Deadlift day
warm ups did some foam rolling and stretching
BAR X 10
135X10
185X5
225X5
275X5
290X5
310X6 I definitely could have hit another 4-5 reps on this.
SS BAR SQUATS
152 5X10
BB shrugs
225 3x12
275 2x8
BB Curls
Bar x 10
65x10
75 2x10
[quote]bdocksaints75 wrote:
[quote]chobbs wrote:
Very smart move keeping your training maxes low at the beginning. I started mine at exactly 90% for everything and didn’t stall until month 9. [/quote]
Thanks, I’ve made the mistake of starting to heavy before and I end up struggling to get the required reps after a few months. But now this is the first time in a while I can just focus on strength training and conditioning when I want. [/quote]
How long do you plan on staying with this?
[quote]chobbs wrote:
[quote]bdocksaints75 wrote:
[quote]chobbs wrote:
Very smart move keeping your training maxes low at the beginning. I started mine at exactly 90% for everything and didn’t stall until month 9. [/quote]
Thanks, I’ve made the mistake of starting to heavy before and I end up struggling to get the required reps after a few months. But now this is the first time in a while I can just focus on strength training and conditioning when I want. [/quote]
How long do you plan on staying with this?[/quote]
Just strength training? Forever.
[quote]bdocksaints75 wrote:
[quote]chobbs wrote:
[quote]bdocksaints75 wrote:
[quote]chobbs wrote:
Very smart move keeping your training maxes low at the beginning. I started mine at exactly 90% for everything and didn’t stall until month 9. [/quote]
Thanks, I’ve made the mistake of starting to heavy before and I end up struggling to get the required reps after a few months. But now this is the first time in a while I can just focus on strength training and conditioning when I want. [/quote]
How long do you plan on staying with this?[/quote]
Just strength training? Forever. [/quote]
5/3/1 lol
[quote]chobbs wrote:
[quote]bdocksaints75 wrote:
[quote]chobbs wrote:
[quote]bdocksaints75 wrote:
[quote]chobbs wrote:
Very smart move keeping your training maxes low at the beginning. I started mine at exactly 90% for everything and didn’t stall until month 9. [/quote]
Thanks, I’ve made the mistake of starting to heavy before and I end up struggling to get the required reps after a few months. But now this is the first time in a while I can just focus on strength training and conditioning when I want. [/quote]
How long do you plan on staying with this?[/quote]
Just strength training? Forever. [/quote]
5/3/1 lol[/quote]
lol …I have no plans on changing especially with everyuthing that’s in Beyond 5/3/1 I plan on doing on of the BBB challenges at some point.
Squats
BAR X 10
135X10
155X5
185X5
200X3
210X3
245X12
255x3
265x3
275x3
SSB
152x10
202x5
222x5
202x5
152x10
Calf raises did a bunch
Press day June 30, 14
Bar x 10
55x10
90x3
95x3
105x12
110x3
115x3
120x3
125x3
BB shrugs
135x12
225x3x12
BENCH
Bar x 10
95x8
135x8
185x3
195x3
205x11
210x3
215x3
220x3
225x3
230x3
DIPS
BW X 20
25LBS X 15
50LBS 3X10
seated cable pulls
90x10
130 3x8
90x10
Close grip
135x10
155x10
165x10
2 July 14
Deadlifts
290x3
310x3
330x3
DB ROWS 80 3X12
SSB
152 3X10
202X5
242X5
202X10
5 JULY 14
SQUATS
135X10
155X5
205X5
230X3
255X12
SSB
152X10
172X10
202X5
202X10
7/714 Didn’t have much time to train so I just hit my sets and some FSL
OHP
85x5
95x3
110x12
85 3x10
7/9/2014
Bench
175x5
195x5
220x8
245 3x3
close grip
135x10
155x10
175x10
185x8
DIPS
BW X20
3X15 REPS WITH A 25LB Plate
Deadlifts 7/9/14 easy day in and out of the gym
275x5
310x3
345x2
7/13/14 squats
210x5
220x5
235x10
SSB
152X10
202X5
222X5
202X5
152X10
Press
90x5
95x5
100x15
105x5
110x5
115x5
120x5
Dips
3x20 bw
2x15
1x10
Barbell curls and reverse barbell curls I did a set of 10 both
Bar x10
65x10
75x10
85x10
DB curls 50 3x6
Suns out Guns out ]!
Bench
185x5
195x5
205x11
225 2x5
close grip
135x5
185x10 PR
155 2x 10
DIPS
BW X 20
25 2X10
prowler pushes
Started my training up again, after taking some unwanted time off due to work/life etc…
Starting up with 5/3/1 going to run it as is with some JOKERS and FSL for at least a few months until I get my lifts back to where I was or better.
Stats I’m 28 5’9 about 185 not very lean but I don’t care at the moment.
Lifts for my starting cycle of 5/3/1
OHP 135 TM = 120
DEADLIFT 455 TM = 410
BENCH 255 TM = 230
SQUAT 335 TM 300
I’m logging my past couple weeks of lifting but I didn’t log the actual days or dates.
Press
80x5
90x5
100x10 not to failure
105x5
110x5
115x5
hanging leg raises, and cable pull downs for abs.
pullups / chin-ups did bw for a total of 50 reps each
Deadlifts
265x5
310x5
350x5
DB rows
80 3x10
100x12
hang cleans
95x10
115x10
135 2x5