5/3/1 Program Day 6 - Back/Abs - 10.3.11

Deadlift - 1 warm, 235x3, 265x3, 300x3

Wide Lat Pulldown - 115x10, x10, x10, x10

Bent Over Row - 135x12, x12, x12, x12

Single DB Row - 60x10, 70x10, 75x10, 80x10

Hanging Leg Raise - BWx15, x15, x15, x15

5/3/1 Program Day 5 - Delts/Bis 10.2.11

Standing Military Press - 1 warm, 85x3, 95x3, 110x3

DB Press - 55sx10, x10, x10, x10

Machine Side Lateral - 70x10, x10, 10, x10

DB Rear Delt - 25sx12, x12, 30sx12, x12

BB Curls - 60x10, x10, x10, x10

EZ Bar Preachers - 30x12, x10, 40x10, x10

5/3/1 Program Day 4 - Legs/Abs 9.30.11

Squat - 1 warm, 165x5, 190x5, 220x5
Leg Press (minus sled) - 4 platesx15, x15, 6 platesx15, x15
Lying Leg Curls - 50x15, 60x15, 70x15, x15, x15
Leg Extension - 70x15, 100x12, x12, x12
Ab Wheel - BWx12, x10, x10, x8

Wasn't sure how my lower back still nagging me was going to interfere or not, but another good workout! It's amazing how you can make 165lb and 190lb feel soooo much heavier by exaggerating your descent and then explode up from the bottom. Liked doing the high volume leg press and curls to get the muscles really worked. My core strength apparently sucks (haha) cause the ab wheel, when done correctly, will hit every fiber in the core. I am still sore from that!

1st week of the new system is OVER, but now its time to up the weights. Very excited to continue to see some strength gains over the next several cycles!

Justin