Wednesday,
Wasn’t expecting much out of today, and then…
Pullups:
15 lbs: 8, 6, 6.
BW: 10, 6
45: 3, 3. then dropped db and cranked out bw until failure.
OHP:
135 x 3
155 x 3
165 x 3
165 x 3
175 x 3
185 x 2
195 x 1
205 x 1 (FUUUUUUUCK YEAH MERRY CHRISTMAS TO ME).
185 x 2
155 x 3
Facepulls/calf stuff.
Thursday:
Boxing.
2 rounds shadowboxing
4 heavy bag
1 just jabbing
2 jump rope
Ab wheel for a bit.
Meant to go back to the gym later, but I ended up at the pub. Oh well. It was a good week.
[quote]Ambugaton wrote:
My operable numbers are as follows:
Squat: 275
[/quote]
I had to go back to this, after today, and look at how far I’ve come.
Today’s workout:
Squat:
135 x 5
225 x 5
275 x 5
295 x 4
315 x 3
335 x oooooooonnnnnnnneeeee. FUCK YEAH. I think I had ten or twenty more pounds in me too.
Front Squat:
135 x 5
135 x 10) x 2
GHR:
3 x 10 at bw.
Numbers going up like crazy, man. You just seem to be smashing it at the moment.
[quote]Jaice wrote:
Numbers going up like crazy, man. You just seem to be smashing it at the moment.[/quote]
Thanks man. I’m at the very end of an 8 week blast period. Next month I’ll be going back to regular 5/3/1 and I’ll stop hunting these PRs.
Saturday:
Today was silly. I decided to max out my bench.
135 x 5
225 x 3
275 x 3
295 x 3
315 x 2
335 x 1 (Goddamnit. I finally think I’ve got my squat above my bench and then this shit happens).
315 x 3
275 x 3
OHP:
155 x 5) x 4
50 Pullups.
Shrug and pull:
135 x 10) x 3
Damn I haven’t been in here in awhile.
Had a PT test, so I took a few days off before that, then work got really shitty really fast.
Anyway, back to 5/3/1:
Yesterday:
AM boxing. They locked up all the heavy bags so I did 2 rounds jumping rope, 2 shadow boxing, 4 on the double end bag and 2 on the slip line. Then I got out the ab wheel and did a few sets of that.
OHP:
120 x 5
135 x 5
155 x 7
Circuit:
DB shoulder press (40’s) 3 x 10
Weighted Dips ( 45lbs) 3 x 10
Facepulls 3 x 20
BB Curls (65lbs) 3 x 10.
Today:
Dead:
245 x 5
285 x 5
320 x 9
Circuit:
Good morning (95 lbs) 3 x 10
DB Rows (90lb) 3 x 10
Leg curl 3 x 10
Ab wheel 4 x 10
Two days ago (Tuesday):
Bench:
185 x 5
215 x 5
245 x 10
Circuit:
DB bench (75’s) 3 x 10
Chest supported rows 3 x 10
Incline pushup 3 x failure
rear delt db raise 3 x 20
Today:
Squat:
205 x 5
230 x 5
260 x 7
Circuit:
Front squat (135) 3 x 10
back extension (holding 55lb db) 3 x 10
hanging leg raises 3 x 10.
Today:
AM Boxing:
2 rounds shadow
2 rounds rope
4 rounds heavy bag
4 rounds double end
PM Lift:
Clean and Jerk: worked up to 245. Focus on form.
OHP:
130 x 3
145 x 3
165 x 6
50 pullups in between push sets.
Circuit:
DB shoulder press (50 lb dbs) 3 x 10
Dips (BW 50lbs) 3 x 10 (only got 7 on last set)
Face Pulls (25 lbs?) 3 x 20
BB Curls (65 lbs) 3 x 10
AM Today: Boxing
4 rounds heavy bag,
4 double end
2 jump rope,
2 slip line
2 shadow.
PM Deadlift:
265 x 3
300 x 3
340 x 7
405 x 1
455 x 1 (PR fuck yeah).
Circuit:
Good mornings
DB row
Glute ham raise
abs and calves shit.
Hey man are you still around?