Monday, January 20, 2020.
My Training Session: Week #2 , 5/3/1 FSL, Over the Head Press Day
Dynamic Streching, mobility, jumps:
Over the Head Press:
Warm-Up
(40%) 32 kg (70 lb) x 5 reps
(50%) 40 kg (88 lb) x 5 reps
(60%) 48 kg (106 lb) x 5 reps
Working Sets
(70%) 55 kg (121 lb) x 5 reps x 6 sets
(80%) 63 kg (139 lb) x 3 reps
(90%) 71 kg (156 lb) x 3 reps
Rotator Cuff Lateral Exercise:
1 elastic band x 20 reps x 3 sets
Dumbbell Lateral Raise:
7 kg (15 lb) x 12 reps x 3 sets
Next training session: keep all
Dumbbell Front Raise:
7 kg (15 lb) x 12 reps x 3 sets
Next training session: keep all
Dumbbell Incline Lateral Raise:
6 kg (13 lb) x 15 reps x 5 sets
Next training session: keep all
Shrugs:
23 kg (51 lb) x 20 reps x 3 sets
Next training session: keep all
Assisted DIPS:
0* x 10 reps x 5 sets
*less than bodyweigth due to the assistance
Core with the Ab-Wheel:
Lunges:
Training Session Stats:
Total time: 115 minutes
Expenditure: 260 kcal
Average Heart Rate: 92 bpm (54%)
Here follows my last set:
ThatĀ“s all. See you soon. Good training for all of you.
2 Likes
Wednesday, January 22, 2020.
My Training Session: Week #3 , 5/3/1 FSL, Squat Day
Dynamic Streching:
Squat:
Warm-Up
(40%) 49 kg (108 lb) x 5 reps x 1 set
(50%) 61 kg (134 lb) x 5 reps x 1 set
(60%) 73 kg (161 lb) x 5 reps x 1 set
Working Sets
(75%) 92 kg (202 lb) x 5 reps x 6 sets
(85%) 104 kg (229 lb) x 3 reps x 1 set
(95%) 116 kg (255 lb) x 3 reps x 1 set
Romanian Deadlift (RDL):
50 kg (110 lb) x 10 reps x 5 sets
Training Session Stats:
Total time: 82 minutes
Expenditure: 151 kcal
Average Heart Rate: 90 bpm (53%)
Here follows my last set:
Thatās all. See you soon. Good training for all of you.
2 Likes
Wednesday, January 24, 2020.
My Training Session: Week #3 , 5/3/1 FSL, Bench Press Day
Dynamic Streching:
Rotator Cuff Vertical (down to high) Exercise:
One elastic x 20 reps x 3 sets
Bench Press:
Warm-Up
(40%) 47 kg (103 lb) x 5 reps x 1 set
(50%) 59 kg (130 lb) x 5 reps x 1 set
(60%) 70 kg (154 lb) x 5 reps x 1 set
Working Sets
(75%) 88 kg (194 lb) x 5 reps x 6 sets
(85%) 99 kg (218 lb) x 3 reps x 1 set
(95%) 111 kg (244 lb) x 3 reps x 1 set
Inclined Dumbbell Bench Press:
16 kg (35 lb) x 12 reps x 3 sets
Declined Dumbbell Press:
16 kg (35 lb) x 12 reps x 3 sets
Band-assisted Pull-Up:
Pronated grip: 0* x 5 reps x 3 sets
Supinated grip: 0* x 5 reps x 3 sets
Hammer grip: 0* x 5 reps x 3 sets
*: less than bodyweight due to the (super) elastic band
Core with the Ab-Wheel:
Lunges:
Training Session Stats:
Total time: 119 minutes!
Expenditure: 274 kcal
Average Heart Rate: 96 bpm (56%)
Here follows my last set:
Thatās all. See you soon. Good training for all of you.
1 Like
clee78
January 29, 2020, 8:36pm
64
How do you know the calories expended with your training?
I have a low cost version of this one:
It gives me the estimated expenditure and the heart rate curve
1 Like
Tuesday/Wednesday, January 28/29, 2020.
My Training Session: Week #3 , 5/3/1 FSL, Deadlift Day
Dynamic Streching, mobility, jumps:
Sumo Deadlift:
Warm-Up
(40%) 60 kg (132 lb) x 5 reps
(50%) 75 kg (165 lb) x 5 reps
(60%) 90 kg (198 lb) x 5 reps
Working Sets
(75%) 112 kg (246 lb) x 5 reps x 6 sets
(85%) 127 kg (279 lb) x 3 reps
(95%) 142 kg (312 lb) x 3 reps
Band-assisted Pull-Up:
Pronated grip: 0* x 5 reps x 3 sets
Supinated grip: 0* x 5 reps x 3 sets
Hammer grip: 0* x 5 reps x 3 sets
*: less than bodyweight due to the elastic band
Dumbbell Rows:
22 kg (48 lb) x 12 reps x 5 sets
Lunges:
0 (bodyweight) x 45 reps (total)
Concentrated Curl:
12 kg (26 lb) x 12 reps x 5 sets
12 kg (26 lb) x 10 reps x 3 sets
Here follows my last set:
ThatĀ“s all. See you soon. Good training for all of you.
2 Likes
Good work going on in here!
1 Like
Friday, January 31, 2020.
My Training Session: Week #3 , 5/3/1 FSL, Over the Head Press Day
Dynamic Streching, mobility, jumps:
Over the Head Press:
Warm-Up
(40%) 32 kg (70 lb) x 5 reps
(50%) 40 kg (88 lb) x 5 reps
(60%) 48 kg (106 lb) x 5 reps
Working Sets
(75%) 59 kg (130 lb) x 5 reps x 6 sets
(85%) 67 kg (147 lb) x 3 reps
(95%) 75 kg (165 lb) x 3 reps
Rotator Cuff Lateral Exercise:
1 elastic band x 20 reps x 3 sets
Dumbbell Lateral Raise:
7 kg (15 lb) x 8 reps x 4 sets
Dumbbell Front Raise:
7 kg (15 lb) x 8 reps x 4 sets
Dumbbell Incline Lateral Raise:
7 kg (15 lb) x 8 reps x 8 sets
Shrugs:
23 kg (51 lb) x 20 reps x 3 sets
Assisted DIPS:
0* x 10 reps x 5 sets
less than bodyweigth due to the assistance
Core with the Ab-Wheel:
Lunges:
Training Session Stats:
Total time: 141 minutes
Expenditure: 349 kcal
Average Heart Rate: 98 bpm (58%)
Here follows my last set:
ThatĀ“s all. See you soon. Good training for all of you.
1 Like
Okay big bear. You have had enough time off. Time to get busy again.
1 Like
hahaha,
Oh dear, thank you for remember!
I am heart-splitted (donĀ“t know if it means exactly what I will describe).
January I ran 5/3/1 here.
On Marchā¦ āI will be back!ā.
~13 pounds until here
Love you all
2 Likes
Lifts to be considered as base load values for a six week programā¦
1 Like
Cyrrex
February 17, 2020, 7:27am
73
Good mobility for a big dude.
1 Like
I think you have a few more pounds in ya. You took a long road to get to the top set and the fatigue was starting to show.
2 Likes
In both meets it was scheduled minor loads.
squat 1RM scheduled: 317 x 1RM achieved: 374
bench 1RM scheduled: 300 x 1RM achieved: 308
Adrenalineā¦
Your comment was valid for all my four meets (I will post the deadlift and the ohp). Lots of unecessary initial lifts. But the meet I felt what you said with more emphasis was the deadlift meet. Wait to seeā¦
Next meet I will be more disciplined
1 Like