I did some dedicated arm training today at my apartments weight room. I didnt have much weight on the bar, but I really focused on the muscle contractions.
A1) Close Grip Bench Press: 5x10x145lbs
A2) EZ Bar Curls: 5x10x95lbs
That was it. I’ll try to add more to my arm day in the future.
Today was 5/3/1 day for squat and bench. After thinking about it, i probably should have done bench first, but oh well.
Squat: 260x5, 295x3, 330x8
Bench: 225x5,260x3,280x4
DB Bench Press: 3x10x70’s
DB Row: 3x10x70’s
Today was another one of those days where I had to get in and out quick, and thats what I did. Possible PR on squat, and maybe tied a PR on bench. Next cycle should go even better.
Deadlifts: 275x5, 305x3,340x10
Military Press: 125x5, 140x3,160x7 PR
I was drained after testing my maxes and working in the heat all day. Decided to call it a day. Next week is deload week, so it will be pretty boring. Then I’ll be upping squat and deadlift by 15lbs and bench and military by 5lbs. I think i need to change up my accessory work. Maybe do something like 3x5 and 2x10 for my accessory lifts. I’ll also be trying to add some triceps work in, probably pin lockouts for bench and seated military.
Its deload week and I probably pushed it a little harder than I should have, but I’m feeling good, not ran down at all.
bench: 245x3x5
DB Bench: 75x10,85x10,95x10
Pec Deck: 145x10,175x10,190x10
Incline Bench: 135x10 paused
BB Curl: 75x10,85x10,85x10
Pinwheel Curls: 45x3x8
The workout felt good today. I got a really nice pump and I could really feel my chest working. Hopefully I’ll be back in the gym tomorrow for another deload workout.
Squats: 225x8,245x5,265x5
Good Mornings: 3x10x135,145,155
Single Leg extensionL:3x8x90
Pull ups: 3x8
Today was a pretty good workout. I really got a nice stretch on the good mornings. Squats felt strong. Leg extensions were too easy, and pull ups were good as always. Next week may have to be an off week, but i’ll be back at it the following week.
well I’m leaving for vacation tomorrow morning, so I figured i’d get one more weight session before I leave. My school gym has been closed due to Independence day. So, I had to use my crappy apartment gym.
1-arm Bent over Laterals: 5x10x30’s
Bench Press: 2x12x205
Guillotine Press: 2x10x205
Dead stop chest flies: 3x10x30’s
Incline DB curls: 3x10x30’s
This was the first time i’ve really ever done anything for my rear delts. And I had a pretty good pump going in them for a while. I’m considering putting them in every workout for a while to see if i can bring them up in about a months time. Guillotine press was another new exercise. I’m not sure i really like it. I didnt feel anything in my pecs while doing them, but as soon as i finished I could feel it a little.
Got back from Myrtle Beach and immediately left for the gym. Did squats and quad accessory work today.
Squats: 225x5,275x5,300x10 PR
Oly Squats: 3x10x195
Hack Squats: 2x10x225
Rear Delt flies: 1x10x25’s
Pull ups: 1x10xBW
My quads were pretty tired after all this. I’m fairly certain that my quads are my weak point in my squat, and possibly my deadlift. I’m going to continue to do my squat days like this for this cycle of 5/3/1. I’ll throw in my hammie work on deadlift day. Also going continue to throw in some delt work and pull ups every day that I lift.
New 5/3/1 maxes:
Estimated Maxes (still on the low side):
Squat: 400
Bench: 335
Military: 195
Deadlift: 435
Training Maxes:
Squat: 360
Bench: 300
Military: 175
Deadlift: 390
I’m changing my accessory work up a bit this cycle, and probably going to keep it this way for a while. I’m adding in more mid back work and adding heavier bench accessory work. I’ll stick really closely to this template till the end of november when I’ll switch over to a hybrid westside template. During december I will be testing my maxes for the year.
Top half bench press: 225x3,275x3,295x3 (Harder than it should have been)
Bench Press: 195x5,225x5,255x8
Floor Press: 185x3,205x3,215x3,225x3,235x3,245x3
DB Flies: 3x10x35’s
Hammer Strength Incline: 140x20
Today was a pretty good chest and tricep workout. I’m planning to keep my bench day set up like this for a while. Top half bench felt harder than it should have, so i need to start working on that. I also need to get my floor press strength up.
Deadlifts: 255x5,290x5,330x12 PR
Military: 115x5,130x5,150x8
Pull Ups: 3x10
Good Mornings: 3x5x150
Leg Curls: 4x5x135
Chest supported Row: 115x12,145x10,165x10
Today was a pretty good session. Military wasnt feeling as good as usual, no clue why. Pull ups felt amazing. I was feeling it deep in my lats, which never happens. Good Mornings felt much stronger today than usual.
Standing Calf Raise: 140x8,160x8,180x8,200x8
Seated Calf Raise: 90x8m135x8,115x12
Bent Over Lateral Raise: 2x8x30’s
Lateral Raise: 25’sx12,35’sx8
Barbell Curl: 45x12,65x10,85x10
Single-arm Preacher Curl: 2x8x30’s
Went in today and did some “beach” work. I rarely do biceps or calves, so i figured i’d do them today since I had the time. I’m starting the “Green Faces” diet tonight, so i’ll start posting my food as well as my workouts.
Just went through the log - looks solid, like the intensity
Thanks Frooshy, Hopefully the intensity will always be there, and improving.
Squats: 250x3,295x3,325x8
Oly Squats: 3x10x200
Hack Squats: 2x10x245
Leg Ext: 2x10x135
For some reason all of my warm up sets and the first two work sets felt great on squat today. However, the final work set just felt off, I have no idea what it was. I’ll get it better next time. I went up in weight on both hacks and olympic squats this week. Hopefully I’ll be able to do it again next week.
Yesterday’s workout:
Bench Press Lockouts: 225x3,275x2,295x2
Bench Press: 210x3,240x3,270x5
Floor Press: 185x3,205x3,225x3,245x3,265x3
Hammer Strength Incline Machine: 150x15
Incline Flies:35’sx15
I was a little weaker today, i’m guessing its because I’ve been cutting calories, but it could be from working out first thing in the morning. One other thing is that it may be a mental thing… All of my warm up sets and my work sets flew up today, except for the final sets…
Standing Calf Raises: 140x8,160x8,180x8,200x8
Seated Calf Raises: 45x8,90x8,115x8,125x8
Straight Bar Curl: 45x12,65x10,85x8
One-arm Preacher Curl: 2x6x35’s
Calves are already getting stronger. I used the same weights as last time, but I made sure to get a pause at the top and bottom of every rep. Bicep work felt good today, 35 may have been a little heavy this time, next time should be better though.
7/28/10
Squats: 275x5, 315x3, 345x5 should have gotten 6
Hack Squats: 225x10,245x10,265x10
Leg Ext: 180x3x6
Leg Curl: 135x3x6
top half bench: 225x3,275x3,295x3
bench: 8x3, 185,205,215,225,235,245,255,265
DB Bench: 80’sx10,85’sx10,90’sx10
Flies: 40’sx10,45’sx8
Hammer Strength Incline: 150x12,170x8
Today was a pretty good workout. That was the most i’ve done in a couple years on DB presses. My chest was dead after those. Hammer Strength incline still needs alot of work.
I didnt have much time in the gym today, but I went in and hit it pretty hard during the time I had.
Rack Pulls: 135x3,225x3,315x3,405x3
Deadlift: 315x3,335x3,355x3,365x3 pretty easy
Pull Ups: 3x10 easy
I’m going to switch away from 5/3/1 for a while. For some reason I feel like my maximal strength is not increasing, only my strength endurance. I’m going to switch to my own I,Bodybuilder hybrid program. Its not a specialization program, but a mix of all the specialization days for each bodypart.
My chest is ridiculously sore from monday. Hopefully that means i’m either getting bigger or stronger, preferably both.
Seated overhead press lockouts: 185x3,205x3,225x3,245x3
Strict Military Press: 135x3,140x3,145x3,150x3,155x3,160x3
Overhead Triceps Lockouts: 85x10,95x10,105x10,115x10
Tricep Pushdown: 60x10,70x10,85x10,100x10
Rear Delt Raise: 35’sx2x10
Straight bar Curl: 55x12,65x10,75x8,85x6 (Fat Gripz on these)
Iso-Lateral Raises: 50x12,65x12,80x12,95x12
Today was a pretty awesome workout. I got a nice pump in everything I worked. The Seated overhead press lockouts felt really nice, and relatively light. Military press was ok, nothing special. I have no idea what to call the overhead triceps lockouts, but its basically a close grip seated military press in a smith machine. You lower the weight down to the top of your head, with your elbows flared, then lock it out. Anyway, other than some elbow and wrist strain, it was AWESOME. Straight bar curl was weak, but felt really good. Iso-lateral raise was also new, but felt like it blew up my shoulders. i’m definitely going to keep this workout for a while.