didnt some random arm stuff, nothing real crazy. May do legs tomorrow
I saw on page 1 you were doing a 4th week of 5/3/1 using 100% as your weight. Are you still doing this? If so do you feel its any better than doing the 3+deload way? I did this for the first time my last cycle, mainly because I was going on vacation and had an extra week to waste. Didn’t want to deload and then take a week off. I was near resetting on several lifts so I basically used it to set a PR on 1RM since I don’t max out often. I am not sure if I will do that too often, after 3 weeks I feel like I am ready for a deload.
[quote]sufiandy wrote:
I saw on page 1 you were doing a 4th week of 5/3/1 using 100% as your weight. Are you still doing this? If so do you feel its any better than doing the 3+deload way? I did this for the first time my last cycle, mainly because I was going on vacation and had an extra week to waste. Didn’t want to deload and then take a week off. I was near resetting on several lifts so I basically used it to set a PR on 1RM since I don’t max out often. I am not sure if I will do that too often, after 3 weeks I feel like I am ready for a deload.[/quote]
it worked well for about 3 cycles. Then I hit a wall, bench and shoulder press stopped going up and those 100% lifts were getting too hard. Whereas with deads and squats I could have probably done 2-3 more cycles of 100% with those lifts.
[quote]sufiandy wrote:
I saw on page 1 you were doing a 4th week of 5/3/1 using 100% as your weight. Are you still doing this? If so do you feel its any better than doing the 3+deload way? I did this for the first time my last cycle, mainly because I was going on vacation and had an extra week to waste. Didn’t want to deload and then take a week off. I was near resetting on several lifts so I basically used it to set a PR on 1RM since I don’t max out often. I am not sure if I will do that too often, after 3 weeks I feel like I am ready for a deload.[/quote]
worked for 3 cycles or so, then it just became way to tiring, joints started to hurt. Deads could handle the punishment and squats could, but bench and military werent having it.
rack pulls 315x5, 365x3, 415x3, 365x5, 315x8
squats 135x5, 185x5, 225x3, 245x1, 265x1
low rows 180x10, 230x10, 280x10, 330x5
17 mins fat man cardio
worn out, i need a good nights rest and maybe a day off.
i think ill take today off, get back into tomorrow.
rack pulls 315x5, 365x3, 405x1, 455x1, 475x1, 405x6, 315x15
squats 135x5, 185x5, 225x3, 245x1, 265x1, 285x1 225x3 ss those with
chins bw x 12,10,10,8,5
db rows 85x15
leg curls 45x10, 70x10, 95x10, 105x5, 70x12, 45x15
low back was pretty fried after the last set of rack pulls
20 mins FMC, and 15 mins recumbent bike
bb incline 135x10, 155x5, 175x5, 195x5, 215x2- lost grove 175x10
bb decline 185x8, 205x5, 225x3, 185x12
hs incline 180x5, 230x5, 270x5, 230x5, 180x10
bb flat 13510, 155x10, 175x10, 195x3- went up easy lost grove
35 mins fmc and 10 mins recumbent bike
cb curl 60x8, 80x6, 90x3, 70x6, 50x10- not counting bar weight
cb french press 40x10, 60x8, 80x5,8
db curl 35x5, 40x5, 45x5, 50x6
cbcgbp 80x15, 100x12, 100x20
cbpjr 40x10, 60x10, 80x10
hs preacher 50x15, 75x10, 100x6, 105x4, 85x6, 50x15
vbar 110x10, 150x15,15 100x10 ss 50x10
tomorrow is deadlift day- im hoping to hit 475
30 mins recumbent bike and 10 mins fmc
deads 225x5, 315x3, 365x1, 415x1, 475x1- new pr 485x0, 415x2, 315x5
chins bw 15,8,8,8,10,10
db rows 85x12
neutral pull ups bw 7,6,6
475 struggled going up until i hit the knees then it was pretty easy and held it at the top for a couple seconds. Got cocky figured I could struggle out 485 gave it a couple mins rest and got it about 2 inches off the ground.
back is dead. deadlift pr is up about 25 lbs in 6 weeks
did 30 mins of a light jog- we are talking 4.5-5mph then rowed 3k meters.
hs press 180x3, 210x3, 230x1, 260x1 pr 270x0- got 1/2 way up 230x3, 180x8
db press 55x15, 60x12, 70x6, 50x12
seat db lr 40x15, 50x10, 55x6, 35x8
cable lr 25x10, 35x10, 45x6, 20x8
2 mile jog
10 min rower 1991 meters Level 10
goal is 10 min row 2500 meters at level 10
pretty happy with todays workout, i smoked 260 only 10 lbs away from my goal of 3 plates. I think in a couple more weeks ill get that up everything felt pretty light very happy with it. I guess i found a great preworkout meal, 3 plates of low mien, Mongolian beef. and 3 bowls of ice cream give you a great pump.
rack pulls 315x5, 405x5, 455x1, 505x0 got half way up left hand gave out, 455x2, 315x15
chins bw 12,10,10
bb rows 135x8, 155x8, 185x8, 225x5
hs low 135x8, 180x4, 135x10 ss 90x6- wts are per arm
2 mile jog
bb curl 60x8, 80x8, 100x6, 80x9, 40x10
cb french 40x10, 60x10, 80x8, 100x0- could have gotten least 4 reps but once i went back i came close to falling off the bench so i bailed
cbcgbp 100x10, 110x15, 130x5,8
db curl 40x6, 45x, 50x6
hs preacher 70x8, 80x8, 90x6, 100x4
dips bw x 20, 12, 8, 6
3 mile jog
now on to bowl of pasta then 30 mins later eggs and beef
tomorrow is leg today
deads 315x3, 405x1, 480x1 pr, 405x1, 315x5- 480 kicked my ass
squats 135x3, 185x3, 205x3, 225x3, 245x1, 265x1, 285x1
leg press 180x35
rower 10 mins
might do some ab stuff later tonight.