7/18/09 Energy Systems
Same as 7/17/09, but in 32:43!
7/19/09 Energy Systems
3:30 warm up
9 sets of 30 sec sprint / 60 sec run
3:30 cool down
-Enough lame cardio…more 5/3/1 on monday!
7/20/09 5/3/1 Wave 1, Cycle 4
Military Press 1 rm (est) 170lbs
130x5, 135x5, 145x6 (weak)
Weighted Neutral-Grip Pull-Up: BW+25 4x8 with some RP’s on the last set
1-arm DB Shoulder Press: 65lbs 4x8/side (PR)
1-arm DB Row (with straps): 110lbs 3x10/side
Weighted Dips: BW+40lbs 1x10, 1x10, 1x9 with RP’s on the last 2 sets
DB Lateral raises 30lbs 3x10 superset with DB Lying tri-extensions 3x12.
-Not pleased with mil press today. Thinking about doing chest, triceps and back width on bench and mil press days and working back thickness, traps and biceps into deadlift and squat sessions. If anybody has an opinion on the idea, I’m all ears.
7/21/09 5/3/1 W1, C4
Deadlift est 1 RM 360lbs
275x5, 295x5, 305x10
More Deadlifting: 285 1x6, 1x8, 1x8
Front Squat: 185 3x10…lots of breaths between reps
Good Morning: 135 3x12
C-Grip Row: 180 3x12 alternated with Preacher EZ bar Curl: 60lbs 3x8 (slow negative) 1 25lb DB drop set
Shrugs: 100lb DB’s 3x12 with 1 70lb drop set to 20
7/22/09 Energy Systems
11 Hill Sprints + 2.8 mile run in 34 minutes.
7/23/09 5/3/1 Wave 1, Cycle 4
Bench 1rm (est) 235
175x5, 190x5, 200x7 (PR)
DB Bench 75lbs 2x10, 1x8, 1x8
Weighted Close Grip Chin-up: BW+25 4x6
Wide Weighted Dip BW+45: 4x8
Lying Tricep Extension EZ Bar+50lbs 3x10
Face Pulls 120lbs 3x12
Abs
7/24/09 5/3/1 Wave 1, Cycle 4
Squat 1rm (est) 275
205x5, 220x5, 235x16
More Squats: 235 3x8, 1x10
GHR: 3x10
C-Grip Chins BW: 1x12, 1x10, 1x9, 1x8
DB Reverse Lunge 75’s: 3x10/side
1-Arm DB Row: 110lbs 3x12/side
7/27/09
Deadlift: 295x3, 305x3, 325x4 (Fuck ME!)
Weighted C-Grip Chin BW+25 1x8, 2x7, 1x6+1
DB Split Squat 70lbs 4x8
1-Arm DB Row 100lbs 2x8, 2x10/side
Good Morning 145lbs 3x10
DB Shrug 100lbs 3x12
7/28/09
Press 135x3, 145x3, 155x5
DB Incline 80lbs 3x8, 1x7
Dips BW+40 4x8
DB Tri Extension 35lbs 3x10
Lat Raise 35 1x10, 30 2x12
Face Pulls 120 3x12 with abs superset
7/30/09
Squat 225x3, 235x3, 255x15
Front Squat 195lbs 3x8, 1x10
GHR 4x10 (barely made it on the last set)
C-Grip Chin BW+25 2x8, 1x7, 1x6+2
Hammer Strength Iso Row: 130lbs 1x10, 190lbs 1x8, 200lbs 3x8…still figuring this one out
Incline DB Curl 40lbs 2x8, 1x13 with rest pause
BB Complex A 95lbs 3x8
7/31/09 5/3/1 Wave 2, Cycle 4
Bench 1rm (est) 235
190x3, 200x3, 210x5 (PR)
DB Bench 80lb 3x8, 1x5 (fail)
Wide Dips BW+40: 4x8
Tricep Omni-Rep x3
DB flyes 40lbs 3x12
Face Pulls 130lbs 3x12 and Abs
-I’m only counting 5 reps on the 90% bench set because the jack-ass I asked to spot me didn’t understand, “Don’t help unless the bar begins moving back towards my chest.”
-did hill sprints on 7/29/09, but I forgot to put it in.
8/1/09 Energy Systems
12 Hill Sprints + 2.75 mile run 37 minutes…shitty day overall
8/3/09 5/3/1 Wave 3, Cycle 4
Deadlift: 275x5, 305x3, 340x4 (pr)
Good Morning: 145 1x2, 155 1x8 2x10
C-Grip Chins BW+25: 1x9, 1x8, 2x7
BB Split Squat 115lbs: 1x6/side, 3x8/side
DB 1-Arm Row (no straps): 110lbs 1x6/side, 3x8/side
BB Curl 85lbs 4x10 superset with DB Shrugs 100lbs 2x12, 2x9
8/4/09 5/3/1 Wave 3, Cycle 4
Military Press: 135x5, 145x3, 160x3 (pr)
DB Incline Press 80lbs 1x9, 3x8
Dips BW+40 4x8 with a BW drop set on the 4th set
Decline DB Tri extension 35lbs 3x12
Delt Triad 1x25lbs 2x20lbs
Abs
-Not that it matters, but I have had a rather sub-par month in many ways. Didn’t advance in an application process for a job a wanted and some serious over training in the lower body. However, as you can see I cut the amount of lower body accessory work and I am no longer doing extra sets of deadlifting. It was fun for a couple weeks, but it quickly caught up with me. Also, my times for hill sprints and steady state running were going up, which leads me to believe I need to cut that out. Between Squats/deadlifts and hill sprints my hamstrings and knees were sore every day of the week regardless of how much stretching and foam rolling I did. So I’m going to reduce Wed and Sat energy systems work to 25 minutes of HIIT running and when I’m finished building my prowler (yes, that right) I’ll do some sprints with that on lower body days. Either way I feel 10x better than I did physically/mentally than I did a week ago.
Good job on the PRs man, that’s always a good feeling! I hope your new training works out for ya.
8/6/09 Energy Systems
3 minute warm-up
9 30 sec sprints / 60 sec run
3 minute cool down
8/7/09 5/3/1 Wave 3, Cycle 4
Squat training max 275lbs
205x5, 235x3, 260x14 (PR)
More Squats 235lbs 4x10
C-Grip Chin BW+25 1x9, 2x8, 1x6+2
GHR 5x8
Close Grip Seated Row 190 1x8, 180 3x10
Alternated with-BB Curl 95lbs 1x8, 85lbs 3x10 (slow eccentric)
DB Shrugs 100lbs 3x12
Prowler Sprints 4 sprints of about 75 yards, 1 min rest periods…wow they didn’t look that hard on youtube!! never sucked wind that hard.
I don’t know how much my prowler weighs, probably 60+lbs but I had 2 plates on it. I’ll post pics of it soon.
14 reps on the 5/3/1 night is insane! Great work!
8/7/09 5/3/1 Wave 3, Cycle 4
Bench training 1rm 235lbs
Bench: 175x5, 200x3, 225x3 (PR)
DB Bench: 80lbs 4x8 (PR)
Wide Dip BW+45lbs: 3x10, 1x8
Cable Flyes 50lbs 2x10 low, 2x10 high
Decline DB Tri ext 40lbs 2x8, 35lbs 1x10, 1x7
Blast Strap Push ups 1x20, 1x15, 1x14 superset with Cable crunches 150lbs 3x25
-Great day overall!
8/8/09 Energy Systems
10 Hill Sprints + 2.75 mile run in 34 minutes
-used the walk down the hill as my rest period. Definitely feel alot better and faster on the sprints especially now that I cut the volume down on the amount of leg work I do on lower body weight training days.
8/10/09 5/3/1 Wave 1, Cycle 5
Deadlift training max: 370lbs
275x5, 300x5, 315x8
Good Mornings with CORRECT form: 135lbs 3x12
Pull Ups BW+25 1x8 1x7 2x6 + 1x6 with just BW and slow negatives and squeeze at top
DB Split Squats 70lbs 4x6/side
Chest Supported Row 115lbs 1x8 105lbs 3x8
BB Curl 90lbs 4x8 superset with DB Shrugs 100lbs 2x14, 1x13
5 75 yd prowler sprints in 94 degree weather…could barely walk out of gym!!
Did you happen to get the PM I sent you about a member that is no longer posting?
[quote]bparis wrote:
8/8/09 Energy Systems
10 Hill Sprints + 2.75 mile run in 34 minutes
-used the walk down the hill as my rest period. Definitely feel alot better and faster on the sprints especially now that I cut the volume down on the amount of leg work I do on lower body weight training days.
8/10/09 5/3/1 Wave 1, Cycle 5
Deadlift training max: 370lbs
275x5, 300x5, 315x8
Good Mornings with CORRECT form: 135lbs 3x12
Pull Ups BW+25 1x8 1x7 2x6 + 1x6 with just BW and slow negatives and squeeze at top
DB Split Squats 70lbs 4x6/side
Chest Supported Row 115lbs 1x8 105lbs 3x8
BB Curl 90lbs 4x8 superset with DB Shrugs 100lbs 2x14, 1x13
5 75 yd prowler sprints in 94 degree weather…could barely walk out of gym!![/quote]
Dude, your conditioning is insane! Good work!
8/11/09 Military Press
Re-using the 170lb training max and going for more reps
130x5, 135x5, 145x8 (pr)
Hammer Strength Shoulder Press 2 plates 4x10
Dips BW+40 1x10, 2x8, 1x7
Triceps Double 1x50, 2x40
Delt Triad 3x’s with 20lb DB’s
Rear Delt Flyes and cable crunches
8/12/09 30 minute fasted run, got about 3.8 miles
8/13/09 Squat
285lb training max and using a narrow (shoulder width) stance
215x5, 230x5, 240x10…much harder than expected going ATG
More Squats: 215lbs 5x10
Pull Ups w/hold at top 1x12, 1x10, 2x7, 1x5+3
GHR: 1x15, 2x10
1-Arm DB Row with straps 110lbs 4x8/side
DB Shrugs 100lbs 2x10, 1x20
BB Curl 90lbs 4x8 drop to 65lbx10, drop to 45lbx10
6 Prowler Sprints…done for the day.