Week Six Monday

Squat
130x5
160x5
195x5
225x5
255x5

Bench
105x5
130x5
155x5
180x5
205x5

Row
85x5
110x5
130x5
150x5
175x5

Hypers 40x10, 60x8
4 sets ab work (ab roller and weighted crunches

Badass workout today, was brutal but still got all my reps in, squats were rough, took my time and got past parallel, but was having hard time not leaning forward which usually isn't a problem. Last rep I thought my face was gunna explode out of my ass, but it felt great pushing myself(besides the face out the ass thing)

Cant wait for Wed to hit 310x5 on DL.

Week six Wednesday

Squats
130
160
195 - didnt do my 4th set, felt like I might have pulled something in my leg and didnt want to push it.

Shoulders
80
100
115
135x4 - did 135x2 last week, not supposed to do x5 till next week

Deadlift
190
230
270
310

Did good on DLs and didnt break form, still had to use straps on the last set. Last week the chart said 301 and I did 300, this week it said 308 so I felt I could go up 10lbs, starting next week Im only going to add 5lbs

Friday Week 6

I didnt do squats at all today cause my leg still felt fucked up, I would rather just give it some time off.

Bench
105
130
155
180
210x3
155x8

Row
85
110
130
150
180x3
150x8

Bench felt great, think I should be able to hit 210x5 monday so we will have to see

Week 7 Monday

So I tried squats today and my leg still didnt feel right, I did my first 4 sets but only got 4 reps on my second to last one, so I didnt do my last set. Not sure what to do so I will see how it feels wednesday. Its my groin on the right side, if im standing up and i bring my knee up, it feels like something is popping in and out of place, maybe a tendon. Any opinions are welcome.

So today I did-
Squats
135
160
195
225x4

Bench
105
135
160
185
210

Rows
90
110
135
155
180

Hypers
40x10
60x10

4 sets ab work

Bench was alright, had some random guy spot me and after I told him not to help unless it looked like I was gunna drop it on my face, he said he "barely helped me" but im thinking I am going to do 210 next week again to make sure I get it instead of failing on 215.

Hit 315x5 on deadlifts wednesday, and 215x3 for bench friday. Still taking it easy on squats.

Alright week 8 Update

Tried 210 again and couldnt get the 5th rep, since this is the second wee I guess I should reset a few weeks?

did 185 for rows x5


Today I failed on military again on 135, only got 4 so I am not sure if I should reset or mabe try a dif exercise like inclines, as the original workout goes.

I did however get 320x5 on deadlifts so that was at least good

Todays #s

Not squating till monday,

Bench - 220x3, 170x8

Rows - 190x3, 140x8

So after hitting 220 on bench I think I should be able to get 210 on monday, if not I will reset I guess two weeks, not sure what is the normal amount is since the website is now down after geocities closed for good. Monday im gunna start low on squats too to get back into it

Week 9 Monday - Still going strong

Squats x5
115
145
175
205
235

Bench x5
105
135
160
185
210

Rows x5
94
117
140
164
190x4

I felt awesome in the gym today, started squats again a few weeks back(week 2) just to see how I felt, went great and leg didnt feel sore at all. Next week I will jump up to week 4 and go from there. After failing on 210 the last 2 weeks I cranked them out like it was nothing, even felt like I could have just maybe done another rep. Rows was tricky since last week I rounded up from 183 to 185, and this week I rounded up to 190 from 187. Got 4 with good form but I dont think the 5th should have counted so I'll stay there for next week.

Cant wait for wednesday for Deadlifts for 325, since I dont see myself stalling out on them for a few more weeks, and then 225x3 on bench friday

Update time

So squated today and felt pretty good just sore.

115
145
175
175

Shoulder press I took it easy so I could hopefully move up next week

Deadlifts
205
245
280
325

DLs felt great but I finally had a hard time with my last rep, I think I can squeeze out at least 2 more weeks though before reseting

Friday week 10

Squats
120
150
181
211
247x3
181x8

Bench
109
136
163
191
225x3
160x8

Rows
91
114
137
160
195x3 - Missed last rep
137x8

Dips
bodyweight x 8
45 x 8
70 x 8

BB Curls
45x8
80x7
80x7

Skull Krushers
77.5x2x8
77.5x1x10

This workout is the balls, still making gains on week 10. Pumped I hit 225x3, last rep was slow but at no point did the bar stop moving. Squats feel fine as I jumped back up to week 4. Rows were rough but I did more than I was supposed to, and my dips and other assistance work are still moving up too which is pretty good.

Week 11 Monday

Looks like its time to take a week off, My lifts were terrible today.

Squats were fine, but when I went to bench 215x5 I couldnt even get 3 reps, after getting 225x3 friday. I think its best if I completely deload everything and maybe do some light stuff, then start again on monday

SO I might just start a new thread not really sure yet.

Right now I am on the 3rd week of cycle 2 in 5/3/1. My strength has still gone up in deadlifts and shoulders, but my bench has been stalled and I am now doing box squats so I backed of the weight a bit when I started the other week.
Right now numbers are
Weight = 200lbs

Deadlift = 390x1
Military = 145x3
Bench = 240x1
Box Squat= 245x5

Squats havent gone really anywhere due to hurting my leg a few times but they have still been growing. I have gotten really close to most of my goals and from my first post I have gained 20lbs and strength has improved a good bit

This week so far after my deload week I have set 2 new PRs

standing Military - 135x6
Deadlift - 335x7

So far looks like its gunna be a great week

Bench today
Work Sets
180x5
200x5
210x5

Box Squats Today
Work Sets
5x215
5x230
>5x245 = 10 reps

Leg Press
4x15@160

Leg Curls
4x13@70

Calf Raises
3x15@100