Trained today because I know I will not have time tomorrow. So, rest day will be tomorrow for me.
BB Bench press - 270X5, 270X3, 310X3 (PR)
The first set was supposed to be 250, but I got ahead of myself and loaded the bar wrong. Oh well. Did the 3 rep set with the same weight instead of increasing it and screwing up more lol. I think 310X3 is a rep PR for me, as long as I've been keeping track anyways.
Stuck with the BB and kept going, did some supersets with tricep work.
BB Bench - 245X10, 245X8, 245X7. Superset with;
Straight bar pressdown - 140X12, X12, X12.
BB bench - 225X8, X7. Superset with;
Cambered bar pressdown - 140X10, X10.
BB bench 135X12 superset with pressdowns - 110X10.
Squats on Friday hopefully then rest until 1RM tests on Mon or Tuesday followed by a deload week.
Wednesday, March 12, 2014
Tuesday, March 11, 2014
Deadlift Tuesday week 3 cycle 2
Was pumped to deadlift today. Trained at about 4:30 this afternoon. Last day of deads for this cycle. 5 3 1 day.
Deadlifts - 330X5, 350X3, 415X4. (PR)
I'm convinced I had another rep in the tank, but again was training solo. I don't want to come to laying on the gym floor with my head cut open or something lol.
Trap Bar shrug - 155X12, X12, X12. Supersetted with hanging knee raises - X20X3.
Upright Cable Row - 110X12X3.
Probably a rest day tomorrow then bench with my training partner Thursday evening.
Deadlifts - 330X5, 350X3, 415X4. (PR)
I'm convinced I had another rep in the tank, but again was training solo. I don't want to come to laying on the gym floor with my head cut open or something lol.
Trap Bar shrug - 155X12, X12, X12. Supersetted with hanging knee raises - X20X3.
Upright Cable Row - 110X12X3.
Probably a rest day tomorrow then bench with my training partner Thursday evening.
Monday, March 10, 2014
OHP Monday Week 3 cycle 2
Third and last week of my 2nd cycle of the 5 3 1 program. Trained at about 1pm before goin to work.
OHP - 140X5, 160X3, 180X5.
Front DB raise - 30X10X2
Lateral DB flyes - 30X10X2
Close grip lat pulldown - 135X15 then 185X8X5
Didn't train lats last week so figured 6 sets of pulldowns were in order. Then trained biceps as I hadn't done them last week either and have to fit them in somewhere.
Seated DB curl - 40X8X2
Standing Cable curl - 110X10, X10, X12.
Finisher - OHP - 135X12.
Short but intense workout with short rest periods between sets. OHP day isn't my favorite but seems to be getting stronger.
Some pretty heavy weights coming this week for the other lifts, looking forward to it then testing maxes next week and a deload week. Then will reset "working" maxes and start another cycle of the 5 3 1. I will keep doing so until I stop getting stronger then I will try something else. I have been looking at some other programs that look interesting and worth a shot but won't implement until I feel I'm stuck, which is hopefully not for a while yet.
OHP - 140X5, 160X3, 180X5.
Front DB raise - 30X10X2
Lateral DB flyes - 30X10X2
Close grip lat pulldown - 135X15 then 185X8X5
Didn't train lats last week so figured 6 sets of pulldowns were in order. Then trained biceps as I hadn't done them last week either and have to fit them in somewhere.
Seated DB curl - 40X8X2
Standing Cable curl - 110X10, X10, X12.
Finisher - OHP - 135X12.
Short but intense workout with short rest periods between sets. OHP day isn't my favorite but seems to be getting stronger.
Some pretty heavy weights coming this week for the other lifts, looking forward to it then testing maxes next week and a deload week. Then will reset "working" maxes and start another cycle of the 5 3 1. I will keep doing so until I stop getting stronger then I will try something else. I have been looking at some other programs that look interesting and worth a shot but won't implement until I feel I'm stuck, which is hopefully not for a while yet.
Friday, March 7, 2014
Friday squats week 2 cycle 2
Had no time to train today so took the "boring but big" option again today. Didnt go til about 1030 at night but at least I made it.
Squats - 305X3, 325X3, 345X7.
Definately had more in the tank for the last set, but no spotter so didnt want to push it.
That's it, maybe a BB workout over the weekend if I have time. If not, week 3 of 2nd cyle starts Monday. Last week before testing maxes.
Squats - 305X3, 325X3, 345X7.
Definately had more in the tank for the last set, but no spotter so didnt want to push it.
That's it, maybe a BB workout over the weekend if I have time. If not, week 3 of 2nd cyle starts Monday. Last week before testing maxes.
Thursday, March 6, 2014
Bench Press Thursday Week 2 cycle 2
Triple week.
BB Bench Press after warmup - 270X3, 280X3, 300X5.
Failed on the 6th rep attempt.
Incline DB press - 100X8, X7, X5.
Cable Crossover - 50X8, X9, supersetted with Close grip Bench - 155X8, X9.
Cambered Bar pressdown - 140X15, X10, supersetted with overhead rope tricep extension - 80X6, 55X6.
Finished with BB bench 135X9. Could barely even move the bar off the rack. After the benching, really burned out the triceps with some higher rep stuff.
BB Bench Press after warmup - 270X3, 280X3, 300X5.
Failed on the 6th rep attempt.
Incline DB press - 100X8, X7, X5.
Cable Crossover - 50X8, X9, supersetted with Close grip Bench - 155X8, X9.
Cambered Bar pressdown - 140X15, X10, supersetted with overhead rope tricep extension - 80X6, 55X6.
Finished with BB bench 135X9. Could barely even move the bar off the rack. After the benching, really burned out the triceps with some higher rep stuff.
Tuesday, March 4, 2014
Deadlift Tuesday Week 2 Cycle 2
Deadlift - 350X3, 375X3, 395X5.
Trap Bar shrugs - 135X15X3 superset with DB shrugs 85X10X3
Upright cable row - 100X15X3
Pretty tough to deadlift after a squat day like yesterday but went through with it anyways just to stay on track for the week. Actually ended up being a pretty good workout. Might rest tomorrow, might train depends on how I feel. Planning mock meet for the week after next, pretty pumped for that.
Trap Bar shrugs - 135X15X3 superset with DB shrugs 85X10X3
Upright cable row - 100X15X3
Pretty tough to deadlift after a squat day like yesterday but went through with it anyways just to stay on track for the week. Actually ended up being a pretty good workout. Might rest tomorrow, might train depends on how I feel. Planning mock meet for the week after next, pretty pumped for that.
Monday, March 3, 2014
Week 1 Squats/Week 2 Military Press double up
Back into the gym after taking 3 days off. Missed squats last week so did them with week 2 of OHP today.
Sets of 5 for squats - 285X5, 305X5, 325X12! (PR).
Last set called for 5+ so just went for it. Had my training partner so concentrated on form and depth for the first 5 then just grinded out 7 more. This felt really good and that is a rep PR for me with 325 lbs. Guess it pays to rest.
Went straight into military/OHP and some assistance work. Could have done more assistance work but ran out of time. Week 2 calls for sets of 3.
OHP - 150X3, 160X3, 170X7.
Seated DB press - 60X15, 60X12.
Front raise - 30X10, X10.
Again I find the OHP numbers light but I guess its really the last set that counts for PR's and strength. Next week will definitely do some more assistance work for the shoulders. Pumped for deads tomorrow.
Sets of 5 for squats - 285X5, 305X5, 325X12! (PR).
Last set called for 5+ so just went for it. Had my training partner so concentrated on form and depth for the first 5 then just grinded out 7 more. This felt really good and that is a rep PR for me with 325 lbs. Guess it pays to rest.
Went straight into military/OHP and some assistance work. Could have done more assistance work but ran out of time. Week 2 calls for sets of 3.
OHP - 150X3, 160X3, 170X7.
Seated DB press - 60X15, 60X12.
Front raise - 30X10, X10.
Again I find the OHP numbers light but I guess its really the last set that counts for PR's and strength. Next week will definitely do some more assistance work for the shoulders. Pumped for deads tomorrow.
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