Nice work bro, when your injured you have to take what you can get, and I bet it felt good to have a heavy bar on your back again, eh ") goodstuff
Im implementing then squat to a box as well. Been using a chair. Gonna try a cooler next. I have a feeling things will go better on itā¦
C5 Deload:
Lateral raises and neck bridges as a warm up.
Thereās a trainer at my gym that runs a fitness class and I jumped in with their ab workout.
10 minutes of HO. LEE. FACK. I was pouring sweat.
Thatās the first time in a long time that my abs have actually cramped.
After that I alternated between the speedbag and the heavy bags.
[quote]AnytimeJake wrote:
Nice work bro, when your injured you have to take what you can get, and I bet it felt good to have a heavy bar on your back again, eh ") goodstuff[/quote]
It felt great!
I did some bench work with the weights dangling below the bar instead of on them last night. Very hard to keep steady. It was a very short, low intensity workout since Iāve been doing 12ās lately and not sleeping much.
Flat Bench (dangly weights with 2 second pause at the bottom):
bar x 10
135 x 15
185 x 15
225 x 15
225 x 15
135 to failure (lost count)
Bar Rows:
bar x 10
135 x 10
185 x 10
225 for 3 sets of 10
Lateral raises:
5 sets of 15
I was going to enter a wuap meet coming up on March 5th but after finding out Iād need to buy a singlet I said screw it. I make good money but I donāt have a lot of disposable income since I have a family to support and $40 for a singlet that Iāll probably wear once plus a $65 entry fee seems like a bit much. There are lots of better ways for me to drop $100 .
C6, W1, D1:
Crunches and lateral raises to warm up.
OHP:
bar x 20
65 x 10
85 x 10
95 x 10
115 x 5
125 x 5
145 x 5
155 x 14 (Vidya link buhlo)
In case youāre wondering, yes, I wear that shirt as often as possibleā¦itās my very favorite shirt. 
I was still wicked sore from my bench work last night so I skipped dips and did a pulldown/military press/pullover giant set.
Seated Calf Raises:
3 sets of 20
[quote]The_Jed wrote:
I was going to enter a wuap meet coming up on March 5th but after finding out Iād need to buy a singlet I said screw it. I make good money but I donāt have a lot of disposable income since I have a family to support and $40 for a singlet that Iāll probably wear once plus a $65 entry fee seems like a bit much. There are lots of better ways for me to drop $100 .
[/quote]
The meet is March 9th, and I still think you should do it. So there!
God 155x14 and you did bench the day before???
Yeah but I didnāt go heavy. Iām just sore from the wobbling bar and high reps.
Surprisingly, I donāt think it affected my strength much if at all.
I should have done deads instead of ohp but Iām hoping to pull with my old lifting partner today.
C6, W1, D2:
Crunches, neck bridges, leg extensions and stretching to warm up.
Deadlift:
bar x 10
135 x 10
135 x 5
185 x 5
225 x 5
265 x 5
300 x 5
335 x 12 (rep PR)
405 x 2 (joker. I was pretty burned out from my amrap set.)
Hanging leg raises SS with good mornings:
5 sets of 15 reps and 12 reps respectively
Shit!!!
I forgot shrugs!!!
C6, W1, D3:
Lateral raises and stretching.
Flat Bench:
bar x 20
135 x 15
185 x 10
210 x 5
240 x 5
270 x 10 (Rep PR!! That puts my projected 1rm at 360!)
Incline Dumbell press:
1 set of 15 @ 75
I left that because Iām at a different gym and their adjustable benches SUCK ASS!!!
Incline Bar Bench:
135 x 15
185 x 15
225 for 3 sets of 10
135 x failure
Bar Rows:
135 x 10
185 x 10
205 for 4 sets of 10
135 to failure
Curls:
brah
Copy Pasta from my first post:
June 2013
My squat and deadlift are downright embarrassing compared to my bench.
Squat 1rm = ? (185lbs 10rm) [ projected 1rm = 249 ]
Deadlift 1rm = 330 lbs
Bench 1rm = ? (265 lbs 9rm) [ projected 1rm = 341 ]
As of today:
Squat (to a box, slightly above parallel) = 325 x 2 [ projected at 342 ] ( I guess I canāt squat more than I can bench, Iām sure I can get more. )
Deadlift = 335 x 12 [ projected at 482 but Iām a little doubtful about that ]
Bench = 270 x 10 [ projected at 360! ]
I LOVE 5/3/1!!!
[quote]The_Jed wrote:
Incline Dumbell press:
1 set of 15 @ 75
I left that because Iām at a different gym and their adjustable benches SUCK ASS!!!
[/quote]
They do not, my gym and our equipment is AMAZING!
/sarcasm
C6, W1, D4:
Jogged on a treadmill and did some stretching and crunches to warm up.
Leg Curls:
5 sets of 15
Anytime Jake Squats (The box was level with the lower third of my kneecap, 2"-3" above parallel.)
bar x 10
135 x 10
185 x 10
225 x 10
275 x 5
315 x 5
315 x 10 (HUUUUGE P.R. If I hadnāt been there, I wouldnāt believe it either!)
It felt great to have that weight on my back and see the bar whipping!
Leg Press S.S. with seated calf raise:
5 sets of 15 and 5 sets of 20, respectively
C6, W2, D1:
Crunches and lateral raises as a warm up. Energy level is pretty low, not really feeling it.
OHP:
bar x 10
65 x 10
85 x 10
95 x 10
115 x 5
135 x 3
155 x 3
175 x 3
185 x 3 (meh)
I was able to stay strict, if I had been feeling more energetic I would have gone for 225 or maybe more.
Chins:
5 sets of 10 @ bodyweight
Dips SS with bent laterals:
5 sets of 15 for both, bw on dips and 15ās for bent laterals.
I kept going back to the speedbag between sets. Iām finally starting to get my rhythm back.
C6, W2, D2:
Crunches and stretching.
Deadlift:
bar x 20
135 x 10 (sumo)
135 x 10
185 x 10 (sumo)
185 x 10
225 x 10
285 x 3
315 x 3
350 x 3
405 x 4 (PR!)
Good Morning, Leg raise, calf raise giant set:
5 sets of 12, 15 and 20 respectively
Shrugs:
5 sets of 10
More speedbag work after the deads.
Nice p.r.
Thanks. Itās coming along.
Iām still way behind where I should be compared to my upper body lifts but it feels great to be making progress!
C6, W2, D3: (At Goldās Express with the wife again)
Chins, lateral raises and crunches as a warm up. That and stretching.
Flat Bench:
bar x 10
135 x 10
185 x 10
225 x 3
265 x 3 (program calls for 255 but I like smaller jumps into my top set.)
285 x 7 (Hmmmā¦strength is down a bit.)
315 x 2 (Joker. Rep 2 was a bit of a grinder.)
Incline Bench (Bar):
bar x 10
135 x 10
185 x 3 sets of 15
225 x 2 sets of 10
135 x failure (drop set after the last rep at 225.)
Dumbell rows:
5 sets of 10 @ 100 (The biggest bell they have at express.)
Even though my projected max is down to 342 from 360 it was still a pretty good workout. This has been my low carb week so I was expecting a drop in strength.