Deadlifts
155x5
205x5
245x3
295x5
335x3
375x4 (blah)
225 3x10
Looking forward to a deload week as I am really starting to feel beat up. Not looking forward to drill and getting treated like a kid.
Thanks for the tip and I may just try that out when I reach a big plateau but as it is I do like the progress I am making with 5/3/1. If I remember correctly when I mentioned my heart was going to explode I don’t think I took a breath the entire set…
I did some light dumbbell pressing wednesday
Today
Squats
135x5
225x5
275x2
315x1
365x1
385x1 supposed to deload but hit a 40 lb pr instead
I did some light dumbbell pressing wednesday
Today
Squats
135x5
225x5
275x2
315x1
365x1
385x1 supposed to deload but hit a 40 lb pr instead
Military Press with 7 pullups
65x5
80x5
95x3
105x5
120x5
135x7
Overhead Dumbbell Press with 7 pullups
35s x10
40s 2x10
Reasons why you should be able to carry into the gym:
- You are running late on your favorite day (squats) and both racks are taken.
- 1 rack is taken up by a 140 lber doing some half hearted cleans and wonky push presses with 6 minute breaks in between sets
- The other Is taken up by CURLS!!!
Anyways I did some light benching for sets of 5 up to 205 and front squatted (off of the bench) 275x2
I will just count today as a wash and squat tomorrow I guess
Squats
135x5
185x5
215x3
235x5
265x5
300x10
Front squats
185 3x10
I was playing with a wider stance today and it actually felt more comfortable to have my feet about a foot outside if my shoulders. I don’t know if it made any difference in my strength, which I take it as with a little practice it should help a lot.
Bench with 5 pullups
115x5
135x5
165x3
185x5
205x5
235x7 (just can’t seem to get that 8th rep at 235… but I can do 7 with 10 more lbs. Just don’t know. I guess I should eat more food)
Dumbbell chest press with 5 pullups
55s 3x10
Facepulls
80x10
90 2x10
OHP with 7 pullups
65x5
85x5
95x3
115x3
125x3
140x7
OH dumbbell press with 7 pullups
35s x10
40s 2x10
I know I know I skipped deadlifts again but 60 hours a week at work in a truck shop wears on your back a little
Squats yesterday
135x5
185x5
215x3
255x3
285x3
320x7
Front squats
185 3x10
Bench with 5 pullups
135x5
165x3
190x3
220x3
245x6
Dumbbell press
55s x10
60s 2x10
Dips
3x12
Back flies
10s x10
15s 2x10
Hang cleans
135x3
155x3
175x3
Deadlifts
205x5
245x3
285x3
325x3
365x6
225 5x10
Squats yesterday
135x5
185x5
215x3
255x3
285x3
320x7
Front squats
185 3x10
Miltary Press with 7 pullups
65x5
85x5
95x5
120x5
135x3
150x4
20 dips
Woke up late so no real time for secondaries.
Squats
135x5
185x5
215x3
265x5
300x3
340x5
Front squats
185 3x10
You know 5 12 hour shifts start to where on you after 6 weeks straight of them…
Bench with 5 pullups
135x5
165x3
205x5
235x3
260x3
285x1
Dips
20
Add 45 lbs
7
8
Back flies
15s 2x10
20s 1x10
Seated cable rows
85x10
100 2x10
Hang cleans
135x3
155x3
175x3
Deadlifts
205x5
245x3
305x5
345x3
385x4 (The last one I might not have quite locked out but I am counting it)
225 3x10
Did some light DB pressing for deload yesterday.
Supposed to be deload squats today but figure I will just do those tomorrow. I ended up working up to 275 for a very easy single. I then decided that was too easy and tried 295 which flew off of my chest but could not lock it out. The next time wasn’t even close. The guy I was working with then made 355 look easy and I think I died a little inside. Oh well maybe I will try it again in another month or two.
Deadlifts
135x5
225x5
275x3
315x1
365x1
385x1
405x1
425x0 (got it to my knees but it wasn’t even close)
Squats
225x5
225 4 sets of 2 practicing walkouts
And white tail bluff in potosi is a magical place if you want to spend a vacation not relaxing.