Cycle 4 Week 3
4/27/2012
Squats 285x3 325x3 365x6
Good Mornings 95, 115, 125, 135x10
PullUps x25
Shrugs
Biceps
Notes: Not happy with where my numbers have been going past few weeks. Lets see if next week is a bounce back week. Wonder if it is a combination of me coming off my PH and conditioning increase or what.
[quote]S C 0 0 Z E wrote:
[quote]IFlashBack wrote:
I just went back to the 5/3/1 a couple weeks ago. Some of the best workouts I’ve had in a long time. [/quote]
Nice, good to hear. I love the last rep test you get with every workout. You keeping a log on here as well?
[/quote]
Yeah It’s called Flashback’s log. Be warned the contents are not nearly as impressive as the stuff you got going on!
Are you in the military?
CS
[quote]CSEagles1694 wrote:
Are you in the military?
CS[/quote]
Yes I am and I’m guessing you are/were based on your avatar.
Cycle 4 Week 3
4/30/2012
Bench Press 250x5 285x3 320x5
Bench 225x21
Std. DB Shoulder Press 50’sx15, 12, 10
Pushdowns 3x12
Overhead Tricep Ext. 2x15
Rope Crunches 3x15
Cycle 4 Week 3
5/1/2012
Squat 305x3 345x3 390x3
SLDL 135x10 225x4x10
Weighted Pullups 25lbs x 12, 10, 8, 6
Shrugs SS Face Pulls 70’sx3x15 / 50x3x12
Biceps
Think I just suck at handling heavier weight. Starting next cycle, at least for squat and deadlift, on certain days I’ll just do prescribed reps and then a few sets of singles, doubles or triples to get use to heavier weights and hopefully break past this, I guess, barrier.
Cycle 4 Week 3
5/3/2012
Shoulder Press 145x3 165x3 185x6
DB Bench 110’sx3x8
1 Arm DB Shoulder Press 60’sx8 70’sx8
Rope Pushdowns 3x15
Weighted SitUps 3x15
Shoulder/Band Work
[quote]S C 0 0 Z E wrote:
[quote]CSEagles1694 wrote:
Are you in the military?
CS[/quote]
Yes I am and I’m guessing you are/were based on your avatar.[/quote]
I’m still in high school lol. But I’m doing Army ROTC if I don’t get into West Point.
CS
Cycle 4 Week 3
5/4/2012
Deadlift 345x5 390x3 440x3
DB Rows 100’sx10 120’sx10 140’sx10
DB Shrugs SS Face Pulls 3x15/15
Biceps
Notes: Didn’t feel great today, had the shits, dehydrated, etc. Deload next week then back into it.
Cycle 4 Week 4
5/7/2012
DELOAD
Bench 135x3x5
DB SHoulder Press 30’sx10
DB Front/Side Raises
Triceps
Shoulder pre/rehab work
[quote]CSEagles1694 wrote:
[quote]S C 0 0 Z E wrote:
[quote]CSEagles1694 wrote:
Are you in the military?
CS[/quote]
Yes I am and I’m guessing you are/were based on your avatar.[/quote]
I’m still in high school lol. But I’m doing Army ROTC if I don’t get into West Point.
CS[/quote]
Nice, man. I wish you the best of luck which ever path you follow.
Cycle 4 Week 4
5/10/2012
DELOAD
Squat 135x5 185x5 185x5
Deadlift 135x5 185x5 225x5
Back Raises 2x12
Pulldowns 2x12
Walked about 2 miles
Cycle 4 Week 4
5/11/2012
DELOAD
Shoulder Press 95x3x8
DB Bench 3x10
Standing DB Shoulder Press 3x10
Triceps
Cycle 5 Week 1
5/14/2012
Bench 220x5 255x5 290x5 315x5x3 225x2x10
1 Arm DB Shoulder Press 65’sx8 70’sx6 70’sx6
Triceps
5/22/2012
Bench - no go
DB Bench - no go
DB Rows 100’sx5x10
Std DB Shrugs 80’sx15
Pushdowns 3x10
Walk 25 minutes
Notes: Dealing with a forearm injury past couple of days, it is on the inside right next to where the bicep starts. It is weird what bothers it, like turning the steering wheel a certain way and it was bothering me on my pushing movements, but it was OK on the DB rows even though I didn’t go to heavy. I couldn’t do pullups what so ever without it hurting. Well, ice, ice, and more ice till this gets better. I might of made it worse this weekend during my PFT when I did my pullups max.
My PFT score this weekend:
Pulls ups 20, Crunches 100, 3 Mile Run 23:30 SCORE: 267 1st Class
I think the 3 mile was a little longer than usual, guys who usually got 18 minutes got around 20 minutes, oh well.
Pullsups: 20
5/25/2012
Squat 315x5x5 x8
DB Shrugs SS Face Pulls SS Band Pull Aparts 4x10-15
Hanging Leg Raises 3x15
…With my forearm/elbow injury just going to be squatting a lot (3-4x week) plus anything else I can manage.
5/28/2012
Squat 350x5x3
Light T-Bar Rows 3x10
Shrugs SS Face Pulls 3x15
Lateral Raises 3x15
Biceps/Triceps
Hanging Leg Raises 3x15
Notes: Forearm area is feeling better still not going to try any pushing movements or anything that bothered it till Friday. I don’t mind squatting 3x a week anyway. 
5/30/2012
Squat 275x5 315x3 355x3 375x5
DB Rows 80’s 100’s 100’sx10
Std. Shrugs SS Face Pulls 3x15
DB Curls SS Rope Pushdowns 3x10
Hill Sprints x5 @ approx. 70 yards
Notes: Forearm is getting better probably at about 80% now.
6/1/2012
Squat 315x10
T-Bar Rows 4x10
DB Shrugs SS Face Pulls 3x15
Back Extensions 2x15
30 Minutes Walk
6/4/2012
Squat 275x5 315x3 365x1 405x1
Shoulder Press 95x5x10
Kroc Rows 80’sx10 100’sx10 120’sx20 w/ straps
DB Shrugs SS Face Pulls 3x15
Bicep/Tricep Superset
Hanging Leg Raises 3x15
Notes: Forearm feeling much better, was able to do kroc rows and light shoulder press.