8/1
1a. MP barx20 95x10 115x5 130x5 150x5 170x16
1b. Chin ups 6 sets
2a. Bowflex chest press 3 sets
2b. Close grip pulldowns 3 sets
3a. Push downs 3 sets
3b. Db curls 3 sets
My youngest has summer hockey tomorrow night and Thursday night so I got the workout in tonight.
stringing some nice workouts togetherā¦ Are you going to run a program leading up to the meet or will you just show up and crush everyoneās hopes and dreams ?
Crush everyoneās hopes and dreamsā¦Bahahahaha.
Paul, Iām following 5/3/1. Iām really going to try and stick to the program.
8/1
Semi-sumo deads 295x5 335x5 385x6
Powertec squats 2pps+25x5x10
Late one tonight. This was all I had. Anything over 4 reps just sucks.
Dragged the prowler out today and pushed it around for a bit. I threw two 35ās on for some added resistance. I need to use this more often. I feel guilty it just sits in the shed.
8/7
1a. pause bench barx20 95x10 135x5 185x5 225x5 / benchdaddy 265x5 305x5 345x15 / bench 225x12
1b. bb rows 135x5 185x5 225x5 275x5 315x5 365x5 225x3x10
2a. push-ups BWx3x15
2b. neutral grip chins BWx5,3,5
3a. tri ext 3 sets
3b. db con curl 3 sets
Shoulders were feeling great tonight. Anyone having issues should try the slingshot or benchdaddy for a cycle or two.
Looking good Boss ! Prowler neglect is a fineable offense in NH , ya know ! some good volume on the BP work.
Thanks Paul. No helmet law. No seatbelt law. But we have a prowler neglect law?
8/9
8/11
1a. MP barx20 95x10 135x5 150x5 170x5 190x8
1b. Neutral grip chin ups BWx6 sets
2a. cg 2 board pause bench 135x10 185x10 225x5 275x5 315x5 225x10
2b. Bowflex 1 arm upright row 6 sets
3a. Powertec shrugs 3 sets
3b. Bowflex lying tri ext 3 sets
3c. 1 arm cable curls 3 sets
Shoulders felt great both with MP and the board presses. Iām hoping after this 6 week cycle I can either bench or use 2 board as a main exercise.
Iād like to call the walk I just took light conditioning but there some nasty hills out where I live. My shirt is soaked and my legs feel like jello.
8/14
semi-sumo deads (warm-up) 335x5 385x3 425x2 450x1
pause deads (just below knee) 315x5x2
5 singles stone lift
8/15
1a. Benchdaddy paused (warm up) 305x5 345x5 385x8 405x1
1b. Face pulls 10 sets
2a. Push ups 3 sets
2b. Chin ups 3 sets
3a. Rope push downs 3 sets
3b. Curls 3 sets
My youngest has a hockey game tomorrow night so I had to workout tonight.
Lots of good consistent lifting going on in here. Steve, the back must be doing okā¦I hopeā¦ hockey? its freakinā August !!!
You report your lifts like theyāre no big deal. Jeez. If I could lift even 75% of what youāre lifting, Iād switch to afternoons.
Paul, consistency is easier now that the boys have their licenses. Now itās forcing myself to workout when Iād rather be sitting on the couch.
Biker, youāre too kind. Thanks.
Iām picking up a seated calf raise machine tomorrow morning. I found it on Craigās list for only $50. So I can have shapely calf muscles.
8/18
17āā box squat barx10 85x5 125x5 170x5 215x5 255x5 295x3 340x3 395x1 425x2 445x1 295x3x5
Iāll do my assistance work tomorrow. (A lot of calf raises)
8/19
1a. Seated calf raises 95x5x12
1b. Light sldl x 5 sets
I can already see my calves growing.
8/21
Week 1 day 1
1a. MP barx15 60x5 80x5 100x5 120x5 140x5 160x3 180x1 200x5 210x1 220x1 140x4x8
1b. 5 sets face pulls, 5 sets 1 arm seated cable rows, 5 sets chin ups
2a. DB Preacher curls 3 sets
2b. Rope pushdowns 3 sets
Trying Jim Wendlers beyond 5/3/1.
Steve how does beyond differ from regular 5/3/1? I know, Iām fāin lazin and donāt want to look it up !
Iāll pull up a chair and follow alongā¦ hope all is well for you and yours.
Paul, the same basic concepts are in the beyond 5/3/1 but you can keep going past the work sets with heavier sets depending on how you feel that day. Then there are down sets with 70-75% for reps. The warm up sets are built right in.
For example today my workings sets were up to 425, 3 additions heavy sets because I was feeling good and the 3 down sets with lower weight.
8/23
