5/3/1 Round 4: Flat Bench Press 3RM

All Notation: Weight x Reps x Sets

Flat Bench Press: 65x5, 85x5, 105x5, 125x3, 145x2, 165x3, 175x3, 185X5 (Rep Out Set)

Superset:
Assisted Pullups (Light Bands): 3 sets of 2
Pronation/Supination w/Strength Bar: Barx10x3

Superset:
Assisted Pullups (Light Bands): 3 sets of 2
Ulna/Radial Flexion w/Strength Bar: 2.5x9x3

Superset:
Captains of Crush Grippers (Trainer): 4 sets of 3.
Wrist Roller: 10x3x3. My new grippers came in the mail this weekend, the first I have ever owned. I thought 100 pounds of pressure would be an easy place to start but these were hard for me.

Skipped the biceps and since it was Memorial Day and I wasn't in the gym at Bangor, I did not do the T-Bar Rows. Will do tomorrow.

5/3/1 Round 4: Squat 5RM

All Notation: Weight x Reps x Sets

Nautilus Nitro Leg Press: 280x7x4, 300x7

Hoist Roc-It Leg Curls: 115x12x4

Hoist Roc-It Pulldowns: 98x12x4

Not what I would have liked, but I didn't have to use my lower back. Next week, things should be all good.

5/3/1 Round 4: Incline Bench Press 5RM

All Notation: Weight x Reps x Sets

Incline Bench Press: 60x5, 80x5, 95x5, 115x3, 135x2, 145x5, 155x5, 165x7 (Rep Out Set). I was so sore and wiped out from the deadlift session that this was all I did. My lower back still feels fried enough that I'm not sure what I'm going to do for squats, either.

5/3/1 Round 4: Deadlift 5RM

Conventional Deadlift: 315x5x5. I was too lazy to do anything else. Evidently, I was also too lazy to warmup: this was done cold. I was supposed to do 260x5, 280x5, and 295 for a rep out. Oh, I got it done good: almost the same volume as my normal workout but in less sets with more weight. Then I felt so tired that after cooking dinner and having a plate, I went right to sleep.

5/3/1 Round 4: Flat Bench Press 5RM

All Notation: Weight x Reps x Sets

Flat Bench Press: 65x5, 85x5, 105x5, 125x3, 145x2, 155x5, 165x5, 175x7 (Rep Out Set)

T-Bar Rows: 130x8x5

Assisted Chinups (Monster Mini Bands): 5 singles

Nautilus Nitro Laterals: 95x8x5

Assisted Dips (Monster Mini Bands): 3 sets of 5

DB Hammer Curls: 35x8x5

Superset:
Pronation/Supination w/Strength Bar: Barx9x3
Grippers: 3 sets of 19

5/3/1 Round 3: Squat 5/3/1

13" SSB Box Squat: 75x5, 100x5, 125x5, 150x3, 175x2, 190x5, 215x3, 240x3 (Rep Out Set)

SSB Arched Back GM: 85x25x2

Single Calf Raises: 1 set for each squat set

Assisted GHR (Monster Mini Band): 6 sets of 7

5/3/1 Round 3: Incline Bench Press 5/3/1

All Notation: Weight x Reps x Sets

Incline Bench Press w/1-Pr Chains: 60x5, 75x5, 95x5, 115x3, 130x2, 140x5, 160x3, 180x2 (Rep Out Set), 205x1 (No Chain)

Assisted Dips (Light Band): 2 sets of 8 reps

Assisted Pullups (Light Band): 7 sets of 1 rep

DB Rows (Elbows In): 55x12x4

Triset:
DB Curls: 25x12x2
Ulna/Radial Flexion w/Strength Bar: 2.5x8x3
Exer Rings (Pinching): 3 sets of 9

Triset:
DB Curls: 25x12x2
Wrist Roller: 10x2x3
Exer Rings (Extension): 3 sets of 9

DB Shrugs: 45x12x4

5/3/1 Round 3: Deadlift 5/3/1

All Notation: Weight x Reps x Sets

Last two weeks have been really hard with all the 5x6 and 6x4 assistance work, almost to the point where I was not looking forward to workouts. But today must have been payday, because everything felt effortless. Well, almost: the two, 25-rep sets of squats flattened me.

Conventional Deadlift: 115x5, 135x5, 170x5, 205x3, 235x2 255x5, 285x3, 325x3 (Rep Out Set). The most solid my form has been. My arch was tight through the whole lift, the weight was peeling off the floor quicker, and my grip now feels stronger. So I take it that my accessory work is paying dividends.

12" Front Box Squat: 85x25x2. I love how my quads feel after high rep squats. I'm just not fond of everthing else.

GHR Reverse Hyper (Monster Mini Bands): 6 sets of 5.

Hoist Roc-It Leg Curls: 167x4x6

Single Calf Raises: One set for every set of deadlifts

5/3/1 Round 3: Bench Press 5/3/1

All Notation: Weight x Reps x Sets

Flat Bench Press w/1-pair of Chains: 65x5, 85x5, 105x5, 125x3, 145x2, 155x5, 175x3, 195x1 (Rep Out Set), 215x1 (Chains Off)

T-Bar Rows: 95x12x4

Assisted Chinups (Light Band): 7 sets of 1

Nautilus Nitro Laterals: 70x12x4

Superset:
DB Extensions: 25x12x4
DB Hammer Curls: 25x12x4

Superset:
Pronation/Supination w/Strength Bar: Barx8x3
Grippers: 3 sets of 17

5/3/1 Round 3: Squat 3RM

All notation: Weight x Reps x Sets

13" SSB Box Squat: 75x5, 100x5, 125x5, 150x3, 175x2, 200x3, 215x3, 225x5 (Rep Out Set).

SSB Arched Back Goodmorning: 185x3x6

Single Calf Raises for every set of squats.

GHR: 5 sets of 5

5/3/1 Round 3: Incline Bench 3RM

All Notation: Weight x Reps x Sets

Incline Bench Press w/1-Pr Chains: 60x5, 75x5, 95x5, 115x3, 130x2, 150x3, 160x3, 170x3 (Rep Out Set).

Assisted Dips (Light Band): 2 sets of 7 reps

Assisted Pullups (Light Band): 6 sets of 1 rep

Underhand Grip Barbell Rows: 115x4x6. Was supposed to be 6 sets of 4 with 85 lbs DBs, but I don't have anything higher than 75s.

Triset:
DB Curls: 40x4x3
Ulna/Radial Flexion w/Strength Bar: 2.5x7x3
Exer Rings (Pinching): 3 sets of 8

Triset:
DB Curls: 40x4x3
Wrist Roller: 10x2x3
Exer Rings (Extension): 3 sets of 8

DB Shrugs: 65x4x6

5/3/1 Round 3: Deadlift 5RM

All Notation: Weight x Reps x Sets

Went home, gym on base was full for what I needed to do. If the turn of the New Year was for people to start anew, this is that time but for summer bodies.

Conventional Deadlift: 115x5, 135x5, 170x5, 205x3, 235x2 255x5, 270x5, 285x7 (Rep Out Set)

Superset:
12" Front Box Squat: 185x3x6
GHR Reverse Hyper (Monster Mini Bands): 6 sets of 5.

Superset:
Assisted GHR (Light Band): 6 sets of 7.
Single Calf Raises: 6 sets.

5/3/1 Round 3: Bench Press 3RM

All Notation: Weight x Reps x Sets

Flat Bench Press w/1-pair of Chains: 60x5, 80x5, 100x5, 120x3, 140x2, 160x3, 170x3, 180x3 (Rep Out Set)

T-Bar Rows: 155x4x6

Assisted Chinups (Light Band): 6 sets of 1

Nautilus Nitro Laterals: 115x4x6

Superset:
DB Extensions: 35x4x6
DB Hammer Curls: 40x4x6

Superset:
Pronation/Supination w/Strength Bar: Barx7x3
Grippers: 3 sets of 16

5/3/1 Round 3 : Squat 5 RM

First off, Happy Mother's Day to all the moms out there. Having grown up less than privileged (very less), I know what good moms go through for their children. But not until I took on being a dad did I get the true depth of what moms go through. So, hat's off to you, especially my own mom.

Friday's workout was a little much for me and I spent yesterday folding clothes, cleaning up the house, and just taking it easy. So I got up at 9AM today, half asleep, fixed up a Hot Pocket and a really strong cup of coffee, turned on the radio (didn't want to fuss with the radio or iPod, so I left on the old Jazz station), and went at it.

Overall, the workout was strong. It just took a while for the coffee to hit, and I still was barely feeling up. So I cut the lateral lunges.

13" SSB Box Squat: 75x5, 100x5, 125x5, 150x3, 175x2, 190x5, 200x5, 215x7 (Rep Out Set).

SSB Arched Back Goodmorning: 170x5x5

Single Calf Raises for every set of squats.

Assisted GHR (Light Band): 5 sets of 7

5/3/1 Round 3: Incline Bench 5RM & Gunsmoke

Incline Bench Press w/1-Pr Chains: 60x5, 75x5, 95x5, 115x3, 130x2, 140x5, 150x5, 160x5. Much like the flat bench press, the chains take off 2 reps from what I would get without them.

Assisted Dips (Light Band): 2 sets of 6 reps

Assisted Pullups (Light Band): 5 sets of 1 rep

Superset:
DB Rows (Elbows In): 75x6x5
DB Shrugs: 60x6x5

Triset:
Wrist Roller: 10x2x3, 10x1x2
DB Curls: 35x6x5
Pronation/Supination w/Strength Bar: 2.5 pounds for 5 sets of 4. This was totally unintentional in that this was done only as a time saver. Instead, it turned into the most potent arm workout I have ever had: at the end of it, I had so much of a pump that I couldn't hold my grip. The first set, I was able to do 6 straight curls, then 4+2, then 3+3, then 2+2+2, then alternating singles until each arm got 6. My forearms were really smoked.

5/3/1 Round 3: Deadlift 3RM

Conventional Deadlift: 135x3, 165x3, 195x3, 225x3, 255x3, 285x3, 315x3, 345x3. Did not want to work out today, so I put all my effort into one movement and skipped the accessory work and made a test out of it. I was pleased: When I started 5/3/1 back up, I was only able to single 345 . . . . barely. This was still tough but the reps were better: coming after a large volume of back work the day before, it was harder to hold my upper back in good position during each rep. Next week, I will do the regularly scheduled 5RM portion.

Single Calf Raises: 1 set for every deadlift set, supersetted.

5/3/1 Round 3: Bench Press 5RM

Flat Bench Press w/1-pair of Chains: 60x5, 80x5, 100x5, 120x3, 140x2,150x5, 160x5, 170x5 (Rep Out Set). Same weight I would use if I didn't use the chains, but I get two less reps on the final set.

T-Bar Rows: 130x6x5

Assisted Chinups (Light Band): 5 sets of 1

Nautilus Nitro Laterals: 95x6x5

Superset:
DB Extensions: 30x6x5
DB Hammer Curls: 35x6x5

Superset:
Ulna Flexion w/Strength Bar: 5x10x3
Radial Flexion w/Strength Bar: 5x10x3. My wife found this bar while cleaning the garage: it has been lost since 2006. For forearm work, yet another potent option.