11/30/12 Week 1 of 5/3/1
Squat
2x8@bar, 5@95, 5@115, 5@135, 10@150(about a 5 rep PR), 5x10@95
*This went pretty well. I was exhausted during the 5x10. By the way, the accesory work I’ll be doing with this program is the big and boring of 5x10. It’s pretty hard and it’s about time I incorporate some volume into my training.
Hyper/GHR
4x10@20
*The hyper machine at my gym swivels so it allows for a GHR movement if I properly activate my hammys
Leg Curls
4x8@70
Banded Pulldown Abs
3x20
Cycle 1, Week 1 of 5/3/1
Bench
2x8@bar, 5@65, 5@70, 14@75(6 rep PR), 5x10@55
Standing Upright Row
4x10@40
Iso-low Row
5x8@90 on each side
Pullups
5x5(assisted at -37lb)
Airdyne bike
2 tabatas…wore me out!
Box jumps
3x10
Cycle 1, week 2 of 5/3/1
Deadlift
2x8@bar, 2x5@135, 3@185(added belt), 3@205, 6@225(6 rep PR), 5x10@115
Circuit:
Lunges
4x8@35s
Goblet squat
4x8@50
Kettlebell swings
4x12@35
Hypers
4x8@65
Cable pulldown Abs
4x12@“80”
Cycle 1, week 2 of 5/3/1
Squat
8@bar, 5@95, 3@115, 3@135, 3@155, 7@160( 4 rep PR), 5x10@95
*proud of this:)
Banded hamstring curls
3x20
Hyper/GHR
4x10@40
One handed kettle bell swing
4x12@35
One handed kettle bell snatch
4x10@15
Dip machine
3x6@“137”
Practiced snatching & overhead squats
Cable neutral grip low row
3x10@105
Nice Squats! Keep it up 
Cycle 1, Week 2
Bench
8@bar, 5@bar, 5@65, 3@75, 10@80, 10@65, 4x10@55
*This was a PR for sure but not sure how much. Never really done 80. I’ve done 5@85, so this is great.
Floor Press
3x3@75, 5x3@85
DB Rows
5x10@60
DB Triceps Extention
3x8@20 R/L
Single Arm Overhead Sandbag carry
3x~80ft@~40 R/L
Cycle 1, Week 3 of 5/3/1
Deadlift
2x5@135, 5@185, 3@215, 3@245(2 rep PR!!), 5x10@115
*SO EXCITED about this one. I have been stuck at 245 since May, so to get 2 extra reps is pretty huge. Hopefully, I’ll keep improving! In 3 weeks I’ll have a go at 250.
Front Squat
8@bar, 2x8@65, 3x6@75
*This was my first time trying front squats(sad I know). But because of that, I wasn’t sure about technique and what would work for me. I gave it a shot though and will get some help on form soon from my awesome boyfriend
Leg Press
4x8@180
Bent over T-bar Rows(pronated grip)
8@45, 8@55, 3x8@65
Stairstepper
10 minutes, level 7
Yesterday, Cycle 1, Week 3
Squat
2x6@bar, 2x5@95, 3@115, 5@135, 3@150, 7@165, 5x10@95
*great squat effort, I didn’t expect to get 7 but I will take it!
Hypers
4x12@40
Hanging leg Raises
4x12
Cable Pull-throughs
2x8@85, 8@105, 3x8@125
Banded Pulldown Abs
4x15
Pushups
4x8
12/14/12, Cycle 1 Week 3
Bench
2x8@bar, 6@65, 5@70, 3@80, 8@85(3 rep PR), 5x10@65
Lat pulldown (wide grip)
8@90, 8@100, 3x8@110
Iso-row
5x8@180
DB overhead press
4x10@25s
3x10 box jumps
Cycle 2, Week 1
Deadlift
10@bar, 2x5@135, 5@185, 3@205, 8@225(2 rep PR), 5x10@125
*Great day of deadlifting. Did not do a deload week because with my work schedule I can’t work out as consistantly as I want. So I just went ahead into Cycle 2…hopefully I’ll just keep improving and getting stronger.
Front Squats
10@bar, 3x10@65
Lunges
4x8@40s
Kettle bell Swings
4x12@40
Banded Pulldown Abs
4x15
12/19/12
Cycle 2, Week 1
Squat
2x5@bar, 5@95, 5@120, 5@140, 7@160, 4x8@95
*This whole skipping deload week was a rookie mistake. I need that I think, because squats were exhausting and very difficult today. Also, no improvement in my squatting but that’s okay. I’m deloading next week during Christmas.
DB Rows
4x12@50s
GHR/Hypers
4x12@35
Kettle Bell One-armed Snatch
4x12@20
Hanging Leg Raises
3x15
Yesterday
Cycle 2, Week 1
Bench
2x8@bar, 5@60, 5@70, 10@80(PR), 5x10@65
*Last workout before my deload week. Bench was strong and steady.
Pendlay Rows
8@75, 8@95, 4x8@105
Pullups(assisted)
5x6@(-37.5lbs)
Kettle Bell Triceps Extensions
4x12@12
Kettle Bell One Armed Snatch
5x12@20
Banded Straight-legged Abs
4x10
Cycle 2, Week 2(after a week of inactivity due to the holidays)
Squat
2x8@bar, 8@95, 5@115, 3@135, 3@150, 7@165, 5x10@95
*I’ve had a bit of a cold and haven’t worked out in a week so I got tired pretty easily. But the 7@165 went pretty well and I felt like I could have gotten a couple more but I didn’t have a spot and didn’t do it. Still happy with today though.
Mini Banded Deadlift
8@95(no bands)
5x8@95(with bands)
*my boyfriend gave me a bunch of bands for Christmas so I was testing them out today. I liked it and I’m gonna keep doing them:)
I ended the workout early because, like I said, I have had a nasty cold and was feeling really exhausted. So I didn’t push myself and just called it a day.
Cycle 2, Week 2
Deadlift
8@bar, 2x6@135, 3@185, 3@210, 4@240(PR), 5x10@115
*The fourth rep here was so ugly but I got it up eventually. Takin it.
Front Squat
8x3@95
*strictly working on form. It still feels awkward and it’s putting bruises on my shoulders.
Hypers
3x15@40
DB Lunges(superset with hypers)
3x8@30s
Banded Pulldown Abs
4x20
Cycle 2, Week 2
Bench
2x8@bar, 3@65, 3@75, 6@85, 5x10@bar
*This was terrible. 3 weeks ago I got 8@85 pretty easily and today was very difficult. I guess it’s because I took off about 2 weeks from upper body because of the holidays. So I just worked on being explosive with the bar after this massive fail. Oh well, I’ll get it next time.
Banded Pullups(two red)
6,6,5,5,5
Incline Bench
5x10@bar
Iso-Low Rows
4x8@180(2 sets neutral, 2 sets pronated)
Hanging Knee Raises
3x15
Cycle 2, Week 3
Squat
8@bar, 8@95, 5@140, 3@160, 4@175(1 rep PR), 5x10@95
*So this went okay. I went for a 5th rep and didn’t quite make it, but still got the work done in failing.
Speed Pulls
8x3@135
Box Jumps
4x8
One-armed Kettlebell swings(superset)
4x12
Decline Situps
3x20
1/9/13, Cycle 2, Week 3
Deadlift
2x6@135, 5@185, 5@205, 3@225, 3@250(5lb PR), 5x10@135
*This was awesome, I’ve done 3@245 before but it was much harder then. The 250 went up decently easy.
Box Squat
3x5@95, 3x5@115
*I used the shortest box at the gym and tried to work on speed at the bottom.
Hypers
4x20
Hanging Leg Raise
4x15
Cycle 2, Week 3
Bench
2x8@bar, 5@70, 3@80, 4@90(PR), 5x10@65
*Pretty happy with this compared to last week. I felt much stronger and smoother, should have tried for a 5th rep, but its okay. I’ll get it next time.
DB Rows
4x8@65 R/L
Lat Pulldowns
4x8@110(wide,average,narrow,wide grips)
Triceps Pushdown
3x8@45,2x8@50
Iso Shoulder Press
4x10@25s
Ran 1 mile…so out of cardio shape. Oh well, I’m happier being stronger.
Cycle 2, Deload Week
Squat
8@bar, 2x6@95, 3x5@135, 5x5@115(paused at the bottom for about 3 seconds)
*from a recommendation from my boyfriend, I did some paused squats…um ouch! I was suppose to pause for 5 seconds but my head was going to explode if I went that long. But I got some good squatting in today.
Hamstring Curl
6@75, 4x8@60
4 Rounds of each:
Hypers
15
Kettle Bell swings
16@40
Hanging leg Raises
12
Cable Pulldown Abs
4x10@80
1 Tabata on the Airdyne bike…after it was over, I laid on the floor for 5 minutes trying to breathe again. So out of cardio shape!!
Cycle 2, Deload Week
Deadlift
8@bar, 8@bar with mini bands, 2x5@135, 7x3@135 with mini bands, 5@135, 3x3@185
*Used the mini bands working on speed and explosiveness. It felt great when I took the bands off at 135, but it was definitely not as explosive at 185. I had just gotten tired from that point I guess.
DB Steps Ups
3x12@30s
Pullups
3x5@(-30)
Box Jumps
2x10
Iso Lat Rows
4x8@200(2 sets neutral, 2 sets pronated)
Pushups
5x8
*pretty random workout, but this is what my deloading looks like I guess. Just random.