close grip incline press-5x5-435lb
Barbell front raises-5x10-75lb
Lateral raises-5x5-50lb
5x5-45lb
5x10-40lb
3x to failure-15lb
One arm Rear delt rows-5x5-95lb
5x5-80lb
Alpha Dude! Thanks for stopping in! Yes I was running a customized 5/3/1 and when that stopped working due to feeling the way I do now, I switched to- a 3 week cycle of the following, adding 10 per cycle
3x3@85% of 1rm
6x3@70% of 1rm
I started that “program” with 420lb on the 3x3 and got to 490lb.What are your thoughts Alpha? Any and all advice is very welcomed and appreciated!
Edit: about 30 min before workout chopped wood for a few hours
Pm Workout
5 rounds heavy bag- 30 sec on, 30 sec rest
5 rounds shadow boxing- 60 sec on(high tempo but more emphasis on technique)
, 30 sec rest
5 rounds-15 “indian club” swings per arm @ 15lb
4 sprawls and 4 single led takedowns
Leg press-5x10-955lb (add homemade wraps)
5x20-885lb (add homemade wraps)
Leg extensions-5x12-90lb
Leg Curls-5x10-95lb
5x10-75lb
notes: On my squat warm ups everything felt fine but when I got to 400lb on the unrack my left knee felt like it dislocated left then right in a split second, that scared the sh!t out of me lol.So I made a makeshift wraps by cutting an old shirt that I use as a towel into two strips and used that.So they are “ace bandage wraps” but they worked lol,my working sets squats and leg presses felt normal. Even now as Im writting this my knee feels fine thank God.
12/12/14 internet was down friday,here is the back log
Fri: Horizontal press
AM workout
Machine dips-
3x5-480lb
5x6-440lb
Pm workout
Machine dips-6x5-405lb( 30sec rest between sets)
6x5-380lb( 30 sec rest between sets)
6x5-355lb( 30 sec rest between sets)
6x5-330( 30 sec rest between sets
6x5-305( 30 sec rest between sets
Cable flies-5x12-85lb
Cable tri pushdowns-3x10-80lb
12/13/14
Sat: Misc.
PM workout
1/4 back squat -3x5 w/ a 2sec hold between reps@ 600lb
1/4 front squat -3x3 w/ a 2sec hold between reps, 60 sec rest between sets@ 490lb
Kneeling cable crunches-5x10-140lb
5x10-130lb
Standing Oblique crunches-10x5-125lb
Edit: Both yesterday and today got more conditioning by way of chopping wood for an hour.
close grip incline press-5x5-435lb
Barbell front raises-5x10-75lb
Lateral raises-5x5-50lb
5x5-45lb
5x10-40lb
3x to failure-15lb
One arm Rear delt rows-5x5-95lb
5x5-80lb
6 rounds heavy bag- 30 sec on, 30 sec rest
7 rounds shadow boxing- 60 sec on(high tempo but more emphasis on technique)
, 30 sec rest
5 rounds-15 “indian club” swings per arm @ 15lb
4 sprawls and 4 single led takedowns
Leg press-5x10-955lb (add homemade wraps)
5x20-885lb (add homemade wraps)
Leg extensions-5x10-100lb
3x to failure-50lb
Leg Curls-5x10-95lb
5x10-75lb
3x to failure-30lb
notes: My knee is feeling normal but I’m still using the wraps for safety.After my 2nd workout my legs felt like jell-o!
Alpha: Alpha Dude! Thanks for stopping in! HAHAHA glad you like my setup, when I get a little more time I’ll do a full video tour of my home gym. And again thanks for your advice on deadlifting, I decided to run a slightly modified cube program.
1/4 back squat -3x5 w/ a 2sec hold between reps@ 630lb
1/4 front squat -3x3 w/ a 2sec hold between reps, 60 sec rest between sets@ 490lb
Kneeling cable crunches-5x10-140lb
5x10-130lb
Standing cable Oblique crunches-5x5-130lb
close grip incline press-5x5-440lb
Barbell front raises-5x10-75lb
Lateral raises-5x5-50lb
5x5-45lb
5x10-40lb
3x to failure-20lb
One arm Rear delt rows-5x5-95lb
5x5-80lb
7 rounds heavy bag- 30 sec on, 30 sec rest
7 rounds shadow boxing- 60 sec on(high tempo but more emphasis on technique)
, 30 sec rest
5 rounds-15 “indian club” swings per arm @ 15lb
4 sprawls and 4 single led takedowns
Leg press-5x10-980lb (add homemade wraps)
5x20-915lb (add homemade wraps)
Leg extensions-5x10-100lb
3x to failure-50lb
Leg Curls-5x10-95lb
5x10-75lb
3x to failure-35lb
