Squat day, feeling good after taking a deload week
warm ups
BAR X10
135X10
185x5
225x5
260x5
290x5
320x5
3X5 @ 245 with a 1-2 second pause in each rep.
Front squats
135x12
155x12
185x10
[quote]Jlabs wrote:
Sick deads bro’ I’m feeling weak now![/quote]
Thanks
Bench day
Warm ups
Bar x 10
135x10
185x5
200x5
225x5
255x5
225 3x5 with a 1-2 second pause the first 2 sets felt pretty easy.
Seated DB press
25x12
40 3x8
dips BW
3x20
Not a lifting day but I ran. I hate running other then hill sprints or regular sprints. But its necessary for a new job I got.
Ran maybe 1/2 mile out then ran intervals on the way back then ran some hill sprints.
Deadlifts and press
Deadlifts
315x5
355x5
400x5
Press
120x5
135x5
145x5 I really thought I wasn’t going to get the 5 reps but the first few were easier than I thought
DB rows
65x12
80x12
100x15
Not a bad training session considering its been a long week.
Mon 3/24 squat day
Bar x10
135x10
185x5
225x5
275x3
305x3
340x2
340x1
340x1
275x10
225x10
Front squats
135x10
185 3x5
First time I’ve missed a rep since I started my log ( I think) I’m not one to make excuses either but I have been running a couple times a week but I should just be eating more. I plan on doing the 5 cycles then 3 back start of next cycle.
1/25 Bench day
Bar x 10
95x10
135x10
185x5
215x3
240x3
270x3 these were tough I know I’ve got more in me than 3 reps though.
225x10
205x10
185x10
dips BW 3x20
Seated DB press
35x12
40x12
50 3x8
Seated cable rows I had 2 25lb plates on each side a 10 I did 3-4 sets of 15 -20 reps with a short ROM just to get some back work in I don’t really have any real specific reason for doing them.
OHP
125x3
135x3
150x3
115x8
115x6
115x6
Did these all with a 1 second pause on the chest using strict form.
Push press
135 2x5
155 2x3
185x1
Incline bench
135x10
155x10
185 3x5
Seated DB press
35x10
40x10
50x10
Deadlifts
335x3
385x3
420x3
Front squats
135x10
185x5
205x3
225x1 PR but it was easy
185x10
135x10
Standing cable crunches.
Squats
I’m trying to switch to low bar and I’ve never really gotten them down before
Bar 2x 10
135x8
185x5
205x5
245x5
290x5
320x3
355x1
365x1
375x1 10lb PR
315x5
Front squats
135x10
185x10
225x2
185x10
185x10
I think I’m going to like low bar squatting I just need to get used to it.
375 trying to work on my low bar
Bench
Bar x 15
135x10
185x8
205x5
225x5
255x3
280x1
225x9
225x7
225x5
dips bw 3x20
OHP
135X5
145X3
155X2
135 3X5 each rep coming to a complete stop on my chest.
115 2x10
standing cable crunches
Seated cable rows
started with a 25 plate and each sided for 20 reps and worked up to 2 45 plates on each side for 10
Lat pull downs 45 plate on each side for 3x15
Reset 5 forward 3 back which is think is going to work out good considering I’m started training academy for a job in law enforcement.
Ran 1.5 mile 11:50 slow considering I used to run my 2 miles in the low 12’s but that was years ago
Pushups 1 min 55
sit ups 1 min 45
Deadlifts
bar x10
135x10
225x8
300x5
340x5
385x5
DB rows 80 3x12
Lat pull downs 45 plate on each side 4x10
I’m also going to do 5/3/1 exactly has written on the main lifts. The only thing I might do are some FSL, Maybe some jokers but for the most part I’m just gonna focus on getting the required reps each lifting session.
Overhead press
105x5
120x5
130x5
105 3x5
BB shrugs 225 3x15
did some DB curls with the 35s and 50’s
Also did an hour of PT before this that consisted of pushups, lunges, and about 2 miles of running.
10 April 2014
Bench
185x5
210x5
240x5
11 April 2014
Squats I wish I cold say I did my sets an reps but after running every single day last week my legs were jello
warms ups
barx10
135x10
185x8
245x5 this was my first working set
275x1 realized my legs just weren’t having it decide to take the weight down
225 3x10
Front squats
135 3x10
Today Deadlifts
Bar x 2x10
135x10
225x5
275x5
320x3
365x3
405x3
front squats
135x10
155x10
185x8
185x8
185x6
Just watched the Boondock saints on netflix…top 5 favorite movies on Netflix