5/3/1 : cycle 2 : week 2 : squats, training max 355
its a holiday today so i worked all day when i would normally be sitting in class, i wasn’t expecting to do well today
warm ups
45x5
95x5
135x5
185x5
225x5
275x5
worksets
300x2 should have been 5 stopped here.
5/3/1 : cycle 2 : week 3 : bench, training max 280
warm up
45x5
45x5
95x5
135x5
185x5
205x5
225x5
WORK SETS
240x5
255x3
256x1
ASSISTANCE
skull crushers
75x15
triceps pushdowns
5plates x 15
6plates x 10
chest dips
3x5
triceps dips
2x10
pushdowns
6plates x 12 close grip
6plates x 8 wide grip
OHP
45x10
45x8
45x6
45x4
single hand hang snatch
45x8 left
45x8 right
45x8 left
45x8 right
5/3/1 : cycle 2 : week 3 : deadlifts, training max 465
WARMUPS
45x5
95x5
135x5
foam rolled low back
135x5
185x5
225x5
315x5
WORK SETS
395x2
420x1
445x0
well shit eh…
ASSISTANCE WORK
squat speed work, 15" box
135 1set chains x10
185 1set chains x10
185 1set chains x10
good mornings
45x8
135x8
5/3/1 : cycle 2 : week 3 : OHP, training max 225
WARMUPS
45x5
45x5
broomstick shoulder dislocates
95x5
115x5
135x5
155x5
185x5
WORK SETS
195x5
215x3
225x1
ASSISTANCE
lateral raises
one arm shrugs
biceps and forearms
5./3/1 : cycle 2 : week 4 : squats, training max 355
WARM UPS
box squats
45x5
95x5
135x5
185x5
work sets 15" box
205x5
225x5
255x5
Sprints 40y x6
box squats 135x10
goodmornings 135x10
5/3/1 : cycle 3 : boring but big : week 1 : squat training max 345
Warmups
45x8
45x8
95x8
95x8
135x8
185x8
225x5
Work sets
260x5
275x5
295x5
walk outs
315
365
405
455
495
545
585
495
405
315
Assistance
deadlifts 50%
225x10
225x10
225x10
225x10
225x10
5/3/1 : cycle 3 : boring but big : week 1 : bench training max 260
warm up
45x5
45x5
95x5
95x5
95x5
2 vert lumps
5 chin ups
135x5
2 vert lumps
2 wide grip pull ups
135x5
185x5
2 vert lumps
3 narrow grip pull ups
Work sets
195x5
210x5
220x5
Assistance
OHP 50%
95x10
95x10
95x10
95x10
95x10
triceps pushdowns
narrow grip
1plate x10
2p x10
3p x10
4p x10
wide grip
1p x10
2p x10
3p x10
4p x10
5/3/1 : cycle 3 : boring but big : week 1 : deadlifts training max 430
WARMUPS
45x10
95x10
135x7
225x5
WORKSETS
315x5 double over hand
345x5 mix grip
365x5 mix grip
5/3/1 : cycle 3 : boring but big : week 1 : OHP training max 185
WARMUPS
45x8
95x8
WORKSETS
135x5
135x5
135x5
5/3/1 : cycle 3 : boring but big : week 2 : squats, training max 345
WARM UPS
45x8
45x5
95x7
95x4
1 level 1 jump
135x5
1 LVL 1 jump
135x3
1 LVL 1 jump
185x3
1 LVL 1 jump
225x3
WORK SETS
1 LVL 1 jump
275x3
1 LVL 2 jump
295x3
1 LVL 2 jump
310x3
ASSISTANCE
dead lifts
1 LVL 2 jump
215x10
1 LVL 2 jump
215x10
1 LVL 3 jump
215x10
1 LVL 3 jump
215x10
1 LVL 4 jump, 25#
215x10
1 LVL 4 jump, 25#
1 LVL 5 jump
all deadlifts were with double overhand grip, i felt very energetic throughout the workout, possibly attributable to the explosive jumps, but i don’t know for sure yet.
5/3/1 : cycle 3 : boring but big : week 2 : bench training max 260
5 pull ups, chin ups, and towel pull ups.
Explosive jumps:
5 LVL 1
4 LVL 2
2 LVL 3
2 LVL 4
1 LVL 5
All performed in the warm up, work sets, and OHP assistance work.
WARMUPS
Lat pull downs
5 plates x8
6px8
7px8
9px8
Bench
1 pull up
LVL 1 jump
45x9
1 chin up
LVL 1 jump
45x7
1 towel pull up
LVL 1 jump
45x5
1 pull up
LVL 1 jump
95x7
1 chin up
LVL 1 jump (5)
95x5
1 towel pull up
LVL 2 jump
95x3
1 pull up
LVL 2 jump
135x5
1 chin up
LVL 2 jump
135x3
1 towel pull up
LVL 2 jump (4)
185x3
WORKS SETS
1 pull up
LVL 3 jump
205x3
1 chin up
LVL 3 jump (2)
225x3
1 towel pull up
LVL 4 jump
235x3
ASSISTANCE
OHP
1 pull up
LVL 4 jump (2)
95x10
1 chin up
LVL 5 jump (1)
95x10
1 towel pull up
95x10
95x10
95x10
BENT OVER ROWS (90deg)
95x8
95x8
95x8
One arm barbell rows (non-weighted end in corner)
25x10 L
25x10 R
50x10 L
50x10 R
75x6 L
75x6 R
Meadows rows
25x8 L
25x8 R
25x8 L
25x8 R
5/3/1 : cycle 3 : boring but big : week 2 : dead lifts training max 430
WARMUPS
LVL 1 jump
45x8
LVL 1 jump
95x6
LVL 1 jump
135x5
LVL 1 jump
135x3
LVL 1 jump (5)
225x3
LVL 2 jump
275x3
LVL 2 jump
315x3
WORK SETS
LVL 2 jump
345x3
LVL 2 jump
365x3
LVL 2 jump (5)
385x3
ASSISTANCE
squats
LVL 3 jump
175x10
LVL 3 jump (2)
175x10
LVL 4 jump
175x10
LVL 4 jump (2) (14)
175x10
175x10
5/3/1 : cycle 3 : boring but big : week 3 : squats training max 345
WARM UPS
LVL 1 jump
45x8
LVL 1 jump
45x5
LVL 1 jump
95x6
LVL 1 jump
95x3
LVL 1 jump (5)
135x5
LVL 2 jump
135x3
LVL 2 jump
185x5
LVL 2 jump
225x5
WORK SETS
LVL 2 jump (4)
255x5
LVL 3 jump
295x3
LVL 3 jump
330x1
ASSISTANCE
WALKOUTS, 1/4 squats
315x5 x2
365x5 x2
405x5 x3
dead lifts
215x5
215x5
215x5
215x5
215x5
OHP, i missed them on saturday so did them after squats
power snatch
45x3x5
1 hand power snatch
left
45x3x3
right
45x3x3
OHP
45x8
45x6
45x4
95x7
95x5
95x3
135x3
WORK SETS
145x3
155x3
165x3
SHRUGS
barbell
135x8
225x8
dumbell
80x8x2 left then right