cycle 3 week 3 Bench
Bench
160x5
185x3
200x6 (PR)
db shoulder press
5x20-10
Lat pulldown
5x20-10
couple sets of arms
cycle 3 week 3 Squat
Squat
160x5
190x3
210x10
GHR
5x20-10
Leg Press
5x20-10
Decline situps
5x20
cycle 3 week 3 Oh Press
Oh Press
85x5
100x3
110x10
Incline Bench
5x20-10
Cable Row
5x20-10
Tri Pushdown
5x20-10
cross body hammer curls
5x10
Shrugs
5x15-20
cycle 3 week 3 Deadlift
Power Clean
135x3
155x3
175x3
195x3
Deadlift
285x5
315x3
350x5
Leg Press
5x20
GHR
5x20-10
cycle 4 Training Maxes
Bench: 215 ( 5)
Press: 120 ( 5)
Squat: 230 ( 10)
Deadlift: 380 ( 10)
Bodyweight is 205lbs on an empty stomach
cycle 4 week 1 Bench
Bench
140x5
150x5
160x12
lat pulldown
5x20-10
shoulder press
5x20-10
tri pushdown
5x20-10
ez bar curl
5x20-10
cycle 4 week 1 squat
squat
135x5
155x5
175x20
leg extension
5x20
GHR
5x20-10
Decline situps
5x20
felt good (and by good i mean painful) to get in a set of 20 on squat, my legs had more in them but my lungs didnt. I tried leg extensions today, as the leg press as this gym is the machine type. I think ill be switching the order of the ab work and GHR, as i had to sit motionless for 10 minutes before my lower back stopped spasming enough to do the ab work
cycle 4 week 1 OH Press
Press
80x5
85x5
90x16
incline bench
5x20-10
machine row
5x20-10
3 sets of bis/tris
last set went great today, was short on time so i cut the arm work short, but it worked out fine as i kept the reps high around 20 and had my arms feeling like they were gonna rip in half
[quote]Arem wrote:
Flanker is a bitch of a position, I have the good fortune to play it, but lost 25 pounds last season of mostly muscle just due to all the running.
Frustrating as hell. [/quote]
This is the main reason why I stopped playing. I played at quite a high level and have always suffered from nerves. The few days leading upto match day would be hell. Couldnt eat properly or sleep. Matchday was murder. On and off the toilet from the early hours, unable to eat… and the days after the game, where im beaten and bloody i would just be too tired to move. Its murder for trying to gain weight with my nervous issues
cycle 4 week 1 Deadlift
Power Clean
135x3
155x3
175x3
200x3
Deadlift
240x5
260x5
280x14
GHR
5x20-10
Leg Extension
5x20
Decline situps
5x20
cycle 4 week 2
Bench
160x3
175x3
185x10 (PR)
Machine Row
5x20-10
DB Shoulder Press
5x20-10
Tri extension
5x20-10
EZ bar curl
5x20
cycle 4 week 2 squat
squat
175x3
185x3
195x14
leg extension
5x20
decline situps
5x20
GHR
5x20-10
cycle 4 week 2 Press and Deadlift
OH Press
90x3
95x3
100x14 (PR)
Power Cleans
135x3
155x3
175x3
190x3
205x3 (PR)
Deadlift
285x3
305x3
315x10 (PR)
cycle 4 week 3 Bench
Bench
160x5
185x3
205x6
machine row
5x20-10
Db shoulder press
5x20-10
tri pushdown
5x20-10
ez bar curl
5x20-10
After a 2 month hiatus, im back to 5/3/1. For the last 2 months ive been giving the juggernaut method a go, and while it may work for many people, i just believe that this style of lifting is not for me. I havent lifted any remotely heavy weights since i began the program, and on top of that, ive started to regress and not make my rep goals. After evaluating my progress on 5/3/1, ive decided that this would be the best route to take.
My training maxes:
Bench: 185 (JM really did a number on my bench, so im gonna start off low)
Squat: 285 (fixed my form)
Press: 120
Deads: 345
Bodyweight is sitting around 210-212
benchin
Bench
115x5
135x5
145x11
incline db
4x8-12
machine fly
4x12-15
seated calf
5x10
ran 1.7 miles
Glad to be back to business
squat day
squat
warmup, then
185x5
205x5
225x10
extra squats
275x3
315x2 (previous max)
335x1 (20lb PR)
leg press
5x12-15
leg curls
5x12-15
60 yard sprints x6
really good workout today, had to wait 20 mins for the squat rack, which is very rare at my gym, but i had a great session, the 5 set was really light, as were all my sets, i think i couldve gotten at least 15 if i kept pushing it, but i decided to throw in some extra squats, and hit a very nice PR. Running was easy, which was good since i havent done sprints in some time, gonna work up on these.
press
press
not sure how much actual weight these were, as it was on a smith machine type of thing, but i worked up to a fairly heavy set of 5
lateral raise
4x8-12
rear delt raise
4x15
ran a mile
Good workout, went to a friend’s house instead of the gym, so the weights were a bit of a guessing game, but all things considered i made the best of it. The mile run was hard as hell, everything in my body from the waist down was killing me from yesterday’s squat workout, and we ran it in just under 8 mins.
deadlift
cleans
135x3
155x3
175x3
deadlift
225x5
245x5
265x8
chest supported rows
4x10-15
lat pulldowns
4x10-15
had to move fast today, time was limited, but i was able to get a decent training session in
bench
bench
135x3
155x3
165x8
extra benchin
185x3
205x2
215x1
incline db
4x8-12, worked up to 60sx8
machine fly
4x15
seated calf
5x10
good workout, the heavy weight felt not as heavy in my hands today