Day 1 531
Squat
275x5
290x5
305x6 Was hopeing for more but still a pr of sorts.
185x10x5
Lunges need something diffrent to do instead of leg curls dont have one at my house.
Felt good today really hopeing 5/3/1 will boost my squat witch has stayed the same for quite some time deadlift seems to fly up so hopefully that stays the same.
Hit 275x2 beltless frontsquat today.
Haven’t been doing 5/3/1 for a while because i’ve been beat up from boxing but im still tearing it up in the gym.
Leg curls and complex.
bench today.
195x3
205x3
225x6 Did some kind of 5/3/1 shit felt good.
185x10x3sets Close grip 1 sec pause at bottom
Tricep extentions
Rows
Complex got all the way from 8 - 1 on the evil eight first time i’ve done it at this weight.
Box Squat
warm ups
365x2
385x2
405x1 PR first time with 405 on the back (probably could of had the double)
315x2x5 no belt
LEG CURLS
gym closed early because of snow luckily I was bassically done.
Bench
warm ups
225x2
235x2
250x2
225x1x8 close grip 30 seconds rest with 1 sec pause. Felt like these will help me lock out better.
Dips BW x 50 about 10 sets maybe 11
Rows 80 x 20
Have a chance to go over to montreal for boxing, its an mma fight but with boxing gloves will be fun to knock out some wreslters with no hand speed.
Deadlift
warmups
405x1
465x1 easy
470x1 Lockout was shaky maybe a little hitching
Kroc rows 80 x 20
Damn, nice deadliftin chief!
Thank’s man your definatley right in line with me. Hopeing for 500 in feb winter bulk here I come.
[quote]Big nation wrote:
Thank’s man your definatley right in line with me. Hopeing for 500 in feb winter bulk here I come.[/quote]
If I can pull 455 ill be happy.
500 in febuary would be badass!
Deadlift
warmups
405x3 Stepped on my back of chalk and it went everywhere in a comertial gym haha.
Told to stop deadlifting
Back raises
Dips
Dumbell Rows & shrugs.
Deep squats w/ belt +1 rep PR
315x8
Diffrent workout
Bench
275x1 Tie PR
285x1 PR + 10 lbs
Want 30 more pounds before my 18th birthday thinking about running a Dave tate benchpress cure anyone have any opinions? (5 months)
Im gonna run the Dave Tate bench cure very soon, I could tell you how it goes.
Thanks black let me know how it goes for sure.
Deadlift
340x5 overhand no belt
365x5 overhand belt
385x6 over under belt
225x8x5
planks
Bench
250x3 +1 rep pr
260x1 paused highest paused ever, had way more in the tank.
260x1 paused
225x5
225x4
CURLZ and dips
Tri extentions
Didn’t feel like it was going to be a good workout the new years crowd was in the fitness center but for some reason 250 just felt light.
My quest for the four plate squat has finally ended.
Squat w/ belt
365x1 heavy warmup
405x1 SO deep, just went down slow let the weight sink me down practically jumped out of the hole.
335x2x3
315x2x2
Leg curls.
Need 15 pounds on bench and about 25 on deadlift to hit my goal for my 18th.
On to 5 plates.
Bench
225x8 Wanted 2 more but its a tie of PR
270x2
225x3
225x3
225x3
225x2
Standing Military
135x5x5
Superset Lateral raise 25’s x10
Curls
110x10x5
Superset dips
50 total reps
Bent over rows
Deaload next week first boxing match on Saturday the 30th.
Your beatin me on squats and almost got me on bench.
Good job.
Haha thanks BL things have been falling into place in the weightroom for me lately.
Deadlift
375x5 no belt
395x5 belt
405x5 belt easy no rest reps
Snatch grip deads
2x10
Back raises and some other stuff.
9 days till the fight deaload starting.
Won the boxing match by unanimus decsion, the guy I fought was 5 years older than me at 22.
Deload week is finally over going to get into the gym and turn it up try and hit that 300 bench.
Got kicked out of the nice cozy fitness centre. Training in the cold mouldy garage but thats the way I like it anyways.