1/17/13 Cycle 2, Deload week
Bench
2x8@bar, 3x10@63, 5@75, 3x3@85
DB Incline Bench
4x10@25s
DB Front/Lat Raises
3x8@10s
Tricep Pullovers
3x10@40
Banded Standing Rows
5x10
KettleBell Swings
8 Times: 20 seconds on, 10 seconds off@40 and then @50 for the last 4 sets
1/19/13, Cycle 3, Week 1
Squat
2x8@bar, 2x6@95, 5@125, 5@145(add belt), 8@165( 1 rep PR), 5x10@95
*This was really rough. I felt shaky and tired for all of this. I still managed to eek out 8 reps though, so I guess I’m happy with that. Just was frustrated I felt lie utter shit haha.
Banded Abduction Walk(Crab walk) with small band
4x~10ft
Pushups(superset)
4x5
*So I don’t know what to call the banded walk I did, but it looks like a crab walk and it got the glutes indeed.
Banded Hamstring Curls
4x20
Decline Situps
3x20
Hanging Knee Raises
3x12
One-armed Overhead Sandbag Carry
3x~30ft L/R
Cycle 3, Week 1
Deadlift
8@bar, 2x6@135, 5@185, 5@205(add belt), 6@235(3 rep PR), 5x10@135
*this was pretty satisfying, I was really sore from my squat workout yesterday but I felt fast & tight.
Pendlay Rows
8@75, 4x8@95
2 Light Band Hi-Rows
5x10
Light banded situps
2x10
Cycle 3, Week 1
Bench
2x8@bar, 5@65, 5@75, 12@85(4 rep PR!), 5x10@65
*So I felt really explosive and strong today, no idea why either. I felt controlled through most of this and I am definitely getting better at making adjustments to form and catching myself if I slip up. Definitely a great workout.
DB Rows
4x10@60
Floor Press
2x5@bar, 5@65, 5@75(then the incline bench opened up, so I quit this and did that)
Incline Bench
10@bar, 3x10@55…worked on control and keeping my wrists straight.
Banded Pullups
4x6
Cable Face Pulls
40@50, 2x20@50
*My boyfriend suggested the 40 reps for the first set, fun stuff. Not really.
Cycle 3, Week 2
Squat
2x8@bar, 3x5@95, 3@135, 3@155, 5@175, 5x10@95
*So this was one of the rougher workouts I’ve done in a while. My hips would not open up no matter how much I warmed up. I was worried I’d tire my legs out before my top set, so I went ahead did them. I got to parallel but I feel like I could have gone deeper if my hips would have allowed it. GRRR. and the 5x10 was horrible, my legs were shot.
Leg Curls
4x10@50
3 Second Paused BW Hypers
5x10
Hanging Leg Raises
4x10
1/28/12, Cycle 3, Week 2
Deadlift
2x6@135, 5@185, 3@195(add belt), 3@225, 4@250(1 rep PR), 5x10@135
*I felt awesome today. Was really sore but I still was able to have a great lift and PR.
Front Squats
8@bar, 2x3@95
Banded Standing Rows
2x16
Smith Machine Squats (Wide Stance, toes out-don’t know what to call them?)
8x6@25s
This morning I went for 20 minutes on the Arctrainer before I ate anything.
Cycle 3, Week 2
Bench
2x8@bar, 2x5@65, 3@70, 3@80, 10@90(6 rep PR!), 5x10@65
*huge set for me…my form has improved so much which is a key factor in my fast improving bench.
Average Banded seated rows 3 ways:
Neutral grip…3x10
Wide grip…3x10
Supinated grip…2x10
Seated DB OHP
3x8@30s
Nice work on the reps PR!
Whats an arctrainer?
Thanks coyotegal! The arctrainer is similar to an Eliptical machine, but the foot petals aren’t attached from the bottom so there’s more range of motion. Hope that made sense haha
2/2/2013 Cycle 3, Week 3
Squat
2x6@bar, 2x5@95, 5@135, 5@145, 3@165, 3@185(1 rep PR), 4x10@95 box squats
*This was terrible. It was a PR but the most terrible PR ever. Very rough form and I need to readjust. I’m leaning too much forward and on my toes. I need to sit back more. Thus, the box squats to work on that. But they were very difficult and I was getting fatigued too easily for the weight. Ugh, frustrating.
BW Bulgarian Split Squats
4x10 R/L
Cable Pulldown Abs
20@65, 3x20@80
2/3/2013
Deadlift
8@bar, 2x6@135, 3@185, 3@205, 2@225, 1@245, 1@265(10 lb PR), 1@275(20 lb PR!!), 0@285, 3x10@135
*So this was suppose to be my 1+@260 this week, but over the next 2 weeks I’m going to be working a lot and out of town so it’s going to fuck with my 1 rep max testing. SO I went ahead and tested my 1 rep max on deadlift. HUGEEE improvement from when I started the 5/3/1 program. Went up 30lbs so far. Very happy with it. Still need to work on sitting back, however.
Iso Rows
2x10@2 plates(pronated grip), 2x10@2 plates(neutral grip)
Circuit, 3 times:
12 Kettle Bell swings@35
10 One-armed kettle bell snatches@20
12@25
Airdyne Bike
10 minutes
2/2/2013, Cycle 3, Week 3
Squat
2x6@bar, 2x5@95, 5@135, 5@145(add belt), 3@165, 3@185(1 rep PR), 4x10@95 Box squats
*Terrible. I got a rep PR but my form is shit right now. Not sitting back far enough and on my toes too much. THus, the box squats to work on that. But it was very fatiguing and that shouldn’t be happening with that weight. Gotta figure out something.
BW Bulgarian Split Squats
4x10 R/L
Cable Pulldown Abs
20@65, 3x20@80
2/3/2013, Cycle 3, Week 3
Deadlift
8@bar, 2x6@135, 5@185, 3@205, 2@225(add belt), 1@245, 1@265(15lb PR), 1@275(25lb PR), 0@285, 3x10@135
*This was great. Was suppose to be going for my 1+@260 but went ahead and tested my 1 rep max. I have gone up 30lbs from when I started the 5/3/1 program.
Iso Rows
2x10@2 plates pronated grip, 2x10@2 plates, neutral grip
Circuit 3 times:
12 Kettle bell swings@35
10 Kettle bell one armed snatches@20
12 Hypers@25
2/5/2013, Cycle 3, Week 3
Bench
2x8@bar, 2x5@65, 3@75, 2@85, 1@95, 1@100, 0@110, 0@110, 3x10@65
*So this was suppose to be 1+@95 but I went ahead and tested my 1 rep max. Did not go as hoped, was soooo close the second time at 110. The first go at 110 was a fail because I hit my chest a little high and that threw off my “exploding” upwards. But I figured my benching going to progress very slowly. I have long and lanky arms, so I have a big range of motion to get around. Meh.
Triceps Pullovers
4x10@40
Standing Banded Rows, neutral grip(with tow mini bands)
5x12
*Didn’t do anything else after this. Was frustrated and pressed for time anyways. I am going to the gym later today to get in about 30 minutes of cardio and some ab work maybe.
Deload Week
Box Squat
2x6@bar, 2x5@95, 9x2@135
*I have zero “explosiveness” going on with my squatting. Frustrating.
Banded Hamstring Curls(with heavy band)
4x15
Thrusters
3x8@bar…my left shoulder started hurting really bad for some reason, so I cut these short
Leg Press
8@180, 3x8@230
Pullups(pronated grip)
4x5@(-60)
1 mile run on the treadmill
Deload Week
Deadlift
2x8@bar, 3x5@135, 6x5@185
Squat Jumps(superset with the 185 pulls)
6x6
Circuit(6 rounds):
Pullups
Neutral grip
3x5@(-40)
Pronated grip
3x5@(-50)
Hypers
6x12@BW
Hanging Leg Raises
6x12
T-bar Rows
8@55, 4x8@70
Arctrainer
20 minutes at level 8
[quote]CamBam wrote:
Deload Week
Box Squat
2x6@bar, 2x5@95, 9x2@135
*I have zero “explosiveness” going on with my squatting. Frustrating.
Banded Hamstring Curls(with heavy band)
4x15
Thrusters
3x8@bar…my left shoulder started hurting really bad for some reason, so I cut these short
Leg Press
8@180, 3x8@230
Pullups(pronated grip)
4x5@(-60)
1 mile run on the treadmill
[/quote]
CamBam,
Im a guy and right now I feel like I walked into the wrong bathroom, lol. Any way I come over and read you alls logs and training from time to time because I train a lot of female clients and much of the info you all put out, I use to help my female clients. But you had mentioned frustration about not having explosiveness off the box. Have you tried box squats with bands at around 40% of your working max? These have greatly helped not only myself and many others I have trained.
Like I said you all have done a great deal helping me with my female clients without ever even knowing it, thought I could return the favor if its not something you have tried before.
Popeye
Popeye, I actually haven’t tried that yet but have been giving some banded squats consideration. Never done them before but will give them a try. I have to switch something up, so I’ll go for that. I’ll keep y’all updated on how those go obviously. Thank you for your suggestion!
Deload week
DB Bench
3x8@25s, 2x5@30s, 2x5@35s, 4x4@40s
*huge improvements in my db benching. Haven’t been able to do 3@40s and I put out 4x4. I’ll take it.
Triceps Pullovers
8@40, 8@50
*theses were not doing anything for me so I moved on.
Assisted pullups
3x5@(-40) neutral grip
3x5@(-50) probated grip
*so I’m making a full effort to get to doing body weight pullups. For now, I’m working my way towards that goal by just doing pullups whenever I go to the gym. But if anyone has a pullups program that worked for them, please let me know!
Treadmill
1 mile run at 7.3, rest for 2 min, .25 mile run at 8
Cycle 4, Week 1
Squat
2x8@bar, 8@95, 5@115, 5@135(add belt), 5@155, 8@175(technically a 5 rep PR), 5x10@95 Olympic stance
Heavy banded hamstring curls
4x20
Squat jumps(superset)
4x8
Meadow Rows
3x10@45 L/R
Barbell roll-outs
5, 8, 2
Cycle 4, Week 1
Deadlift
10@bar, 2x8@135, 5@185(add belt), 5@215, 6@245(3 rep PR), 5x10@135
*This was a surprise. I worked 11 hours bending over a lot of the day and my back felt tight. But i put my head down and just did it. Went for a 7th rep but didn’t get it off the floor. I’m happy I’m improving at least.
Squat Jumps(supersetted with 5x10@135 pulls)
5x10
Pullups
3x5@(-40)
Hanging Leg Raises
3x10
Arctrainer
5 min at speed 45
2/22/2013,Cycle 4, Week 1
Bench
2x8@bar, 8@65, 5@70, 5@80, 7@90(I’ve done 10@90 so this was terrible), 5x10@65
DB Rows
4x10@65
Incline Bench
8@bar, 4x8@65
Lat Pulldowns
3x8@100
Cable Low Row(superset with pulldowns)
3x10@85
Track
Ran 10 sprints on the long stretch and walked the short stretches
Cable Pulldown Abs
4x15@80
Cycle 4, Week 2
Squat
8@bar, 8@95, 5@95, 3@135, 3@145(add belt), 3@165, 6@185(3 rep PR!!), 5x10@95
*This went pretty well, got a 3 rep PR from just about 3 weeks ago. It was one of the bigger grinds I’ve actually gotten so I was happy about that too.
Heavy Banded Hamstring Curls
4x20
T-Bar Rows
8@55, 4x8@65
Circuit:
BW Hypers
5x15
Roll-out Abs
5x8
Pronated Pullups
5x5@(-50)
Cycle 4, Week 2
Deadlift
10@bar, 2x6@135, 5@185, 3@200, 3@230, 3@255, 5x10@135
*This wasn’t so bad. I’ve pulled 4@250 a couple weeks ago and maybe should have gone for a 4th rep@255 but I’m still happy with this. The first rep went up pretty fast so that’s good.
Circuit
Goblet Squat
4x10@50
Step-ups
4x6 R/L@25s
Squat Jumps
4x10
Pronated Pullups
4x5@(-50)
Iso Rows
5x10@180 (3 neutral grip, 2 pronated)
Airdyne Bike
1 tabata
Treadmill
10 minutes fast walking at 3.7, incline of 1