Yesterday was a mediocre day, the squat racks, benches were all occupied so I did some pre-hab-stretching, foam rolling in the hopes that something would open up…not.
So I did
Pullovers 3 x 10 (40)
Leg curls 3 x 10(80)
Incline DB press 3 x 10(25)
Leg extensions 3 x 10(90)
Hanging leg raises 3 x 10
Today was sprints but I couldn’t make it to the track on time, I just got home from work.
Oh, well.
Today’s training:
Sprints 11 x 100m sprints
I start weight training next week. New program.
Today’s training
warm up, activation, foam rolling
Back squat
5 x 100(65%)
5 x 115(75%)
6 x 130(85%)
Leg press:
15 x 140 x 5
Leg curls:
5 x 95 x 5
how are you liking 5/3/1? ?? …i guess its sorta early to tell, but word! 
[quote]Sindie wrote:
how are you liking 5/3/1? ?? …i guess its sorta early to tell, but word! :P[/quote]
Very humbling…I donno about benching,yet.
bah! i bet you can rock it out, you’ll see increases for sure… benching is a nemesis of mine…so i hope yours is more of a triumph 
[quote]Sindie wrote:
bah! i bet you can rock it out, you’ll see increases for sure… benching is a nemesis of mine…so i hope yours is more of a triumph :([/quote]
If you all figure out benching let me know. I got trapped under the bar again today! I’m an idiot. Skye, good squats. I’d like to catch you. 
[quote]arachne12 wrote:
Sindie wrote:
bah! i bet you can rock it out, you’ll see increases for sure… benching is a nemesis of mine…so i hope yours is more of a triumph
If you all figure out benching let me know. I got trapped under the bar again today! I’m an idiot. Skye, good squats. I’d like to catch you.
[/quote]
Oh, my squats are on the lower end of the ‘powerful women’ scale. I’ve neglected them long enought on work on my deads.
I can tell already I’m going to royally suck at benching, I have really long arms.
I love the new avatar. You have amazing legs.
no lesbo
[quote]ouroboro_s wrote:
I love the new avatar. You have amazing legs.
no lesbo :)[/quote]
Thanks, O.
Today’s training:
Chins:
5 x bw
5 x bw(3, unnassisted, 2 assisted)
5 x Bw
Cable Rows:
5 x 15(85)
Shoulder press:
5 x 10(20)
Today’s supposed to have been a sprint day but since it’s been raining cats and dogs all day, I had to settle for the treadmill (shoot me!).
Walked for 40 minutes on an incline. I had no motivation to do HIIT.
Oh well.
oh my GOD. you deserve a medal for doing the treadmill stuff…that thing takes away my will to live shudder
[quote]brute_fury wrote:
oh my GOD. you deserve a medal for doing the treadmill stuff…that thing takes away my will to live shudder[/quote]
LOL! The only reason it was bareable was because I had my phone so I could text.
Got owned by 5-3-1, today.
Today’s training:
warm up, foam rolling, activation
RDLs: 5 x 135(warm up set)
5 x 155 (65%)
5 x 180(75%)
5 x 205(85)
Good mornings:
12 x 45(warm up)
5 x 12(65)
Hanging leg raises: 15, 12, 10, 13, 14
By the time I did those my lower back was fried. Took alot of effort to get the last set in.
great job!!! those hanging leg raises are hard for me at the end of things, my hands give out–especielly after dead lift day, you did excellent!
how’s the rest of your 5 3 1 stuff? for me i think i don’t push it enough, i rarely have much umph left to do that 3+ or 1±-the + part. i have yet to do that last set with more reps.
[quote]brute_fury wrote:
great job!!! those hanging leg raises are hard for me at the end of things, my hands give out–especielly after dead lift day, you did excellent!
how’s the rest of your 5 3 1 stuff? for me i think i don’t push it enough, i rarely have much umph left to do that 3+ or 1±-the + part. i have yet to do that last set with more reps. [/quote]
Those leg raises did a number on my back. I kind of cheated; they have the arm brace thingies which you hook onto the pull-up bar at my gym. So I got away with that.
You know, I’m still messin’ around, granted it’s week 1. I hadn’t realized that there is a 5+ on the 3rd set
So, I did my assigned 5 and gave myself a pat on the back, thinking I was done.Sucks.
Anyway, there’s always next week.
Tomorrow is supposed to be banch day, I’m still debating on whether to suck it up and do it or not…
How’s your 5 3 1 cycle going? What main lifts did you decide to do?
go for the benching! word up
my thing is going pretty good, i’m not following it exactly but for the most part stuff’s been nice. my deads are still stalled out…whatever. >:{
[quote]Sindie wrote:
go for the benching! word up
my thing is going pretty good, i’m not following it exactly but for the most part stuff’s been nice. my deads are still stalled out…whatever. >:{[/quote]
I chickened out of benching :-P. Yeah, I know I have alot of stuff going on but I used that as an excuse. I haven’t been in the gym since Friday. Hopefully, tomorrow will be normal.
Today’s training:
warm up, foam rolling
Back squats: 95 x 5(warm up)
105 x 3
115 x 3
135 x 6
Leg press: 5 x 12(95)
Leg curls: 5 x 10(65)