great thanks
I’m not as young (30) as I used to be, and now value mobility.
[quote]TheDudeAbides wrote:
great thanks
I’m not as young (30) as I used to be, and now value mobility.[/quote]
Im 30 also, that’s why i like this program alot because you use sub-maximal weights and still get strong as heck
5/1/09 Friday Military Week 2 Cycle 1
Dynamic Warmup
Military 2xbx6,95x5,115x3,130x3,145x8
Neutral Grip Flat Db Press 55x10,70x10,80x6
Neutral Grip Front Pulldown 100x10,112.5x10,125x10,137.5x6+2Retracts,112.5x8 2 sec pauses
Cardio Treadmill 20 min
5/2/09 Saturday Deadlift Week 2 Cycle 1
Dynamic Warmup
Squat 2xbx5, 2x135x5,205x3
Deadlift 2x135x5,205x3,235x3,260x6
Db Shrugs 55x10,2x80x10
Db Side Bends 2x65x10
Interval Cardio on Eliptical
Monday 5/4/09 Bench Week 3 Cycle 1 5-3-1 Week
Dynamic Warmup
Ab SS Seated Russian Twists 10lb med ball 2x10/Front Planks 2x30s
Bench 2xbx5,135x5, 190x5,215x3,240x7
Close grip Incline 135x6,165x6,195x4
Close grip Pulley Rows 120x10,150x10,180x10
supersetted with mini band pullaparts 3x10
Curls 25x10Reg,30x10Reg,35x10Hammer,20x10Zottman
10 mins Treadmill, 10 min Eliptical
Wednesday 5/5/09 Squat Week 3 Cycle 1 5-3-1 week
Dynamic Warmup
Power Cleans 2xbx5,95x3,2x135x3
Squat bx5,135x5,185x3,225x5,250x3,275x5
Bw reverse hypers 2x10
Hanging Leg Raises(Wendler Style) x5,x5,x5 *These as hard as crap to do
Interval Cardio on Eliptical
Wednesday 5/5/09 Squat Week 3 Cycle 1 5-3-1 week
Dynamic Warmup
Power Cleans 2xbx5,95x3,2x135x3
Squat bx5,135x5,185x3,225x5,250x3,275x5
Bw reverse hypers 2x10
Hanging Leg Raises(Wendler Style) x5,x5,x5 *These as hard as crap to do
Interval Cardio on Eliptical
Friday 5/7/09 Military Week 3 Cycle 1 5-3-1 week
Dynamic Warmup
Military 2xbx5,95x5,120x5,135x3,150x5
Neutral Grip Flat Db Press 55x10,70x10,80x10
Neutral Grip Front Pulldowns 100x10,125x10,137.5x10,150x5+3Re,125x10
Cardio 20 min
I didn’t do my last deadlift workout before the deload week. I was supposed to deadlift last saturday. My low back has not recovered much during the past 3 weeks so I am starting the 3 days a week program. It will allow for extra recovery time and I can spend saturdays with my son and not having to worry about lifting. I will probably only deload after i complete 2 cycles. Wendler say’s when training 5-3-1 two days a week, you won’t probably won’t need a deload, so i figure i will try to find a happy medium.
Here’s my new training maxes for the second cycle:
Squat: 300
Bench: 260
Deadlift: 300
Military: 170
Friday 5/15/09 Squat Week 1 Cycle 2 5-5-5 week
5-3-1 Warmup routine plus jump rope(kicked my arse)
Flip snatches 45x10, 2 hand kb swings 20x10
Power Clean 2xb,95x5,2x135x3
Squat bx5,135x5,195x5,225x5,255x7
BW Reverse Hypers 2xbwx10
Hanging Leg Raises(Wendler Style) x7,x6,x5
Interval Cardio on Eliptical
Monday 5/18/09 Bench Week 1 Cycle 2 5-5-5 week
5-3-1 Warmup
Flip Snatches 45x10, 2 hand Kb swings 20x10
Bench 2xbx5,135x5,170x5,195x5,225x10
Flat Close Grip Press 135x6,155x6,185x6
Db Rows 55x10,65x10,65x10 (Supersetted with Mini-band pullaparts)
Db Curls 20x10,25x10,30x10
Weighted Ab Machine 3x90x12
Interval Cardio on Treadmill
Friday 5/22/09 Deadlift Week 1 Cycle 2 5-5-5
Dynamic Warmup plus jump rope
Squat 2xbx6,135x5,185x5,225x5
Deadlift 135x5,195x5,225x5,255x7
Power Shrugs 135x8,3x225x5
Db Side Bends 2x45x15
Interval Cardio on Treadmill
Monday 5/25/09 Military Press Week 1 Cycle 2 5-5-5
Dynamic Warmup plus jump rope
Flip Snatches 1xbx10, Kb Swings 20x10
Bench(Medium Day) 2xbx5,2x135x5,185x5,205x5
Military 2xbx5,95x5,110x5,130x5,145x7
Flat Db Press(Feet in air) 60x10,70x10
Weighted Pullup Machine 170x10,150x10,140x10,140x6
Supersetted with Mini Band Pullaparts
Db Hammer Curl 25x10,35x10,35x6
Interval Cardio on Treadmill
Wednesday 5/27/09 Squat Week 2 Cycle 2 3-3-3
Dynamic Warmup plus jump rope
Flip Snatches 1xbx10, Kb Swings 20x10
Power Clean 2xbx5,95x3,135x3,145x3,145x3
Squat 2x135x5,185x2,210x3,240x3,275x5
Bodyweight Reverse Hypers 3x12
Hanging Leg Raises(Wendler style plus knee ups) 7+5,8+4,6+6
Interval Cardio on Treadmill
Friday 5/29/09 Bench Week 2 Cycle 2 3-3-3
Dynamic Warmup plus jump rope
Flip Snatches 1xbx10, Kb Swings 25x12
Bench 2xbx5,2x135x5,185x3,210x3,235x6
Close Grip Pad Press 225x5,245x4,225x5
Db Row(Supersetted with Miniband Pullaparts) 60x10,70x10,70x10
Db Curls 20x10,25x10,30x10
Db Side Bends 2x40x15
Interval Cardio on Treadmill