Need a place to log my workouts and write things down, so this seems like an appropriate place. Using 5/3/1 for a while, will see some good gains.
Deadlift Day - 4/26/12
Deadlift -
Warmups - about 30 reps up to 225
Working Sets:
285 x 5
325 x 5
365 x 15 (AMAP)
Front Squats
45 x 10
95 x 10
135 x 8, 8, 10
45 Degree Back Extensions
BW x 6
BW with Medium Black Band attached to neck - 3 x 10
Press Day - 4/27/12
Military Press
Warmups with bar, 65, 85 for about 25 reps
Working Sets:
95 x 5
110 x 5
120 x 9 (AMAP)
Pullups - 25 total reps
10 reps, 8 reps, 5 reps, 2 reps
Get 30 reps next upper body day
Floor Dumbbell Press
40 x 10
70 x 8
85 x 13, 9, 7 (and 3/4, barely missed lockout on 8th rep)
Close Grip BP (index finger on smooth) superset with DB Hammer Curls
135 x 10; 10 x 50 L/R
135 x 10; 10 x 50
135 x 10; 10 x 50
Squat Day - 4/29/12
Box Squat (slightly below parallel)
Warm-ups: bar, 95, 135, and 185 for about 30 reps total
Working Sets:
220 x 5
255 x 5
290 x 9 (AMAP)
Wide Stance Good Mornings:
45 x 10, 95 x 10
135 x 10 (3 sets)
Overhead Shrugs (done on Squat machine)
Quarter each side for 15
1 PPS for 3 sets of 15
Rear Delt Machine
100 x 10 x 3 sets
Decline Situps
2 sets with band for 10
1 set Bodyweight for 10
DONE! Still sore from Deads on Thursday, may have to adjust schedule to add recovery.