Pushdowns – 5 sets of 12 reps

DB Alt Curl – 20′s x 30 (15 each), 35′s x 24 (12 each), 45′s x 20 (10 each)

Lat Raise (w/straps – thumbless) – 45′s x 10-12 /ss/ 20′s x fail – 4 sets total

Deadlift Skull Crusher – 90 x 8-12 x 3 sets

Cable Curl – 3 x 15

Upright Row – 2 x 15

Tricep Ladder – 3 x fail

65′s x 10

85′s x 10

85′s x 10

65′s x 7 – drop set

25′s x 8 – drop set

Incline Barbell: 3 x 10

Dips: 3 x 10

Crossovers: 3 x 15

Assistance: DC Style

Squat – 205 x 20 (widowmaker)

Calves – RP – 20-25 total

Cable Leg Curl – 15-20 total

Assistance:

DB Rows (RP): 105 x 9/5/8 = 23 total

DB Row: 50lbs – 2 x 15

Rope Row: 2 x 15-20

Calves – 2 x 15-20

Lunges – 2 x 12-15

Band Leg Curl – 2 x 15-20

Good workout, this is an example of what I’ll be doing starting next week.

Squat: worked to 275 x 5

Assistance: squat/GHR/Calves

Wednesday:

Bench: worked to 235 x 3 – felt very heavy and hard

My bench is really creeping down, which is weird, but my deadlift is moving up, which is good, and my squat remains the same (nuetral). I’m deadlifting tomorrow and really looking forward to it. I will probably resume training 4 days per week starting next week, throwing in some military presses.

Assistance:

Good Mornings – 3 x 8-12

Chins (wide) /SS/ Nuetral Pulldowns – 3 x 8-12

Cable Pullovers – 3 x 15-20

T-Bar Row – Pyramid Up and strip setted down

Rope Rows – 2 x 20-25

Rear Delts/Guns – circut of 12-15 for 3 sets

This was some great deadlifting, if I remember this is within 2-4 reps of all time Pr’s. Once i get 15-20lbs more for 8-10 reps then I’ll really be getting somewhere. My deadlift seems to be going up now (first it was squat/bench) now that deadlifts are on the rise I don’t expect much gains on squat or bench so I may take it a bit easier on them for the time being. My form is really improving. Before I was jerking weight too much or rounding back problems now It seems great and im much more explosive and strong with leg drive.

DB Bench – (65′s) – 3 x 8-10

Uprights – 5 x 10

Pushdowns – 5 x 10

worked to 260 x 5 (hips were VERY tight and had no mobility so I just did the regualar set/reps)

Assistance: Boring But Big

Squat – 5 x 10

GHR – 6 x 10

Calves – 6 x 15-20

Abs/Neckwork

280 x 5 – felt heavy as fuck

320 x 3 – felt heavier

355 x 5 – went smooth! PR

Assistance:

Dumbell Kroc Row – 125 x 12 PR

Some chins

I was very happy with deadlifts for once and actually got some reps that i’m looking for. Had some great dumbell rows too. I knew switching my workouts to more at home (The Dungeon) would bring me some goodness. Neither of these or any of my PR’s right now are ALL TIME personal records but more records for this recent 5/3/1 training cycle. Alothough as I start inching closer I may begin breaking my all times pretty soon. Anyways I’m feeling pretty strong at home and fairly week at the gym. I took it easy on my bench workout yesterday and actually hit the hooks on the 4th rep of bench so that fucked me up and I got 5 and called it good. I was planning an all or nothing workout today, since I got my goal of 5 reps on deads I just did the dumbell rows to see how much stronger I truly was at home and 125×12 was no joke so I was very happy. Did’nt even really do much after that. I’m taking the next 4 days completely off and starting up again next week. Not bothering with a full de-load week since I just need recovery and not maintanance.