Dynamic effort bench
45/5/5
95/3/3
135/3/8 this felt way to heavy was switching the grips running the old school westside cycle
Incline
115/10,8,6 new rep scheme im trying
Barbell close grip extension to the chin couldnt touch the chin because my arm got in the way
40/10,8,6
Close Cable row 90/4/10,5
ME Lower
Med ball viking throw 8 best rep went a couple feet past volleyball line
Hang clean 110/3,125/3,140/3
Squat walkout 10 sec each set 135,185,225,275,315
Trap bar shrug 135/10,8,6
Had to do most of the assistance work first because I couldnt get the power rack
Reverse Band Deadlift pin 11
135/1,185/1,225/1,275/1,315/1,365/1,405/1 had some strain at lockout but got it pretty easy
455/0 got it about an inch above the knees and couldnt lock it out I think I might have gotten 425
Upper ME
Reverse band Bench had the black bands with 3 holes open at the top
45/5/5,135/3,155/1,185/1,205/1,225/1 this rep wasnt bad as soon as I touched it wasnt that I couldnt touch the negative just felt awkward,245/1 had no spotter so i quit here as this was a grinder
Yates Row 135/10,8 these both sucked i really couldnt feel it working I did the last set supinated and it felt much better 6
Upright row 40/5/10 really focused on form here I used to have a problem turning these in to high pulls
DE SQ/DL
Box squat 12 in box with doubled mat 150 black bands/10/2 the sets werent extremely fast but the upper back technique was pretty good did 3 workup sets 185 black bands/2 these sets were about the same speed as the work sets,205/1 this was almost as fast,225/1 this set was a grinder at the top
Reverse band DL at pin 11 245/10/1 these sets felt pretty good
Close Stance GM to the DL start 115/10,8,6 My lower back was cramping by the I made it to the DLs at this time it was really locking up but the reps felt fine this is a lift that should improve my DL
DE bench
continuing the old school westside cycle
150/8/3 I watched a the promo for the efs bench video and I started to adjust my setup it felt alot tighter as I started to grab the bar underhand first then get into position I will be buying the dvd as soon as school is out
BB extension to the chin 50/10,8,6 Form wasnt perfect but I worked hard here
Military Press 95/10,8,2 this was really tough
Upright Row 50/5/10 First couple sets werent bad last 2 were tough can already feel some soreness in my traps and rear delts
Was looking ahead to this summer. Due to the gym I’ll be training at (the Y) not having a power rack I’ll be running 5/3/1 again this summer
Forgot to mention I did a 400m row in 1:48 before lifting
Took a couple of days off due to feeling really sick and changing programs
I am switching to the 5/3/1 BBB challenge for cardio i will be walking at least 4 days a week and running 40s twice a week I will start doing 6 sprints a day and up the amount 1 per week during the deload weeks I will reduce the volume by 60 percent
Going back to this log since im no longer doing mountain dog or BBB type training. The plan now is to do 5/3/1 followed by DC style rest pause training. I’m still battling a pulled groin and a strained inner thigh so all leg work will be mobility type.
5/3/1 bench day 5s
45/5
95/5
125/5
145/5
160/5
Seated military Press
45/10
95/10
115/7 2 2=11
Close grip thumbless
45/10
65/10
95/10
115/10
135/7 4 4=15
knocked out some squats with a broom stick and stretching
Lat Pulldown Wide 130/15rp PR
Yates Row 135/13rp forgot to not rp these
Seated Leg Curl 90/15rp
Press 125/5 way tougher than it should have been
Incline 135/10 5
Close Grip 145/7 4 1
[quote]mustangwrestling wrote:
Bench
5/3/1 110/5,130/5,145/10[/quote]
I am also doing a 5/3/1 but I kind of custom mine to what I need done. For this work out right here, you should try to do 5 different weights for a set of five. I.e 100/5 115/5 130/5 145/5 155/5. This will but a better strain on the muscle an helps build strength. but that is just my opinion. I kind of got a question to, you wouldn’t happen to be attending UWO of london Canada? because our University team here is named mustangs.
[quote]mustangwrestling wrote:
Going back to this log since im no longer doing mountain dog or BBB type training. The plan now is to do 5/3/1 followed by DC style rest pause training. I’m still battling a pulled groin and a strained inner thigh so all leg work will be mobility type.
5/3/1 bench day 5s
45/5
95/5
125/5
145/5
160/5
Seated military Press
45/10
95/10
115/7 2 2=11
Close grip thumbless
45/10
65/10
95/10
115/10
135/7 4 4=15
knocked out some squats with a broom stick and stretching[/quote]
-_-
You switch programs too much.
@Texican this one is going to stick i just can’t do legs get bored doing only upperbody
@Rob no I live in Georgia mustang was my high school. I would stick with the main lift as Jim has it in the book. However the warmup sets will make it closer to what you are saying. I don’t always list my warmup sets but I begin every workout with an empty bar.
Wide Grip Lat Pulldown 145/7 4 1=12
Yates Row 115/8,95/12
Preacher Curl bar as 0lbs 30/10 4 1
Hammer Curls 20s/10 5
Seated Leg Curls 95/10 5=15
Bench 180/5
Did the DC Chest stretch with 25s for about 20 sec
Seated BB Press 115/15rp
Tried the DC Shoulder stretch
Reverse Grip Bench 115/15rp
Press 135/3
DC Shoulder Stretch 23 sec
Incline 145/15rp PR
DC Chest Stretch w/20lb DBs 32 sce
Close Grip Bench 145/15rp PR
DC Tricep Stretch w/25lb DB had trouble with hitting the top of the bench
Good session really liking the rest pause sets
Wide Lat Pull 145/15rp
18 sec hold just above head w/118
4 sec Hang
Ez Curl 30/15rp
Did a crapload of mobility work
Got to the gym tonight and this lady at the front desk whose always causing problems was giving me trouble as a visitor and now I only have 2 more visits and I have to pay 5 dollars a visit the new plan is twice a week same amount of work also I’ll be going in at 9 at night when theres less people there and usually some girl my age working
Bench 45/5
95/5
125/5
145/5
145/15 thought I had it at 165
165/10
Chest Stretch
20s/30sec
Close Lat Pull
131.5/15rp
5 sec hang
Seated BB Press 125/10rp
Shoulder Stretch 20sec
Preacher Curl 35 bar/14rp
First post in a long time…
Bench
125/5
145/5
165/8 the bar felt heavy in my hands
Incline
95/10
110/10
130/8 2 had to rack the bar and then unrack and hit the last 2 reps
Fat Grip Pendelay Row
95/6,6,4 I didnt want to go any lower than 95 due to the range of motion
Now for the interesting part. Last week at my house I started having these terrible pain in my balls. I dealt with it for a couple days and finally got into the doctor. By this time my left testicle looked almost twice as big as the right one. Turns out it was just inflammation, but for awhile there I thought I was dying.