5/3/1 w/WSFSB III Assist Template: Week 7 Squat/Week 8 Bench Press

All Notation: Weight x Reps x Sets

December 16:
12" Front Box Squat: 60x12, 75x10, 95x8, 115x6, 130x5, 140x5, 150x5, 160x5 (Rep Out Set)

Hammer Calf Machine: 140x10x4

Assisted Pistols (Average Bands): 4 sets of 6

45-degree Hyper: BWT x 12 x 4.

Leg Curls: 90x12x4

Assisted Situp (Light Bands): Sets of 20, 16, 12, 10 reps


December 17:
Hammer ISO Super Incline Press: 30x12, 35x10, 45x8, 55x6, 60x5, 65x5, 70x5, 75x6 (Rep Out Set)

Assisted Dip Machine: 75 lbs assistance x 9 reps x 2 sets

Assisted Chinup (Light Bands): 6 sets of 2

Hammer ISO Rows (Elbows Out): 80x13x2

Preacher Curls: 60x8x4

Behind The Back Shrugs: 120x10x4

5/3/1 w/WSFSB III Assist Template: Week 7 Military Press

Assisted Pullups (Light Bands): 5 sets of 2

Behind The Neck Press: 45x12, 55x10, 65x8, 80x6, 95x5, 100x5, 105x5, 115x6 (Rep Out Set)

Hammer ISO High Rows: 80x10x4

Triset:
Trap Bar Shrugs: 116x10x3
Pushups w/Feet Inclined 4": 20, 16, 12 reps
Reverse Curls: 60x8x3

Wrist Roller: 10x3x3.

5/3/1 w/WSFSB III Assist Template: Week 7 Deadlift

Sumo Deadlift w/35s: 115x10, 130x8, 160x6, 185x5, 195x5, 210x5, 225x6 (Rep Out Set). For my last "3 weeks" of sessions (a session everyday until Dec 22, then I'm outta Djibouti on the 23rd), I'm doing the same lift that I used 45s to test but using 35-pound plates instead for a longer pull. It went well, albeit a little tougher: my lower back was tested more so I was more deliberate with the reps.

Hammer Calf Machine: 120x12x4

Bulgarian Split Squats w/Front Foot Elevated: 4 sets of 13

Assisted GHR (Light Bands): 5 sets of 8

Assisted Situps (Light Bands): 5 sets of 20, 16, 14, 12, 10 reps.

5/3/1 w/WSFSB III Assist Template: Week 7 Bench Press

Hammer ISO Super Incline Press: 30x12, 35x10, 45x8, 55x6, 60x5, 65x5, 70x5, 75x6 (Rep Out Set)

Assisted Dip Machine: 75 lbs assist x 8 x 2

Assisted Chinup (Light Band): 5 sets of 2. 2 was all I could do for each set and I wanted a minimum of 10 reps. No pain, so life's good.

Hammer ISO Rows (Elbows Out): 80x12x4

Preacher Curls: 60x8x4

Behind The Back Shrugs: 120x8x4

Ending Week Six in One Workout

I got up at 4AM to do this workout . . . . ack. I was motivated by the urgency to get week 6 finished and by my idea to just use the essential movements only. I would have been really pumped if I wasn't so sleepy and grumpy.

12" Front Box Squat: 55x12, 70x10, 85x8, 105x6, 120x5, 130x5, 140x5, 145x5 (Rep Out Set). I wanted more but at least I hit the minimum.

Assisted Pullups (Light/Monster Mini Bands): 6 sets of 5. Time to take the monster mini bands off.

Superset:
Sumo Deadlift: 115x6, 135x6, 155x6, 175x6, 195x6, 215x6, 235x5, 245x2.
Behind The Neck Press: 45x12, 50x10, 65x8, 75x6, 90x5, 95x5, 100x5, 110x5 (Rep Out Set)

Backblogging The Rest of Week 5

All Notation: Weight x Reps x Sets

December 3:
Sumo Deadlift: Worked up to 235x4. It's all starting to come back to me.

Hammer Calf Machine: Worked up to a 220 1RM.

Bulgarian Split Squats w/Front Foot Elevated: 3 sets of 12

Assisted GHR ((Light/Monster Mini Bands): 3 sets of 9.

Lying Leg Raises: 3 sets of 15

Assisted Situp (Light/Monster Mini Bands): 3 sets of 15.


December 5:
Behind The Neck Press: 45x12, 50x10, 65x8, 75x6, 90x5, 95x5, 100x5, 110x6 (Rep Out Set)

Assisted Pullup (Light/Monster Mini Bands): 5 sets of 5

Hammer ISO High Rows: 80x10x4

Triset:
Trap Bar Shrugs: 106x12x3
Reverse Curls: 50x10x3
Pushups: 3 sets of 20, 16, 12 reps

Wrist Roller: 10x3x2, 10x2


December 7:
12" Front Box Squat: Worked up to 165x4

Hammer Calf Machine: 110x15x3

Assisted Pistols (Average Bands): 4 sets of 5

45-degree Hyper: BWT x 10 x 5.

Leg Curls: 75x15x5

Lying Leg Raises: 3 sets of 15

Assisted Situp (Light/Monster Mini Bands): 3 sets of 15.

5/3/1 w/WSFSB III Assist Template: Week 6 Bench Press

Hammer ISO Super Incline Press: 30x12, 35x10, 45x8, 55x6, 60x5, 65x5, 70x5, 75x5 (Rep Out Set)

Assisted Dip Machine: 90 lbs assist x 10 x 2

Assisted Chinups (Light/Monster Mini Bands): 6 sets of 5

Hammer ISO Rows (Elbows Up): 82.5x12x4

Behind The Back Shrug: 100x15x4

Preacher Curls: 50x12x4