🐸1️⃣7️⃣ #Seventeen 🐇
1️⃣5️⃣5️⃣ #OneFiveFive
😏 #WhatAreTheOdds 😁
5️⃣2️⃣9️⃣ #FiveTwoNine
9️⃣4️⃣5️⃣ #NineFourFive
5️⃣3️⃣1️⃣ #FiveThreeOne
2️⃣0️⃣3️⃣ #TwoZeroThree
9️⃣4️⃣3️⃣ #NineFourThree
Step G 5/29 - 48 5/31
5/31 Orthodox Pentecost
Red = Negative
Evil simple gematria 48
5/31 is the end of the Daniel & Haggai timeline
7
1
2
72
11 Sep 2025
Pull, breathe, repeat.
305x10 on the sumo bar today 🔥 (PR set, cut it at 10).
Then went straight into volume work: conventionals & core.
Strength lungs grit — stacking bricks every session.
#FiveThreeOne #boringbutbig #sumodeadlift #strengthtraining #keepgrinding
1
4
100
27 Aug 2025
❤️🔥5️⃣2️⃣ #FiftyTwo
🐇1️⃣9️⃣ #Nineteen
🦋2️⃣2️⃣ #TwentyTwo
2️⃣6️⃣8️⃣ #TwoSixEight
🌟7️⃣8️⃣ #SeventyEight
9️⃣2️⃣8️⃣ #NineTwoEight
2️⃣4️⃣8️⃣ #TwoFourEight
5️⃣3️⃣1️⃣ #FiveThreeOne
3️⃣2️⃣1️⃣ #ThreeTwoOne
7️⃣4️⃣9️⃣ #SevenFourNine
2
1
1
46
25 Jul 2025
🦋1️⃣9️⃣ #Nineteen
🐇4️⃣8️⃣ #FortyEight
2️⃣2️⃣2️⃣ #TwoTwoTwo
1️⃣9️⃣4️⃣ #OneNineFour
1️⃣1️⃣8️⃣ #OneOneEight
5️⃣3️⃣1️⃣ #FiveThreeOne
3️⃣2️⃣9️⃣ #ThreeTwoNine
😏😁 #WhatAreTheOdds
1
2
2
214
6 Oct 2023
The final lift for the 5/3/1 program. It was only the deadlifts that I used my numbers with. This is 240kg/528lbs. #Deadlift #FiveThreeOne #FinalLift
8
1
21
833
3 Oct 2023
To finish off the 3rd week of 5/3/1.
1st. set was 122kg/268lbs
2nd. set was 140kg/308lbs
3rd. set was 155kg/341lbs
My training partner beat me on the last set with 6 reps. Going first has its advantages, and disadvantages.
#BenchPress #FiveThreeOne #ChestDay
2
1
13
415
29 Sep 2023
This lift is the last lift for the 5/3/1 for the second week. 220kg/484lbs is on the bar. #Deadlift #BackDay #FiveThreeOne
1
1
17
491
29 Sep 2023
1
1
16
457
29 Sep 2023
My 5/3/1 lift for deadlifts started with 175kg/385lbs for 3 reps. From my warm-up; I didn't just jump to this weight. I hit 120kg/264lbs for 3 reps. #Deadlift #FiveThreeOne #BackDay
1
6
345
28 Sep 2023
The second week of the 5/3/1 program.
The first set was 155lbs for 3 reps.
The second set was 175lbs for 3 reps.
#OverheadPress #Shoulders #FiveThreeOne
1
2
134
28 Sep 2023
Yesterday's leg training was good. This is the 2nd week of 5/3/1 went well. I was feeling a little sluggish. Still made my lifts. 👍🏾
1st. set: 150kg/330lbs for 3 reps.
2nd set: 175kg/385lbs for 3 reps.
3rd set: 193kg/425lbs for 3 reps.
#Squats #FiveThreeOne #LegDay
2
1
20
617
26 Sep 2023
The 2nd week of Five Three One.
Set 1. 115kg/253lbs for 3 reps
Set 2. 140kg/308lbs for 3 reps
Set 3. 146kg/321lbs for AMRAP
Any questions?
#BenchPress #FiveThreeOne #ChestDay
2
1
18
571
22 Sep 2023
Decide to up the weight on the deadlifts for the 5/3/1.
Set 1. was 165kg/363lbs
Set 2. was 190kg/418lbs
Set 3. was 220kg/484lbs.
The 2nd set the younger lifters were giving me the gears. 😂🤣😅
#Deadlifts #FiveThreeOne
1
1
10
372
21 Sep 2023
Today's shoulder training was good. Two sessions done. Here's the five three one; Week 1.
Started with 140lbs, then 165lbs, and finished with 185lbs. #OverheadPress #Shoulders #FiveThreeOne
2
107
21 Sep 2023
Yesterday's leg day started with squats. Week 1 of the 5/3/1 program. We started at 308lbs, then 352lbs, and finished with 400lbs. Sorry... I'll let you do the conversion to kg. 😁
#Squats #LegDay #FiveThreeOne
2
11
293
18 Sep 2023
Putting my training partner on the 5/3/1 program. Just working the same weight with him. 9 reps was damn cardio. #FiveThreeOne #BenchPress
1
14
497
14 Aug 2023
1
1
2
180
18 Feb 2023
Today's Workout
Bench 140x5/160x5/185x11/5x140x5
5x12 step ups
Squat 200x5/235x5/265x11/5x200x5
Pushups 5x12
Lat Pull down 5x120x10
#FiveThreeOne
96
4 Feb 2023
Today's workout
Squat 210x3/240x3/270x10/5x210x5
Box jumps 5x10
BB rows 5x135x10
Bench 145x3/165x5/185x10/5x145x4
#FiveThreeOne
1
2
194
2 Feb 2023
Today's Workout :
Deadlift 275x3/315x3/355x5/5x275x5
Step Ups 5x10
BB rows 5x115x10Triceps
DB Triceps extensions 2x20x10/3x25x10
#FiveThreeOne
1
2
162