Looks like a sick workout bro!
Keep up the good work and smart training!
[quote]ebomb5522 wrote:
Looks like a sick workout bro!
Keep up the good work and smart training![/quote]
Thanks for the motivation man! And I def will man.
Friday 8/13/10
-Damn am I sore from yesterdays leg workout. I attribute it to switching from box squats back to free squats and doing front squats for the first time. All I can say is protein, protein, protein is what I need! Haha.
Foam Roll
Dips
BWx10 warmup
BW+35x9 PR
BW+45x8 PR
BW+55x6+1 PR
BW+25x10 dropset PR
Seated DB MP
20x1x10 warmup
30x1x12 PR
40x1x11 PR
50x1x8 Tie PR
35x1x10 dropset
Rack Chins (w/ straps)
BWx8 warmup
BW+10x14 PR
BW+15x12 PR
BW+20x10 PR
BWx12 dropset PR
CGBP
45x1x10
85x1x8
110x1x10 Tie PR
115x1x10 Tie PR
95x1x11 dropset PR
Tried to go 110,115,120 after getting 105,110,115 last week. Need to stick with 105,110,115 for a while.
Hammer Curls
10x1x10 L/R warmup
25x1x12 L/R PR
30x1x10 L/R PR
27.5x1x10 dropset L/R PR
Need to start lighter, probably do 25, 27.5, 30 then dropset. Wasn’t happy with these so I did some cable bicep curls.
Cable Bicep Curls
40x1x10 warmup
60x1x12 PR
80x1x8 PR
50x1x11 dropset
Foam roll/Stretch/Stairmaster
NOTES: Average day. Rack chins felt good. Start lighter for hammers. 115 is a good weight for CGBP.
Little saturday update here. Still sore as shit from thursdays leg day. Foam rolling hurt way too much to even do so I’ve been massaging my legs. But damn!!
The time is getting closer to starting my journey on 5/3/1 and I couldnt be more excited! Heres what my 5/3/1 is going to look like:
Starting 1RM’s:
True 1RM: MP=115lb BP=175lb SQ=240lb DL=225lb
5/3/1 1RM: MP=105lb BP=160lb SQ=215lb DL=205lb
MP 5/3/1
- Dips (weighted): 3-5x6-10
- Seated DB Press: 3-5x8-12
- Rack Chins (w/straps) or Chins: 3-5x10-20 (RC)/ 3-5x5+ (C)
- Bicep work (FatGripz): 4x4-6 to a top set/ 3x15 same or ramping wt.
DL 5/3/1
- RDL (w/straps): 3-5x6-10
- Kroc Rows: 2x15+
- Abs (weighted or unweighted): 3-5x10-20
~Deadlift routine if it falls on conditioning day: - DL 5/3/1
BP 5/3/1
- Incline DB Press: 3-5x8-12
- Facepulls: 3-5x10-20
- Skullcrushers/CGBP/Cable Tricep PD (FatGripz): 3-5x8-12
- Bicep work (FatGripz): 4x4-6 to a top set/ 3x15 same or ramping wt.
SQ 5/3/1
- Front Squats/Leg Press (rotate weekly/biweekly): Wave1-5x5; Wave2-2-3x10; Wave3-8RM ramping wt. (FS)/ 3-5x10-20 (LP)
- Leg Curls or GHR: 3-5x10-20
- Calves work: 3-5x10-20
~Squat routine if falls on conditioning: - SQ 5/3/1
I play college lacrosse and we have practice M, W, Th as well as conditioning on T. So when you see the modified squat or deadlift day, that is the conditioning I am talking about.
Stay tuned, will be starting 5/3/1 on 8/24/10.
Last week in my hometown gym before I go back up to school!
Monday 8/16/10
Defranco’s simple six upper body warmup: First time I’ve done this, really liked it, going to continue it. Going to try out defranco’s agile eight on leg day.
Bench
45x1x10
95x1x5
115x1x5
135x1x3
155x1x3
170x2x3 PR Hell yeah!
135x1x8 dropset PR
Finally got that 170 2x3 and smoked it! Felt damn good!
Inc DB Bench
30x1x8
45x1x8
60x1x8 PR Hell yeah!
40x1x12 dropset PR
Kroc Rows
50x1x10 L/R
75x1x20 L/R PR
Didnt overdo it on the kroc rows, as my hip isnt 100% and I didnt want to aggrevate it, still a good PR.
Facepulls
60x1x10
80x1x10
100x1x15 PR
80x1x25 dropset PR
Skullcrushers(ez bar)
Weights listed do not include the ezbar weight, just weight put on bar total.
Barx1x10
20x1x12 (10 per side) PR
30x1x8 (15 per side) PR
10x1x16 (5 per side) dropset PR
Damn these felt great! Really good pump in the tri’s.
NOTES: Great day! Bench was good; get form really dialed in and focus on staying super tight! Inc DB’s felt good. Skullcrushers felt awesome and hit the tri’s really hard. Only downside was I did get a pain the back of my head when pressing heavy, began after 170 bench and during 60s inc db’s. Maybe it was the caffeine tablets? No idea, anyone else ever have anything similar??
Forgot to say I got me some chucks yesterday after my frees are now too small unfortunately. Love the chucks! Haha.
Wednesday 8/18/10
Defranco’s Agile eight lower body warmup
Squats (ATG)
45x1x10
95x1x8
125x1x5
145x1x5
165x1x3
185x1x3
205x1x2 PR (wasn’t mentally focused)
195x1x3
Squatted in the power rack so I could go real deep. Safety bars in the third hole from the bottom. Great depth and form, ATG. Dont normally do legs the day after indoor lacrosse, could have hit more on the 205 if I was fresh. Still felt great.
Front Squat (ATG)
45x1x8
85x1x6
115x1x10 PR
135x1x10 Huge PR!
ATG. Felt great. Huge pr with the 135x10!
RDL
45x1x8
95x1x8
135x1x8 PR
145x1x10 w/ straps PR
155x1x8 w/ straps PR
These were interesting. First time doing RDL’s. Felt pretty good. Really focus on form!
Seated Calf Raise
45x1x8
70x1x8
90x1x10
100x1x10 PR
115x1x15 PR
Controlled negative. Felt awesome.
NOTES: Overall awesome leg day. Everything felt pretty good. Keep up the ATG squatting itll pay off and plus, it makes you look so much more badass haha.
Great squatting man, keep it up. Is this 5/3/1?
[quote]ashylarryku wrote:
Great squatting man, keep it up. Is this 5/3/1?[/quote]
Thanks brotha. Nope not yet. After tomorrows workout update, the update following that will begin 5/3/1! Im pumped for it.
Thursday 8/19/10
Simple six upper body warmup
Dips
BWx10
BW+35x6
BW+45x6
BW+60x5+2 PR
BW+30x11 dropset PR
Seated DB MP
20x1x10
30x1x8 (w/ Fatgripz)
42.5x1x8(w/ Fatgripz)
55x1x6 PR
30x1x15 dropset (w/ Fatgripz) PR
Chins
BWx7
BWx6
BWx5
Rack Chins
BWx10 (w/Fatgripz)
BWx9
CGBP
45x1x10 (w/ Fatgripz)
85x1x10 (w/ Fatgripz)
110x1x10 (w/ Fatgripz) PR
-Took off Fatgripz-
115x1x8 (idiot grabbed bar!!!)
95x1x14 (w/ Fatgripz) PR
Bicep Work (cable bicep curls)
40x1x10 (w/ Fatgripz)
60x1x10
80x2x6 (w/ Fatgripz)(forgot to switch weight to 90 lol)
90x1x6 (w/ Fatgripz) PR
100x1x5 (w/ Fatgripz) PR
110x1x4 (w/ Fatgripz) PR
-Take off fatgripz-
70x1x12 dropset PR
NOTES: Not a bad day overall, but not happy with it. Wanted BW+60x6 on dips but couldnt lock out the 6th. MP I should have not let ego get in the way and did the 50s again or just bumped to 52.5s. Chins were subpar so I also did some rack chins. CGBP felt good except when this idiot saw my last rep of 115 going up slow and decided to run over and yank the bar up and rack it!!! Screw him! On another note, the fatgripz are pretty sweet! Did notice them moving a little bit on some things, but it could have been because I was really paying attention to them. You get a crazy pump from these things though!
Stay tuned for 5/3/1 guys. Heading back up to school saturday and 5/3/1 starts tuesday. Next update will be 5/3/1!!!
Just a quick little update for you guys. All moved in back up at school and ready to get back in the gym. Last workout was thursday and I’m using the time off until Tuesday when I start 5/3/1 as a deload period.
Lift strong!
[quote]pbclax1 wrote:
Just a quick little update for you guys. All moved in back up at school and ready to get back in the gym. Last workout was thursday and I’m using the time off until Tuesday when I start 5/3/1 as a deload period.
Lift strong![/quote]
Hurry up already!
Here it is TDA!
5/3/1 Cycle 1 Wave 1 Day 1- 8/24/10 - Tuesday
Defranco’s Simple six upper body warmup
MP
45x1x5
55x1x5
65x1x3
70x1x5
80x1x5
90x1x8 PR
Still trying to feel out the MP technique and all, but it felt pretty good.
Dips
BWx10
BW+35x6
BW+45x4
BW+55x5+1
BW+25x6 dropset
Dips felt heavy for some reason, hopefully just cause its coming off a week of a no lifting “deload” and just adjusting to the new gym environment.
Seated DB Press
20x1x10
30x1x8 (FG)
40x1x6 (FG)
50x1x6 ← Not happy with this!
30x1x10 dropset (FG)
Again, didnt really feel heavy, just felt fatigued.
Chins
BWx6
BWx6
BWx6
BWx6
BWx6
Chins felt pretty good. Felt strong doing them.
Cable Bicep Curls
40x1x10 (FG)
60x1x10 (FG)
80x1x6 (FG)
90x1x4 (FG)
100x1x4 (FG)
110x1x3 (FG)
70x1x13 dropset PR
Same story as dips and seated db press.
NOTES: Overall it felt great to start 5/3/1 finally. Really hope I start getting back to feeling good in the gym and hope its from a combination of a new gym environment and being on a “deload” week of not lifting.
5/3/1 Cycle 1 Wave 1 Day 2 - Friday 8/27/10
Foam Roll and stretch lower body
Deadlift
95x1x5 (DOH)
125x1x3 (DOH)
135x1x5 (DOH)
155x1x5 (DOH)
175x1x15 (DOH) PR
RDL
95x1x8
135x1x8 (straps)
145x1x6 (straps)
155x1x6 (straps)
165x1x9 (straps) PR
Can up weight next session, felt great.
Kroc Rows
60x1x8
70x1x8
80x1x16 PR
Abs (weighted cable crunches)
80x1x10
100x1x10
120x1x10
140x1x20 PR
NOTES: Great workout! Absolutely exhausted after. DL & RDL felt great; dial in and focus on form. Krocs were tough and I felt it in my hip some. Abs were light but torched my core.
5/3/1 Cycle 1 Wave 1 Day 3 - Sunday 8/29/10
Upper body foam roll and mobility warmup
Bench
65x1x5
80x1x5
95x1x3
105x1x5
120x1x5
135x1x13 PR
Inc DB Bench
30x1x8 (FG)
45x1x8 (FG)
60x1x4 <-No idea what happened, wasn’t in the zone I guess 
40x1x14 +2 rep PR
Facepulls
60x1x10
80x1x10
100x1x20 +5 rep PR (felt light; up weight next session)
90x1x26 +10 lbs +1 rep PR
Skullcrushers
Barx1x10
20x1x8 (10 lbs ps)
40x1x8 (20 lbs ps) +10 lb PR
20x1x24 (10 lbs ps) +10 lbs +8 rep PR
Bicep Work (Hammer Curls)
15x1x4 ps (FG)
20x1x4 ps (FG)
25x1x4 ps (FG) PR
30x1x4 ps (FG) PR
20x1x9 ps (FG) PR
NOTES: Great workout overall. Bench felt good, a little weird adjusting because bar rings were wider than the gyms back at home. Had to find a good grip width. Incline felt good up to the 60s and I just wasn’t in the zone for it. Facepulls, skullcrushers, and hammers all felt great with good PRs in all. Squat on tuesday! Hell yeah!
5/3/1 Cycle 1 Wave 1 Day 4 - Tuesday 8/31/10
Lower body foam roll warmup
Squat
45x1x10
85x1x5
110x1x5
130x1x3
140x1x5
160x1x5
185x1x10 PR
Front Squat
45x1x8
85x1x6
125x1x5
135x1x5
145x1x5 PR
150x1x5 PR
155x1x4 (fail #5) (so close to 5!!) PR
Lying Leg Curl
60x1x10
80x1x10
100x1x13 PR
70x1x20 PR
Seated Calf Raises
45x1x10
70x1x10
100x1x8
110x1x11 PR
NOTES: Squats felt great. ATG all day baby!! Felt I had atleast 2 more in me but didnt stay tight and breathe on the 11th so it dropped. Front squats felt awkward somewhat but went pretty well and of course were also ATG! 155 was tough, thought I had the 5. Def get it next time. Curls and calves felt sort of heavy, maybe lower the weight and really get full ROM. Great day overall, feels great! Wave 1 of Cycle 1 done already!
Solid PRs on every session man, good job! I’m ready to see you hop aboard the 5/3/1 train to gains 
[quote]ashylarryku wrote:
Solid PRs on every session man, good job! I’m ready to see you hop aboard the 5/3/1 train to gains [/quote]
Thanks man. Hell yeah! You know it!
Awesome job with the first wave. Doesnt it feel great hitting PRs every sessions : )?
Keep up the strong work man.
[quote]ebomb5522 wrote:
Awesome job with the first wave. Doesnt it feel great hitting PRs every sessions : )?
Keep up the strong work man. [/quote]
Thanks man! Yeah it feels awesome and its even better knowing what I’m doing is a great, time tested, proven to work program! Definitely gonna keep killing it!
5/3/1 Cycle 1 Wave 2 Day 1 - Friday 9/3/10
Upper body foam roll and mobility warm up
MP -SS- NG Chins
45x1x5
-6 chins
55x1x5
-6 chins
65x1x3
-5 chins
75x1x3
-5 chins
85x1x3
-5 chins
95x1x7 PR
NG chins were done on a bar approx 1" diameter, so I’d call it a fat bar.
Dips
BWx6
BW+25x6
BW+40x6
BW+50x8 PR Sorta sloppy last couple reps
Seated DB Press
30x1x8 (FG)
40x1x6 (FG)
50x1x5 Fuck! Felt like shit, what the hell!!
25x1x15 PR
Bicep work (DB Bicep Curls)
15x1x4 ps (FG)
20x1x5 ps (FG)
25x1x5 ps (FG)
30x1x4 ps (FG) PR
20x1x9 ps (FG) PR
NOTES: Not great but not terrible day. MP felt good, feel like im getting the form down. Need to make sure to push straight up though. Dips and seated db press felt shitty still. I need to eat more! I’m pretty sure thats the problem!!