Since the deload has started, only 3 days but i had this week a sofball tournament(that we won heyhey) and i feel the 5/3/1 and all the conditioning been doing great thing for me, i can still run very weel …but anyway…Unfortunetly in the final i hurt my low back on a strange dive…also feel my body needs alittle break, so i might go to the gym but wont push the machine to hard, not sure also what my next plan of attack would be. Quick note, forget about dieting in a softball tournament!!!
I will post my last workout later today, but in the meantimes, here something a very good coach wrote about bands, chains and all that stuff, this in part explained why i keep going with the 5/3/1…
Using bands and chains on squats, presses or deads when you are anything but a competitive powerlifter who competes in gear. If you do that, itâ??s a great idea and you canâ??t argue with the results. If you are a high school football player or a 35 year old guy just trying to get stronger, who lifts without a squat suit or bench shirt, itâ??s a waste of time and doesnâ??t do anything to match the strength curve of a raw lifter.
Bench Press: 135x10, 135x10, 135x10
One Arm DB Row: 70x15, 70x11
Biceps Extender: One DC style set!
DB Incline Elbows Out Triceps Extension: 30x10,30x8
Not sure what to think of 185x10, did attempt 11 but got stuck in the middle, spotter saved my life!!
I did lift 185x10 in the past but i think as long i will try to stay lean , bench wont really improved…You need to eat and get big to move big weight…
[quote]Brent Moody wrote:
Your brother is a good man! Have you tried that sled out yet?
Training log looks good buddy keep it up.[/quote]
Not tried the sled yet…working a lot, short on time and need to buy or find a few 45lbs plates or maybe a tire …but cant wait to drag the sled! i take picture when i do!
[quote]lanchefan1 wrote:
Everything looks good there man. Your numbers are progressing and that is why I like this program so much.[/quote]
i know my pushing lift(push press & bench) are not impressive but im busting my ass really on hard on conditionning and dieting even if this is not really easy right now…been working a lot the last 2 weeks…only one day off in the last 2 weeks and im working overnite shift…
I think have to consider im walking about 5km per shift at work…sometimes more…
[quote]crankMAN wrote:
lanchefan1 wrote:
Everything looks good there man. Your numbers are progressing and that is why I like this program so much.
i know my pushing lift(push press & bench) are not impressive but im busting my ass really on hard on conditionning and dieting even if this is not really easy right now…been working a lot the last 2 weeks…only one day off in the last 2 weeks and im working overnite shift…
I think have to consider im walking about 5km per shift at work…sometimes more…
thanks for stopping by![/quote]
Don’t worry about the numbers they will come up (mine aren’t great either). I feel your pain on the shift work, mine can be killer on a night with no sleep. I also can’t gas myself on the workout while at work. I have to leave something in the tank in case a fire drops.
Hey Crank, thanks for checking out my log…I’ve been watching yours too! What is your diet and cardio like? I’ve been doing alot of complexes and anerobic stuff instead of distance running, but I’m getting kind of bored with it. I think might introduce a bit more running as long as my squats still progress. I hear you on the bench press troubles too, that’s my weak link.
All those trips with a 18 kilo bag of small white rocks that i put in a small hockey back en put on the sled.
My guess is the sled about 20-25lbs, so i had about 50-60lbs on the sled.
I did a few warmup ride also to adjust my straps and a few minutes of walking.
I never tought the backward trips will work the quads that much!!
I also need to find some 45lbs plates or i put another 18kg bag on top…
I will post a video when i can find a way to do it with my phone…
PM:
Cycle 11/Wave 3
PUSH PRESS: Worked up to 125x6, its a PR, i used 125 twice in the past and got 5 reps!
Dips: 10,10,10,7,7,6 so 50 reps in 6 sets.
Pullups: 6 sets of 5 reps
Triceps Pushdown: 3 sets of 10reps
TRAP BAR DEADLIFT: Worked up to 295x8 and its a PR!!
Since i did 280x8 last week and 305x3 in the past…that good, deadlift is really my best
lift by far!
Trap Bar Shrugs: 215x10, 215x10, 125x23
45"Back Raises and Abs: A big bunch!
Hammer Curls: 2 sets of 20reps + streching
Calves: 2 sets of 20 reps + streching, each rep with a 2 secs pause at bottom!
