Week 17
5/3/1 week 2
Squat
95 x 5, 135 x 5, 155 x 3 warm-up
175 x 3
200 x 3
225 x 8
Leg press
270 x 5 x 15
Leg curls
60 x 5 x 15
Week 17
5/3/1 week 2
Bench
95 x 5, 115 x 5, 135 x 3 warm-up
175 x 3
190 x 3
215 x 8
DB row
45 x 5 x 15
DB press
45 x 15
45 x 15
45 x 15
45 x 12
45 x 12
Week 17
5/3/1 week 2
Deadlift
135 x 5, 155 x 5, 185 x 3 warm-up
220 x 3
250 x 3
280 x 7
GM
95 x 12
105 x 12
105 x 12
105 x 12
105 x 12 (actually felt really hard to do, probly found a good weight)
Leg raises
15
15
15
13
12
Last two sets felt like death. Might throw in some random weekday planks to bring the ab strength up. Christmas throws a wrench in my SOHP next week, but whatever.
Week 17
5/3/1 week 2
SOHP
55 x 5, 65 x 5, 85 x 5 warm-up
95 x 3
105 x 3
120 x 7
Assisted chin-ups (narrow overhand grip)
40 x 12
40 x 10
50 x 8
60 x 8
70 x 9
Wow, using the gravitron for assistance still really tough. Next Friday should be interesting as I will have to be using an Iron Gym for pull-ups visiting home. Maybe a ankle spot for assistance will help.
Dips
BW x 15
BW x 15
BW x 12
BW x 12
BW x 10
Week 18
5/3/1 week 3
Squat
95 x 5, 120 x 5, 155 x 3 warm-up
185 x 5
210 x 3
235 x 7 (actually can’t remember, may have been 6 but probably not)
Leg press
270 x 5 x 15
Leg curls
60 x 5 x 15 (last set was ridic. difficult)
Week 18
5/3/1 week 3
(posted a day late)
Bench
95 x 5, 125 x 5, 145 x 3 wamm0up
180 x 5
200 x 3
225 x 8.5 should have been a clean nine but the person spotting me grabbed the bar at the top for some reason
Seated cable row
90 x 15
90 x 15
90 x 15
105 x 13
105 x 12 ridiculously hard
Flat DB press
45 x 12
45 x 12
50 x 12
50 x 12
50 x 12 really really difficult
Week 18
5/3/1 week 3
(posted a day late again)
Deadlift
135 x 5, 155 x 5, 190 x 5 warm-up
235 x 5
265 x 3
295 x 2 no chalk, grip was shitty
295 x 7 used some straps, felt extremely good
GM
105 x 12
105 x 12
105 x 12
105 x 12
105 x 12
Skipped abs. Yesterday was pretty interesting when I figured out how shitty my grip is and how limiting it can be. The first set of 295 x 2 did not feel good at all, mostly because I was losing the bar. With straps it felt awesome with total concentration on core stabilization instead of worrying about holding onto the bar. Not sure if I will just use straps on rep record sets, or use them just on the 3rd week rep record day.
Week 18
5/3/1 week 3
Skipping scheduled SOHP workout because of not having access to a barbell. Instead did some handstand push-ups, chins via Iron Gym, and jumping clapping push-ups.
Handstand push-ups
BW x 5
BW x 5
BW x 1 got off to a bad start
BW x 2 epic fail
BW x 3 put hands closer to the wall, helped a ton
Chin-ups (reverse grip close)
BW x 10
BW x 10
BW x 10 (1 assisted by chair)
BW x 6 (1 assisted by chair)
BW x 7 (1 assisted by chair)
Jumping clapping push-ups
BW x 10
BW x 10
BW x 10
BW x 12
BW x 15
Week 18
Being home for Christmas without a lot going on, I did some 100 meter sprints just for shits with my brother. Weather was around 25 degrees and there was snow on the track. Did some scraping around to find the start/finish lines and did a couple warm-ups runs to clear a track and make sure we ran straight.
The timed run turned out to be 14.6, which although I have zero running background, I’m pretty sure is not even considered average fast. Anyways, ran some stairs as well, but this was just to get a baseline time. Curious to see how it’ll look with six more months of lifting and maybe practicing the 100 for a few weeks as well.
Week 19
5/3/1 week 4
Deload week! Felt a bit odd lifting pretty much no weight, but a necessary rest.
Squat
95 x 5
125 x 5
155 x 5
Leg press
180 x 5 x 12
Leg curls
50 x 5 x 12
Week 19
5/3/1 week 4
Deload week! Today was definitely more embarrassing than squat day.
Bench
95 x 5
120 x 5
145 x 5
Cable row
60 x 5 x 12
Flat DB press
35 x 5 x 12
Week 19
5/3/1 week 4
Ran around on the eliptical for 27 minutes. Incline of 11 and resistance of 11.
Week 19
5/3/1 week 4
Deadlift
125 x 5
155 x 5
190 x 5
GM
65 x 5 x 12
Leg raises
3 x 15
Week 19
5/3/1 week 4
SOHP
55 x 5
65 x 5
85 x 5
Dips
5 x 8
Chin-ups (reverse close-grip)
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6
Week 20
5/3/1 Wave 2 Week 1
Although deload last week may have looked embarrassing, I think it was huge for feeling refreshed for this week.
Squat
100 x 5, 125 x 5, 155 x 5 (warm-up)
165 x 5
190 x 5
215 x 12
Leg press
290 x 5 x 12
Leg curl
60 x 5 x 15
Week 20
5/3/1 Wave 2 Week 1
Bench
100 x 5, 120 x 5, 155 x 3 (warm-up)
165 x 5
190 x 5
215 x 9 (probably had one more but no spot)
Seated cable row
105 x 5 x 12
Flat DB press
50 x 12
50 x 12
50 x 12
50 x 12
50 x 10 (struggle)
Week 20
5/3/1 Wave 2 Week 1
Cardio for 28 minutes. Fixed arm eliptical program 3 ramp 11 resistance 11.
Week 20
5/3/1 Wave 2 Week 1
135 x 5, 160 x 5, 195 x 3 (warm-up)
210 x 5
240 x 5
275 x 10
GM
110 x 12
110 x 12
110 x 10 (switched to 10 reps b/c lower back was totally destroyed from PR)
110 x 10
110 x 10
Leg raises
BW x 15
BW x 15
BW x 12
BW x 12
BW x 10
Week 20
5/3/1 Wave 2 Week 1
SOHP
55 x 5, 70 x 5, 85 x 3 (warm-up)
90 x 5
105 x 5
115 x 9
Assisted chin-ups (palms-in)
60 x 12
60 x 12
60 x 10
80 x 10
80 x 10 Might switch volume next week to sets of 10
Dips
BW x 12
BW x 12
BW x 12
BW x 12
BW x 10
Week 21
5/3/1 Wave 2 Week 2
Squats
100 x 5, 125 x 5, 150 x 3 (warm-up)
175 x 3
200 x 3
225 x 10
Squats today were done without 2.5 plates on my heels as I’ve switched over to using Adidas Ironwork III’s I got for Christmas. Kinda felt like a d-bag wearing bright new weightlifting shoes and not being of Olympic caliber strength, but whatever, not a ton of people are around when I workout and I’m pretty sure not many people even squat, so it’s not like I’m going to be called out.
Leg press
290 x 5 x 12
Leg curl
70 x 5 x 12
Sit-ups
Incline 3 x 15
Incline 3 x 15
Incline 3 x 10