[quote]csulli wrote:
[quote]t.collin.smith wrote:
Press 5/3/1
165x5
185x3
205x3 Felt pretty good. I’ve hit 205x4 before but this was the most I’ve pressed since a few months ago when I feel and hurt my wrists. Looking forward to a PR next cycle.
[/quote]
Is that a strict press? Because if so then holy shit!
And also don’t worry about the fast motion vid. It’s the website’s fault not yours. It happens to everyone on here and there’s really nothing you can do about it.[/quote]
Thanks man! That is a strict press, only way to do it! My press should be a little higher than that, but I injured both my wrists late last year being stupid and it set me back. Luckily I’m in physical therapy school so I get free treatment!
I figured I didn’t do anything wrong, but a lot of people get pissed about poorly uploaded videos on here. I wanted to put out a disclaimer.
Deadlift day.
I changed the rep scheme from the 5/3/1 original template, because I was too taxed by the end of the two ramp sets to do as well on my final heavy set. Anyways, I’m glad I did because I got a huge PR today.
Warm Ups…
405x1
455x1
505x1 (was supposed to be last set, but I crush it and felt fresh)
525x1 PR Boom. It was a tough rep, but good form and solid lock out.
Banded Hip/Trunk Ext 5x10
Incline Sit Ups 5x10
Band Trunk Twist 4x10
Curlzzz
Cardio…
Overall great day. Bodyweight was 202 post workout.
5/3/1 Bench
250x5 Paused 1st rep
285x3 Paused 1st rep
315x4 Paused 1st rep Huge PR!
Pull ups up to 70 lbs
CG Decline up to 295 lbs
Bent Rows 5x10
Rotator Cuff Work 3x10 IR/ER
Conditioning: Jump Rope and Abs
Had a long day, have a cold, didn’t get much sleep. Did not see this PR coming. Paused all reps for about 2 seconds. Good Day. On to deload week next.
Squat Day
Deload - I have been doing banded lifts on deload for some speed work/fun. Not the traditional 5/3/1 deload
Squats 275 lbs plus two of my gyms red bands for 10 set x 3 with 45 sec rest intervals.
Leg Press
Leg Ext/Curls
Curls
No cardio today. The timed speed squats and superset accessories took all my energy. Now to study, grill meat and watch walking dead.
Press
145 lbs with 2 red bands 10 sets of 3 with 45 sec rest
Chins
Dips
Seated Rows
Tricep Pushdowns
Conditioning Jump Rope, Band Curls, Ab Wheel Rollouts. Pretty good day, shoulders are pretty tired. Time to eat and do a ton of studying.
Deload week cont’d.
Power cleans worked up to a few heavy singles with 245. Felt ok, my cleans suck because I only do them in place of deadlifts on deload week.
Hip Ext with 2 black bands 5x10
Decline Sit Ups with 25 lbs 5x10
Trunk Twists
Curls
Cardio…
Overall decent day. Ready for deload week to be done and get back to moving some weight for my meet!
Bench Deload
10 sets of 3 every 45 seconds with 205 plus two of my gyms black bands and one blue. I’m not sure what that adds up to, but band work is fun. I paused the first rep of every set
Pull ups up to 80lbs
CG decline bench up to 295 lbs
Bent over rows
Conditioning: Jump rope and ab whell roll outs
Overall good week. I feel like I’ve lost strength this deload week. Not really sure why. Kind of worrying me considering I only have one cycle of 5/3/1 until my meet…
Squats and Press 3x5
Had to double up today, because I wasn’t able to work out yesterday.
Squats 295x5, 335x5, 380x5 5RM PR
Press 145x5, 165x5, 185x6 (feel like I had 1-2 more strength-wise, but I was tired from squats)
Super set Leg ext/leg curls
Chins/Dips superset
Felt pretty tired afterwards, I had planned on a few more accessories, but figured I wouldn’t push it.
Deadlift
350x1
405x1
460x5 5RM PR
Front squats for sets of 10 for a few sets with 135 lbs
Trunk ext with black bands 5x10
Ab machince 5/10
Cardio…
Pretty happy with the Deadlifts. The last two were pretty hard.
Bench
225x5
255x5
295x6 and paused the first rep. Felt really good.
Pullups up to 70 lbs
CG Decline up to 295 lbs for a double
Seated Rows 5x10
Conditioning: Box Jumps x 10, Band curls x 10, band pull aparts x 10 and ab wheel roll outs x 10 for 5 rounds.
Bodyweight at 198.4lbs today.
Finally stopped dicking around and registered for my meet today! 4 weeks away! I’ll be squatting 3x3 later today. I’m probably going to be using this weeks weight as my openers, so I’m hoping I crush them.
Looks like the training is going really well for you. Didn’t it feel good to finally officially sign up for the meet?
[quote]MightyMouse17 wrote:
Looks like the training is going really well for you. Didn’t it feel good to finally officially sign up for the meet?[/quote]
Thanks man the training is going pretty well! I’m really excited to lift in this meet. Signing up really kicked my training intensity up a notch haha.
Squats 3x3
315x3
355x3
405x3 Felt pretty heavy and the last rep wasn’t the prettiest, but I got it up.
Pause squats 5x10 with 135 lbs
Curls because why not?
Cardio…
Pretty good day. Squats were heavier than I would’ve liked, but that’s that. I’ll probably use around 395-405 for my opener.
Press 3x3
155x3
180x3
205x4 Ties my rep PR at 205 lbs, but it’s the first time I’ve hit 205x4 since my wrist injuries a while back
Chins up to 90 lbs
Dips up to 135 lbs
Snatch Grip Bent Rows 5x10 with 135 lbs, kept it light to get the feel of the new grip, I liked it.
Tricep pushdowns 5x10
Conditioning: jump rope, band curls, band pull aparts, ab wheel roll outs for 5 rounds.
Weighed 199 today
Here is a video from my last set of squats of 405x3. As you can see the last rep was tough, but I got it up. Hopefully it would count in a meet.
I’m not sure if the video I posted of my squats is coming up or not, but oh well.
Deadlift 3x3
385x1
430x1
485x3 Same as my squat, I got the reps, but it was a hard 3 reps.
Front Squats (cleaned up the weight) 5x10 185 lbs
Hip Ext superset with Decline Crunches 5x10
Standing Trunk Twists 5x10
Curls
Cardio…
Adding creatine back in today, going to monitor my weight gain on it. I’ll drop it if I start adding a lot of water weight. I’m pretty close to the 198 mark now.
Bench 3x3
245x3
275x3
305x4
Paused the first rep of all benches. I’m not really sure what goal to shoot for on bench at my meet. My original plan was for 315, but I feel I could get a little more than that. Any thoughts?
Pullups up to 80 lbs
Decline CG Bench up to 275 lbs pausing the first two reps
Seated Rows 5x10
Conditioning
Squat 5/3/1
Legs felt really tired today after a long weekend
335x5 pretty easy
380x3 harder than it should have been and felt slow, made me doubt I would get my final set
420x1 It felt really good, probably could have doubled it but didn’t chance it since my energy was low
Leg Ext 5x10
Leg Curls 5x10
Curls
Was supposed to do more and cardio but I wasn’t feeling it today.
Press 5/3/1
165x5
195x3
215x2 All time press PR, weighed 195 today so I was pumped to strict press body weight plus 20 lbs for 2 reps!
Chin Ups up to 45 lbs
No Dips today, my left shoulder isn’t agreeing with them
Tricep Pushdowns 5x10
Seated Rows 5x10
Single arm Tricep Pushdowns 5x10
Biked for 5-10 minutes to loosen up my legs
Took it easy on the accessories today, because I have to do my deadlifts tomorrow. Overall, good day.