Week 25
5/3/1 Wave 3 Week 2
Bench
100 x 5, 125 x 5, 150 x 5
175 x 3
200 x 3
225 x 10 (new PR)
T-bar rows
80 x 5 x 12
Flat DB press
52.5 x 5 x 12
Gripper
135 x 3 x 20
Last set was ridiculously difficult, probably not moving weight for a while.
Week 25
5/3/1 Wave 3 Week 2
Eliptical 30 mins, incline 12, resist.11
Week 25
5/3/1 Wave 3 Week 2
Deadlift
135 x 5, 165 x 5, 205 x 5
235 x 3
265 x 3
300 x 8
Last set felt good, need to concentrate on breathing next week, felt a bit light headed and may have inadvertently held my breath for the last few reps.
GMs
115 x 5 x 10
Maybe bump up weight next week to 120 or 125.
Leg raises
15
15
15
15
11
Week 25
5/3/1 Wave 3 Week 2
SOHP
60 x 5, 70 x 5, 85 x 5
100 x 3
115 x 3
130 x 6
Standing curls
55 x 12
55 x 12
55 x 12
55 x 10
55 x 8
Wow, doing curls sucks. I did not think I would be this terrible at it. Anyways, maybe lower the reps next week and see how it goes. Muscular endurance on biceps is pretty much non-existant so could possibly do a small weight jump for 5 x 10.
Dips
10lbs. x 12
10lbs. x 12
10lbs. x 12
10lbs. x 12
10lbs. x 10
Slowly building up the weighted dips. Last set was painful.
Rear delt flys
20 x 3 x 10
Week 25
5/3/1 Wave 3 Week 2
30 minutes of elliptical, level 12 resistance 11. Shit sucks, need to do something else.
Week 25
5/3/1 Wave 3 Week 3
Squats
105 x 5, 135 x 5, 160 x 5
195 x 5
225 x 3
250 x 7
I may have actually gotten 8 reps, completely forgot right after I racked the bar. Had a slight pain in the left knee mid-rep in the middle of the set, on the next rep it went away.
Leg press
290 x 5 x 12
Will bump up to 310 next cycle.
Leg curl
70 x 5 x 12
Sit-ups (incline 3)
15
15
12
Week 25
5/3/1 Wave 3 Week 3
Bench
100 x 5, 125 x 5, 150 x 5
185 x 5
210 x 3
235 x 6
Had a spotter and specifically asked them to not touch the bar until it stops and that I’m going for six, might be able to struggle out eight. Naturally as I slowly push through the seventh rep the bar becomes lightened up by the spotter. That fucker. Did eight just for shits as the person said I had one more in me that they lifted up some unknown amount of weight. Will try to figure out my real rep max next cycle.
T-bar rows
80 x 5 x 12
Flat DB press
52.5 x 5 x 12
Last 2 of last set were just shear will.
Gripper
135 x 3 x 20
Week 25
5/3/1 Wave 3 Week 3
Cardio, did intervals on elliptical for 16 minutes. 2 sprint, 2 walking. Foam rolled afterwards.
Week 25
5/3/1 Wave 3 Week 3
Deadlift
135 x 5, 165 x 5, 205 x 5
250 x 5
285 x 3
315 x 5
Shitty last set, grip was weaning on reps 4-5, lost core tightness at bottom of 6th rep and grip was no good.
GMs
115 x 5 x 10
Leg raises
15
15
15
11
13
Week 25
5/3/1 Wave 3 Week 3
SOHP
60 x 5, 70 x 5, 85 x 5
105 x 5
120 x 3
135 x 6
Last rep on 135 was kind of shitty/shaky.
Standing curls
65? x 12
65 x 12
65 x 10
65 x 8
65 x 8
I’m just guessing at the weight as I accidentally used a bar which I’m assuming is 25 lbs instead of the 15 I initially thought.
Weighted dips
10 x 5 x 12
Might try doing 20 lbs. x 5 x 10 next week.
Rear delt flys
20 x 3 x 10
Week 27
5/3/1 Wave 3 Week 4
Deload week
Squats
105 x 5
135 x 5
160 x 5
Just for fun, completely sat down and took a pause at the bottom of each rep.
Leg press
200 x 5 x 12
Leg curl
50 x 5 x 12
Sit-ups
Incline 3 x 3 x 15
Did some ham, quad, and side of leg (forgot what that’s called) foam rolling.
Week 27
5/3/1 Wave 3 Week 4
Bench
100 x 5
135 x 5
155 x 5
T-bar rows
55 x 5 x 12
DB press
37.5 x 5 x 12
Week 27
5/3/1 Wave 3 Week 4
Cardio was actually a pretty good time. Doing HIIT on the elliptical is a little odd, might switch to the treadmill next week. 22 minutes (2 on 2 off), hi incline/resis. 14/13, low 9/9.
Week 27
5/3/1 Wave 3 Week 4
Deadlift
135 x 5
165 x 5
205 x 5
GMs
65 x 5 x 12
Yes it looked as stupid as one might imagine doing good mornings with 65, but shit it’s deload week, whatevs.
Leg raises
3 x 15
Week 27
5/3/1 Wave 3 Week 4
SOHP
65 x 5
75 x 5
85 x 5
Standing curls
35 x 8
35 x 8
35 x 8
45 x 8
45 x 8
Dips
BW x 5 x 8
Rear delt flyes
20 x 3 x 10
Gripper
90 x 3 x 20
Week 28
5/3/1 Wave 4 Week 1
Squat
110 x 5, 135 x 5, 165 x 5
180 x 5
205 x 5
230 x 11
Solid PR, may have had 12 but was pretty tired. Full depth form was good.
Leg press
310 x 5 x 12
Was more difficult than anticipated, but should be fine for next 3 weeks.
Leg curl
70 x 5 x 12
Leg raises
3 x 12
Foam rolling
Week 28
5/3/1 Wave 4 Week 1
Bench
100 x 5, 125 x 5, 150 x 5
165 x 5
190 x 5
215 x 9
So, was shooting for 10+ given I had done 210 11 times one month ago. Something felt a bit off, maybe it was the empty gym, but just didn’t get hype enough for the lift. 190 felt heavier than I had imagined. Will try to have a good showing next week at 225.
T-bar rows
90 x 5 x 10
DB press
55 x 5 x 10
Gripper
135 x 3 x 20
Week 28
5/3/1 Wave 4 Week 1
Cardio, 22 min intervals, hi incline 17 resis 12, low incline 10 resis 8
Week 28
5/3/1 Wave 4 Week 1
Deadlift
135 x 5, 170 x 5, 205 x 5
225 x 5
255 x 5
290 x 6
Pretty disappointing day, grip was terrible on last set. Not exactly sure what the deal is, maybe just didn’t focus enough for the lift. Will make up for it next week.
GMs
125 x 5 x 10
Pretty rough set but no neck pain at all b/c traps were cushioning the bar unusually well.
Leg raises
3 x 15
Struggle for unknown reasons. Abs were weak right off the bat and felt burned out. Could be due to heavier deadlift sets? But not sure.
Week 28
5/3/1 Wave 4 Week 1
SOHP
65 x 5, 75 x 5, 90 x 5
95 x 5
110 x 5
125 x 8
Preacher curls
45 x 10
45 x 10
50 x 10
50 x 10
50 x 10
I don’t know how I suck so much at curls. It probably has to do with the 2 year hiatus from them. I’m glad there were no high school freshman lifting to upstage my puny curling weight.
Dips
25lbs x 5 x 10
Took 2 minute breaks between sets. Huge difference by not doing sets of 12. Still a tough set, may try moving up in weight either in week 3 or next 531 wave.