Yesterday, Cycle 4, Week 3
Bench
2x8@bar, 2x6@65, 2x5@85, 5@90, 3@100, 4@115(5lb PR), 2x5@95, 3x5@105
*My form was good the first 2 reps then my ass came up off the bench and I was jerky. But I worked on staying tight on the 95 and 105.
Pullups
2x5@one mini band, 3x3@BW
OHP
10@bar, 4x5@65
DBChest supported Rows
10@30s, 4x10@35s(pronated)
Pushups
5, 3x15 with the slingshot…google it. My boyfriend got it about 2 weeks ago to train on bench.
Banded Pulldown Abs
Cycle 4, Week 3
Deadlift
bar, 2x6@135, 5@185, 3@185, 5@205, 3@225, 5@255(2 rep PR), 3x10@155
*Great PR, felt pretty easy and my form is doing well right now. I was absolutely zapped afterwards though so the rest of the workout is minimal.
Front Squats
2x5@bar, 5@65, 5@95, 3x5@115
Lat Pulldowns
8@90, 8@105, 2x8@90
Deload Week
Squat
2x6@bar, 2x6@95(last 3 paused), 5x5@135
Banded Hamstring Curls
3x20@1 heavy band
Leg Press
8@2p, 3x6@3p
Hypers
2x15@BW
Bike
1 tabata
Deload Week
DB Bench
2x8@25s, 6@30s, 6@35s, 6@40s, 4@45s, 2x3@45s, 2x6@40s
*PR for the 45s but still not very good compared to BB bench. I just don’t do these often so I will throw these in for accessory on bench a lot more.
OHPress
8@bar, 5@65, 2@75
OHPush
5@75, 5@85, 5@95
Assisted Pullups
4x5@1 mini band(2 neutral, 2 pronated
BW Hangs
3@~8 seconds
Side Bend Abs
3x12@35lb R/L
T-Bar Row
3x8@55(pronated, neutral, wide)
DB Shoulder Press
3x8@25s
Hanging Leg Raise
2x10
BB Rows
3x10@95
Treadmill
half mile warmup(6.5mph), 4 rounds: .1 walk(3.5), .2run(8.5)
I am an accessory whore on bench day…can’t get enough on upper body day. But I really do need to have a better plan going into it or it will be sporadic like today was.
Deload
Deficit Deadlift(standing on 25lb bumber~2 inches up)
8@bar, 2x6@135, 5@155, 2x5@185, 2@205, 5x2@225
*I haven’t worked out in 3 days so I was full of energy and ready to throw some weight around. Unfortunately, still deload so I didn’t throw weight around like I wanted but I will be tomorrow when I do squats, beginning of Cycle 5. The 225 was as fast as I could pull and I reset between each rep so that there was no form issues.
Pushups(superset with 225 deads)
5x8
Box Squats
8@bar, 2x5@95, 5x5@135
OHP
3x5@65, 3x3@75
Pullups
4x3@BW
DB Rows
8/8@65, 3x8/8@70
Hypers
3x10@BW
Cable Pulldown Abs
4x10@“65”
Stair Stepper
12 min, level 8
Yesterday, Cycle 5, Week 1
*I really don’t even want to write this entry because this workout went so poorly. But the reason it went so badly was because I did too much for a deload day on Monday and then worked a 12 hour day yesterday(Tuesday). I was so sore and stiff going into this workout, and motivation was near a zero. That said, I was suppose to get 5+@200…got 4 reps a couple weeks ago.
Squat
2x8@bar, 2x6@95, 5@135, 3@135, 5@155, 5@175, 2@200…I could feel how exhausted and weak I felt during all of this. NO bueno.
Paused Squat
2x4@135, 2x4@145
DB Side Bend Abs
15/15@25, 10/10@45, 8/8@45
Cycle 5, Week 1
Bench
2x8@bar, 2x8@65, 5@85, 5@95, 8@105, 2x5@95, 1@125(5lb PR), 1@130(10lbPR), 0@135
*I was frustrated with my 105 so my bf suggested I go ahead and test my max. Surprised to get a 10lb PR out of it. Will get 135 easy next time.
DB Bench
2x8@30s, 3x6@35s
Assisted Pullups
4x3@1 mini band
Pendlay Row
8@95, 3x8@115
DB Front Raise
3x20@15s
Cable Face Pulls
30@65, 20@80, 10@80, 10@95
Abs
Cycle 5, Week 1
Deadlift
2x8@bar, 3x6@135, 5@155, 5@185, 5@205, 8@235
*I did not feel strong today. The 8 reps was pretty hard fought. I’ve gotten 9@240 a couple weeks ago so clearly not great today. But I’m working on getting a new program going. This 5/3/1 is really great for beginners/intermed looking to gain some initial strengths but it’s finally coming down to form and accessory work for me that I need to get more consistent on. I am going to a new gym mid Sept that is more of a powerlifitng/strongman gym. Not fancy by any means, but they have allll sorts of fun stuff to try. I will hopefully post more videos by that point too.
RDL
4x8@185
Slingshot Pushups
3x15
Front Squats
8@bar, 5@65, 5@95, 3x3@115
Paused Squats
3x4@115
Iso Row
5x8@2p…2 sets neutral, 2 pronated
Weighted Planks
3x1min@25lb…these are ridiculous. Actually felt my abs working for once on planks.
*SO I am taking a break from 5/3/1. I’m moving to a gym mid Sept and will be starting a new training program then so until then I will be doing a transition period of doing different kinds of things and mixing it up a little more. 5/3/1 has been great, but I’ve been doing it about 8 months and it’s definitely time to move on.
Transition, Week 1
Box Squat
8@bar, 2x6@95, 2x5@135, 5@155, 2x3@185, 3@205(belt)
Paused Sqaut
4x4@135…these are getting much easier at 135 so I’ll start adding weight consistently to them.
RDL
8@155, 4x8@185…hellllll
Assisted Pullups
4x10@ 1 light band…much more assistance than usual, but I need to perfect technique before I continue more BW pullups to protect my elbows
Hypers
4x15@BW
Leg Squat(similar to leg press, but it swings instead of presses)
8@2p, 8@3p, 2x8@3.5p
Hanging Leg Raise
4x10
Mountain Climbers
4x40…great for some ab and cardio work. I need to do more stuff like this.
9/1/2013, Transition, Week 1
Bench
8@bar, 8@65, 5@85, 5@95, 3@105, 3x3@115, 3x5@95
*I had some assistance on the 3rd rep of set 2 and 3 @115. Couldn’t quite keep my form tight enough to finish those reps but I tightened up on the 95 reps and those felt awesome.
OHP
10@bar, 2x5@65, 4x3@75
Pullups
4x2@BW
DB Incline Bench
8@30s, 3x6@35s
Standing DB Rows
3x8@70s
Cable Pulldowns (neutral grip)
3x8@“100”
Transition, Week 1
Deadlift
10@bar, 2x5@135, 5@155, 3@205, 2@225, 1@245(belt), 1@275, 1@300(15lb PR!!!)
*Complete spur of the moment decision to go ahead and test my 1 rep max. Very excited about this and really wish I had someone there to film it for me, but no luck. I will try again next week and get a video though. The rep was slow but very steady so maybe next week I can get it even smoother.
RDL
3x8@185
Pushups
3x8
Paused Squats
bar, 2x5@95, 4x4@135
Walking DB Lunges
3x10@35s
BB Rows
3x10@95
BB Ab Rollouts
3x10@95
Treadmill
.25 warmup@6.5
4 rounds:
.1 walk @3.5, .2 run @8.5
Transition, Week 2
So I’m ridiculously sore from my PR deadlift the other day, especially my traps, my low back and ass were really sore but that has subsided a bit, but not my traps. Good grief. SO, probably will wait another week for that 305 deadlift until my body recovers more.
Squat
2x8@bar, 2x5@95, 5@115, 3@135, 1@155
Speed Squats
10x2@155 in 6:30…I felt explosive and fast until about set 8. Last 2 sets were slower but that’s okay. I did them all really quickly.
Finisher: 10@135…ouch
OHP
8@bar, 5@65, 4x5@75(rep PR)
Pullups
5x3@BW
DB Step Ups
3x20@25s
Box Jumps
3x10
DB Curls
3x20@17.5s
V-up Abs
3x12
Russian Twist with med ball
3x30@15lb
Transition Week 2
Bench
2x8@bar, 8@65, 5@85, 5@95, 3@105
DB Bench
8@30s, 5@35s, 5, 3, 5, 4@45s
*Terrible. The goal was 4x5@45s…lost form on some sets and last set was just too tired.
Laying DB Flies
3x8@15s
Front Raise(Iso/Combined)
3x12@15s
BB Curls
3x8@40
Lat Pulldowns
10@“80”, 10@“100”, 3x8@“120”
Cable Row
8@“80”, 3x8@“100”
OHPush
5@65, 2x5@85, 3@95
Pullups
3, 2@BW…felt really bad, so I stopped
StairStepper
20 min at level 8
*this whole workout was a push to just get through it, no motivation and just wasn’t enjoying myself at all. One of those days I guess.
Transition, Week 3
Squat
2x8@bar, 2x6@95, 2x3@135, 2@155, 1@185, 1@205(add belt), 1@215, 1@225(5 lb PR), 0@235…barely failed
Paused Squat
5@135, 4x4@155
Leg Extentions
12@90, 2x12@110
Leg Curls
12@50, 2x12@70
Hypers
3x12@35
Decline Leg Raises
3x10…definitely need to keep these in my ab rotations
Transition
Deadlift
2x8@bar, 2x5@135, 5@185, 5@205, 3x5@225(no belt)
Good Mornings
2x10@65, 2x10@85
KettleBell Swings
4x20@35
Assisted Pullups
3x5@1 mini band
Pushups
3x10
Mountain Climbers
3x40
Miscellaneous: Moved into a new gym and figuring out all the awesome equipment
Bench
3x8@bar, 8@65, 8@85, 5@95
Bench With Chains(one chain about 20lb)
2x5@bar+1 chain, 3x5@65+1 chain
*This went really well and I will continue to use chains when I can. Made everything unsteady and forced me to tighten up and focus and being steady.
DB Alternating Arnold Shoulder Press
4x10@20s
Neutral Grip Pullups
4,4,3,3@BW
Standing Bent Over DB Row
8@75 R/L
DB Kroc Rows(with straps)
2x15@75 R/L
Sled Work:
Reverse Sled Drag
2x25 yards@ 3 45lb plates, 2x25 yards@ 4 plates
Forward Sled Drag
4x25 yards@ 4 plates
Miscellaneous: New Gym, Week 1
Deadlift
2x8@bar, 3x6@135, 5@185, 3@185, 5x3@185+2 chains(20lb each), 3x1@225+2 chains
Safety Squat Bar Squat
5@bar, 2x5@95, 2@135, 3x3@135…ridiculous on your mid/upper back. It forces you forward at the bottom so you really have to force yourself to stay tight. Hopefully these will help my squat go up.
Reverse Hypers
4x10@BW
Strider machine
3x8@3 plates R/L
GHR
3x8@BW
Decline Leg Raise Abs
3x10
Transition Week 2
Squat
3x8@bar, 2x8@95, 5@115, 5x8@135
*I hadn’t squatted in about a week and half so my legs felt pretty fresh even after a long day of work. My back…not so much.
attempted RDL
10@135, 5@185, 6@135…forget about it
Hamstring Curl
3x8@70
Pistol Squat
3x8@BW R/L
Band Ab Pulldowns
3x15@1 heavy band
Transition Week 2
Bench
2x8@bar, 8@65, 8@85, 2x5@2 chains, 2x5@65+2 chains, 3x3@75+2 chains
DB Incline Bench
4x8@30s
DB Curls
3x12@25s
Lat Pulldown
10@“105”, 10@“120”, 10@“135”
Kettle Bell Cleans
3x10@60
Cable Triceps Pushdown
3x10@“90”
Abs
Starting the Cube Method
2 sets of 3 week waves of:
Week 1…Heavy…Rep…Speed
Week 2…Rep…Speed…Heavy
Week 3…Speed…Heavy…Rep
Week 1, Heavy Deadlift
bar, 3x5@135, 2x3@185, 2@205, 2@225, 5x2@245(belt)
Block Pulls(~3in)
2x3@225…this was the first time doing these…so fucking hard!
Deficit Pulls(~2in)
2x4@225
Strider
3x10@2plates R/L
GHR
3x10
Decline Leg Raises
3x12