forgot to update the log yesterday,
squat day
warmup: foam roll, agile 8
front squat
3xbarxsome
3x95x5
felt ok, my form still isnt where i want it to be. i did a ton of extra stretching and mobility and goblet squatting and third world squatting in between and after the front squat sets, then called it a day. i only had about 30 minutes so i got in and out
5/3/1 cycle 1, week 2, day 1 (Press)
Warmup: foam roll
Press:
barxsome
65xsome
85x3
100x3
110x3 (Felt heavier than id like to admit, i may need to keep this weight for the next cycle)
Pullups:
10, 8, 5, 5, 5 (also felt tied on pullups for some reason, but felt it in my lats really intensely, which is unusal)
Incline DB Press
45x10
2x50x10
DB row
3x60x10
Curls: somexsomexsome
triceps pushdowns: somexsomexsome
Palloff press: 2xsomex10
felt good to be back after a weekend of watching football and drinking unhealthy beverages
5/3/1 cycle 1, week 2, day 2 (Deadlift)
Warmup: foam roll (need to start doing the agile 8 again)
Deadlifts:
85x5
115x3
135x3
165x3
195x3
215x3
Hip Thrust
3x135x6
Hanging leg raise
3x10
Went to krav class and rolled some bjj last night, hit the gym today.
5/3/1 cycle 1, week 2, day 3 (Bench)
Warmup: foam roll, agile 8
Bench
barxsome
95xsome
115x5
125x3
145x3
165x3
Pullups
10, 8, 8
Incline DB Bench
3x50x10
CG row
100x12, 2x110x12
unfortunately got sick on Wednesday night, caught a nice virus over that made me throw up all weekend. lovely. only lost about 1.5 lbs though so im alright with that, got back in the gym today.
5/3/1 cycle 1, week 3, day 1 (Press)
Warmup: foam roll, agile 8
Press
barxsome
65xsome
75xsome
90x5
105x3
115x1
Pullups
10, 5x5
Incline DB Press
45x10
50x10
55x10
Sgl Arm Row
3x65x10
5/3/1 cycle 1, week 3, day 2 (Deadlift)
Warmup: foam roll, agile 8
Deadlift
95x3
135x3
165x5
180x5
205x3
230x1
GHR:
2x10
Hanging leg Raise:
3x10
5/3/1 cycle 1, week 3, day 3 (bench)
Warmup: foam roll, agile 8
Bench:
barxsome
95x5
115x5
135x5
155x3
175x1
Pullups
10, 5x5
Incline DB Press
50x10
2x55x10
CG Row
110x12
120x12
130x12
BJJ practice for 90 minutes tonight
Forgot to log yesterday’s workout:
5/3/1 cycle 1, week 3, day 4 (Squat)
Warmup: foam roll, agile 8
Front Squat
barxsome
65x5
85x5
95x5
105x5
115x3
125x3
2x135x3
95x8
and that was it. wanted to push the front squatting to see if i could get plates with good form. Happy with that, its a marked improvment over where i was a month ago. need more ab work though.
5/3/1 cycle 1, week 4, day 1 (Press deload)
warmup: foam roll, agile 8
Press
45xsome
50x5
60x5
75x5
Pullups
4x5
20 minutes of shooting baskets
forgot to log the other days workout:
5/3/1 cycle 1, week 4, day 2 (Deadlift)
warmup: foam roll
deadlift:
85x5
95x5
125x5
145x5
5/3/1 Cycle 1, week 4, day 3 (bench)
warmup: foam roll, agile 8
Bench:
75x5
95x5
110x5
Pullups 4x5
hey so took the weekend off, and came back for cycle 2 of 5/3/1
this months training maxes:
press: 130
Deadlift 250
bench: 190
5/3/1 cycle 2, week 1, day 1 (Press)
Warmup: agile 8, foam roll
Press:
barxsome
65x5
85x5
95x5
110x5
Pullups
10. 4x5
DB incline press
3x55x10
Sgl Arm row
3x70x10
5/3/1 cycle 2, week 1, day 2 (deadlift)
Warmup: foam roll, light stretching
Deadlift:
45xsome
95x5
135x5
165x5
185x5
210x5
GHR
3x8
Hanging leg raise
3x10
I also had BJJ practice for an hour last night, and will be going again for an hour or so tonight.
so i’ve been pretty bad about updating my log, sorry about that.
Wednesday was bench day
5/3/1 cycle 2, week 1, day 3 (bench)
warm up: foam roll, agile 8
bench:
barxsome
95xsome
120x5
140x5
160x5
Pullups:
10, 4x5
Yesterday was Squats
Warmup: foam roll, agile 8
Front Squats
2x45x5
2x65x5
85x5
95x5
3x115x5
2x45x5
65x5
85x3
Last three sets were all working on form, staying upright in the hole
Decided to revamp my workouts a bit, I need to focus on stretching and flexibility, so im keeping 5/3/1 but combining days like so:
Day 1:
Deadlift 5/3/1
Press 5/3/1
Pullups
Day 2:
Squat
Bench 3/5/1
rows
Today i did day 1:
5/3/1 cycle 2, week 2, day 1 (Dead and Press)
warmup: foam roll, agile 8
deadlift:
135x3
155x3
175x3
200x3
225x3
Press:
45xsome
65x3
90x3
105x3
115x3
Pullups:
8, 4x5
so i’ve been away a while, classes have been getting the best of me, but i’ve been more of less able to get in the gym. here are my past couple workouts
Wednesday 21 Feb - 5/3/1 cycle 2, week 2, day 2 (squat and bench)
Warmup: foam roll, agile 8
Front Squat:
45x5
65x5
85x5
105x5
3x125x5
Bench:
45x5
95x3
135x3
155x3
170x3
Monday 27 Feb - 5/3/1 cycle 2, week 3/4, day 1 (dead and press)
Warmup: foam roll, agile 8
Deadlift:
95x3
135x3
160x3
185x5
210x3
235x1
Press:
45x5
60x5
95x5
110x3
120x1
Pullups:
7, 6, 4, 8 - not sure why this was so crazy
Monday March 1 - 5/3/1 cycle 2, week 3/4, day 2 (squat and bench)
Warmup: foam roll, agile 8
Front Squat:
45x5
65x5
85x5
95x3
115x3
3x135x5
Bench:
45x5
95x5
140x5
160x3
180x1
Pullups:
8. 4x5
Cycle 3 starts on Monday
Bench: 195
Press: 135
Deadlift: 260
missed a couple weeks of tnation logging again, heres my last two weeks…
5/3/1 cycle 3, week 1 day 1 monday 11 march 2012
Warmup: foam roll, agile 8, minor stretching
Front Squat:
45x5
95x5
115x3
3x140x5
Press:
45x5
65x5
85x5
100x5
115x5
Pullups:
9, 4x5
5/3/1 cycle 3, week 1, day 2 friday march 16, 2012
Warmup: agile 8, ab wheel rollouts 2x8
Deadlift:
45x5
2x135x5
165x5
195x5
220x5
Bench:
45x5
95x5
125x5
145x5
165x5
CG Rows:
100x10
120x8
100x10
Palloff Press
3x30x10
5/3/1 cycle 3, week 2, day 1, monday 19 march 2012
Warmup: foam roll, agile 8
Front Squat:
45x5
80x5
95x5
125x5
3x145x5
Bench:
45x5
95x5
135x3
155x3
175x3
Pullups:
10, 3x5
Ab wheel rollouts
3x8
cable roataions
3x10 (50, 60, 70 lbs)
5/3/1 cycle 3, week 2, day 2 friday 23 march 2012
Warmup: 1 hr BJJ
Deadlift:
115x3
135x3
170x3
185x3
205x3
235x3
Press:
45x5
75x5
95x3
105x3
120x3
Pullups:
15 wide grip band assisted
3x5 regular
so ive missed a ton of days, nearly 3 weeks…so heres the missed stuff
5/3/1 cycle 3, week 3, day 1 monday 26 march 2011
warmup: foam rollin, agile 8, stretching
front squat
45x5
95x5
135x1
145x1
155x1
175x1
185x1
Bench:
95x5
145x5
165x3
185x1
Pullups
10, 4x5
Box jumps interspaced thruout
5/3/1 cycle 3, week 3, day 2, wednesday, 28 march 2012
warmup: agile 8
deadlift:
45x5
95x5
135x3
155x3
175x3
195x5
220x3
245x1
press:
45x5
80x5
100x5
115x3
125x1
Rows:
120x10
130x10
140x10
box jumps thruout
5/3/1 cycle 3, week 4, day 1, monday 2 april 2012
Warmup:
agile 8
jumps
light squats, light press, abs
Cycle 4 weights:
press: 140
dead: 270
bench: 200
front squat: 165
bw: 160
5/3/1 cycle 4, week 1, day 1 monday 9 april 2012
warmup: agile 8, 5 short sprints, jumps, abs
Front squat:
45x5
95x5
105x5
120x5
140x5
Bench:
45x5
95x5
130x5
150x5
170x5
Pullups:
10, 4x5
30 min bjj rolling
1 hour bball
5/3/1 cycle 4, week 1, day 2, wednesday 11 april 2012
warmup: agile 8, 5 medium length sprints, 3x3 jumps
deadlift:
45x5
135x5
155x3
175x5
200x5
220x5
press:
45x5
70x5
90x5
105x5
115x5
cg rows:
110/12
120/12
130/12
1.5 hours bjj
5/3/1 cycle 4, week 2, day 1 monday 16 april 2012
warmup: agile 8
front squats:
45x5
95x5
115x5
130x3
145x3
press:
45x5
75x5
95x3
110x3
125x3
pullups:
6x5; 4x3
5/3/1 cycle 4 week 2, day 2 friday april 21 2012
warmup: agile 8
deadlift:
95x5
2x135x3
165x3
185x3
215x3
240x3
bench:
45x5
95x5
125x3
140x3
160x3
180x3
CG rows:
120x12
130x12
140x12
Looking good. How’s the 5/3/1 working out for you? Seems like you’re making good progress.
Keep it up. I had a couple of bad months this winter but I’m back in the game now.