Squat day
Starting very light…
BB Back Squat (High)
3 warm-up sets
145x1x45
1x5x155
1x9x175
Assistance works
Leg curl
Lunges
Farmers walks
OHP Day
Starting light here too. Easing knees and shoulders in. I anticipate jumping in weight quickly.
OHP
2 Warm-up sets
1x5x65
1x5x75
1x16x85
Assistance work
Front and side raises
Tricep extensions
Light BB bench (5X10X135)
Farmers walks - 75LB DB, 5 sets 30 yards
I also put these together…
I got three military grade duffle bags. Filled the bags with pea gravel.
FLTR: 120lbs, 80lbs, 40lbs.
After lifting, did some conditioning work. I did the following 5 sets with about 120 seconds rest between.
-Lift bags into the bed of my pick-up (driveway angles up so the tailgate is higher than usual) and remove 5 times back-to-back.
-Bear hug carry 80lb bag up and down driveway (about 30 yards total - down hill one way, uphill back).
-One handed farmer walk with 40lb bag in one had up and down driveway, repeat with other hand.
-Shoulder carry 80lb bag up and down driveway.
(repeated 5 times after completed cycle)
-I felt like I was going to die. But I loved it.
8-22 training:
Deadlift day…
250x1x5
290x1x5
330x1x6
405x1x1 - not following 5/3/1 :0
455x1x1
Accessory work:
Lat pull downs
Cable rows
Curls
Farmers walks 75LB DB
8-23 training:
Bench day
2 warm-up sets
155x1x3
180x1x3
200x1x9
Accessory work
DB Incline press - 7 sets working up to to 80x2x3
Dips
OHP - light / high rep
Farmers walks - 80LB DBs
PM
Sandbag work with my son who is training for football - basically just kicked our asses but I didn’t track.
8-24 training
Squat day (limited time today - fuck Mondays)
3 warm-up sets
155x1x3
175x1x3
195x1x9
Assistance work
Leg curls
Calf extensions
Farmers walks
I am looking forward to cycle 2. The weights are too light but I am feeling good and working in nice and slow. I also plan to incorporate joker sets in cycle 2.
OHP Day:
Strength increasing quickly… looking forward to next week and cycle 2
OHP
2 warm-up sets
70X1X3
80X1x3
90X1X10
Joker sets
100x1x3
110x1x3
120x1x3
130x1x3
135x1x3
Accessories:
Lateral and Front Raises
Tricep extensions
Farmers walks - 75LB DB
8-26
Deadlift day (non-5/3/1)
135x1x10
225x2x8
315x2x5
405x1x5
315x1x5
225x1x5
Accessory
Curl variations
OHP (light)
Sandbag work
8-27
Bench day
BB Bench Press
2 warm-up sets
170x1x5
190x1x3
210x1x1 3
Jokers
225x1x1
245x1x1
265x1x1
135x1x20
Accessory
Incline DB press (worked up to 95LB DB x 1x5)
Dips 5x8
OHP (light, 45x5x12)
Farmers walk variations
What made you stop the 5/3/1 only on dead days?
Skip a couple logs but here’s today…
OHP Day
OHP
2 warmups
75x1x5
85x1x3
95x1x1 11 (12 total)
Jokers
105x1x1
115x1x1
135x1x1
155x1x1
Accessory work:
Lateral raises / Side raises super-sets worked up to 30x5x2
Skull crushers - worked up to 70x1x12
Farmers walks - 5 sets , 60lb DBs
Sandbag conditioning work
[quote]scoots2 wrote:
What made you stop the 5/3/1 only on dead days?[/quote]
Good question… I don’t know. I just don’t feel like the 5/3/1 programming works for me and deadlifts… I may go back to it.
Ahh just wondering, good luck!
DL Day (non 5/3/1)
Deadlifts:
135x1x8
225x1x6
315x2x5
405x7x1
Accessory
Close grip lat pull-downs
Bar curls
Hammer curls
Farmers walks 75LB DB’s (4 rounds / ~ 40 yards)
Mini-Marathon results (official time was 1:59:12). And yes, I know running is a cardinal sin on Tnation.
30 minute treadmill run (3 miles) + 15 minutes walk.
Felt like shit but expected after mini.
Yesterday’s Macros:
Cal: 2,251
Pro: 159G (28%)
Carb: 59G (11%) 43G Net
Fat: 152G (61%)
Power cleans: 135x10x3
Ab work: 10 minutes
5K jog: 30 minutes / 10 minutes walk
Yesterday’s Macros;
Cal: 2,099
Pro: 140G (26%)
Carb: 25G (5%) / Net Carb: 14G
Fat: 165G (69%)
Morning weight: 197lbs
Flat Bench
45x1x10
135x1x5
225x1x5
235x1x3
245x2x1
225x2x5
135x1x12
135x1x10
Chin-up: 1x5
Wide grip pull up: 1x3
Chin-up: 1x5
Wide grip pull up: 1x3
Incline bench
135x4x8 paused sets
One-handed cable grip triceps pulldown
15x4x12
Farmers Walks - 2x45 plates / Bear Hug walks 2x45 plates - 3 sets each
Yesterday’s macros:
Cal: 2373
Pro: 196G (32%)
Carb: 35G (6%) / Net Carb - 22G
Fat: 165G (62%)