[quote]Spock81 wrote:
I read this log all the time!! I like how you do facepulls and ab roll outs almost every day, Lol.
[/quote]
Thanks for reading! My upperback and abs have been a huge weak point so I’ve been trying to bring them up with a lot of volume and it seems to be working.
3/19
Warmup
Squat 45xbunch, 135x5,5, 185x5, 225x3, added belt x3, x3, 275x5, 315x3, 350x2
Back Ext on GHR 5x10
Hanging Leg Raises 5x10
Face Pull 5x10
I forgot my camera again! I swear on everything that is good and decent I’ll get vids of deadlifting friday. Anyways, pretty good squat session to finish this cycle of 5/3/1. Contemplating gettin some squat shoes…we’ll see what happens.
3/21
Warmup
Bench 45x15, 95x10, 135x5,5, 165x3, 185x2, 190x5, 215x3, 245x2
OHP 45xbunch, 95x10,10,10,10
Seated Row 5x10
Face Pull 5x20
Benching felt smooth and strong.
Cyber reminder:
REMEMBER TO BRING YOUR CAMERA TOMORROW
3/23
Warmup
Deadlift 135x5,5, 225x3,3, added belt 275x1, 275x5, 315x3, 350x2
Back Ext on GHR 5x10
Ab Wheel 5x10
Face Pull 4x15, x30
Good session, felt really strong. Attempted a 3rd @ 350 but it only moved about 3 inches, lol. Vids to follow!
3/24
Press
45xbunch
95x5,5,5,5,5
DB Press
5x10
Lat Pulldown
5x10
Tri/Bi
2x20
Face Pull/Bunch of upper back stuff
7x20
PROWLER SPRINT 4xlength of bball court @ 45lbs.
3/26
Squat Deload
Squat
45xbunch
135x5
185x5
225x5
Legcurl x20
Hanging Leg Raise x20
Face Pull x30
3/28
Bench Deload
Bench 45xbunch, 95x5, 115x5, 135x5
OHP 45x20
Cable Row x20
Face Pull x50
3/30
Deadlift Deload
Deadlift 135x5, 185x5, 225x5
Leg curl x20
Ab Wheel x20
Face Pull x50
4/1
Press 45xbunch, 95x10
DB Bench x20
Lat Pull x20
Cable Row x50
Got a nice pump and got out. Ready for cycle 2 of 5/3/1 tomorrow!
4/2
Squat 45x10, 135x5, 185x5, 225x3,3, added belt 275x2, 280x5, 245x5, 320x5
GHR 3x10
Hanging Leg Raise 20,15,15
So I messed up my weights like a moron. I was supposed to go 245 then 280. Oh well, tho.
Active Rest
BW Squat x20
DB Row x20
Deadbug x20
4/4
Bench 45x10, 95x10, 135x5,5 165x2, 170x5, 195x5, 220x5
Log Press 3x10
Barbell Row 95x10, 145x10, 10, 10, 10, 10
Face Pull 5x20
Ab Wheel x15
4/6
Deadlift 135x5,5, 225x3,3, added belt 275x1, 245x5, 280x5, 320x5
Powerclean 135x3, 3, 185x3 (dogshit), 135x3, 3
Ab Wheel BWx15, 15, 15, BW 2chainsx8
Haven’t really done powercleans since high school so my form was definitely suspect but not completely awful, except for the set at 185. I’m sure I looked like a monkey fucking a football.
4/7
Press 45x15, 65x10, 95x5, 105x5, 120x5, 135x5
Dip Bwx10,10,10,10 BW 1chainx8
Chinup 5x4
Cable Row 3x20
Warmup
Squat 45x10, 135x10, 185x5, 225x3,3, added belt 275x2, 260x3, 300x3, 335x3
GHR 3x10
Hanging Leg Raises 3x15
4/11
Bench 45x10, 95x10, 135x5,5, 165x3, 180x3, 205x3, 235x4
Press 45x10, 95x10, 10, 10
BB Row 135x10, 10, 185x10, 135x10, 10
Face Pull 4x20, dropset 20/20