thanks fellas. will be weighing myself this saturday to get the official word, guessing 170.

Bench - Cycle 3 - 5/3/1

Bench
warm up
5x70
5x85
3x105
work sets
5x135
3x150
2x170

Not happy at all. Form felt like dookie. Benched in the cage and it always gets me ****ed up for some reason. Continuing with a 5lb increase, just need to get my form in order. Will probably try and take more vids.

Assistance Work

Dips
3x10xBW

Kraken Rows
2x20x80 each arm

Chins/Pulls
25 total with body weight

Squat - Cycle 3 - 5/3/1

Squat
warm up
5x135
5x165
3x200
work sets
5x250
3x285
5x315

Assistance Work

RDL
4x8x155

GHR
3x10xBW

The reverse psychology worked!

right by where I live is a massive hill, so I did 2 hill sprints (stopping at the halfway point). Thought I was going to die, jebus...

lol

WTF. You're tiny, that alone should save you.

I made a game time decision today and switched over to the Full Body Template, aka TM for 5/3/1.



Squat - Cycle 4 - 5
warm up
5x135
5x170
3x205
work sets
5x225
5x255
8x290

Push

DB Bench
4x10x40's

Pull

DB Rows
3x20x65 each arm

Also did some condition work before my lifts. Jumping jacks, burpee's, etc etc etc

it looks tempting, though I prob wouldn't back squat 3x a week. I also would squat last on non-5/3/1 squat days probably. Or at least after the main lift. I might consider this post-meet.

Johnny's logic: i'm doing an agressive cut... might as well squat all day every day.

lol but of course.

im going to throw in front squats some where. maybe day 2 or 3. Not in addition to back squats, instead of. Might be better on DL day because it will be a little "easier". Going to program them like the "Simplest Assistance Template" in the 2nd edition.

forgot to mention the Full Body Template is all the rage right now in the 5/3/1 world*. Another reason I'm giving it a try. Not sure if people love it because they've never done SS/TM before...

*5/3/1 FB page, Jim's site, and other reviews.

Tuesday night went out to eat, and came down with some food poisoning, which means no lift and no eat yesterday. That time of year I guess. Brag: watched Arrested Development all day yesterday. Beat: Food poisoning ldo. Variance: probably lost some weight inadvertently.

Front Squats
Based on 210 training max
10x105
10x125
10x145

The 145 set was actually harder than I thought.

Bench - Cycle 4 - 5
warm up
5x75
5x95
work sets
3x120
5x135
6x155

Apparently I was still hallucinating from my fever and skipped a warm up and only did 3 reps when I was supposed to do 5. Not happy with the 6, but at the same time I'm not feeling 100%, barely ate anything yesterday, and didnt eat my usual amount of food today.

Push/Pull

Chin Ups
8
7
6
5
5

KB Press
5x5x35 each arm

Because I was sick, my schedule got all messed up, which means I had to lift at bro city today. And they were closing in an hour, so I wanted to get in, do my prescribed reps and leave.

Squats
10x135
10x170
10x205

Press - Cycle 1 - 5
Reset using a 135 training max

warm up
5x55
5x65
3x80
work sets
5x90
5x105
3x115

No idea what happened here. Maybe the lack of eating and being sick caught up. But since my press is so messed up, I might just do a SS/TM like progression with it using 95lbs. Ughh

Deadlift - Cycle 4 - 5
warm up
5x150
5x190
3x225
work sets
5x250
5x285
5x325

Didnt have any chalk, and I just wanted to get 5 and get out since I was pressed for time. Hands were sweaty as hell for the last 2, but with chalk I could have squeezed out a few more I think.

Did some random hang/power cleans and only worked up to 135 for a couple.

yo, what happened to the 531 facebook page?

no idea...really weird it just up and vanished.

KB Complex
5 swings
5 snatches
5 cleans
5 high pulls

all done with each arm. 5 rounds with 1 minute rest in between.

Couple sets of TGU too.

Hey guys,

don't you feel the full body template is sort of...I don't know, inefficient wrt squatting? The percentages and such just look sort of silly. Also like kc says, squatting 3/week = frown face. Although TM does that as well, heh...

tbh, I dont really understand why he picked those percentages (I dont understand a lot though). he says in the book the first phase percentages are "to get you used to squatting 3 days a week". I would assume he put this in there because probably a lot of people reading 5/3/1 were never on SS/TM. Might read over this chapter again to see if he explains more. I just figured you didnt like it cause there is no room for 5x10 RDL's.

Couple rounds of KB complexes.

Squat - Cycle 4 - 3
warm up
5x135
5x170
3x205
work sets
3x240
3x275
6x310

Push

DB Bench
3x10x45's

Random dips between rows.

Pull

Kroc Rows
1x20x80 each arm
1x15x80 each arm

Random chin ups between bench.

Right. And no, I'm fine with not RDL'ing 5x10, heh.

Conditioning ****...

KB complexes, med ball throws, pylo box jumps

Front Squats
Based on 210 training max
5x45
5x95
8x125
8x145
6x165

Bench - Cycle 4 - 5
warm up
5x70
5x90
3x105
work sets
3x130
3x145
3x165

damnit. the owner was spotting me and gave me a tip, I'm not lowering the bar in the middle of my chest, which would lessen my ROM by an inch. will have to reset next round.

Pull

Pull Ups
4x5xBW

Chinese Rows?
5x60, 5x65, 5x70, 5x75

http://donnyshankle.blogspot.com/201...l-view_07.html

Squats
10x135
10x170
10x205

Power Clean to Press
doing a SS type progression, adding 5lbs a week (maybe even 2.5).

warm up
2x5x45
5x55
3x75
2x85
work sets
3x5x100

Power Cleans
1x135
5x1x150

Deadlift - Cycle 4 - 3
warm up
5x150
5x190
3x225
work sets
3x270
3x305
5x345

Couple rounds of kb stuff -> box jumps -> med ball throws

Squat - Cycle 4 - 5/3/1
warm up
5x135
5x170
3x205
work sets
5x255
3x290
4x325

Bench - Cycle 4 - 5/3/1
warm up
5x75
5x95
3x105
work sets
5x135
3x155
1x175

Felt better, and I could have squeezed out 1 more for sure. Still though, time for a reset. Been re-watching/reading SS on bench, so probably good timing on the reset. I think I'm done with the "dave tate way of benching" (whatever that means).

Pull

Kroc Rows
1x10x85 each arm
1x20x85 each arm

couple sets of pulls/chins.

Tried some hang power snatches, 5x1x95. Just trying to get used to the movement. I was going to order the rogue war bar for practice but its $20 shipping, probably going to get some pvc pipe at lowes.

4x325 - called it

Why 1x10x85 before the 20 set?