first lame deload workout of the week. it was needed though. tired and burnt out as shit today
worked up to 225 on squats and 85 on ohp. did some light accessory stuff
had another deload workout
actually enjoyed it
will be incline benching on saturday I think, then deadlifting and so on and so forth
deadlifts worked up to 225, bench i worked to 135
did some accessory bs
note: add dips to bench day
cycle 7
inc bench:170x11
last one was a bit of a grinder, didn’t want to risk it. damn.
db bench:85x3
80x4
70x8
60x8
50x10
dips:4,4,5
hurt shoulder a bit…
flyes:
25x10
20x16
30x12
i’m sick of not making any prs. If it keeps going like this im not increasing weight next cycle. I neeeed to eat more.
deadlift:
305x13
comments:fuck yeah.
good mornings:
145x8
155x6
155x8
pullups:
bw 25x5 drop set–> 2 reps
bwx7
burnt out didn’t push it.
rows:
135x10
205x6
205x6
185x14
ohp:
thought i was gunna max, did 135 and it just felt slow. so i went for my reps and pulled out a nice little 1 rep pr…i think
125x12
curls:
100x6
90x8
70x14
skullcrushers:
60x14
60x12
60x12
laughable weight, this is the first time ive done a tricep isolation in months
arms got pumped as shit. it was fun
shrugs:
255x14
245x14
225x14
reverse flyes:
20x10x4
squats:
285x10
for no real squatting in almost 2 weeks, not bad.
lunges:half of gymx4(45lb dbs)
not going for weight here. Huge steps.
ab madness:
twist crunchesx crunches x lying leg raises x jackknives x alternate toe touches (3x15)
oblique crunchesx15x2
medium weight medball situps 1x10
killlled my abs. Trying to develop that core strength stamina…
o and some calve raises
255x14
270x12x2
shiiiiit.
inc bench:180x4
spotter pulled fifth rep up, i got it about half way but there was no way it was going fully up. Barely used triceps atall, all the weight focus was on chest. Still, depressing considering I had 185x4 last cycle and i thought that was shit… regardless of all this, i still think im going for 225 next week.
db inc bench:
85x5
80x4
70x7
60x8
50x12
flyes:35x10
30x10
25x12
really felt in my chest. I know i’ve been saying this for like th e past two months but i feel like my mind muscle connection gets better every time. I actually had a legit chest pump! it was crazy
dips:bwx6
bw 15x3
bwx5
felt good.
o and i ran hills. felt damn bad… but good
fuck. For some reason i thought Jim Wendler’s words of wisdom when it comes to running hills did not apply to me…
my deadlift fucking sucked today. Not even worth posting the numbers.
i feel like crying…
ok. Here’s the new plan. Go for prescribed reps the rest of this week and next week. Then start cycle 8 with the same training maxes.
ok…
cycle 7 week 2
ohp:
130x3
felt good.
shrugs:225 for 30
reverse flyes x2sets
left
8 hills
squats:
worked up to 300x3
im lovin this prescribed rep thing. It’s like a deload without deloading! Definitly a tool i will use more often in the future. O and squatting with fried abs sucks. This bitch was supersetting bar squats(i shit you not) with leg curls and calve raises on leg press. JESUS. It took her about 45 minutes. So i did my abs first.
abs:
decline situps:
bwx12 to get a feel
25x6 dropset—> bwx4
12x8 dropset—>bwx4
Loved these. Once i figured how to get on to the godderned contraption after studying it carefully for around 10 minutes it was great. Definitly a staple in my weighted ab training.
weighted situps:
10x8x2
hard to go heavy on these, nothing to stabilize my feet.
twistcrunchesxcrunchesxlegraisesxjacknivesxrussiantwist
3x15
goals for tommorow
goin hard. Been sittin on my ass at home eating like a motherfucker, I’m ready.
inc bench:
190x3
db inc bench:
90x3
flyes:
40x6-8
dips:
bw 25xwhatever i can get
perhaps work into some flat benching, finally.
inc bench:
190x2
alright. Better than one…
in other news, im switching to flat bench as my main exercise. Tried it out and my shoulder felt good
flat bench:
135x10
155x5
175x5
185x5
Siked to see what i can do fresh/after training flat bench. It’s been hella days!
db inc bench:
85x3
70x8
60x8
not suprised, burnt out from flat pressing.
db flyes:
40x6
30x10
dips:
bw 25x6—>bwx2
bwx25x4—>bwx2
training maxes for next week(not deloading)
Flat bench:205
Squat:340
Deadlift:355
Overhead Press:145
work with 1rm on 1st and 3rd weeks
goals for tommorow:
deadlift:345x3
pretty conservative, i’m sure i can get this
good mornings:185 for reps
pullups:
35x3
25xwhatever
bwxwhatever
rows:
205x6 with good form
9 hills. fuck that was hard.
fuuuuuuckkcckckckck
my workouts have been sucking fucking dick. I’m thinking about quitting 531.
Deadlift:345x1
no chalk.
Pullups:
35x2 then bwx4
bwx6
bwx5
rows:
135x10
195x10
185x12
some guy was hogging the rack, no good mornings
I’m changing my workout from this bodybuilder shit to triumvirate.
pretty much exactly the book triumvirate template.
saturday-531 Flat bench
DB incline bench 5x10
BB rows 5x10
sunday-531 Squat
lunges 5x10
tuesday-531 Overhead Press
5x10 pull ups
5x10 dips
thursday-531 Deadlift
Good mornings 5x10
Decline Bench Situps 5x12
Did cosgroves evil 8 twice with 85 lb bar weight
first time i used 1 min rest intervals probably took me around 12 minutes
second time 1.5-2 probably took me around 15 minutes
lower back was totallly fried. Icing it and what not hopefully it won’t be sore tommorow pressing
531 day, Last Week of Cycle 7
OHP:
110x5
125x3
140x4PR
Shrugs:
135x15
225x10
275x8
Curls:
100x5
Yeah, curling for 5 reps, come at me bro. idgaf, i wanted to hit the 100lb bar.
90x8
90x6
Supersetted with---->
Skull Crushers:
70x10
60x12
60x12
DB shrugs:
75’sx3482098(I estimate around 50-60 reps)
I didn’t get the best contraction with the bb shrugs, decided to finish them off with this. Workout felt good. I’m stimulating not annihilating!
cycle 7 last day last week
Squat:
315x5
lunges:
50’sxgymx2
decline situps:
bw 10x8
bwx8x4
calve raises:
285x12x3