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big ross 2012

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  • big ross 2012

    Ok so I'm gonna start one up just so I can get some feedback on my 5/3/1 program. I've gone about 3 or 4 waves now and have all the old sheets from my previous bests.
    I'm 24, 6 ft about 240 right now. BF% probably high teens or early 20's (only soft in my belly). I am in an Occupational Therapy graduate program right now and I bounce on the weekends.
    Bench: 365 (missed by about 1/2 inch)
    Squat: 405 for a double
    Deadlift: 565
    OHP: 175 (working max but I put 185 up just to see how it is)
    I have all the percentages done correctly for 5/3/1, I'll post my workout after I get finished with the gym.
    My biggest issues right now are cardio, I do enough to stay healthy and perform basically any activity I need to as well as my accessory work.
    Thanks for checking it out and suggestions are welcome.

  • #2
    Bench Press
    215x 5
    250x 5
    285x 7 (did 1 more the 3rd week of my first wave)
    155x10 for five sets
    Pull ups x various grips, numerous sets in between the bench presses
    Wide grip rope triceps push downs
    50x30 for 3 sets got a stupid burn
    Abs
    Felt like a decent workout. My bench press hasn't been feeling strong for a while now. I've changed my grip a little bit more narrow and been really trying to squat the weight with pulled back traps.
    The boring but big accessory felt surprisingly good, I think I'm going to use this sort of format for this wave. Thinking the BBB with 2 more exercises that won't have too much intensity in them.

    Comment


    • #3
      30 minutes of walking cardio on my treadmill in my room (incline varied as I felt good or bad). Using a belly trimmer, ceram wrap, and sweet sweat on my belly and love handles. I know this probably doesn't do a ton but I really want my waste to shrink and dieting serious is just not really an option at this point.
      Squats
      250x 5
      300x 5
      350x 7 (was killer, last rep was good, maybe could have squeezed a few more)
      135x10 for five sets (haven't done 10 reps on squats in forever, went very explosive up)
      Sumo stiff leg deadlift
      135x10, 185x10, 185x8 (vibram shoe felt like it was slipping)
      GHR on seated calf machine and bench in front
      2 sets of less than 5 (just try to get something out of them, got 2 very good reps the second set)
      Legs got a massive pump, quads look much better since starting 5/3/1.
      Weight was 227 in the morning and 231 after workout shakes and shower.

      Comment


      • #4
        Sore as fuck. Need to run, foam roll, and stretch before shoulders tomorrow.

        Comment


        • #5
          Originally posted by big ross View Post
          Sore as fuck. Need to run, foam roll, and stretch before shoulders tomorrow.
          Nice to see you started a log. Foam rolling's a miracle worker.

          Comment


          • #6
            OHP
            115x5
            135x5
            150x7
            65x10 or 5 sets. Go up fast and hard, was easy but felt productive.
            Barbell fat grip curl
            Bar x 25 for two sets. Crazy burn.
            Barbell cheat curls
            105x 5 two sets. Big burn on the slow eccentric.
            Face pulls
            40x 10-15 two sets
            Superset
            Rear delt fly DB
            15x 10-20 two sets
            Nice pump and burn in the 'yoke'
            Overall decent, like the boring but big

            Comment


            • #7
              Deadlift
              330x 5
              380x 5
              430x 8. Strong good set.
              Deficit speed pulls
              225x 5 for 5 sets. Not really sure how to do them but it felt good.
              BOttom up zercher squat
              135x 5
              185x 4
              225x 4
              275x 2. Didn't get the rack so wasn't starting very deep. Felt good though, better than I thought.
              Good mornings
              135x 10 five sets.
              Fat grip double over holds
              Abs
              Tobata on stationary bike. Only managed 5 or 6 rounds.

              Comment


              • #8
                Sore traps and forearms.

                Comment


                • #9
                  Bench
                  235x 3
                  265x 3
                  300x 5
                  155x 10
                  155x 3 very fast
                  Pull ups in between sets, various grips, feelin easier
                  Chest supported rows
                  2platesx 12 two sets
                  Wide grip rope extensions
                  40x 30 and 25. Performed on a lower pulley, did on knees
                  Jm press
                  135 x 5 2 sets.
                  Abs
                  Bench press still lacking. Shit happens. Pressing only thing not going up so not a huge issue.

                  Comment


                  • #10
                    Tuesday
                    Squats
                    265x3
                    330x3
                    360x 5
                    135x 4-10 4 sets fast
                    185x 10
                    GHR
                    A bunch of sets
                    Felt real shitty. Weight was awkward in my back. Other people around me were dumber than usual. Have a neuroscience test on Thursday and need a B to keep up my GPA.
                    Was the first time I wanted to just leave after squats but figured I might as well put in a little extra work.

                    Comment


                    • #11
                      Took my second nueroscience test and did pretty damn well. I am pretty sure I'll be getting a high B or a low A which should solidify me for a B in the class. Gonna start doing some more research just for my own personal gain being that my program is so shitty and I don't feel that I'm learning enough.
                      OHP
                      115x 3
                      145x 3
                      160x 5
                      85x10 for 5 sets
                      45 x 30, 25 fat grip bb curl
                      105 x 5, 2 sets of cheat curls
                      face pulls super set with rear db flyes 2 sets till it burned like a mother
                      Went and played basketball at night. Did well, can get up and grab the rim but not get even remotely close to dunking.

                      Comment


                      • #12
                        warm up jump ropes
                        135 power cleans. Like two sets of 4 or 5 reps each.
                        deadlifts
                        225 by 5 for two sets and 315 by 3 all with no straps and a double over grip
                        355x 3
                        405x 3
                        455x 7 nutted the fuck up today. thinking about going 585 next week since it's my one rep week but we'll see what happens.
                        Bottom up Zercher
                        225 x 5 three sets. had more depth this time, third set felt the best, I don't have the form down yet for shit and it hurts the insertion of my biceps
                        Good mornings
                        135 x 10 for 4
                        185 x 10 for 1. Went to 185, brought my feet in a bit more, bent my knees a little more and didn't focus so much on my heals taking all the weight. Felt it a ton in my lower hammy which I never do.
                        Various grip work with fat grips and other shit

                        Comment


                        • #13
                          Drank for the first time in forever on Saturday. Woke up Sunday feeling like shit. Had a basketball game today and was playing like an 8 y/o girl. Only played about 10 minutes of the game so didn't get the cardio I thought I was going to. This week I'll probably hoop 3 or 4 times this week since playoffs start on the 15th.

                          Comment


                          • #14
                            Bench
                            250x 5
                            285x 3
                            315x 3 pretty sure dude spotting touched te fourth after I said don't fucking touch it.
                            155x 10,10,10
                            225x 10 going to old grip. Thumb around and middle finger on line. Last 4 months been going ring finger and false grip.
                            Pull ups through out pressing
                            UH bb rows
                            225x 10,10 first time in months. Felt good getting ready for ISOM.
                            Pendlay
                            135x 10 first time in forever. Felt so nice on the rhomboids and traps gonna do much more often.
                            Rope press down
                            50x 30
                            60x 30
                            100x 8, 8 killer burn
                            Tried to run on a treadmill but two minute in calf cramp. Need to get back to straight running instead of bullshitting so much.

                            Comment


                            • #15
                              Squat
                              320 x 5
                              340x 3
                              380 x 4
                              185 x 10, 10,10,10
                              Ghr
                              4 sets. Got a few legit ones a set than began with assist.

                              Comment

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