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weightslayer
03-10-15, 8:45 pm
Hello all... I usually don't do stuff like this but I figured maybe if I did it would hold me accountable and keep me focused so here it goes:
As the title states I am looking to add 300lbs on my total in 1-1.5 years. I have been told this is impossible, but I disagree and I would like to prove it.
Years lifting: 10years
Current weight: 220 just cut from 245
Best lifts: Squat 500 but a little high and was like 7 years ago(I know it sucks)
Dead lift: 525 at last meet 2 years ago
Bench: 375 in gym and 350 at last meet 2 years ago
I plan on eating around 4-500 calories above my maintenance because I want to walk around at 230-235lbs and cut to the 220's when I compete again.
I want to use 5/3/1 template for the duration either BB/ or offseason for strength 3-4 days weekly with 3-4 of moderate conditioning weekly
So...I'm in it for the long hall and I'm going to log it so I am hoping for inspiration and some constructive criticism

weightslayer
03-10-15, 8:49 pm
Military Press 5's week
155x5+( I got 10)
some assistance work
DB shoulder press 3 sets of 10 (45-55-65)
weighted dips 3 sets of 10 with additional weight of 45lbs
Shrugs 3 sets of 10 with 405lbs
BB curls of 100 reps 4 sets of 25 with a 45lb bar
25 minutes of easy conditioning on treadmill
Felt good and strong

weightslayer
03-10-15, 8:50 pm
Deads 5's week
360x5+( I got 8)
Bent of BB rows with 225x 3 sets of 10
That was it, I slept like crap and had a really busy work day so wasn't a very good session and I ran out of steam.

weightslayer
03-12-15, 6:57 pm
Bench 5's week
255 5+(12)
Close grips:
225x8
225x8
225x6
225x6

Pushdowns:
180x15
180x12
180x10
180x10

Pull ups
4x10

steady cardio 20 minutes

weightslayer
03-14-15, 3:58 pm
Squats 5's week
280x5(10)
Pause squats 225x3x3
Leg extensions 3x10
Leg Curls 3x10

Over all felt decent on the squats and everything else was kinda shitty. Not sleeping very well at all lately so kinda tired. But I think once I get a little more acclimated to the program I'll be better.

weightslayer
03-17-15, 6:45 am
3's week
Standing Military press 165x3(12)
Standing DB press 70's 3x10
Side Laterals 3x 25,30, 35
Face pulls 3x10
BB curls 1x100
Preacher curls 3x10
Hammer curls 2x10
Cardio 25 minutes

weightslayer
03-18-15, 9:56 pm
Dead's 3's week
Deads 3+(8)
Leg press 4x a lot
Pull downs 4x10
Abs4 x20
Cardio 20 minutes

weightslayer
03-20-15, 10:25 pm
Bench
270x3(9)
Incline BB press 225x8 3 sets
Peck deck 80-90-10x10 reps
Triceps press downs 160-170-180-190x10
Skull crushers 3x10 (115)

weightslayer
03-22-15, 8:35 pm
3's week
Bunch of warm ups
Squat 300x3's (7- actually felt very strong and could've kept going but I felt this pain shoot through my leg so I stopped there)
leg pressesx4 a lot
leg extensions 4x a lot
Back extensions 3x a lot
Ab crunches 3x a lot

weightslayer
03-24-15, 5:33 pm
Military Press week
170x1(10)
135 4x10
side laterals 4x a lot
upright rows 135x6-8 4sets
Cardio 20 minutes