Jan 31
Deadlifts
Bar X 10
135x10
185x5
225x5
295x5
335x5
380x5
Press
Bar x 10
55x10
75x5
135x7
125x5
105x12
Didn’t do any more sets of either because I needed to run, and today was one of the first days the weather was good and the streets weren’t covered in ice and snow.
Squats
Bar x 10
95x10
135x10
185x5
225x3
245x3
275x3
FSL.
320x3
285x3
255x10
Front squats
135 2x10
135x12
Standing cable crunches
50x 25
70x15
80 2x10
Good mornings
bar x10
95x10
115 3x8
My squats need a lot of work so I’m just gonna take some advice that I’ve read in some other threads and hammer my front squats and get those up.
Also did some Calf raises with 135 and 225 I didn’t really count I just did 5-6 sets of 8-10 reps with a pause at the top
[quote]bdocksaints75 wrote:
My squats need a lot of work so I’m just gonna take some advice that I’ve read in some other threads and hammer my front squats and get those up.
[/quote]
join da club
Well I don’t think I’ll be lifting today the roads are shit and my car is useless in the snow.
Back at it after missing a day.
Bench
Bar 3x10
135X10
155X5
185X5
225X5
260X4 Felt pretty good and I could have hit another rep and I probably should have since looking back I hit 255x5 last month.
230x3
205x10
205x6
205x6
Dips
BW 2X12
25 2X20
BWX20
Standing cable crunches
50lbs 3x15
70lbs 3x10
Close grip
135x10
155x10
185x8
Deadlifts
Bar x10
135x10
225x5
295x3
315x3
360x3
405x6
Front squats
Bar x10
95x10
135x10
155 3x10
BB shrugs
225 3x12
315 2x10
2/8
Overhead press
Bar x10 left shoulder felt a little weird so I did a few more sets
55x5
95x3
first working set of 115 I was supposed to hit 3 I did 1 it was easy but my should still felt weird so I decided to just skip the whole workout. That makes me feel like a pussy but i’d rather miss one training session now then end up fucking something up and not being able to train for a month.
I did run 3 1/4 sprints or just running as fast as I could
I have an upcoming physical test with a 1.5 mile run for a job so I gotta keep running
5/3/1 squat day.
Warm ups
bar 2 x 10
95x5
135x5
185x5
225x3
275x2
295x1
315x1
335x5 ( PR)
300X3
270X10
Front squats
135x10
155x10
185x5 PR
Calf raises
135x10
205x10
225x10
Standing cable crunches
5 of 10-20 reps I didn’t really count.
Could you explain your 5/3/1 layout to me? congrats on the big squat PR
[quote]chobbs wrote:
Could you explain your 5/3/1 layout to me? congrats on the big squat PR[/quote]
Thanks. I started out just doing the original 5/3/1 sets and reps and going for a PR on the last set. This cycle I’ve started doing the FSL from beyond 5/3/1 I just try and throw in a few asst lifts. I do my Squats on MON bench on wed and deadlifts and press on Friday.I probably don’t do everything by the book but and I’m open to any advice.
[quote]bdocksaints75 wrote:
[quote]chobbs wrote:
Could you explain your 5/3/1 layout to me? congrats on the big squat PR[/quote]
Thanks. I started out just doing the original 5/3/1 sets and reps and going for a PR on the last set. This cycle I’ve started doing the FSL from beyond 5/3/1 I just try and throw in a few asst lifts. I do my Squats on MON bench on wed and deadlifts and press on Friday.I probably don’t do everything by the book but and I’m open to any advice.
[/quote]
I wasn’t questioning your plan, I was just comparing it to mine. I don’t run 5/3/1 by the book at all either, which is why I love it, so flexible. I will never call someone out who is a helluva lot stronger than I am. Keep on keepin on
[quote]chobbs wrote:
[quote]bdocksaints75 wrote:
[quote]chobbs wrote:
Could you explain your 5/3/1 layout to me? congrats on the big squat PR[/quote]
Thanks. I started out just doing the original 5/3/1 sets and reps and going for a PR on the last set. This cycle I’ve started doing the FSL from beyond 5/3/1 I just try and throw in a few asst lifts. I do my Squats on MON bench on wed and deadlifts and press on Friday.I probably don’t do everything by the book but and I’m open to any advice.
[/quote]
I wasn’t questioning your plan, I was just comparing it to mine. I don’t run 5/3/1 by the book at all either, which is why I love it, so flexible. I will never call someone out who is a helluva lot stronger than I am. Keep on keepin on[/quote]
I wouldn’t say helluva a lot stronger. But I think a lot of lifting no matter what program you run is just figuring things out for yourself and what works for you. I also think sometimes the less you read and watch on youtube the better of you can be.
“I also think sometimes the less you read and watch on youtube the better of you can be.”
Couldn’t agree more. I’m just getting out of this phase lol
Also front squats seem to be really helping and its pretty nice because I still feel like I have a lot of noob gains left in them.
Bench day
Warmups
Bar x 10
95x10
135x10
155x5
185x3
225x3
270X3
245X3
215X5
DIPS BW 5X10
Not a great day in the gym but still making progress.
Press
Warm ups
Bar x 10
55x5
65x5
95x5
did some band stretching
145X5
135x3
125x8
DB press 40 3x12
BB shrugs
135x20
225x15
245x15
255x15
Deadlifts
Warm ups
Bar x10
135 2x10
225x8
275x5
335x5
380x3
420x1
Front squats
135 3x5
155 2x5
Some calf raises 4 sets of about 10 -12 reps
Squat day , normally this is a deload week but I’m doing the 6 week training cycle in beyond 5/3/1
Bar 2x10
Bar 2x10 good mornings
135x10
185x5
225x5
275x2
295x2
310x8
280x5
250x15
Front Squats
135x5
185x1
205 x 3 PR
165x5
135x5 I wanted to get 10 on both these sets but my legs were smoked.
Also did some calf raises and standing cable crunches , I don’t really count these I just do 4-5 sets of 8-12 reps.
Bench day
Warm ups
Bar x10 for a few sets
95x10
135x10
155x5
185x5
225x5
250x6
220x5
195x10
195 3x5 with 3 second spoto pause.
Dips BW 2X10
25lbs x10
50lbs x 14 the first 10 were fairly easy and I thought I was gonna knock out another 10 but hit a wall,
BW x 20