Week 29
5/3/1 Wave 4 Week 2
Squat
110 x 5, 135 x 5, 165 x 3
190 x 3
220 x 3
245 x 8
Probably had one more but 8th was pretty tough.
Leg press
310 x 5 x 12
Took 2 minute breaks between sets, will try to cut down a bit next week.
Leg curl
70 x 5 x 12
Somehow after six months this weight is still challenging for the rep amounts. Will switch to GHR or up the weight lower reps in next 531 cycle.
Sit-ups
incline 3 x 12
incline 3 x 15
incline 3 x 15
Foam rolled legs
Week 29
5/3/1 Wave 4 Week 2
Bench
100 x 5, 125 x 5, 150 x 5
175 x 3
200 x 3
225 x 9
This felt a lot better than last week, though I hit 225 x 10 a month ago. Probably had one more but no spotter so didn’t risk it. Probably had nothing to do with 10 cent wing night Mondays, but maybe it did.
T-bar rows
90 x 5 x 10
DB press
55 x 5 x 10
Probably going to switch T-bar rows up next week to bent over DB rows if for no other reason than they are less boring to do.
Gripper
145 x 4 x 15
Week 29
5/3/1 Wave 4 Week 2
Elliptical HIIT 24 minutes
hi: incline 17, resis 13
low: incline 7, resis 8
Week 29
5/3/1 Wave 4 Week 2
Deadlift
135 x 5, 175 x 5, 205 x 3
240 x 3
275 x 3
310 x 8
Kinda had bad grip from the 3rd rep onward. Last two felt like my form got off on the lower back a little bit, but no pain or negative stuff immediately after the set was done.
GMs
125 x 5 x 10
Pretty rough going after deadlifts, will probably bump up to 135 in next cycle.
Sit-ups
Incline 3 x 5 x 12
Foam rolled legs
Week 29
5/3/1 Wave 4 Week 2
SOHP
65 x 5, 75 x 5, 90 x 3
105 x 3
120 x 3
135 x 7
Last rep of 135 was somehow a super grind rep, pretty sure it took as long to finish as the first two reps.
Preacher curls
55 x 10
55 x 10
55 x 8
55 x 8
55 x 8
Wow, totally suck at curls still. Might switch back to chin-ups next cycle.
Dips
25 x 5 x 10
Might bump up to 35 pounds next week and just take longer breaks.
Rear delt flys
20 x 3 x 10
Week 30
5/3/1 Wave 4 Week 3
Squats
110 x 5, 135 x 5, 165 x 5
205 x 5
230 x 3
260 x 7
Think I had another there, but wasn’t sure if I would hit clean if I went for it. Big relief after hitting 8 on last week’s 245 set.
Leg press
320 x 5 x 12
Just for fun might bump up to 340 in two weeks starting new cycle.
Leg curl
70 x 5 x 12
Sit-ups
Incline 4 x 15
Incline 4 x 15
Incline 4 x 12
Foam rollled
Week 30
5/3/1 Wave 4 Week 3
Bench
100 x 5, 125 x 5, 150 x 5
190 x 5
215 x 3
240 x 7
Solid PR, wasn’t sure what was going to happen b/c 215 felt pretty heavy. Actually did 8 reps but had a spot on the last one.
DB row
55 x 5 x 12
DB press
55 x 5 x 10
Gripper
145 x 4 x 15
Week 30
5/3/1 Wave 4 Week 3
Elliptical HIIT 24 minutes
hi: incline 17, resis 13
low: incline 7, resis 8
Week 30
5/3/1 Wave 4 Week 3
Deadlift
135 x 5, 175 x 5, 205 x 5
255 x 5
290 x 3
325 x 7
Pretty happy about this PR since I hit 315 x 5 a month ago. Grip was an issue at 315 but has improved here and I’m positive I wouldn’t have made it if I didn’t hook grip for the first time. Destroyed my thumbs though. Not sure if I can use a hook for more than one set. I might have actually had another rep, but wasn’t paying attention to breathing and was getting a little light headed at the end. Will concentrate on that next time.
GMs
115 x 5 x 10
Fairly difficult, but might make the jump to 135 in 2 weeks b/c I think the difficulty is coming from doing sets of 10 instead of the amount of weight.
Leg raises
3 x 15
Only did three sets b/c I will be doing sprints on Saturday and will probably work abs then also.
Week 30
5/3/1 Wave 4 Week 3
SOHP
65 x 5, 75 x 5, 90 x 5
110 x 5
125 x 3
140 x 5
Palms facing chin-ups
bw x 7
bw x 7
bw x 6
bw x 5
bw x 5
Close grip bench
115 x 10
125 x 10
135 x 10
155 x 10
165 x 10
Worked out in a gym in Indiana while visiting family, not exactly the best place to do weighted dips since there are no dipping bars or belts with a chain. Was basically just messing around and had no idea about what weight to use.
Rear delt flys
20 x 3 x 10
Week 31
5/3/1 Wave 4 Week 4
Squats
110 x 5
135 x 5
165 x 5
Leg press
200 x 5 x 12
Leg curl
50 x 5 x 12
Foam rolled legs
Deload week is very welcome. On Saturday did hill sprints and they turned out to be ridiculously hard. Initially thought I would end up doing 10-15 but was pretty much dead after going 80% on four with two minutes breaks in between. In pretty bad shape regarding cardiovascular endurance so will have to bring that up over time. Rested for 5-6 minutes and was able to jog out two more and sprint a third.
Week 31
5/3/1 Wave 4 Week 4
Bench
100 x 5
125 x 5
155 x 5
DB rows
35 x 5 x 12
DB press
37.5 x 5 x 12
Week 31
5/3/1 Wave 4 Week 4
Elliptical HIIT 26 minutes
hi: incline 17, resis 13
low: incline 7, resis 8
Week 31
5/3/1 Wave 4 Week 4
Deadlift
140 x 5
175 x 5
205 x 5
Tried to do GHRs on the GHR stand but it was not working out at all. Gave up and did good mornings, will have to try to work in GHRs at some other point in the future.
GMs
65 x 5 x 12
Sit-ups
Incline 4 x 3 x 12
Foam rolled.
Also going to start throwing in body weight periodically just for a reference point. Checked in at 193 lbs. Will probably go off 5/3/1 in the summer if progress is slowing down and do some fat loss along with other exercises I’ve been not doing like power cleans.
Week 31
5/3/1 Wave 4 Week 4
So went back home to visit family and do my taxes on Friday and totally forgot to do the SOHP/arm deload workout. On Saturday morning, did do some sprinting though and a few sets of SOHP with dumbbells.
SOHP dumbbell
30 x 3 x 6
Sprinting
400m jogging warm-up
2 x 100m sprint 50%, walk 100m
2 x 100m spring 75%, walk 100m
2 x 100m spring 85%, walk 100m
2 x 100m spring 100%, walk 100m
2 x 100m spring 50%, walk 100m
400 walking cool-down
Since I’m not a running type of person I just made up the intervals with what seemed feasible. Forgot to bring a stopwatch so the breaks between walking 100m and the next sprint were pretty much whenever me and my 14 year old brother could run again (probably like 2-4 minutes).
Week 32
5/3/1 Wave 5 Week 1
Squats
115 x 5, 140 x 5, 170 x 5
185 x 5
210 x 5
240 x 11
Actually could have knocked out a couple more but was pretty tired and realized that week 1 rep records are not so important to me.
Leg press
330 x 5 x 12
Fairly difficult sets, will probably stick with this weight for a few weeks.
Leg curls
70 x 5 x 12
Much more difficult than usual, probably due to squat PR.
Foam rolled.
Week 32
5/3/1 Wave 5 Week 1
Bench
105 x 5, 135 x 5, 155 x 5
170 x 5
195 x 5
220 x 11
Nice PR today, was shooting for 8-9 in my head but it worked out nicely.
DB rows
60 x 5 x 12
DB press
55 x 5 x 12
Looks good my man. I’m usually there at Quads at 1 pm training with the front desk guy Mike.
Week 32
5/3/1 Wave 5 Week 1
Deadlift
135 x 5, 175 x 5, 210 x 5
230 x 5
265 x 5
300 x 11
Better than expected PR, grip was not an issue like it was 4 weeks ago, did switch to hook grip on the last rep though. May have had a couple more, but didn’t really want to go way over 10 reps for week 1.
GMs
125 x 5 x 10
Pretty standard, might bump up to 135 sooner rather than later as the difficulty seems to be in rep endurance rather than weight right now.
Leg raises
3 x 15
[quote]bblb wrote:
Looks good my man. I’m usually there at Quads at 1 pm training with the front desk guy Mike. [/quote]
Cool, I’m usually going by 9:00 or after 6:00. Say what up if you see the asian guy deadlifting. For whatever reason, I’ve only seen like 3-4 other people deadlifting ever there, which is a little surprising for a place like Quads.