4/20/15
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 335 x 5, 325 x 3, 310 x 2
Bench With Band:
255 x 4
Cable Crossover:
4 sets x 10 reps x 50
Incline Flies:
4 sets x 12 reps x 40
Today was great. I felt strong and although the heavy sets were not easy, they were not hard as well. If I can get 340 x 5 next time, a deload will follow.
I love the days when the heavy sets feel really manageable.
And squats are a panacea. Don’t you know?
335x5 is strong work.
Thank you
4/21/15
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 370 x 5, 425 x 5, 480 x 1
Rack Pulls (Sumo):
425 x 1
475 x 1
520 x 1
575 x 0
495 x 2
Laying Leg Curls:
4 sets x 10 reps x 140
This morning was a little rough. I did not sleep well, so I had low energy. Despite that I was able to get done what I wanted (other than 575 rack pull). I doing 5/5/1 deads for a few more weeks.
Once again the rack pulls were just below the knees. This is for no other reason than I can only stand in stacks of two plates. I don’t want to slip and break my neck by going three high.
Very strong, solid work. You are a well rounded lifter.
I’m reading all you guys and I sometimes think I ought to train for a 3 lift contest, regardless of how bad it’ll look, just one more.
Lots of strong lifting in here and the deads look great.
Thank you sirs. One day at a time.
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 410 x 5, 435 x 5, 470 x 5
Front Squats:
225 x 5
245 x 5
275 x 5
295 x 5
Leg Extensions:
4 sets x 10 reps x 225
4/25/15
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 340 x 5, 330 x 3, 315 x 2
Bench with Band:
265 x 4
Cable Crossover:
4 sets x 10 reps x 55
Incline Flies:
4 sets x 12 reps x 45
I got 340 x 5, which means I’ll take a deload for bench. My goal is to get 350 x 5 before my next meet prep. I’ve been doing a 5/3/2 set up for a few weeks and I really like it. The second set is challenging since I’m already tired from the first. The last set has been pretty easy, but I want to leave something in the tank.
I also started taking ZMA about a month and a half ago. After doing some reading I found studies that ZMA had a positive impact on strength. I’m not sure how much ZMA has had to do with it, but I’m sleeping well and getting stronger.
Nice lifting. You’re a strong dude, what weight class do you lift in?
How much off your strength have you built using 5/3/1 out of interest?
Thanks for checking in Farmer. I normally compete at 242. Also, I have not done a full on 5/3/1 for a long time. I did 5/3/1 for a couple years, before I got board with it. I still go back to it as off season work.
4/26/15
Reverse OHP:
45 x 10, 65 x 10, 95 x 10, 115 x 10, 135 x 10, 155 x 10
Front Raises:
4 sets x 10 reps x 50
One Arm Press:
4 sets x 10 reps x 45
Seated Pulls:
4 sets x 10 reps x 220
DB Shrugs:
4 sets x 25 reps x 100
That was all I had time for today. It was light and easy, but gut the blood flowing.
I’ve been doing the ZMA thing forever and I love it for good sleep and upping recovery as well as the possibility of improving testosterone numbers. Strong work my friend.
Thanks. I like the ZMA so far as well.
4/29/15
CG Bench:
135 x 10, 185 x 10, 225 x 10, 245 x 10
EZ Bar Skull Crushers
2 sets x 12 reps x 75
2 sets x 12 reps x 95
One Arm Extensions:
4 sets x 15 reps x 35
Rope PD:
4 sets x 20 reps x 100
Poundstone Curls:
45
35
DB Curls:
50 x 10
45 x 10
40 x 10
35 x 10
Treadmill:
10 minutes
I was trying for somewhat of a lighter weight / higher rep day. It’s been a while since I worked on CG bench, so that was nice.
4/30/15
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 375 x 5, 435 x 5, 490 x 1, 405 x 3
Rack Pulls:
435 x 1
485 x 1
530 x 1
575 x 1
505 x 2
Laying Leg Curls:
4 sets x 10 reps x 140
Plenty of energy this morning. All the lifts felt strong. For the 575 rack pull I had a grip issue and really did not lock out, but it was close enough for me to count.
That’s a lot of pulling in one session. Nice work.
Thanks Dave.
Deload Bench:
135 x 10, 185 x 5, 225 x 5, 245 x 5, 275 x 5
Deadpress:
225 x 1
245 x 1
275 x 1
Incline Flies:
4 sets x 12 reps x 45
Svend Press:
3 sets x 50 reps x 3 plates
1 set x 50 reps x 4 plates
Just some deload work.
Your top deload bench is a big day for me.
We all have our strengths GV. I can’t touch your squat.
5/7/15
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 380 x 5, 440 x 5, 500 x 1
Rack Pulls (conventional):
445 x 1
495 x 1
540 x 1
575 x 1
Laying Leg Curls:
4 sets x 10 reps x 145
Today was kind of mixed bag. A young guy was already deadlifting when I arrived. He was trying to learn how to pull, and asked for my help. Since we were working together, and I was trying to show him how to pull, my warm ups were conventional. I went back to sumo for the heavier sets. I just missed lock out at 500, so I’ll repeat everything next time.
On the flip side I was much closer to locking out on the 575 rack pull.
5/8/15
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 345 x 5, 335 x 3, 320 x 2
Bench With Band:
270 x 4
Crossover:
4 sets x 12 reps x 55
Incline Flies:
4 sets x 12 reps x 50
I think 345 x 5 is a five rep PR. At least for the old broken down version of myself. When I was in college I was pretty strong, and I probably was doing much more. Of course I was also 25 years younger and about 50 pounds lighter too. The first three reps were pretty easy, while the last two took some struggle. I’m pretty proud of the progression I’ve made since my meet in March.
5/9/15
Reverse OHP:
45 x 10, 65 x 10, 95 x 10, 115 x 10, 135 x 10, 155 x 10
BB Shrugs:
405 x 10
425 x 10
455 x 10
475 x 10
495 x 10
Front Raises:
4 sets x 10 reps x 55
One Arm Press:
4 sets x 10 reps x 45
That was all I had time for today. I have a day filled with work around here and then at my parents’ house.
Nice work 345 x 5 is real strong.