just getting to putting in yesterdays workout
dead lifts
240x5
255x3
285x6 (used straps, failed on lockout at the 7th)
abs, no squats after this.
I’ve liked 5/3/1 but I’m not going to be able to keep this schedule with school and work–I think after this cycle I may go to a Tuesday/Thursday/Saturday split, or maybe a Saturday/Monday/Wednesday split. I have obligations on monday and tuesday for the next 4-5 weeks, that’ll keep me out of the house a lot, and on some wednesdays, and a lot of weekends. Calendar planning is not my strong suit.
yesterday’s workout:
Bench
180 for 5
205 for 3
230 for 5
pull ups between sets.
I’m moving off of 5/3/1, mostly due to scheduling issues. I’m going to a Sunday/Thursday split and hoping that I can (usually) work in at leas ta short deadlift session on Tuesday. Figured I might as well go toa full body, higher volume routine on on Su/Th to make up for the fact it’s only 2x a week
Today:
Squat, 200. 2x8, 1x5
bench, 190. 2x8, 1x5
RDL: 155, 3x8
DB rows: 3x8 with 55–these were easier than expected, going up 5-10 lbs next time
curls: 85, 2x8, 1x6
deadlifts: 245 for 8, 7 and 6
OHP 135 for 2x8, 1x6
Had to leave for class at that point.
sqat:
200 for 3x8
bench: 190 for 3x8
DB rows: 75 for 2x8, 1x6
curls: 85, 2x8
squat 205 for 2x8, 1x7
OHP 2x8 1x7
1 pullup between sets each time
holy crap. missed 3 weeks between work and newborn.
Headed out to today and didn’t get my whole workout in. Decided to start light and it still kicked my ass
squat: 2x8,1x6 with 185
bench: 2x8, 1x2 with 185
curl: 1x8, 1x5 with 85
I’m blaming lack of sleep and poor diet for the last couple of weeks…hopefully as Samuel gets an actual sleep schedule it’ll get better but right now sleep is coming in 2-3 hour chunks.
deadlift: 225 for 3x8
OHP: 115 for 3x8
2x1 pull ups…owch. failed on the third one.
squat: 3x8 with 185
OHP; 1x5 with 135, 1x4 with 185
bench: 1x8 with 185, 2x3
squat: 3x8, 195
OHP: 3x8, 125
deadlift: 225, 3x8
bench: 185, 3x8
got sick this week, had to offset my schedule so I lifted Saturday instead of Thursday. Next week will be M/W/F
squats: 205 3x8
OHP: 130 3x8
squats; 215 for 2x8, 1x5, damn damn damn
bench: 190 3x8
deads: 245, 3x8 (straps used on last set)
OHP: 135, 3x8! Finally.
lifted today, it went horribly. Not sure why–just hadn’t recovered I guess?
Squats: 215, 1x8, 1x6
bench: 195, 1x6, 1x4
Should have been much better–I don’t know if I just need to allot two days after deadlifts maybe? Or if it was lack of sleep (kid being fussy) or what.
edit: woke up Saturday AM with a fever and been sick ever since :X Think that probably explains it.
w00t.
back to an upper/lower split since life has normalized
3x8 all lifts
OHP: 135
Preacher curls: 65
DB rows: 55
Deadlifts: Was shooting for 3x8, didn’t manage
265, 1x7, 2x5
Lunges: 25 lb plate, 3x8
bench: 195, 2x8 1x7
curls: 70, 3x8
DB rows 60, 3x8
Had an accident (didn’t quite pass out) on squats 1st set yesterday with 205 so I tried to make it up today and it didn’t go for shit. got 6 reps with 205 and failed in the hole, just threw 185 on to finish up 2 more sets. I’m not sure why it happened because I’ve done 205 before, but next week I’ll drop down to 190 for 3x8.
Did bench for 3x8 with 185 and curls for 3x8 with 75 afterwards.
OHP: 145. 2x8, 1x6
Curls: 80 lbs, 3x8
db rows: 65 lbs, 2x8, 1x5