Squat:215x3, 230x3, 245x13
More Squats: 230lbs 4x10
RDL: 275 3x8, 1x10
BB Lunge: 175lbs 4x8/side…form is starting to get rough probably will switch to DB’s
Conditioning: KB hybrid: clean, front squat and press followed by 350 meter sprint x5 (minimal rest)
-Like I said a couple days ago…had to get 4 5/3/1 sessions done in 4 days before my NYC trip this weekend. I PR’d all my major lifts but by this last session I was unable to add any weight to my accessory lifts due to built-up fatigue.
Tri-set: 20lb DB Lateral Raises x12, 30lb Incline Curls x10, Swiss ball Crunches x20 3 sets total
-I don’t feel too bad about not hitting my goal of 7 reps on the military press because I hyper-extended my lumbar doing these about 2 weeks ago and have been hurting bad since. So to not aggravate it today, DB presses included, feel like an accomplishment in and of iteslf.
-Kept the rest periods to about 2 minutes for the military presses, 1 minute for pull-ups and 80 seconds for everything else. I finally got 4x10 on the weighted dips w/35lbs but I used about 2 minutes rest for the last to sets to get through. That tri-set thingy was probably not needed, but I definitely want to adjust my accessory work to allow for a bit more arm/delt work.
-Also, weighed in at 170lbs this morning! Doesn’t seem like much to many on this site for sure, but I have managed to gain about 20lbs since December 2008 and only add about .5" to my waist!
KB Hybrid (clean, front squat, push press)x8 to 350 meter sprint x 4 sets… no rest…cant remember the last time my heart rate was that high!
-Pushed myself harder than I thought I could, running on pure anger/frustration. I found out today that the possibility of getting layed-off from my job is entirely possible in the next month. Without going into detail, I work in the public sector in a capacity that most people including my colleagues, thought was recession proof. Guess we were wrong…kinda hard to describe how I feel right now. Either way I have an interview for a position that I have wanted bad coming up, the pressure to not fail is really on now.
Pull-Up BW: 7 sets of 8 reps…lots of re-setting today during later sets, wasn’t a good day for these
1-Arm DB Row: 110lbs 1x6/side (too heavy, shitty form) 100lbs 3x12/side -wish my gym had 105lb DB’s
Wide Dip: BW+40 1x10, 1x10, 1x8, 1x8
Triceps Double thingy from the article (f-ing hard!)
Lateral DB Raises 20lbs 1x15, 25lbs 2x10 superset with abs
-anyone watching my log has any suggestions for the way I’ve been working this program…let me know. I wanna get better chest/arm development along with increased major lifts.
-anyone watching my log has any suggestions for the way I’ve been working this program…let me know. I wanna get better chest/arm development along with increased major lifts.[/quote]
I think you are right on track. DB benching should help with the chest development and I am a big believer in working the arms through heavy tricep movements like dips and then weighted pull-ups and rows for the bis.
The only thing I would suggest is maybe work in some weighted pull-ups as well as the body weight work you are already doing. Maybe something like 5x5 with 25-45lbs added. I found that my body responds well to doing one week weighted and the next week with just your body weight. It will make the body weight work feel like nothing!
-Also, weighed in at 170lbs this morning! Doesn’t seem like much to many on this site for sure, but I have managed to gain about 20lbs since December 2008 and only add about .5" to my waist![/quote]
Conditioning:
KB Hybrid x10, 350 meter sprint x4 with no rest
-Great day overall, fought the puke sensation almost the entire time! Looking for suggestions to replace RDL and lunges, been using them for a couple cycles. Open to suggestions for a new hamstring and quad exercise.
-Apostate: thanks for dropping by again. I like the sound of alternating BW pull-ups with weighted ones, I’ll use that in the next cycle.
-Blacklabel: I see you have started 5/3/1, hope you like it! What are your goals and what kind of conditioning work do you do? Thanks for checking out my log.
-Fr3aki: Thanks for the motivation…500lbs is my goal by this time next year on deads!
-Whup: I watch your log and you are making some serious progess, congrats! How are you liking the diet? Is it easy to manage? With my rotating shift work, my carb cycling gets fucked up transitioning into midnight shift and switching off of it. Also, are you using a PWO shake?
-Whup: I watch your log and you are making some serious progess, congrats! How are you liking the diet? Is it easy to manage? With my rotating shift work, my carb cycling gets fucked up transitioning into midnight shift and switching off of it. Also, are you using a PWO shake?[/quote]
Thanks man, I follow yours as well.
The first couple of weeks were tough, only because I never really counted macronutrients, I just ate a ton of everything. But, I transitioned into it and its become easier, now that I am on my 4th week. I’m glad I decided to try carb cycling because I have learned a lot about my body, and what it responds best to. Its a shit load of food to eat on high carb days though, contrast to low carb days.
Shakes are invaluable. I always use a blender shake of oats, whey, BCAAs, and creatine PWO.
Out of curiosity, how are your carb cycling days arranged and what supplements are you taking?
Train hard and good luck with your goals
[quote]bparis wrote:
-Blacklabel: I see you have started 5/3/1, hope you like it! What are your goals and what kind of conditioning work do you do? Thanks for checking out my log.[/quote]
My goals are: 300 bench, 405 squat, 405 deadlift. Only 15 pounds away on each of my lifts, so it seems attainable.
Im doing some sort of sprints on deadlift and squat days. Either hill, short or long. And on my off days, ill try and go for either a jog or a run.
-Managed to beat my time from earlier this week. Starting to like running again, for whatever reason my knees/joints are allowing it. However, I’ll cut it back if my squat/deadlift starts to decline.
-Managed to beat my time from earlier this week. Starting to like running again, for whatever reason my knees/joints are allowing it. However, I’ll cut it back if my squat/deadlift starts to decline.[/quote]