8/10/10 Bench 5/3/1
205x5
230x3
260x2
First one at 260 felt good and solid, second one was a bit of a grinder. Will look into getting a spot on my “max” bench efforts, so i don’t have to dump weights all over the floor and wake up the whole house.
Incline Bench
155x10/10/10/8/10
DB Fly’s
25x15/15/15
Dips
BWx10/10/10/10
Went and did a few sets of dips on break earlier, just 'cuz
15/15/12/9
Sore from yesterday, and they hurt…each and every one.
Can’t remember if I told you or not, but your deads are looking much better! Keep arching harder tho!
Also your squats are looking good. Can I request for a video from straight-on at the back? For form critique purposes of course. I would never mentally undress you when you lift…
[quote]Court wrote:
Can’t remember if I told you or not, but your deads are looking much better! Keep arching harder tho!
Also your squats are looking good. Can I request for a video from straight-on at the back? For form critique purposes of course. I would never mentally undress you when you lift…[/quote]
For squats? Next squat day, of course! Dead’s on the other hand, I looked at a vid from the front, from tonight…wrong shorts for that!
Thanks for saying my form is improving, I’m trying like hell!!
8/11/10 DL’s 5/3/1
Warmed up and then:
260x5
295x3
330x4! That’s pretty solid to me! Was hoping for 2 with the way the week has been going, so I’m happy!
Rack Pulls from right above the knee (need to add lower pics to my rack)
225x10
250x5
285x5
315x6 (w/ straps)
Completely spent after that, so chugged some water and hit the lights.
Very satisfied.
Hey man, good to see ppl progress on the old 531, thumbs up Ink!
ps: I love the homemade squat rack, totally awsome!
[quote]halfbreed wrote:
Hey man, good to see ppl progress on the old 531, thumbs up Ink!
ps: I love the homemade squat rack, totally awsome![/quote]
Thanks dude, the rack will do for now but eventually I’ll need a ‘real’ one!
I love 5/3/1, constant progressions all the time!
330x4
Little rounding of the upper back, but it was a heavy set. Lower sets were ‘tighter’
At home today, figured I should spend a little time dusting off the treadmill.
32min
3.3mph
10%inc
How did your back feel yesterday after those deads?
[quote]mom-in-MD wrote:
How did your back feel yesterday after those deads?
[/quote]
Pretty sore from the traps on down, actually. Traps are still a little achy if a squeeze them hard enough today.
8-13-10 Military 5/3/1
135x5
150x3
170x2
115/10/10/6/7
Front DB raise
30’s x 10/10
25’s x 10
Lateral DB Raise
25’s x 10/8*
*Little ‘twinge’ felt in left delt, so ended that exercise
Bent Over DB Raise
25’s x 12/10/8
Wasn’t a “full potential” workout, mind wasn’t completely in it the whole time, but still felt good regardless.
Weight on 8/14 was 215.2, whatever I’m doing is working.
Took the Prowler out for a little workout yesterday (8/14)
Total weight x reps
*All pushes were 35 yds
155x5
245x4
295x4
Felt it more in my glutes that my lungs or anything else. Was literally an ‘ass kicker’ yesterday.
Last push of the day yesterday
8-15-10 Abs and Arms (Late PM workout)
Have seriously neglected abs for too long, and haven’t done a direct arm workout since before I started 5/3/1 earlier this year, so why not?
Ab Wheel Rollouts 15/12/10 (I could steel feel soreness from the last time I did these!)
Planks Fnt/Lt/Rt x 60sec x 2sets
Decline Situps 15/12/10
CGBP
135x15
165x12
185x6/8
Single Arm Overhead DB Xtsn 30#x12/10/10
BB Overhead Xtsn
Barx15 (Warmup)
65x12
95x8/8
BB Curls
65x15
85x12
95x8
Preacher Curl (Bench Attachment)
45x15
80x6/5
70x8
Pinwheel Curls
30x10/10/10
I’m sure I’ll feel this in the morning…
Abs a bit sore, arms are more fatigued than they are sore, so that’s good.
Squats tonight, de-load week, so I’ll be light on the squats, but try and get a lot of accessory work in.
8-16-10 Squat Deload
95x5
120x5
135x5
Then did 5 sets of 10 at 135. Many distractions at home last night, got a little buzz in my legs, so ended it. Bench deload tonight, hopefully I’ll get a bit more done than with squats though.
Such is life…
home-made squat rack = much win. Jealous of prowler.
and Hi there!
Distractions schmactions.
White flood.
Kill it.
Proteinz.
The end.
[quote]nlmain wrote:
home-made squat rack = much win. Jealous of prowler.
and Hi there!
[/quote]
Hi! Don’t be jealous, come on down and give it a go, I’m not using it during the week often, but pretty much every saturday for sure!