Been a long time lurker and commentor on this site probably since I created this email address.
Might as well have a log too!!
There have been many phases of training over the years from CrossFit, powerlifting, CT disciple for years, a misguided prohormone phase in my 20’s, 5/3/1, plus many, many other iterations of and all types of shorter programs I have been intrigued by at any given time.
Born in 83’. My current goals are remain at current strength level and add some. Improve conditioning and improve mobility. I am an avid (not good) golfer with a full time job that relies heavily on overtime and traveling. I work 6-7 days/10-12 hours a day at a physical job (heat treatment tech/oil and gas/energy). I try to practice or play golf several times a week as schedule allows and workout 3-4 times per week.
Currently: 5/3/1 BBB BEEFCAKE
6 Likes
I’ll back log some workouts when I get a chance tomorrow.
1 Like
7-5
Squat TM 315
Main movement
Squat w/ knee sleeves
225x5
255x5
285x7
Supplemental
Squat
225-5x10 15mins
Assistance
Dips 15,12,10,9,5 (5 sets) ss w/
Chins 10,8,7,6,6,6,6 (7 sets) rotate through different grips
Didn’t test training maxes just picked a weight I could do for 3 strong reps.
4 Likes
7-6
Overhead Press TM 150
MM OHP
105x5
125x5
140x5 pretty hard
Supplemental
OHP
105-5x10
Ss w/ bent over rows
135-5x10
Assistance
Ab wheel
15,10,10,9,6 (5 sets)
Single leg extensions pin 3x10,5,5
4 Likes
7-9
Deadlift TM 405
Main
Deads
275x5
315x5
365x5
Sup
Deads
275-5x10
Assistance
Dips
17,15,10,8
SS w/face pulls
25,20,20,20,20
4 Likes
7-10
Bench TM 275
Main
Bench
185x5
225x5
245x5 hard
Sup
Bench
185-5x10
SS w/
Underhand bent rows
135-5x10
Plank position hand walk outs
5x10
4 Likes
I should mention I’m doing 3/5/1 w 5’s pro and FSL
5’s week
7-12
Main
Squat
205x5
235x5
265x10
Sup
Squat
205-5x10 14:00 mins
In these sets I change stance width each set
And last two sets I did some tempo stuff like 2 reps slow then 2 explosive back and forth, and last set constant tension.
Assistance
Dips
18,13,10,9 (4 sets)
SS w/ chins
10,8,8,7,7,5,5 (7 sets) changed grips
4 Likes
7-13
Main
OHP
95x5
115x5
125x8
Sup
OHP
95-5x10 12:30
SS w/ bb row
135-5x10
Trying to decide how to progress rows. Just throw on 10lbs next week or do something like Paul carters 350 method. Where you progress in weight when you can get 50 reps in 3 sets. See what happens next squat day.
Assistance
Ab wheel
20,15,15
Single leg extension
Pin 4x20 each leg
3 Likes
7-15
Main
Deads
265x5
305x5
345x8
Sup
Deads
265-5x10 15:00
Assistance
Dips
18,12,9,11
Face pull
5x20
3 Likes
7-16
Main
Bench
175x5
205x5
235x6
Sup
Bench
175-5x10
SS w/
Underhand row
135-5x10
Assistance
HWO
5x10
3 Likes
Today is my day off from work. I have been in Ohio for a year and a half building a new construction gas power plant. The job is ending soon and I’ll be headed back to NJ.
Woke up at 0630, played 9 holes of bad golf trying to beat the thunder storms that passed through today. Did my daily work and errands.
Daily work is currently:
Agile 8
Band pull aparts 25+ usually 40-50
Push ups 25+
Sit-ups on ab mat 25
Single leg Romanians with arms out at sides
(Think iron cross) 10-12 per leg
Reverse lunge with overhead reach 10-12 per leg
Squats tomorrow!!
3 Likes
7-18
Warmup with some kettlebells hanging from bands on bar
Squats bar plus 24kg bells
2x8 slow and paused, explosive concentric
Main
Squats
235x5
265x5
295x5
335x2
Sup
Squats fsl Malcolm x style 50 reps
15,12,12,11 9 mins
Assistance
Dips
20,12,9,9 (4 sets)
Chins
11,9,8,8,7,6 (6 sets)
Daily work all throughout
Squats were hard. My right hip has felt shitty for like a month so trying to warm up a little and do some hip loosening stuff. Agile 8, some band stuff, and more bands but this time hanging kettlebells off the bar and squatting it. This gave me an odd sensation when I went back to straight weight. I had like a residual bouncy feeling. Should help with imbalances and hopefully help my hip feel better. We will see what happens.
5 Likes
7-19
Had to drive some equipment up to shop in Cleveland total time 6hrs start to finish. Got to leave early so right to gym.
Main
OHP
115x5
125x5
140x5
Sup not sure exactly but around 12:00-14:00 ish
115
10,10,9, 5 strict 4pp, 7 strict, 3pp, 2 pp
These were a little too heavy but I always have trouble increasing the weight so just rolling with it
Row SS
135
18,13,12,10 (4 sets)
Ab wheel
20,18,12
Bw alternating lunges
20 each leg
Daily work throughout
Golf lesson at 17:30
3 Likes
7-21
Main
Deads
305x5
345x5
385x5-had a couple more in me but a dude got pinned benching without a spotter so I bailed on my set and and grabbed the bar. It was 365 so I guess that counts as a partial rep lol!!
Sup
Deads
305
5x10 these were hard I had to count mini sets to get all 10. Like 4,3,2,1 it was all touch and go and continuous just how I kept my mind in the game to not quit early.
Dips
21,18,15 (3 sets)
Face pulls pin 4-26,25,25,25
Drove to Salt Fork State Park 20 mins away and hiked on a steepish trail loop that takes about 30 mins.
Plus daily workout
5 Likes
*Checks outside*
…
Have you destroyed everything yet?
Just my ACL, and my ego so far. How’s it going with you?
1 Like