Day 78 Bench Press
Deload
45x8
65x5
75x5
95x5
DBBP 45x10x2
NCR 120x10x2
PD30x10x2
EZC41x6x2
Lat is feeling fresh, foam rolled and dug a basket ball into my armpit last night. Hurts so good I jizzed in my pants
Day 79 Squat
Deload
95x5
105x5
120x5
Front Squat
65x10x2
Leg Curl 75x10x2
Pallof press 20x10x1,30x10x1 (just trying it out to add into squat days)
45 Back Extensions 20 (these just feel so good I am going to do them a lot more)
Watching all these prowler videos is making me want a prowler so much I am going mad! Saving up for an econo.
5/3/1 Cycle 6
5’8" (still haven’t grown any in this direction!)
Approx 175lbs (sort of sloppy looking but the muscle is there)
Training maxes MP:90 DL:260 BP:155 SQ:195
5/3/1 Assistance
Military Press/ jog-
-DB MP 5x10
-Chins Varying Grips (P/S/N/T) weighted
-Dips 5x10
-DB Curls 5x10
Deadlift/sprint-Chin Throughout
-Deadlift 5x10
-Ab rollouts bridges/side bridges circuit 5x
Bench Press/jog-
-Dumbell Bench 5x10
-Cable Row Varying Grips (P/S/N/T)* 5x10
-Pressdown 4x12
-EZ Curl 4x5
Squat/sprint- Chin throughout
-Front Squat 5x10
-Leg curl 5x10
-Back extensions (endurance)
-Pallof Press Static holds
Warm up-
Foam roll
Jump Rope
Maximum Strength Warm-ups modified
3 sets- bar,5,5,3 of main movement before work sets.
*(P/S/N/T) Alternated in that order throughout cycles
Here we GO!
Cycle 6
Day 80 Military Press
Jump rope, foam roll, mobility work
Warm up:
45x5, 45x3
Work:
55x5
65x5
75x13 (C5 80x8)
Assistance:
MP 45x10x2, 50x10x3
Weighted Chins 25lb plate x 5,3,3,3,3
Dips x 10,10,10,10
DBcurl 20x10x4
Lat Pulldown Wide Pronated 90x10x2, 80x10x2 (working the end range of motion contracting the scapula at the bottom and holding it for a one one thousand count)
I also made a sled with a few chains, a tire, and some old play ground o rings I had lying around. It was all made possible by what I truly believe to be one of the most useful tools that every man should have an abundance of, D hooks. With the big chain inside it comes to around 105lbs.
And this video helped my shoulders a lot
If I start working on my shoulder mobility and health as much as I have been for my hips, hopefully my mp will sky rocket sooner than later.
Day 81 Deadlift
Foam roller, ump rope, mobility warmup
Warm up:
135x5,3, 155x3
Work:
170x5
195x5
220x12 (C5 215x9)
Assistance:
Trap Bar DL 155x10x4, 175x10x1
Ab wheel roll outs 5,5,5, 30s holdx2
I admit I am a Cressey fan boy
Did tire drags alternating between forward and backward drags until I could barely budge the damn thing…I am dying right now haha but that’s my kind of cardio!
Day 82 Bench Press (5)
Warmup:
45x8
95x3
Work
100x5
115x5
130x10 (C5 130x10)hmm
DBBP 50x10x2,45x10x2
PCR 135x10x3, 120x10x1
EZC 66x5x3
PD 45x8,8, 30x10
On the verge up plastering the walls with chunky soup, I hope I can down my shake in a few
Lesson learned, wait a tid bit longer after eating a large meal before training.
Note: Skinny fat bastard from work was there tonight and he was cracking up to his girlfriend about my bench setup, i have never seen anyone set up a tight arch in there so I guess it is a spectacle but damn I sure wanted to smash the bar through his face…breathe…in…out…ok i’m good JAMIE EASON TIME!
[quote]Remu_87 wrote:
Note: Skinny fat bastard from work was there tonight and he was cracking up to his girlfriend about my bench setup, i have never seen anyone set up a tight arch in there so I guess it is a spectacle but damn I sure wanted to smash the bar through his face…breathe…in…out…ok i’m good JAMIE EASON TIME! [/quote]
Awesome:)
Day 83 Squat
I need to start foam rolling more, haven’t in like a week
Warm up:
45x5,95x5,115x3
Work:
125x5
145x5
165x10 (C5 150x9)
Assistance:
Front Squat 105x10x2,95x10x2
LC 75x10x4
Messed around with this leg press thing, it wasn’t a real leg press, those things terrify me, but some sort of flat hack squat thingy, I worked up to 180x25ish
It’s funny that when I’m sitting in a comfortable recliner seat that I can lift more than I squat with ease.
Legs so wobbly that I biffed it and ate concrete going down the stairs so I also have a busted knee to go with todays session.
Day 84 Military Press
Running on nothing more than a few shitty protein bars and a thing of donut holes, got to blow some shit up though!
Warm up
45x6
55,3
Work
60x3
70x3
80x11 (C5 80x9)
Assistance
MP 55x10x5
Weighted chins 20x4,4. 45x1, -3. Bwx6,6
Dips 10,10,10
HDBC 25x10x3
LPD 90x10x2
Day 85 Deadlift (3)
Foam rolled and baseballed
Warmup:
45x8
135x5
155x3
155x2
Work:
180x3
210x3
235x11 (C5 225x12) This felt heavy as hell, I was being harassed to lower the weight gently so I got tired very fast, I usually just let the damn thing slam down.
Assistance:
DL 155x10x5
RO 5x4 The deepest part of my transverse is shredded, I’m glad I was able to activate that weak point and give it some good work
Going to run for about 20 minutes while dinner cooks.
Day 86 Bench Press (3)
Warmup
45x8
55x5
95x3
Work
110x3
125x3
140x8 (C5 135x10)
Assistance
DBBP 45x10x3
PCR 120x10x3
EZC 61x5x3
PD 45x8x3
FP 65x8x3
Day 87 Squat
Foam roll/baseball/tiger tail/Jump Rope
Warmup
45x10
95x5
115x3
Work (to box)
135x3
155x3
175x11 (C5 165x12)
I was dead set on hitting 10 reps, pushed out the 11th one and breathed for a few moments then dropped down for number 12 and got pinned so I ejected the bar and it rolled over into the cable machine haha talk about a bad time not to record! That would have been great.
Assistance
FSQ 95x10x3
LC 65x10x3
Situps 10,10,10,10
45Back Ex 10,25lb 10x3
Dropping my volume in preparation for my PT test coming up soon, I always have sucked at situps, I always cramp in my lats pretty bad whenever I do them from an old injury so the only time I ever do them is a few weeks before the test.
Did a light cool down jog for about 2 laps around the track, upper body days will be running days for the next few weeks.
Day 88 Military Press (5/3/1)
Foam rolled my entire upper body, haven’t done pecs in awhile, shit that hurt.
Warmup:
PVC pipe for about 20 reps
45x5,3
55x3
Work:
65x5
75x3
85x10 PR! (C5 85x8)
Assistance
MP 55x10x4
Chin 15lbx6,6,5,5
Dips 10,10
DBC 25x10x2
LPD 75x10x2x5sholds
Doing sets of 20 pushups every day about 10 times, situps are coming slowly, and the run will just take mental drive more than anything, I wish I enjoyed running but I just don’t haha.
Day 89 Deadlift
Foam roller
Warmup
45x8
135x5,3
155x3
175x1,1
Work
195x5
220x3
245x10 (C5 240x9)
Assistance
TBDL 185x10x2
Roll Out 6
Tonight, sit ups and running
I got some videos of my deadlift tonight but my computer is in the shop so I can’t upload them for awhile.
Day 90 Bench Press (5/3/1)
Warmup
45x8
65x5
95x3
Work
115x5
130x3
145x8 (C5 145x7) Fought for those last two reps, actually racked and reset with out stopping to get them in, this was one ugly ass set…
Assistance
DBBP 50x10x3
PCR 120x10x3
EZC 50x10x3
PD 35x10x3
FP 60x10x3
Kettle Bell Swings 35lbx 12,12,12
15 minute jog at 6% incline at 4mph
Just a thank you for following
http://www.thenategreenexperience.com/blog/the-hero-handbook
Day 91 Squat (5/3/1)
Warmup
45x8
95x5
115x3
135x2
Work
145x5
165x3
185x10 (C5175x8) Really just need to get used to the groove of the lift it appears, I felt at least 2 more reps in there
Assistance Madness
Front Squat 95x10x3
Glute Ham Raise on LPD 8,8,8 (sincei started leg curling these seemed a lot easier than the last time i did them)
Leg press thing 200x10x3
LC 60x10x3
Situps 25,20,15
45 BE 25,20,15
Going to just go walk on the treadmill for awhile, if i were to run right now i’d probably face plant into the asphalt.