Today’s Weight: 181.2
Off day again today, deadlifting tomorrow.
Today’s Workout:
Cycle 1, Week 2 (Workout 1 of 4)
Deadlift: 195x3, 225x3, 255x12 (rep PR)
Rack Pulls: 135x3, 225x3, 275x3, 315x3, 365x3, 405x3
Good Mornings: 135x5, 135x5, 135x5, 135x5
DB Shrugs: 90x15, 95x15, 100x15, 100x15
[Stretching]
[Foam Rolling]
Good workout today, another nice rep PR for the deadlift.
Rack pulls felt pretty good after doing them for the first time in a while.
Bench day tomorrow.
And today’s weight: 180.8
Today’s Weight: 180.8 again
Bench Day Today
Today’s Workout:
Cycle 1, Week 2 (Workout 2 of 4)
Bench Press: Warmup, 130x3, 150x3, 165x11 (rep PR)
Low Incline DB Press: 55x3, 60x3, 70x3, 75x3, 80x3
Close Grip T-Bar Rows: 2 plates x 5, 3 plates x 5, 3 plates x 5, 3 plates x 5
Machine Flies: 130x15, 140x8, 160x6, 160x6
Pullups (palms out): BW+10x5 (shoulder width), BW+25x3 (shoulder width), BW+10x5 (wide grip), BW+10x4 (wide grip)
Close Grip Seated Rows: 42.5x15, 50x15, 60x12
[Ab Work]
[Stretching]
[Foam Rolling]
Felt good today - a nice PR with 165 for reps.
Today’s Weight: 182.6 (kind of high)
Today’s Workout:
(Not part of 5/3/1 cycle)
A1. Pullips (palms in): BWx3, BW+10x3, BW+20x3, BW+25x3, BW+35x3, BW+45x3, slow w/ iso holds x1, slow w/ iso holds x1
A2. Dips: BWx3, BW+10x3, BW+20x3, BW+25x3, BW+35x3, BW+45x3, BW+55x3, BW+65x3
B1. “21’s” w/ EZ Bar: 40, 50, 50
B2. Triceps Pushdowns (Palms up followed + palms down): 42.5x12+12, 47.5x8+8, 52.5x8+8
C1. “Jettison Curls” (35 lbs + orange band / 35 lbs / orange band): 8/8/8, 8/8/8, 8/8/8
C2. DB Skull Crushers: 60x10, 65x10, 70x10
[Forearm Work]
[Stretching … lots]
Hit the arms HARD today - felt good.
Doubt this will become a weekly presence in my 5/3/1 workout template because once back at school I may not be able to go to the gym more than 4 times a week. In this case I will hit my arms as I did last week, on shoulder day of 5/3/1.
Great pump from this workout … I could barely reach my ears to pull out my headphones at times – lots of stretching at the end to make sure I don’t get too tight.
Squat day hopefully tomorrow - if not, I’ll hit them Saturday.
Today’s Workout:
Cycle 1, Week 2 (Workout 3 of 4)
A. ATG Back Squat: Warmup, 160x3, 185x3, 205x12 (big rep PR)
B. Leg Press (in plates per side): 2x10, 3x3, 4x3, 5x3, 6x3, 7x3, 5x10, 5x10
C. Leg Extensions: 170x5, 180x5, 190x5, 200x5, 210x5, 220x5, 230x5
[Stretching]
Was very focused on getting lots of reps for the squat and may have sacrificed some depth on the later reps to get them but I think I’m okay with this. As of now I am focusing on getting stronger and gaining weight so a few slightly less than full squats will fly for me.
Didn’t feel as good with the leg press as I did last week, maybe because of the more intense squats.
Will hit the push press tomorrow and then I am heading back to school Monday.
Hey CU,
Are you going to CU?
If so, I’d like to invite you down to train with us. We are looking to take on some college or HS athletes that are looking to do just what you are, get bigger and stronger. We use a variety of training to accomplish these goals, you can check out my log and or PM me in you are interested. Good job on the weight gain so far.
Monopoly
Monopoly - sent you a PM
Today’s Weight: 181.4
Today’s Workout:
Cycle 1, Week 2 (Workout 4 of 4)
A. Push Press: Warmup, 115x3, 135x3, 150x5
B. Seated Top Half-Press from Pins: 115x3, 120x3, 125x3, 130x3, 135x3, 140x3, 145x3, 150x3, 155x3 (acceleration decrease)
C1: Lateral Raise: 12.5x5, 15x5, 17.5x5, 20x5, 22.5x5
C2: Front Raise: 12.5x5, 15x5, 17.5x5, 20x5, 22.5x5
D: BB Shrugs: 135x10, 185x10, 225x8, 135x15
[Ab Work]
[Stretching]
Changed to push press for this week but again overestimated my 1RM so I’ll fix this for next week.
Liked the overhead press from the pins and the dead-stop feeling.
Off day tomorrow, back to school Monday.
Today’s Weight: 182.4
Today’s Workout:
Cycle 1, Week 3 (Workout 1 of 4)
Deadlift: Warmup, 200x5, 240x3, 270x13 (rep PR)
Rack Pulls: 225x5, 275x3, 315x3, 365x3, 405x3
Good Mornings: 135x3, 145x3, 155x3, 165x3, 175x3
[Stretching]
[Foam Rolling]
Decided to lift today because I am not sure how soon I will be able to once back at school.
I am starting to love deadlifting … it makes me feel strong (even if I am not).
I am also loving this 5/3/1 program. Even though I am only 2 weeks in I love what the 3rd set each workout does for me. I have never trained this hard before and I think the “openendedness” of the 3rd set keeps me extremely motivated leading to all of these huge rep PRs for me.
Going back to school tomorrow, not sure what the weight room situation is for the first week but I should be back lifting within a few days.
On another note … messed up the weight for the first set (set of 5) but it didn’t end up hurting me
One more note … on the rack pulls my grip keeps giving out before the rest of my body. I used to do these with 5 plates but with straps. I’d like to build up my grip strength so from now on I think I will finish these pulls with heavy holds or something along those lines.
Today’s Weight: 182.4
Alright … It’s been a while since I updated this. I have had a very busy and tiring first week of school but am getting back into the swing of things now.
Yesterday’s Workout:
Cycle 1, Week 3 (Workout 2 of 4)
Bench Press: Warmup, 140x5, 155x3, 175x7
Pulldowns (wide grip): 6x5, 7x5, 8x5, 9x5, 10x5, 11x5, 12x5, 13x5
Low Incline DB Press: 60x3, 65x3, 70x3, 75x3
Seated Rows (w/ hard squeeze): 100x3, 115x3, 130x3, 145x3, 160x3
Flies: 100x6, 115x6, 130x6, 145x6
Behind the back BB Shrugs: 135x10, 185x10, 205x10
[Stretching]
Workout didn’t go so well but that is to be expected after a long 5 days off. I was somewhat pleasantly surprised at 175x7 but know that if I did not take so long off it would have been more like 175x10.
I now remember why I hate working out at college – everyone is constantly curling in the mirror, with the occasional 1/8th squatter with 405 on his back.