This week I have begun another 5/3/1 cycle on Deadlift, Close grip Bench Press and Overhead Press.



Monday came around quick and only being two days since I competed in Maryland’s Legendary Strongest Man I felt like I had been hit by a bus! Should I have taken another days rest to recover? Maybe so. Will my next opponent be taking a day off…………I don’t think so.

I hit the gym with help from USPLabs Jack3d and began my 11 sets on close grip bench press.

Warm Up and Foam Roller
  • 5 X 175
  • 5 X 220
  • 3 X 260
  • 5 X 325
  • 5 X 350
  • 6 X 370
  • 10 X 325
  • 10 X 325
  • 10 X 285
  • 10 X 255
  • 10 X 255


Assistance move for the day was Dbell Row. 150lb Dbell, 5 sets on each arm, 10 reps each set.

I felt good and strong after this workout. My Triceps were tight and sore which means I must be going in the right direction.

Aim for week 5……………………..480lbs X 1.

Tuesday it was time for the deadlift. I needed to continue my confident deadlifting from Saturday and make progress closer to my year end goal of 800lbs.

Warm up and Foam Roller
  • 5 X 240
  • 5 X 300
  • 3 X 360
  • 5 X 450
  • 5 X 480
  • 5 X 505
  • 10 X 450
  • 10 X 450
  • 10 X 390
  • 10 X 345
  • 10 X 345


Nothing too heavy in terms of weight but the volume really helps build the core strength for that one BIG lift on week 5

Hanging leg raises for 5 sets, 15 reps each set followed by some hyper extensions and light shrugs to finish the workout.

Starting to feel strong again but it’s time to get Strong(er).