Monday 7 March 2011
Cycle 2
Week 1
Day 21
Squats
225x5
255x5
290x11
Glute-Ham Raise
BWx10
BWx10
BWx10
BWx10
BWx10
DB Step-Ups
30x10
30x10
30x10
~1.5 mile interval running
~1 hour 15 minutes of flag football
Today’s workout went well. I got 11 reps my last set of squats, so I am still far exceeding the rep range. I am getting better at the glute-ham exercises. The conditioning was difficult, but not as bad as the hill sprints from last week. My shoulder is feeling much better, but I don’t think I am going to press heavy this week.
Tuesday 8 March 2011
Cycle 2
Week 1
Day 22
Military Press
125x5
145x5
165x11
Chin-Ups
2 sets of 10
My shoulder started to hurt a little here, so I stopped.
DB Lateral Raise / DB Reverse Fly
3 Sets of 6-10 reps
All in all a better workout then I had expected. The military press felt great and it didn’t bother my shoulder at all. Looking forward to some direct arm work tomorrow.
[quote]VikingStrong wrote:
Good log! Will be following you mate 
Would be cool if you upload some videos and pictures =) [/quote]
I have some pictures in my profile. As far as videos, I need to purchase a video camera first haha. Money is tight since I am still in school, but once I start making some more cash it is on my list of things to get.
I am following. you’re lifts are pretty damn good, esp. you’re mil. press. I just started doing 5/3/1 as well if you want to check out my log.
[quote]goodfellow90 wrote:
I am following. you’re lifts are pretty damn good, esp. you’re mil. press. I just started doing 5/3/1 as well if you want to check out my log.[/quote]
Thanks for the kind words. I am just starting my second cycle on 5/3/1 and I have to say that I am loving it thus far. I will check out your log.
Wednesday 9 March 2011
Cycle 2
Week 1
Day 23
Reverse Bench
230x6
250x6
275x4
EZ Bar Curls
65x6
85x6
110x6
105x6
65x12
Tricep Pushdown
60x12
60x12
90x10
120x8
Donkey Calf Raises
90xAMAP
90xAMAP
90xAMAP
Today was my “off” day from 5/3/1, so I did some direct arm work. My biggest victory today was getting 275 on reverse bench with no shoulder pain. My shoulder feels almost 100% since I tweaked it on Friday. Tomorrow is deadlift day and I am looking forward to some 300m hill sprints as conditioning (But not really).
Thursday 10 March 2011
Cycle 2
Week 1
Day 24
Deadlifts
210x5
240x5
275x10
Good Mornings
95x10
95x10
95x10
95x10
Some Ab work
Today’s workout did not go well at all. I tried touch and go on the deadlifts and I ended up losing my form. After I finished my set, my lower back felt super tight. My shoulder prevented me from doing the hanging leg raises. For whatever reason, my form breaks down really quickly on high rep deadlifts. I do not understand how I can 1RM 455lbs fairly easily, but 275x10 kills me.
Nice workouts!
But in my experince, touch and go is not a good idea in the deadlift… You should always do a new rep. As you said, you will not be able to lift in good form if you try to touch and go…
But why 10s in deadlifting?
Yea I will never be doing touch and go again. In the past when I reset after each rep my form was MUCH better and I had zero lower back pain. I did 10 reps because it was my first week of 5/3/1 where you are supposed to push it past 5 reps. To be honest, I don’t think I will be doing sets of deadlifts over 10 for a little while. It is 2 days later and my back is still really tight.
Keep up the great work Viking. I have been keeping up with your log and it is awesome to see the progress others are making.
Tuesday 15 March 2011
Cycle 2
Week 2
Day 29
Military Press
135x3
150x3
170x7
Neutral-Grip Chins
BWx10
BWx10
BWx10
BWx5
BWx6
Dips
BWx15
BWX15
BWX15
BWX11
BWX12
DB Lateral Raise
15x12
15x12
5 Min on Stairmaster
Wednesday 16 March 2011
Cycle 2
Week 2
Day 30
Squats
235x3
270x3
315x6 (supposed to do 305, but wrote down wrong number)
Leg Press
135x15
225x15
275x15
315x15
365x15 → 315 (drop set)
Leg Curl
55x12
60x12
60x12
2000m rowing on Erg in just under 8 minutes
Thursday 17 March 2011
Cycle 2
Week 2
Day 31
Reverse Smith Bench (different gym)
235x6
255x6
295x5
Pull-Ups
BWx10
BWx10
BWx8
EZ Bar Curls
60x6
80x6
110x4
80x10
Overhead Tricep Pushdown
60x12
60x12
Curls were not as good today, but I think that was because I did pull-ups and my arms were slightly tired.
Friday 18 March 2011
Cycle 2
Week 2
Day 32
Bench
215x3
245x3
275x8
Hammer Machine Pulldown
3 sets of 12 @ 140lbs on each side
Hammer Machine Press
3 sets of 12 @ 135lbs on each side
Two 500m erg, one was all-out sprint
30mins walking @ 4.0 pace and random incline
Monday 21 March 2011
Cycle 2
Week 2
Day 35
Deadlifts
225x3
260x3
290x5 (stopping @ 5 from now on)
Good Mornings
105x10
105x10
105x10
105x10
105x10
Hanging Leg Raises
BWx15
BWx15
BWx15
BWx15
BWx15
10 Pull-ups
10 Lunges
10 Push-ups
Fartlek running about 1.5 miles
Today was a very good workout. The deadlifts felt great after sort of hurting my back last week. I really concentrated on my form and it made all the difference. I am starting the 60-day challenge from Waterbury’s article. The Fartlek running felt great and much easier then when I did it two weeks ago.
Tuesday 22 March 2011
Cycle 2
Week 3
Day 36
Military Press
145x5
165x3
185x4
Chins
BWx10
BWx10
BWx10
BWx10
BWx10
Dips
BWx15
BWx15
BWx15
BWx15
BWx15
DB Lateral Raise
20x12
30x10
30x10
11 Chin-ups
11 Lunges
11 Push-ups
3 sets of 95lb clean and jerk complex
About 45 minutes of intramural flag football game.
Today was another good workout. The military press did not feel too heavy and I feel like I am getting MUCH better at doing chin-ups.
Wednesday 23 March 2011
Cycle 2
Week 3
Day 37
Reverse Bench
240x5
255x5
285x5
EZ Bar Curls
65x6
85x6
115x6
105x6
Some cable curls and cable pushdowns
Donkey Calf Raises
135xfail
135xfail
12 Pull-ups
12 Lunges
12 Push-ups
[quote]Fandango wrote:
Yea I will never be doing touch and go again. In the past when I reset after each rep my form was MUCH better and I had zero lower back pain. I did 10 reps because it was my first week of 5/3/1 where you are supposed to push it past 5 reps. To be honest, I don’t think I will be doing sets of deadlifts over 10 for a little while. It is 2 days later and my back is still really tight.[/quote]
Do what you need to do, but high rep [8-12] deads is what helped my 1RM over 500. Also touch and go. Heck I even used straps on the top sets.
So if you’re not going to go all out, then maybe try doing 2-3 sets with the top weight. You’ll still get the work in without destroying yourself in one set …?
I L-O-V-E 5/3/1 and hope it works out for you.
I will admit I was a little discouraged after that week of deadlifts. I will be going back to the higher rep on 1st and 2nd week of the cycle. To be honest, I have never had a problem with my grip. Admittedly, I am not using as much weight as a lot of people who end up having grip problems. The touch and go doesn’t work for me because I get into the zone and forget about my form. I think if I reset after each rep then I will have no problem doing the higher rep sets.
I only have positive things to say about 5/3/1. My current workout partner used to be a “bench only” kinda guy, but after seeing his bench go up 25lbs in a month from 5/3/1 I think he is a believer in squatting, deadlifting, etc.
Just out of curiosity, what do you do for conditioning on 5/3/1?
[quote]Fandango wrote:
I will admit I was a little discouraged after that week of deadlifts. I will be going back to the higher rep on 1st and 2nd week of the cycle. To be honest, I have never had a problem with my grip. Admittedly, I am not using as much weight as a lot of people who end up having grip problems. The touch and go doesn’t work for me because I get into the zone and forget about my form. I think if I reset after each rep then I will have no problem doing the higher rep sets.
I only have positive things to say about 5/3/1. My current workout partner used to be a “bench only” kinda guy, but after seeing his bench go up 25lbs in a month from 5/3/1 I think he is a believer in squatting, deadlifting, etc.
Just out of curiosity, what do you do for conditioning on 5/3/1?[/quote]
I’m not saying you have to do high reps, just that they worked for me. Point Heck, I even went to failure. I was able to adapt, and recovery wasn’t a problem.
Depends. Right now I’m “cutting”, or at least getting leaner. Using this crosstrainer device currently; probably start jogging as the weather gets nicer. I do 20-30 min on weight days, 60 min on other. In the past I have done nothing, or jumping jacks, elliptical; trained 5/3/1 with super sets. Whatever your schedule allows.
You look really lean, so I would imagine whatever aligns with your goals of being awesome