Week 21
5/3/1 Wave 2 Week 2
Bench
100 x 5, 120 x 5, 145 x 3 (warm-up)
170 x 3
195 x 3
220 x 9 (might have had one more, but no spotter)
Seated cable rows
105 x 5 x 12
Flat DB press
50 x 5 x 12
Gripper
115 x 3 x 20
Week 21
5/3/1 Wave 2 Week 2
Deadlift
135 x 5, 160 x 5, 195 x 3 (warm-up)
225 x 3
260 x 3
290 x 9(with straps, at IN gym with no chalk, may have had one more)
GMs
105 x 12
105 x 10 (switched to 10 b/c lower back was destroyed)
105 x 10
105 x 12 (started taking longer breaks and went back to 12)
105 x 12
Week 21
5/3/1 Wave 2 Week 2
SOHP
55 x 5, 70 x 5, 85 x 3 (warm-up)
95 x 3
110 x 3
125 x 8
Assisted chins
60 x 10
60 x 10
60 x 10
60 x 10
60 x 7.8
Dips
BW x 5 x 12
Bent over lateral raises
17.5 x 3 x 8
Week 21
29 minutes elipical program 3 resistance 11 incline 11.
Week 22
5/3/1 Wave 2 Week 3
Squats
100 x 5, 125 x 5, 150 x 3 (warm-up)
190 x 5
215 x 3
240 x 9 (may have had one more, but thought I might not make it so called it)
Leg press
290 x 5 x 12
Initially was resting 90 seconds but lengthened it due to quad fatigue.
Leg curl
70 x 5 x 12
Incline sit-ups
incline 3 x 15
incline 3 x 15
incline 3 x 10 (abs dying)
Week 22
5/3/1 Wave 2 Week 3
Bench
100 x 5, 120 x 5, 145 x 3 (warm-up)
180 x 5
205 x 3
230 x 9
Probably left one in the tank on the last set, but with no spotter around didn’t want to risk choking the last rep.
Seated cable row
105 x 5 x 12
Flat DB press
50 x 4 x 12
Only did four sets because I lost track.
Gripper
115 x 20
125 x 15
125 x 15
125 x 15
Week 22
5/3/1 Wave 2 Week 3
Elliptical machine program 2 incline 11 resistance 11, 30 minutes.
Week 22
5/3/1 Wave 2 Week 3
Deadlift
135 x 5, 160 x 5, 195 x 3 (warm-up)
240 x 5
275 x 3
305 x 8
May have had another rep on 305 but grip was starting to falter a little bit.
GMs
115 x 5 x 10
Pretty good time going only to ten reps. After deload will do a small jump up.
Leg raises
BW x 15
BW x 15
BW x 15
BW x 10
BW x 12
Week 22
5/3/1 Wave 2 Week 3
SOHP
55 x 5, 70 x 5, 85 x 3 (warm-up)
105 x 5
115 x 3
130 x 6
A little disappointing considering where the 125 PR was last week, but I’ll still take it
Assisted chins
60 x 5 x 10
Last set hit 9, after deload week might switch up to some sort of curling exercise since it’s been forever (couple years) since I’ve tried seriously doing them.
Dips
BW x 5 x 12
May or may not have done an extra set here. Totally lost track between sets somehow.
Rear delt flys
17.5 x 8
20 x 8
22.5 x 10
Just threw these in because I like the way they feel. Will probably stick with 20 next week and go to 10 reps but get a better ROM.
Week 22
5/3/1 Wave 2 Week 3
Elliptical machine program 2 level 11 resistance 11 30 minutes.
Week 22
5/3/1 Wave 2 Week 4
Squats
100 x 5
125 x 5
155 x 5
Deload week again. Pretty enjoyable quick workout, aside from looking strange to bystanders by using no weight, but so it goes.
Leg press
200 x 5 x 12
Leg curl
50 x 5 x 12
Sit-ups
incline 3 x 15
incline 3 x 15
incline 3 x 15
incline 3 x 12
Week 22
5/3/1 Wave 2 Week 4
Bench
100 x 5
120 x 5
145 x 5
Seated cable rows
75 x 5 x 12
Flat DB press
35 x 5 x 12
Gripper
125 x 20
125 x 20
125 x 20
135 x 20
Week 22
5/3/1 Wave 2 Week 4
Elliptical machine, 30 min, program 2, incline 12, resistance 11.
Need to find a track somewhere close to do some sprinting or at least running on a soft surface. Also would be great if the temperature could rise about 30 degrees.
Week 22
5/3/1 Wave 2 Week 4
Deadlift
135 x 5
165 x 5
195 x 5
GMs
65 x 5 x 12
Leg raises
15
15
15
15
12
Week 22
5/3/1 Wave 2 Week 4
SOHP
65 x 5
75 x 5
85 x 5
Chin-ups (reverse grip)
5 x 6
Dips
5 x 8
Rear delt raises
20 x 3 x 10
Week 23
5/3/1 Wave 3 Week 1
Squats
105 x 5, 135 x 5, 160 x 5
170 x 5
195 x 5
225 x 10
Probably could have pushed for another, but was pretty tired. Made sure ROM was all the way to the bottom. Today was working out in a gym back in Indiana so changed up the assistance exercises based on availability.
Leg extensions (single-leg)
3 x 100 x 12
GMs
95 x 3 x 12
Week 23
5/3/1 Wave 3 Week 1
Bench
100x 5, 125 x 5, 150 x 5 (warm-up)
160 x 5
185 x 5
210 x 11 (may have had one more, no spotter around though)
T-bar row
80 x 5 x 12
Last set last four reps were ridic difficult.
Flat DB press
50 x 5 x 12
Gripper
125 x 20
135 x 20
135 x 20
Week 23
5/3/1 Wave 3 Week 1
Deadlift
135 x 5, 165 x 5, 200 x 5
215 x 5
250 x 5
285 x 8
Looking back at past lifts, I was disappointed at getting 285 x 8 since I had done 290 x 9 a few weeks earlier. However that 290 was with straps and this 285 was definitely limited by grip slipping on the last two reps.
GMs
115 x 5 x 10
Leg raises
15
15
15
12
10
Week 24 (just realized that it’s week 24 instead of 23)
5/3/1 Wave 3 Week 1
SOHP
60 x 5, 70x 5, 85 x 5 (warm-up)
95 x 5
105 x 5
120 x 8
Standing curls (ez-curl bar)
55 x 12
55 x 12
55 x 10
55 x 8
55 x 10
Probably have done curls literally three times in the last three years. Since I had gotten better at chins I thought I would have a decent showing but apparently I now am slightly worse at curls than I was in high school. Might be high rep fatigue, will consider switching to sets of 8 or 10 next week.
Dips
BW x 5 x 12
Last four reps were grinded out. Might add 10lb weight next week.
Rear delt flys
20 x 3 x 10
Week 25
5/3/1 Wave 3 Week 2
Squats
105 x 5, 135 x 5, 160 x 5
185 x 3
210 x 3
235 x 9
May have had another, concentrated more on depth than prior weeks.
Leg press
290 x 5 x 12
Leg curl
70 x 12
70 x 12
80 x 12
80 x 10
80 x 10
Sit-ups
Incline 3 x 3 x 15