Deload Week
Floor Press
2x8@bar, 8@65, 5@75, 5@85, 5@85(paused), 3x3@95(paused last set), 3x5@95(all paused)
OHP
5x6@bar
BB Curls(superset)
4x6
Triceps Pullovers
4x8@40
Arnold DB Press
4x6@25s
DB Punches
4x20 punches@15s
Squat Press
8@1plate, 3x8@2plates
Then I did a bunch of random rack cleans and snatches. Then did regular snatches 4x3@65
Incline Russian Twist Abs
3x8@10 R/L
So I’m restarting 5/3/1 with my new PR’s. Here goes!
Cycle 1, Week 1
Squats
10@bar, 2x5@95, 5@125, 5@145, 12@165(4 rep PR), 5x10@95
Pretty easy! Felt so strong. Maybe should have gone for one, meh
Banded hamstring curls
3x20
Side Bends
15,12,10 R/L
Had to keep the workout short due to tine constraints
Cycle 1, Week 1
Deadlift
2x8@bar, 2x6@135, 5@135(rdl), 5@155, 5@185, 20@205(9 rep PR and death), 8@135…nope
*so this was a huge rep PR and horrible. The last 8 reps or so were really ugly according to my bf & felt really ugly. But proud I finished it.
Iso Rows
4x10@2 plates each side, 2 neutral & 2 probated
Leg Press
8@2p, 8@2.5p, 3x8@3p
Lat Pulldowns
10@90, 4x10@105
Cable woodchopper abs
10@50, 3x10@65 R/L
Hanging Leg Raises
4x12
I’m going to be hurting the next few days but planning to foam roll and stretch as much as I can.
Cycle 1, Week 1
Bench
2x10@bar, 5@65, 5@80, 11@90(1repPR), 5x10@75
So this was okay, it just felt very heavy starting out so I didn’t think I’d get 11. I’ll take it. Also my 5x10 is going up 10lb from last program.
OHP
8@bar, 4x8@55
BB Curl
8@bar, 4x6@55
A bunch of rack cleans and snatches. Some back squats with the bar then:
Over head squats
2x8@bar, 3x8@65
Ladder Pushups
3 sets of 10 at lowest rung & 10@ second lowest, no rest
Wide grip seated cable rows
10@“70”, 10@“85”, 10@“100”
T-bar rows(neutral grip
10@45, 2x10@55
Stair stepper
15 minutes, level 9
Cycle 1, Week 2
Squat
2x8@bar, 3x6@95, 3@135, 3@155, 9@175(1 rep PR), 10@95, 4x10@105
*These were not pretty by any means. From rep 6-9 they were mostly grinders. I went down very unevenly on rep 6 and tried to correct it the rest of them but they were just not havin it. Oh well, still got a 1 rep PR.
Bulgarian split squat
2x5@25s R/L
Straight legged RDL
2x10@50
Hypers
3x12@40
Cable Iso Lat Pulldowns(much harder than single bar)
10@75, 2x8@90, 2x10@75…alternated between neutral and pronated grips
Banded Pulldown Abs
2x10 with 2 average bands…was using my legs too much apparently so went light
2x10 with 2 light bands…better control
Cycle 1, Week 2
Deadlift
2x10@bar, 3x6@135, 3@155, 3@185, 12@215(PR of some sort. I have done 8@225 and 20@205 so it’s in the middle), 3x10@155, 2x10@135
*SO my form broke down at about 6 reps. From there I was just going and not really trying to keep form in check. May need to start just stopping when form breaks down to prevent injury. Going up on my accessory pulls as well.
Leg Press
8@2p, 3x8@3p
DB Rows
10@60, 3x10@65 R/L
Decline Russian Twist Abs
4x20@BW+8lb med ball
Cycle 1, Week 2
Bench
2x8@bar, 2x8@65, 3@75, 3@85, 11@95(2 rep PR), 5x10@75
*THe last rep on the 11@95 was such an ugly grinder but I got it fair and square. Keep on improving!
BB Meadow Rows
5x8@50 R/L
OHP
4x8@bar
BB Curls
4x8@bar
Banded Pullups
4x8 with light band
JM Press
3x10@50
DB Rapid Punches
24@10, 2x24@15
Decline Russian Twists
3x20 with 8lb med ball
Bench Dips
3x8@BW
Cycle 1, Week 3
Squat
2x8@bar, 3x5@95, 3@135, 5@145(added belt), 3@165, 6@185(match PR)
*So I got the 6 decently, somewhat of grinder on the 6th. I did attempt a 7th which was terrible/stupid idea…I knew it wouldn’t happen in the back of my mind but I was just trying to beat 6. I failed though and failed miserably…backwards and fell on my ass. Luckily my boyfriend was spotting and is beastly so he was able to pick it up off my back. Will be more cautious in the future.
Racked Squat
2x5@95, 2@95(fucked up form), 2x5@75
*These were an attempt to work at my sticking point and work on keeping my back tight. They didn’t go well at first because I was either sitting back too much and couldn’t get back up or I am somehow going down sideways. Clearly I need to do many more of these because my squat form is all kinds of fucked.
3 rounds:
14 kettlebell swings@25
Walk out plank abs on yoga ball, hold 30 sec
Glute bridge holds for 10 sec with 25lb
Your boyfriend sounds nice 
Nice work lady!
Haha thanks coyotegal!!
Yesterday, Cycle 1, Week 3
Deadlift
2x8@bar, 3x5@135, 5@185, 3@205(add belt), 8@225(2 rep PR), 5x10@155
*This went quite well, 225 was pretty easy until rep 7, so the last 2 reps were kind of rounded over. The 5x10 went really well. I’m working on keeping my toes facing straight ahead instead of slightly pointed out. It puts more tension on my hips and it seemed to help a lot. 155 wasn’t as hard as last week doing it that way.
Front Squat
2x5@bar, 5@65, 2x3@95…terrible. Just ughhh my form. I need a real coach for these damn things because googling form and doing it myself is not working too well.
Back Squat
50@65…So, my BF did this set at 135 and I just can’t sit out from a hard exercise so I had to do it too. It was terrible though. But great cardio and I recommend. Be prepared…you will not walk right for 2 though.
Cable Pulldown Abs
3x15@“125”
Cycle1, Week 3
Bench
2x8@bar, 2x5@65, 5@75, 5@80, 3@90, 8@100(3 rep PR!!), 5x10@75
*Super excited about this PR. I’ve come leaps and bounds since starting the 5/3/1 program as far as bench goes. Guess I just needed to hit the volume hard and get technique down.
Assisted Pullups
4x6(6th rep held at the top for 3 secondsish)
Side-Bend Abs (superset)
4x15@35 R/L
Pendlay Rows
5x8@95
DB Incline Bench
3x8@30s
Front Raises(superset)
3x6@15s R/L
Banded Situps on Bench
3x10@light band
Deload Week
.5 mile run and 6 min on stair stepper
*the plan was cardio but this workout was attempted after 11 hour work day. Did not go well.
Box Squat
2x8@bar, 4x6@95
Goblet Squat
4x8@35s(superset with box squat)
Back Squat
3x5@95, 3x5@135
Cable Woodchopper Abs
3x10@“50” R/L
Deload Week
*Really needed to work on squat technique and racked squats really help me see where my knees, toes, and back are when I’m at the bottom. So that was the goal
Back Squat
2x6@bar, 4x5@95, 2x3@135…had my BF watch my form from the front and back. He noticed I am not staying on my heels enough and dropping back. Also, quite possibly have an issue with my left hip not stabilizing as well as my right hip and it’s throwing me off. I don’t feel any of this though, so it’s tricky to fix. Need to film myself.
Racked Squat
6x5@75, 2x5@95…again, my BF watched my form and pointed out the weight distribution issue of my heels and toes. Also keeping my lats tighter. I think I got a few kinks worked out though, which I want to be consistent in fixing.
OHP
2x8@bar, 4x8@55
Assisted Pullups(superset with ohp)
5x6
Hypers
3x10@45
Hanging Leg Raise
3x10
Cycle 2, Week 1
Squat
2x8@bar, 2x5@95, 2@135, 5@135(add belt), 5@155, 6@175
Box Squats
8@bar, 4x8@115
Banded Pull Down Abs
4x15(superset with box squat)
Bulgarian Split Squats
3x10@BW R/L
Banded Hamstring Curls
3x20@Average Band
*This workout was really rough for some reason. My top set @175 was not great, I’ve gotten 9@175 before but I just felt energy-less and weak. I didn’t have any caffeine today or much of a breakfast, so totally my fault on that. My heart rate was really elevated for the whole workout and I couldn’t recover in a timely manner. So I’m assuming my nervous system was not prepared for the workout. Caffeine and food next time.
Cycle 2, Week 1
Deadlift
10@bar, 3x5@135, 5@165, 5@185, 14@210(PR), 2x10@155, 10@135
*The main set went well, my back wasn’t hurting. But when I started the 5x10 it was getting really tight so I stopped early. My back is still incredibly tight. Going to foam roll and tennis ball shortly.
Assisted Pullups
4x5
DB Goblet Squats
4x10@50
Russian Twists
2x20 with 10lb med ball
Planks
3x10 for 1 min
Cycle 2, Week 1
Bench
2x10@bar, 6@65, 5@75, 5@85, 11@95(match PR from 3 weeks ago), 5x10@75
*I was really shaky and unstable for a lot of the reps @95, but I worked on that with my 5x10 and got that straightened out. The 5x10 was also done pretty quickly due to the bros hovering to get in there for some massive benching. Typically I don’t allow anyone to hurry me, but I was spotting the bf on his top bench set and decided on my own terms to hurry up my 5x10;)
Cable Low Rows(with seperate handles)
10@“90”, 4x10@“105”
Incline Pushups
3x6
Standing DB Shoulder Press
3x8@20s
Banded Face Pulls
3x10
Banded Woodchopper Abs
3x10 R/L
Yesterday Cycle 2, Week 2
Squat
2x8@bar, 3x5@95, 5@115, 3@135, 3@165, 5@185
*THis was okay, just trying to keep form on the 185. Apparently still doing my twisty thing which is really frustrating. I need it filmed so I see just what I’m donig.
Box Squats
5x8@115…these were pretty tough actually. The first set I was rocking backwards, but fixed it on the rest of the sets. So sore from these
Overhead Squats
2x8@bar, 8@55, 3@65
Box Jumps
3x8
Kettlebell Swings
3x15@25
Hypers
3x20@BW
Hanging Leg Raises
3x10
Cycle 2, Week 2
Deadlift
2x10@bar, 10 Good Mornings, 3x5@135, 3@185, 3@205, 1@205, 7@225(PR is 8), 5x10@155
*Just really sore and tired from yesterday’s squats so I knew I wouldn’t be feeling that great or strong. I still managed to keep form well, except the last rep probably.
OHP(superset with 5x10 deadlifts)
5x8@bar
One-Legged Squat Press
3x8@1p R/L
Iso-Row
6x8@2p(3 sets neutral, 3 sets pronated)
Some random jump roping…think I’ll start throwing those in to some circuits and such.
Cycle 2, Week 2
Bench
2x10@bar, 2x8@65, 3@75, 3@85, 9@100(1 rep PR), 5x10@75
*Pretty nice, my hips lifted up on the 8th rep but I corrected to eek out the last rep. Maybe could have gone for 10, but no spot so I just took the 1 rep PR. I 'm happy with this.
DB Row
5x8@65 R/L
DB Incline Bench(superset with Rows)
5x8@30s
Assisted Pullups
3x10@light band
Incline Pushups on smith machine(superset with pullups)
3x10
Squat(for the hell of it and warm up my legs)
2x6@bar, 2x5@95, 2x5@135
Then did a 30 min cardio class and threw in an Airdyne bike tabata for the hell of it. I’m real tired.
Cycle 2, Week 3
Squat
2x8@bar, 3x5@95, 5@135, 5@155(add belt), 3@175, 4@195(1 rep PR)
*Turned out much better than I thought it would. Probably had a 5th rep in me but no spot and was being cautious.
Box Squat
5x8@115…these already seem to be helping my squat form. Keeping these in my programs.
Banded Hamstring Curl
3x20@light band
Hypers
3x20@BW
Hanging Leg Raises
3x12
Then went outside and swam about 200 yards in the outdoor pool at my gym. Could have gone much longer but school is out and it was packed with screaming kids. No, thanks.