5/3/1 Cycle 5 Week 4 (deload week) @ Richmond
Bench – 95x6, 115x5, 140x3, 140x5, 150x5, 165x5
DB Row – 60x8, 70x8
DB Press – 40x8, 45x8
Cable/rope upright row – 35x8, 42.5x8
Lateral Raise – 20x8, 20x8
Rope Pressdown – 42.5x8, 50x8
EZ curl – 40x9, 40x9
5/3/1 Cycle 5 Week 4 (deload week) @ Richmond
Squat – 125x5, 145x5, 175x3, 175x5, 185x5, 205x5
Seated Calf raise – 50x12, 50x12
Hamstring curl – 50x12, 65x12
Back extenstion – 12, 12
5/3/1 Cycle 6 Week 1 (3z5 week) @ Yonge and Shepppard
Military press – 65x5, 85x5, 95x3, 115x5, 125x5, 135x8,115x3, 115x3, 115x3
SS1:
Flat DB bench – 70x6, 80x6, 95x6, 100x5, 100x5
Chinups – BW+5x6, +10x5, +15x6, +25x6
SS2:
Seated calf raise – 50x12, 60x12, 70x12, 80x12, 80x12
Hamstring curl – 80x10, 100x10, 120x10, 140x10
Static lunge – 135x6, 165x6, 185x6, 205x6
5/3/1 Cycle 6 Week 1 (3x5 week) @ Richmond
Deadlift --135x5, 155x5, 195x3, 235x5, 255x5, 275x16, 275x3, 255x3, 235x3 235x3
SS1:
Leg Press Calf Raise – 240x12, 330x10, 410x8, 420x8
V Grip Cable Row – 125x6, 145x6, 165x6, 185x8–>160x4–>140x4
SS2:
Incline DB Bench – 70x6, 80x6, 85x6, 90x12*
Hammer Curl – 20x6, 25x6, 30x6, 35x6
LF Pulldown Machine – 100x10, 110x10, 120x10, 130x10–>100x10
*Awesome.
5/3/1 Cycle 6 Week 1 (3x5 week) @ Richmond
Bench – 95x5, 120x5, 145x5, 180x5, 190x3, 200x12, 200x3, 200x3, 200x3, 200x4
SS1
Seated DB Military Press – 45x6, 50x6, 55x6 60x13, 60x7
DB Deadlift – 70x6, 80x6, 90x6, 105x5* ,x
Dumbbell hold - 90 @ 20 seconds x 2
SS2
Cable-rope upright row – 55x6, 60x6, 65x6, 67.5x8
Lateral Raise – 20x6, 25x6, 25x6, 30x8–>20x6
Tri Pressdown – 65x8, 75x8, 80x8, 85x8–>60x4–>40x8
*the thicker grips are kicking my ass, these sets I put the dumbbells down and regripped each time, and I couldnt do more than 5 despite trying over and over(and the 5th was after a few seconds of rest)… i need to work to get a stronger grip without relying on my thumbs to hold my fingers in, I need to think about this or else I wont be able to progress past 100lb dumbbells for a while (both pressing and rowing)
5/3/1 Cycle 6 Week 1 (3x5 week) @ Richmond
Squat – 120x5, 150x5, 180x3, 225x5, 240x5, 255x15, 240x3, 240x3, 240x3, 240x3
SS1:
Dips – BW+40x6, +55x6, +70x6, +80x8,x
DB Row – 70x6, 85x6, 95x6, 100x8, 100x6
SS2:
EZ Curls – 70x8, 70x8, 70x8, 80x10
Skullcrusher – 70x8, 70x8, 70x8, 70x8
Hanging leg raise* – 5, 6
*had to leave, was gonna be late for work
5/3/1 Cycle 6 Week 2 (3x3 Week) @ Richmond
Military Press – 64x5, 75x5, 95x3, 125x3, 135x3, 145x10, 145x3, 135x3, 135x4, 135x6
SS1:
DB Flat Bench – 75x6, 85x6, 90x6, 100x10, 100x8
Chinups – BW+10x6, +20x6, +25x6, +30x6
SS2:
1 Leg Hamstring Curl – 80x6, 90x6, 100x6, 105x6
Seated Calf Raise – 70x10, 80x10, 90x10, 100x10
Smith machine static lunges – 50x6, 90x6, 140x6, 180x6
The train was messed up today, so long story short, I had to work out at sheppard, and had less time, so I didn’t do some work I typically do. I might do it after work though.
5/3/1 Cycle 6 Week 2 (3x3 Week) @ Yonge and Sheppard
Deadlift – 135x5, 160x5, 195x3, 260x3, 275x3, 290x12*, 275x3, 260x3, 250x3 245x3
DB Incline Bench – 70x6, 80x6, 85x6, 95x10, x**
Hammer Curl – 20x6, 25x6, 30x6, 35x6, 45x6
Front Pulldown machine (per arm)*** – 60x6, 80x8 90x6, 100x8
*Switched grip for reps 11 on
**Tried to do a 2nd set with the 95s, but couldnt get them up for this set, and decided it wasnt meant to be
***I really like the range of motion of this machine and how it feels, Im not sure if it is doing anything though – its the best thing sheppard has.
I walked into the gym today and something was different… the place I normally deadlift had a leg press sitting in the way, and in the spot of the leg press was a brand new squat rack. I am very happy about this. I haven’t had to wait to squat very often at Richmond, but this means I wont need to at all now, which is AWESOME.
5/3/1 Cycle 6 Week 2 (3x3 week) @ Richmond
Bench – 95x5, 120x5, 145x3, 190x3, 200x3, 215x8, 205x3, 210x3, 210x3, 210x3
SS1
Seated DB Military Press – 45x6, 50x6, 55x6 65x15, 65x10
DB Deadlift – 70x6, 80x6, 90x6, 100x6
DB Hold 100x30s, 100x20s
SS2
Cable-rope upright row – 50x8, 60x8, 65x8, 70x8
Lateral Raise – 25x6, 25x8, 25x8, 30x10–>25x6
Tri Pressdown – 65x8, 75x8, 80x8, 90x5–>70x6–>50x6–>40x6–>30x6–>20x6, 50x6–>40x6–>30x6
5/3/1 Cycle 6 Week 2 (3x3 week) @ Richmond
Squat – 120x5, 150x5, 180x3, 240x3, 255x3, 270x12, 265x3, 260x3, 255x3, 250x3
SS1:
Dips – BW+40x6, +50x6, +70x6, +80x8,x
DB Row – 70x6, 80x6, 95x6, 100x8, 100x5
SS2:
EZ Curls – 70x8, 70x8, 70x8, 80x10
Skullcrusher – 70x6, 80x6, 80x8, 80x8
Hanging leg raise* – 6, 6, 6, 9
5/3/1 Cycle 6 Week 3 (5/3/1 Week) @ Richmond
Military Press – 65x5, 80x5, 95x3, 120x5, 135x3, 150x9, 150x3, 145x3, 140x4, 135x6
SS1:
DB Flat Bench – 75x6, 85x6, 95x6, 100x9, 100x7
Chinups – BW+15x6, +20x6, +25x6, +30x6
SS2:
1 Leg Hamstring Curl – 85x6, 95x8, 105x8, 110x8
Seated Calf Raise – 70x12, 90x12, 100x10, 110x15
static lunges – 135x6, 165x6, 185x6, 200x6
5/3/1 Cycle 6 Week 3 (5/3/1 Week) @ Richmond
Deadlift – 135x5, 160x5, 195x3, 240x5, 275x3, 305x7*, 305x3, 305x3, 305x3, 305x3, 235x5
SS1:
Calf raise on a Leg-press – 270x15, 360x15, 430x15, 480x12
V grip cable row – 130x8, 150x8, 170x8, 180x6->180x2–>160x2–>140x8
SS2:
DB Incline Bench – 75x6, 85x6, 95x6, 95x10, 75x8
Hammer Curl – 25x6, 30x6, 35x6, 40x6, 30x8
LF Pulldown – 100x10, 110x10, 120x10, 130x12
*Switched grip at rep 2.. then couldnt do more than 7, so i decided to do four sets of triples at 305 (it wasn’t as hard as that first set) instead of ramping down with triples
5/3/1 Cycle 6 Week 3 (5/3/1 Week) @ Richmond
Bench – 95x5, 120x5, 145x3, 180x5, 200x3, 225x8, 225x3, 225x3, 225x3, 215x3
SS1
Seated DB Military Press – 50x6, 55x6, 60x6, 70x8, 70x10
DB Deadlift – 70x6, 80x6, 90x6 – Back extstension – 10, 10
SS2
Cable-rope upright row – 52.5x8, 62.5x8, 67.5x8, 72.5x10
1 arm rear delt Raise – 20x8, 20x10, 25x8, 25x10
Tri Pressdown – 70x8, 80x8, 90x7, 80x8–>70x6–>50x8–>40x8–>30x10
5/3/1 Cycle 6 Week 3 (5/3/1 Week) @ Richmond
Squat – 115x5, 145x5, 180x3, 225x5, 255x3, 290x12, 275x3, 276x3, 255x3, 245x3
SS1:
Dips – BW+45x6, +55x6, +70x6, +80x9
DB Row – 75x6, 85x6, 95x6, 100x8*
SS2:
EZ Curls – 70x8, 80x8, 80x8, 80x15**
Skullcrusher – 70x8, 70x8, 70x8, 80x10
Hanging leg raise* – 6, 8, 8, 9
Cycle 6 over, this was the month where I finally surpassed all of the goals I listed in the first post… finally. It probably could have happened 2-3 months earlier if I didn’t have to worry about finishing my engineering degree. I think the next 3-4 cycles I will arrange my extra work to be more size related, with more reps and more of a body part split, but I will probably think of new strength goals again as well. I’ll deload as usual.
5/3/1 Cycle 6 Week 4 (deload) @ Richmond
Military Press – 65x5, 80x5, 95x3, 95x5, 100x5, 110x5
DB Flat Bench – 65x6, 75x6
Chinups – 6, 8
1 Leg Hamstring Curl – 85x6, 95x8
Seated Calf Raise – 70x12, 90x12
static lunges – 135x6, 165x6
5/3/1 Cycle 6 Week 4 (deload) @ Sheppard
Deadlift – 135x5, 160x5, 195x3, 195x5, 210x5, 225x5
Calf raise on a Leg-press – 270x15, 360x15
V grip cable row – 130x8, 150x8
DB Incline Bench – 65x8, 75x8
Hammer Curl – 25x6, 35x6
Front Pulldown – 80x8, 100x10
5/3/1 Cycle 6 Week 4 (deload) @ Sheppard
Bench – 95x5, 120x6, 145x3, 145x5, 155x5, 165x5
Seated DB Military Press – 50x10, 60x8
1 Arm DB Row – 75x8, 75x8
BW Dips – 10, 10
Cable-rope upright row – 40x12, 52.5x12
Tri Pressdown – 50x8, 60x8
5/3/1 Cycle 7 Week 1 (3x5 Week) @ Richmond
Military Press – 65x5, 80x5, 100x3, 120x3, 130x3, 140x10, 140x3, 130x3
DB Seated Overhead press – 50x10, 55x10, 60x10, 65x3–>55x3–>35x10
1 arm Floor DB press – 50x10, 50x10, 55x10, 60x10
1 arm standing tri ext – 20x10, 25x10, 30x10, 35x7
1 arm cable pressdown – 10x10, 15x10, 20x10, 20x10
went in without a plan… still need to think of one…
5/3/1 Cycle 7 Week 1 (3x5 week) @ Richmond
Deadlift – 135x5, 165x5, 195x3, 245x5, 265x5, 285x14, 285x3, 285x3, 285x3
1 Arm DB Row – 65x10, 75x10, 75x10, 75x10
Seated Calf Raise – 70x12, 90x12, 110x12 120x12
LF row machine – 110x10, 120x10, 90x10, 90x10
Preacher curl – Bar+20x12, +40x12, +50x8, +30x12
Hammer curl – 20x8, 25x8, 25x10
again, went in without a real plan today… need to think of one..
I need to plan this out better. My arms and upper back werent recovered from wednesday and tuesday and it definitely affected my bench… I did better with 20 pounds more not even 2 weeks ago…
5/3/1 Cycle 7 Week 1 (3x5 week) @ Richmond
Bench – 100x5, 120x5, 145x3, 180x5, 195x5, 205x8, 195x3, 195x3
Medium grip overhand cable row – 100x10, 120x10x, 140x10, 160x10
High Incline DB Press – 65x10, 70x10, 80x10
LF Chest Press – 120x10, 130x10, 100x10, 100x10
LF Chest Fly – 120x10, 130x10, 135x10, 140x10
5/3/1 Cycle 7 Week 1 (3x5 week) @ Sheppard
Squat – 125x5, 145x5, 195x3, 235x5, 250x5, 265x15, 265x3, 265x3
Hamstring Curl* – 60x10, 80x10, 100x10, 110x10
Leg Press Calf Raise – 180x12, 270x15, 360x15, 410x18
Hanging leg raise – 6, 8, 8, 8
Leg elevated crunches – 20, 20, 20, 25
*Went light here as I will be doing deads on tuesday.