What is this program you’re doing anyway? I thought you were going to hop on the 5/3/1 train with me?! 
Dude thanks for the consern about the de-load, I was planning on running this program for 8 weeks but due to some extenuating circumstances Im going to go to a de-load next week then I’m going to have to take a week or two off to move across the State for my NEW JOB!!!
but I dont have a place to live yet and whats worse is I havent had time to check out any of the gyms in the area. Once I get settled in Im going after the 5/3/1, I like to let you get in the full swing of something before I jump on the band waggon.
[quote]RyanBrown0311 wrote:
Dude thanks for the consern about the de-load, I was planning on running this program for 8 weeks but due to some extenuating circumstances Im going to go to a de-load next week then I’m going to have to take a week or two off to move across the State for my NEW JOB!!!
but I dont have a place to live yet and whats worse is I havent had time to check out any of the gyms in the area. Once I get settled in Im going after the 5/3/1, I like to let you get in the full swing of something before I jump on the band waggon. [/quote]
lol thanks for letting me be the guinea pig, or just pig for short
I assuming the new job is a good thing, so congrats!!!
Week 6 Day 2
Seated Row: 5X10 @ 150, 160, 170, 180, 190
Hammer Curl: 4X15 @ 40, 45, 50, 60
Bent-Over Row: 5X10 @ 115, 125, 135, 145, 155
E-Z Bar Curl: 3X10 @ 85, 95, 105
Lat Pull Downs: 3X10 @ 110, 120, 130
Thats pretty cool hitting a 4 rep PR. Lookin strong man!
[quote]RyanBrown0311 wrote:
Week 6 Day 1
Bench Press: 5X4 @ 195, 205, 215, 225, 6 X 235 PR!!!
[video][/video]
[/quote]
after watching that video again, he could have easily done one or two more if you had someone spotting you. Not helping you, but someone to make sure you didn’t eat the bar.
One of the perks of moving is that I can actually join a “real” gym,hopefully I can find a decent work out partner. Does $428 a year sound like a lot for a family membership? It includes a Zero Gradient pool with slides, Olympic pool, Gym, Yoga and spinny classes ect, league sports for the kiddies… like the YMCA but better.
That seems pretty good considering everything that is included.
We pay $35/month for the two of us plus day care, no perks - no pool, locker room. Nothing but cardio and weights.
Week 7 Day 1 De-Load
Bench Press 3X10 @ 135, 140, 145
Tricep Extentions 3X10 @ 30, 35, 40
Incline DB Press 3X10 @ 25, 30, 35
Tricep Push downs 3X10 @ 20, 30, 40
I can’t stand deloads. They’re just too boring for me. I think I might skip the next one.
Ok so all moved in to the new House a week into the new job and tonight I started the Strong(er) workout, I’m already thinking about starting a “Dave Tate is an ASS HOLE” thread. lol, I’ll post up my workout tomorrow when I’m not shaking. Oh ya Dude, I’ll send off that zip dive as soon as I can, dont worry about the shipping.
Week 1 Day 1 Monday 02/20/2009
1 Set per Movement, Past Failure
Core Training
Med Ball Rotations 2X15 @ 8lbs
Med Ball Sit Ups 2X15 @ 8lbs
Squat:
Warm Up 225,245,255 X10
Working Set 305 X 8
GHR:
Warm Up none
Working Set BW X 10
Wide Grip Pulldowns:
Warm Up 100,110,120 X 10
Working Set 150 X 11
Front Shoulder Press:
Warm Up 140,150 X 10
Working Set 160 X 10
Step-Ups:
Warm Up none
Working Set BW X 10
Standing Calf Raises:
Warm Up BW,90,180 X 10
Working Set 270 X 10
Steady State Cardio: 10 min treadmill
Week 1 Day 2 Wednesday 02/25/2009
1 set To failure
Core Training
Planks: 2 X 45 Sec
Incline Press
Warm Up: 80,90,140 X 10
Working Set: 180 X 8
Chest Supported Row
Warm Up: 135 10
Working Set: 150 X 3
Dumbbell Flies
Warm Up: 30,35,40 X 10
Working Set: 50 X 3
Rear Delt Dumbbell Raises
Warm Up: 15,20 X 10
Working Set: 25 X 8
Tricep Extensions
Warm Up: 50,60,70 X 10
Working Set: 90 X 3
Curl
Warm Up: 80 X 10
Working Set: 85 X 10
NO Cardio
It is going to take the first week or two for me to get the weights right, alot of these lifts I just have not had the equiptment to do, or just have not done in a while so I’m really stabbing in the dark at some of them, and over/under shooting.
Week 1 Day 3 Friday 02/27/2009
Warm Ups + 2 sets, SHY (1 or 2 reps) of failure (8-12)
Core Exercise
Plank 2 X 45 Sec
Squat
Warm Ups: 140,150,160 X 10
Working Set 170 X 12
Working Set 180 X 12
Dead Lift
Warm Ups: None
Working Set: 225 X 12
Working Set: 225 X 12
Pull Downs
Warm Ups: 110,120,130 X 10
Working Set: 150 X 12
Working Set: 160 X 12
Shoulder Press
Warm Ups:70,80,90 X10
Working Set: 120 X 12
Working Set: 140 X 12
Reverse Lunge
Warm Ups: BW, 20 X 10
Working Set: 30 X 12
Working Set: 40 X 12
Seated Calf Raises
Warm Ups: 90,100,110 X 10
Working Set: 155 X 12
Working Set: 180 X 12
Cardio 20 Min Stationary Bike @ 80 rpm
Week 1 Day 4 Monday 02/02/2009
Bench Press
Warm Up: 135, 155 X 10
Working Set: 185 X 10
Row
Warm Up:135, 145, 155 X 10
Working Set: 165 X 10 w/rest pause
Dumbbell Press
Warm Up:30, 40, 50 X 10
Working Set: 75 X 5
Rear Delt Machine
Warm Up:100 X 10
Working Set: 100 X 8 Really awkward with this machine.
Tricep Press Down
Warm Up:100, 110, 120 X 10
Working Set: 160 X 12
Barbell Curl
Warm Up:45, 65, 85 X 10
Working Set:95 X6 w/ rest pause
No Cardio
Week 2 Day 1 Wednesday 03/04/09
Squat
Warm Up: 185, 225 X 10
Working Set: 275 X 4
GHR
Warm Up: BW, 10, 20 X 10
Working Set: 30 X 5
Wide Grip Pulldowns
Warm Up: 110, 120, 130 X 10
Working Set: 160 X 6
Front Shoulder Press
Warm Up 120, 130, 140 X 10
Working Set 160 X 10
Step-Ups
Warm Up: BW, 20, 30 X 10
Working Set 50 X 10
Standing Calf Raises:
Warm Up 100, 150, 230 X 10
Working Set 270 X 13
Steady State Cardio: none
Week 2 Day 2 Friday 03/06/09
Incline Press
Warm Up: 100, 12, 140 X 10
Working Set: 175 X 9
Working Set: 185 X 3
Chest Supported Row
Warm Up: 60, 80, 100 X 10
Working Set: 125 X 8
Working Set: 135 X 6
Dumbbell Flies
Warm Up: 20, 25, 30 X 10
Working Set: 40 X 8
Working Set: 45 X 8
Rear Delt Dumbbell Raises
Warm Up: 10, 15, 20 X 10
Working Set: 25 X 12
Working Set: 30 X 10
Tricep Extensions
Warm Up: 60,65 X 10
Working Set: 70 X 7
Working Set: 80 X 6
Curl
Warm Up: 50, 55, 60 X 10
Working Set: 80 X 9
Working Set: 85 X 3
Steady state cardio: 20 Min @ Speed 5 and 5% grade for 1.6 miles. 0.4 miles cool down @ speed 2.5 and 0% grade (8 min 43 sec)
Week 2 Day 3 Monday 03/09/09
1 set, going Past Failure, 10-15 rep goal
Squat
Warm Ups: 150, 160, 170 X 5
Working Set 225 X 15
Need to increase the weight to hit Failure sooner more winded than weak.
Dead Lift
Warm Ups: 135, 185, 205 X 5
Working Set: 275 X 10
Need to increase the weight to hit Failure sooner more winded than weak.
Pull Downs
Warm Ups: 100, 120, 140 X 5
Working Set: 190 X 11
Shoulder Press
Warm Ups: 80, 100, 120 X 5
Working Set: 180 X 13 w/rest pause
Reverse Lunge
Warm Ups: BW, 10’s, 15’s X 5
Working Set: 35’s X 10
Seated Calf Raises
Warm Ups: 95, 120, 145 X 5
Working Set: 195 X 15 w/rest pause
I lowered my warm ups to 5 reps each so I could get more out of my working sets and it seemed to help, I’m getting the weights and rep schemes down better this week and I feeling more comfortable with this program.
Cardio:
Treadmill 6 min Speed 5 grade 5 for .5 miles, My back tightened up something fierce so I went to the bike,
20 Min Stationary Bike @ 80 rpm for 3.7 miles on work load 1
Week 2 Day 4 Wednesday 03/11/09
1 Set, going to Failure, 6-8 rep goal
Bench Press
Warm Up: 135, 185, 205 X 5
Working Set: 225 X 8
perfect sets and weights just barely got the last rep up to re-rack it.
Barbell Row
Warm Up:135, 145, 155, 165 X 5
Working Set: 175 X 8
Need to up the weight on this one next time.
Dumbbell Press
Warm Up: 35, 40, 45 X 5
Working Set: 80 X 7
Near perfect sets and weight
Rear Delt Machine
Warm Up: 60, 80, 100 X 5
Working Set: 120 X 8
Not as awkward with this machine this time need to up the weight a little next time.
Tricep Press Down
Warm Up: 120, 140, 160 X 5
Working Set: 180 X 8
Still a little room to up the weight here but not much.
Barbell Curl
Warm Up: 45, 65, 85 X 5
Working Set: 115 X 4 w/ rest pause
Just a little too heavy but good sets.
I’m getting happier and happier with this program as time goes on.
Steady State Cardio: Treadmill for 5 min speed 6.5 5% grade, Back started tightening up again, right away, and all the bikes were busy so I ran on the indoor track, 1 mile, approx 20 min.
Week 3 Day 1 Friday 03/13/09
Squat
Warm Up: 165,185,195 X 5
Working Set: 225 X 12
Working Set: 235 X 8
GHR
Warm Up: BW,10,20 X 5
Working Set: 30 X 8
Working Set: 30 X 8
Wide Grip Pulldowns
Warm Up: 100,120,140 X 5
Working Set: 160 X 12
Working Set: 170 X 10
Front Shoulder Press
Warm Up: 120,130,140 X 5
Working Set: 165 X 12
Working Set: 170 X 10
Step-Ups
Warm Up: BW,20’s,30’s X 5
Working Set: 50’s X 12
Working Set: 60’s X 8
Standing Calf Raises:
Warm Up 150,200,250 X 5
Working Set: 300 X 12
Working Set: 315 X 12
Steady State Cardio:10 Min Treadmill w/5% grade and Speed 5 (.81 miles),
20 Min Stationary Bike @ level 5 with 75+ Rpm (3.8 Miles)