Bench 531:
185X3
195X3
205X6
Pendlay Rows BBB:
135X10X5 sets
OH Press BBB:
75X10X5 sets
*arm/delt work
Conditioning:
100 ball slams
Feeling a little more rested today, still not a steller workout though… but hit my numbers so thats good. I’ve got the next couple of days off from the gym, might do some conditioning but thats it. Back at it Monday.
Good work man. I know it’s tough with a busy schedule to get after it every workout. Sometimes you just have to push through and maintain until you catch back up. You hit your numbers during a busy week! Great Job!
[quote]t.collin.smith wrote:
Good work man. I know it’s tough with a busy schedule to get after it every workout. Sometimes you just have to push through and maintain until you catch back up. You hit your numbers during a busy week! Great Job![/quote]
Thanks. Felt good to get all of my work in on top of such a busy week. 531 week coming up, gonna be good!
531 Deads:
315X5
335X3
375X8
BBB Squats:
155X10X5 sets
Leg Lifts:
bwX10X5 sets
Conditioning:
300lbs tire dragsX40 feet + 10 hammer swingsX 5 rounds
Caught up on some much needed sleep over the weekend, and it showed with this workout. Very happy with my deadlift progress lately, though I could have gotten a few more reps I’m sure my form was breaking down, so I called it good. Back at it with overhead tomorrow.
531 Deads:
315X5
335X3
375X8
BBB Squats:
155X10X5 sets
Leg Lifts:
bwX10X5 sets
Conditioning:
300lbs tire dragsX40 feet + 10 hammer swingsX 5 rounds
Caught up on some much needed sleep over the weekend, and it showed with this workout. Very happy with my deadlift progress lately, though I could have gotten a few more reps I’m sure my form was breaking down, so I called it good. Back at it with overhead tomorrow.
531 OH Press:
110X5
125X3
135X6
Bench Press BBB:
135X10X5 sets
Chins BBB:
bwX10X5 sets
*arms/delt work
Conditioning:
100 slam balls
Yeah… my overhead sucks. I remember pressing 50lbs more than this a few years ago… I guess that’s what happens when you don’t focus on it at all. Off tomorrow with a 3 hour tattoo appointment, fun stuff!
531 Squats:
235X5
265X3
295X8… rep PR!
BBB Deads:
205X10X5 sets
AB Rollouts:
bwX10X5 sets
Conditioning:
20lbs slam ballX100
5am workout… fuu. I actually perform better in the early morning usually so it was all good. Squats felt great, could have repped out maybe 10. My weight is still hovering above 200lbs, but I seem to be leaning up with CBL and adding weight to the bar every week… thats all you can ask for. Bench tomorrow.
531 Bench:
175X5
195X3
215X3… blah
OH DB Press:
40’sX10X5 sets
Pendlay Rows:
145X10X5 sets
*arm/rear delt work
Conditioning:
100 sledge hammer swings
My bench is sucking right now, a year ago I was repping 255 for three, now I’m struggling with 215. My inconsistent training the past few months has really caught up with my pressing strength. On to the deload next week. I am going to give 531 a few more cycles, and then re-evaluate from there. If my bench is still lagging behind, then I will look back into running something else. GPP tomorrow.
Good work man, stick with that bench. It always sucks getting weaker from taking time off. My lifts drop ridiculously fast if I take time off. I feel like I lose a little when I deload sometimes (I know I don’t, just takes a second to get back into the groove). What program are you considering besides 5/3/1?
[quote]t.collin.smith wrote:
Good work man, stick with that bench. It always sucks getting weaker from taking time off. My lifts drop ridiculously fast if I take time off. I feel like I lose a little when I deload sometimes (I know I don’t, just takes a second to get back into the groove). What program are you considering besides 5/3/1?[/quote]
not sure yet, I feel like I can still make some linear gains. So going into my next meet at around 6 to 10 weeks out I might switch over to Madcow’s 5X5.
OH Press Deload:
55X5
75X5
85X5
DB Bench Press:
60’sX10X5 sets
Chins:
bwX10X5 sets
*arm and delt work
Conditioning:
100 20lbs Ball slam
Much needed deload week. Upping the cals too, sitting around 203lbs