Thursday, August 11, 2011

Chris (8/9, 8/11) - 5/3/1 Cycle 9, Week B

2-day training week.

8/9: Squat, Bench Press
Squat:
45x5; 95x5; 155x5; 190x5; 225x3
270x3
305x3
345x5

Bench Press:
45x5; 85x5; 110x5; 130x3
155x3
175x3
195x4

Squat: 285x3x4
Incline Bench: 135x6x4
Chinups: +0x10x3; +0x6x3
Bicep work

8/11: Deadlift, Press
Deadlift:
135x5; 175x5; 225x5; 260x3
305x3
350x3
395x5

Speed pulls: 285x2x6

Press:
45x5; 50x5; 65x5; 80x3
90x3
105x3
115x5

Dumbbell Bench: 45x12x3
Pendlay Rows->Rear Delt Flyes: (135x8->20x10)x3
Bicep work

Thoughts:
-Exercise ADD? Yes...
-BW still 168 clothed.
-Might just bite the bullet and switch to WS4SB after this cycle of 5/3/1.
Posted by Chris at 10:51 PM
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4 comments:

  1. Frank WuAugust 12, 2011 at 9:17 PM

    Solid pulling (and solid other lifts too).

    Ahhh, WS4SB. That was actually the first thing I kind of did on this blog. Way back in August 2009, I was doing some sort of WS4SB/5-3-1 hybrid (so basically just doing my own thing).

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  2. DeirdreAugust 13, 2011 at 1:42 PM

    DeFranco has also used 5/3/1 progression for the ME lifts in WS4SB too, which may be what Frank did. I'd says WS4SB is more of a training outline than a hard and fast program, but worth a try if your goals match up.

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  3. Frank WuAugust 14, 2011 at 12:47 PM

    Huh, who knew? It certainly didn't occur to me back when I was doing it.

    If either of you has a good link to WS4SB, please put it up so everyone else can know what you're up to.

    ReplyDelete
  4. DeirdreAugust 16, 2011 at 5:22 PM

    This comment has been removed by the author.

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