Let’s just start from scratch in 2012. Already went through a 4 week wave, so this is the second.
5/3/1
Wave 2, Week 1
Squats
115, 135, 165 x 5
195 x 5
215 x 5
235 x 10
Front Squats
140 x 5 x 10
Pretty sure I was going to just pass out or have my abs explode after front squats. I have terrible core strength and it shows in front squats.
Leg curls
90 x 3 x 10
80 x 10
Legs completely fried, decided to walk home after the fourth set.
5/3/1
Wave 2, Week 1
Bench
95, 115, 135 x 5
145 x 5
165 x 5
195 x 10
DB row
80 x 2 x 10
85 x 3 x 10
DB flyes
35 x 3 x 10
40 x 10
40 x 8
5/3/1
Wave 2, Week 1
Deadlift
135, 175, 215 x 5
230 x 5
265 x 5
300 x 10
GMs
115 x 5 x 10
5/3/1
Wave 2, Week 2
Squats
115, 135, 165 x 5
195 x 3
225 x 3
250 x 8
Front squats
145 x 5 x 10
Leg curls
90 x 3 x 10
100 x 2 x 10
[quote]Duodenum wrote:
[quote]DarrylLicke wrote:
Ah ok. I workout at B&W up in Ridge @ Clark st. It’s close, cheap, got a few strong guys, and I’m never waiting for the reverse hyper. [/quote]
Nice, that sounds like a pretty cool place from the Yelp reviews. For some reason, (at least since late August) Quads seems to be never crowded. Being unemployed I get to lift in the mornings, but I went on Tuesday at 6:00pm and there were ~6 other people working out on the lifting floor. [/quote]
Quads is a great place to train! B&W is another no non-sense bare bones place to play. (very- Metroflex)
5/3/1
Wave 2, Week 2
Bench
165 x 3
185 x 3
205 x 9
DB Row
85 x 5 x 10
DB flyes
35 x 2 x 10
40 x 3 x 10
[quote]Demo man wrote:
[quote]Duodenum wrote:
Nice, that sounds like a pretty cool place from the Yelp reviews. For some reason, (at least since late August) Quads seems to be never crowded. Being unemployed I get to lift in the mornings, but I went on Tuesday at 6:00pm and there were ~6 other people working out on the lifting floor. [/quote]
Quads is a great place to train! B&W is another no non-sense bare bones place to play. (very- Metroflex)[/quote]
Awesome! I stopped going to Quads after moving further away, but it’s probly my all time favorite gym. Currently going to an Xsport now and it’s pretty terrible, but I can’t justify a long commute to go lift. It’s also handy for pretending that I"m good at deadlifting when you never see anyone DL over 135.
[quote]Duodenum wrote:
[quote]Demo man wrote:
[quote]Duodenum wrote:
Nice, that sounds like a pretty cool place from the Yelp reviews. For some reason, (at least since late August) Quads seems to be never crowded. Being unemployed I get to lift in the mornings, but I went on Tuesday at 6:00pm and there were ~6 other people working out on the lifting floor. [/quote]
Quads is a great place to train! B&W is another no non-sense bare bones place to play. (very- Metroflex)[/quote]
Awesome! I stopped going to Quads after moving further away, but it’s probly my all time favorite gym. Currently going to an Xsport now and it’s pretty terrible, but I can’t justify a long commute to go lift. It’s also handy for pretending that I"m good at deadlifting when you never see anyone DL over 135.[/quote]
Are you at the one on Belmont and Ashland? You know you also have the Chicago Fitness Center right down the street from there on lincoln ave.
[quote]Demo man wrote:
[quote]Duodenum wrote:
[quote]Demo man wrote:
[quote]Duodenum wrote:
Nice, that sounds like a pretty cool place from the Yelp reviews. For some reason, (at least since late August) Quads seems to be never crowded. Being unemployed I get to lift in the mornings, but I went on Tuesday at 6:00pm and there were ~6 other people working out on the lifting floor. [/quote]
Quads is a great place to train! B&W is another no non-sense bare bones place to play. (very- Metroflex)[/quote]
Awesome! I stopped going to Quads after moving further away, but it’s probly my all time favorite gym. Currently going to an Xsport now and it’s pretty terrible, but I can’t justify a long commute to go lift. It’s also handy for pretending that I"m good at deadlifting when you never see anyone DL over 135.[/quote]
Are you at the one on Belmont and Ashland? You know you also have the Chicago Fitness Center right down the street from there on lincoln ave.[/quote]
Thanks I’ll have to check that place out. Took a few weeks off from being sick and a minor lower back strain from an early morning deadlift session, but after having a great deadlift workout with round plates, I’m actually thinking of switching out of Xsport soley to avoid hexagonal plates for deadlift day.
3/19/12
Some new 5/3/1 round, call it round 1
Squats
135, 155, 175 x 5
190 x 5
215 x 5
245 x 8
Really taking it slow on reps, might have had a couple more but the last was a bit shaky and I think I’m fine with stopping at 8 on the 5 rep days.
Front squats
145 x 5 x 10
Way harder than doing sets of 135. Completely an issue of core strength.
Leg curls
90 x 10
100 x 10
110 x 3 x 10
Just wanted to get in and out with these sets. 60 seconds or less between them.
Straight leg raises
3 x 10
3/20/12
After today’s workout decided that I’m really just going to put bench/upper body front day on the back burner for a while. Too much stress and effort needed at work to go hard three days a week, so just going to focus on squats and deadlifts and do some non-5/3/1 upper body stuff when I can. Should be fun since I hadn’t really done any high volume/bodybuilder type of stuff in forever.
Bench
95, 115, 135 x 5
155 x 5
175 x 5
195 x 10
DB rows
75 x 5 x 10
Straight leg raises
4 x 12
3/22/12
Deadlift
135, 185, 225 x 5
235 x 5
275 x 5
315 x 9
GMs
95 x 10
95 x 10
115 x 10
115 x 10
115 x 10
3/26/12
Squat
135, 155, 175 x 5
200 x 3
230 x 3
265 x 7
Front Squats
145 x 5 x 10
Super tough front squats for me with 1:45 rest periods. Limited solely by core strength, which is a bit frustrating.
Leg curl
100 x 10
110 x 10
120 x 10
130 x 10
140 x 10
Took 60 sec rest between sets.
3/27/12
Incline DB press
65 x 8
65 x 8
70 x 8
70 x 8
DB row
75 x 10
80 x 8
80 x 8
Leg raises
3 x 12ish
3/29/12
Deadlift
135, 185, 225 x 5
265 x 3
295 x 3
325 x 3
GMs
115 x 10
115 x 10
125 x 10
135 x 10
135 x 10
4/2/12
Squats
135, 155, 175 x 5
215 x 5
245 x 3
275 x 6
Front squats
155 x 5 x 8
Difficult.
Leg curls
110 x 10
120 x 10
120 x 10
130 x 10
130 x 10
4/3/12
DB Incline
65 x 8
70 x 8
70 x 8
75 x 8
DB row
80 x 8
85 x 8
90 x 8
95 x 8
DB flys
35 x 10
40 x 10
40 x 10
4/5/12
Deadlift
135, 185, 225 x 5
275 x 5
315 x 3
345 x 8
Leave work at 8:30 to deadlift at 9:30pm, not ideal but it works. Lower back was actually a little shady and seemed to break a little bit on the last couple reps but for some reason it wasn’t a big deal. Not sure how that works but whatever.
GMs
115 x 10
135 x 10
135 x 10
135 x 10
145 x 10
Need better flexibility, more strict reps.
4/9/12
Squats
135, 155, 175 x 6
Deload week! Taking it easy, really enjoy going pretty lazy for a deload.
Front squats
185 x 6
195 x 6
Heavier front squats just for fun, core strength is still terrible!
Leg curls
90 x 3 x 10
4/12/12
Deadlift
145, 185, 225 x 5
Incline Bench
95 x 8
115 x 8
115 x 8
Woooo deload week!