,225x3.
    Clean 45x6,95x5,135x3.
    Dead lift (445=1RM) 295x5,335x5,285x5.
    Shoulder fly: 25x8x2.
    50minutes

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