6/6/2012
Squat 275x5 315x3 365x1 385x3
Deadlift 315x5 365x3 405x6
DB Bench 60’sx8 80’sx8 100’sx15
Std. Shrugs SS Face Pulls 3x15
Notes: Was able to DB Bench and Deadlift today, forearm getting better, but still going to ice it. I’ll be going to my annual training over by Russia for a few weeks and most likely won’t be able to log any of my workouts till I come back sometime in late June/July. Hopefully I am able to train over there even if it is just 1 or 2 workouts a week.
When I get back I plan on going back to 5/3/1 but rather 3/5/1 with cycling between AMRAP and working up singles.
6/8/2012
Squat 275x5 315x3 365x1 405x3
Deadlift 315x5 365x3 405x8
Special thanks to ‘Jibster’ for the filming. Didn’t figure out how to rotate the video though.
Won’t be posting in here till probably July, see ya then.
7/2/2012
Squat 365x5 x3 x3 315x10
Bench 275x4x5
T Bar Rows 5x10
Std. Shrugs SS Face Pulls 3x15
DB Inc Curls SS Rope Pushdowns 3x10/15
Hanging Leg Raises
Just got back from Latvia about a week ago, lost a little strength but nothing serious. Will be kind of doing my own thing for a little bit till my strength goes up then probably hop on 3/5/1.
7/4/2012
Deadlift 275x5 315x5 365x4 405x4…weak
Shoulder Press 115x5 135x3 155x8
Shrugs SS Face Pulls 3x12
7/12/2012
Bench 225x5 255x3 285x8 225x16 5 Pullups between each set
Shoulder Press 95x3x10
T-Bar Rows 4x10
Std Shrugs SS Face Pulls 3x15
Inc DB Curls SS Rope Pushdowns 3x10/15
7/13/2012
Squat 275x5 315x8
Deadlift 275x5 315x5 365x3 365x3
Leg Curls SS Back Ext. 2x10
Hanging Leg Raises 3x12
Hill Sprints x5
1x400m
Combat Fitness Test on Sunday…yay
7/16/2012
Bench 225x5 265x3 290x6 225x16
1 Arm DB Shoulder Press 50’sx2x10
T-Bar Rows 4x10
Std. Shrugs SS Face Pulls 3x15
BB Curls 3x10
Rope Pushdown Burnout
7/17/2012
Squats 225x5 275x5 315x5 x5 x5 x5 x10
Leg Press 3x15
Good Mornings 3x10
Didn’t feel too good going in, but for whatever reason I was getting stronger as I was going along.
7/19/2012
Shoulder Press 115x5 135x5 165x5
Shoulder Press 95x5x10
DB Rows 5x10
Std. Shrugs SS Face Pulls 3x15
Inc. Db Curls SS Rope Pushdowns 3x10/15
7/20/2012
Deadlift 315x5 365x3 405x3 430x1
Squat 275x5x10
Leg Curls SS Back Extensions 3x10
Hanging Leg Raises 3x10
7/23/2012
Bench 240x5 285x3 315x4
Shoulder Press 135x10 115x10 115x10 95x10 95x10
T-Bar Rows 4x10
Std. Shrugs SS Face Pulls 3x20/15
BB Curls SS Rope Pushdowns 3x10/15
Shoulder Prehab Work
Sexy lifting journal my man xD. That 405x3 squat was beautiful. If you aint grinding you aint working.
[quote]MaximusE wrote:
Sexy lifting journal my man xD. That 405x3 squat was beautiful. If you aint grinding you aint working.[/quote]
Thanks, man.
7/24/2012
Squat 275x5 315x5 365x5 365x3 365x5 315x6
Leg Press 3x15
SSB Good Mornings 3x10
Hanging Leg Raises 3x12
Stretch/Prehab Work
7/26/2012
Shoulder Press 115x5 135x5 165x9
DB Bench 70’sx10 85’sx10 105’sx13
DB Rows 5x10 worked up to 140’sx10
Std. DB Shrugs SS Face Pulls 3x15
Inc. Db Curls SS DB Extensions 3x10/15
7/27/2012
Deadlifts 275x5 315x5 365x5 405x6
Box Squats 275x3 315x3 365x3 405x3 445x3 465x3 all easy
Leg Curls SS Back Ext. 3x10
Roman Chair Sit Ups 3x15
5x Hill Sprints
First time doing box squats in a while and they felt awesome. I plan on doing them weekly now and will slowly increase the weights as I go, no rush.
7/30/2012
Bench 225x5 275x5 295x1 315x4
Shoulder Press 115x3x10
T-Bar Rows 5x10
Std. DB Shrugs SS Face Pulls 3x20/15
BB Curls SS Rope Pushdowns 3x10/15
Shoulder work/dynamic stretching/foam roll
7/31/2012
Squat 275x5 315x5 365x5 365x5 365x5
More Squats 315x10 315x10
SSB Good Mornings 3x10
Hanging Leg Raises 3x12
Shoulder work/stretching/foam roll
Shoulder Press…just worked up to a set of 135x12 with long pause at bottom
DB Bench 2x10 80’sx20
DB Rows 2x15
Std. DB Shrugs SS Face Pulls 2x15
8/13/2012
Bench Press 185x5 235x5 275x10
Shoulder Press 3x10
T-Bar Rows 4x10
Std. DB Shrugs SS Face Pulls 3x15
BB Curls SS Rope Pushdowns 3x10/15
8/14/2012
Squat 275x5 315x5 365x6
Good Mornings 5x10
Leg Raises 3x20