weighed in at 204.2… kind of weird
dead 245x3, 275x3, 310x7… grip was going pretty bad I think I could have had 10 reps easy
deads 225x5x10 did all 50
good mornings 95x4x6. I noticed last I time i did them I was bending my knees so I lowered the weight this week and made sure I did them right
felt like doing military press 95x10, 115x5, 135x2 could have done a couple more but as i was raising the weight on the 2nd rep i farted and lost my concentration so i racked it and left.
The other day I went into the gym and did 4 sets of bench, nothing felt right I called it a day and ran for a little bit. I took basically 2 days off and ill be going to the gym today to do Chest, I expect it to be a pretty good workout with the rest and the fact I just ate 3 oatmeal pancakes Im feeling pretty cool right now.
Incline Bench 155x3, 175x3, 200x8
Incline DB 75x5x10 got 46
Db extensions 80x5x10 got 50 raising to 85
Free motion flies 15x3x15 all 45
Curl Bar 25 per sidex4x10 got 40 raising to 27.5 per side
Db curl 35x4x10 got 40 keeping same weight
overall a solid workout, only problem was the final set of bench. I think if i gave myself another 1 or 2 rest I could have gotten at least another rep.
I might do a light jog tonight, tomorrow is squats.
I decided for my next round of 5/3/1 im going to do the boring but big routine. My est 1 rm on deads has gone up about 35 since the first round, im on my 2nd week of the 3rd round. My military has gone up roughly 12-15 lbs, bench about 20. But squats have stalled, im sure 95% of it is because im making sure im going deep so when i started this program i probably didnt use the correct weight. Im hoping with the extra sets ill increase my squats.
squats 185x3,200x3, 225x10- same est 1rm as the begining of this month
leg press 490x2x15 very easy raised to 590x15
romans 205x5x10 easy raising to 225
Ill be doing military press early tomorrow morning. Hopefully ill be increasing my est 1rm.
military 100x5, 110x3, 125x12, 140x4. Kinda blew my load on 125x12 but tried to set a new max and lost it on the 4rep
wt dips 5xfailx25 got 50 reps. raising to 35lbs
db press 60x5x10 only go 40. I believe most of that is from the wt dips i may lower next week
back today, didnt sleep all that well. Had a crazy dream, which was made ever more weird by the fact I dont like this genre of music but I dreamed that trace adkins was a half zombie half crazed mad man trying to kill me and the reno 911 sherrifs dept and I were trying to kill him.
On another note ill be trying to hit 230x10 on the lat pds today, every workout my goal for the final lift is 10
Lat pd 215x5, 220x3, 240x6… im at the point where it takes more effort for me to get the weight to the starting point than it does to do the rep. Right now im about 207-208, so i lack the girth to get 240 down
pull ups 5xfail 35 reps again fuck!
bb rows 185x5x10 48 reps
barbell curls 95x4x8 got 30
hammer curls 50x4x10 got 40
im taking tomorrow off, going to work a lot on school stuff.
im supposed to take a day off and just go to school today, but as i was leaving for school i realized i left my keys in my roommates car when we went out last night. He and I both have school all days mon/wed and he stars about an hr before I do, so ive been sitting here since 9am today watching espn and doing some studying. Ate a lot of food, its about 98 degrees out so im not going to walk around. So basically I decided that im going to lift tonight, i think just a random shoulder/tri/ab/cardio.
Im also thinking of changing my back routine up by dropping lat pd to my accessory lift and pull ups as my main lift.
Random shoulder workout
military 135x3,4,5,4,5
upright rows 135x4x8
close grip bench 135x4x10… this is the first time i did close grip in close to 6 months just trying to get used to the movement again
lat raise 20x4x15
rope pull downs 55x4x12 got 46
slow jog 1 mile
Im trying to work on my military press, i can throw up 125 with ease 10+ reps but i struggle with 135 my goal by the end of october is 135x10
should have taken today off, I really need to get better at taking days off. The problem is a feel fine, but when I start lifting I can tell I am low in the tank. Either way today was deads
dead 260x5, 290x3, 325x5… grip was going, not happy about that
dead 245x4x10… Cut one set back was fried
goodmornings 95x5x10 i think i finally got the hang of these, I found that if i use the pad… (i know, im a bitch) that i can position the bar better and do these corectly.
after that i wanted to do more, but knew i should leave.
Today was a lazy day, I should have been studying for the 3 exams I have on wednesday instead I sat around the house watching espn. I did manage to think about what I am going to do after 5/3/1 is done, my basic plan right now is it do 1 more round of it and this is where I got stuck
I want to focus more effort on bench, so I was thinking of doing bench 2x a week one heavy in a power rack the other light day.
I also found a squat routine that looks pretty sweet and is only 3 weeks, only issue is you have to squat 4 times a week. I dont mind that its just i really like deadlifts a lot more, and ill have to put deads on the backburner for a month or so.
in the same time i want to build up my military, my goal is 185 by the end of the year. I think thats a bit too high of a goal, but itll keep my motivated.
tomorrow is bench, im hoping itll be a good day.
Incline Bench 165x5, 190x5, 210x7
Incline DB 75x5x10 41 reps, I was thinking about lowering the weight to 70, but next week is my last on this cycle and on my 4th cycle im going to do the boring but bid routine ie bench, then 5x10 bench
db extensions 85x5x10 got all 50 im going to keep it at 85
free motion flies 15x4x12
cb 27.5 per sidex4x10 got all 40 raising to 30 per side
db curl 35x4x10
overall im pretty damn happy with this workout, bench still isnt great I want to hit 225x10 on incline before the year is over.
squats today, legs feel fine. Chest and shoulders are pretty blown out though.
squats 190x5, 210x3, 235x12, then i did 265x4… I think I had another rep or 2 but i was pretty blown out
squats 135x5x10 raising to 155
roman deads 225x5x10 got all 50, keeping at 225
pretty happy with this one, ran out of time to do any calf work. I dont think ive done any calf work in 2 weeks. I think im going to sleep well tonight.
military 110x5, 125x3, 140x7, wanted to try 150, and i got 150x2
military 100x5x10 got 46 increasing to 105 next week
dips 5xfailx35lbs only got 36, ill see how i feel next week I may lower to 25
lat raise 20x4x15
pretty happy with this lift, tomorrow is back. I havent been running too much lately ill make sure to do at least 1.5 miles tomorrow
I have 3 exams tomorrow hopefully ill have enough time tonight to get in a lift, and a run.
deads 295x5, 325x3, 365x3
deads 245x5x10 got 46
good mornings 95x5x10 50
everything is sore today