Today:
deadlift
225x3
315x3
365x1
385x6 (last session was 355x7… epic pulling in comparison)
Glute hams
mex25
me+10x15
45’ back extention
mex15
me+40x15
me+70x10 (knees started hurting)
I felt like a champ… yet again. A guy in the weightroom told me I’m getting bigger and leaner. That made me happy.
Yet again. more blood, sweat, and tears.
Yesterday:
Overhead press
barx5
95x5
135x3
145x6 (not checking what kind of PR this is)
Lat pulldowns
warmups
204 4x2x0 6RP
180x10
Kroc rows
100 1x15
preacher curls
barx10
55x5
75x5
95x4
75x9
These hurt my forearms I think I’m gonna switch to hammer curls.
Hanging lat stretch
reverse curls
Weight room is closed all week. FML, tried calling a few places, but no one seems to give enough of a shit to pick up the phone. GOD FUCKING DAMNIT. I WAS SUPPOSED TO SQUAT 335 THIS WEEK!
Went to south to lift today.
Squat
barx5
135x5
185x3
225x3
275x1
315x1
335x2 (Had to use a POS belt that was as good as being beltless, usually use a 13mm toro…)
core was deffinately the weak point
Good morning:
(these where awful, I had like no flexability!)
barx5
95x5
135 2x5
185x1
I think I need to do these more than once a week.
Iso lateral leg press
alotxalot
felt my legs didn’t get enough stimulation.
ab work
I’ve decided since my core strength sucks, and my flexability in goodmornings suck. I’m going to work on those two things a lot more. Good mornings with lighter weight 2x a week, and front squats deep, beltless, and wrapless after back squatting.
5/3/1 will be sticking around for a while
Training will look like this for quite a while, each # movement gets cycles when stalled.
Squat assistance:
1.beltless wrapless front squats, low box squats
2 good morning (can’t be cycled really, it’s for a purpose)
3. hanging leg raises
Bench assistance:
Deadlift assistance:
1.glute hams
2.45’ back raise
3.standing cable abs
Overhead press assistance:
1.lat pulldowns, rack chins
2.kroc rows, incline db rows
3.hammer curls, preacher curls
4. lat pulldown stretch
no strength gain on a lift after 2 sessions = switch on switchable movements.
Were you able to bench today?
[quote]BlackLabel wrote:
Were you able to bench today?[/quote]
No I was not. I Will bench tomorrow early as hell if I can convince my friend to drive at 8:30 in the morning. Because idk how the fuck to get to that school.
Today:
bench
barx5
135x3
185x3
wraps
225x1
230x3+1 spot (PR +1 rep + 5 pounds)
Overhead press:
barx5
95x5
belt+wraps
135x1
160x1 (could do more without benching first, and using a real belt…)
CG Bench:
135x5
185x5
205x5
DB high inclines
35x10
55x8
Waking up at 7 to deadlift/do upper back and biceps tomorrow. Can go back to my old weightroom on monday.
I’m pleased with this session. The equipment at that weightroom sucks balls.
Real nice work Zep. Par for the course.
The routine you laid out looks really solid by the way.
[quote]mrodock wrote:
Real nice work Zep. Par for the course.
The routine you laid out looks really solid by the way. [/quote]
Thanks man. Might have some vids of tomorrows pulling if my friend is willing to get up early as hell to lift with me.
Another note: I found a lot of people said that the ramped sets where critical. I found that to not be the case. Just a note to everyone else doing 5/3/1.
your progressing seriously quickly. Im impressed with the level of your progress and training. Keep up the good work!
[quote]HitEmHard wrote:
your progressing seriously quickly. Im impressed with the level of your progress and training. Keep up the good work![/quote]
Thanks man! But it’s never fast enough.
Deadlift:
135x5
225x3
315x3
365x1
straps
415x4 (PR+10 pounds)
Lat pulldown (different machine, different weights sadly)
140x10
180 10x6x2 RP
Kroc rows
85x10
120 4x5 without rest for each arm. Just set the dumbell down, reset my straps and kept going. The straps in this weightroom sucked so I had to do it.
hammer curls
25x10 total
35x10
35x8
I suck serious balls at these.
Preacher reverse curl
idk what the bar weighed 2x15
I was so drenched after this session, if was rediculous. But, I walked away with PRs so whatever. My friend couldn’t be woken up. So no vids. I’ll take a vid of each lift on my next “1” day.
Dude…I’ve heard that the Body Shop may be worth a shot when in a pinch for a place to lift.
theres a NASA meet right here in town Oct 28th . just thought I’d throw that out there if you had nothing else on the radar .
looks like your takin’ no prisoners
keep at it
[quote]marlboroman wrote:
Dude…I’ve heard that the Body Shop may be worth a shot when in a pinch for a place to lift.
theres a NASA meet right here in town Oct 28th . just thought I’d throw that out there if you had nothing else on the radar .
looks like your takin’ no prisoners
keep at it[/quote]
Oct 28 might be doable. You going? My weightroom will be back to normal on monday. I’m strapped for cash again. it fucking sucks.
if I can get my squat moving/progressing by then , yeah I’ll be lifting on Oct 28 .
if the squat sucks , maybe I’ll do push/pull…not sure . not a big fan of push/pull , but hitting a DL PR would be great . I know I left a few pounds on the platform last meet .
[quote]marlboroman wrote:
if I can get my squat moving/progressing by then , yeah I’ll be lifting on Oct 28 .
if the squat sucks , maybe I’ll do push/pull…not sure . not a big fan of push/pull , but hitting a DL PR would be great . I know I left a few pounds on the platform last meet .[/quote]
I know the feeling. Haha. I’m 90% sure I’ll be able to do the meet, if not I’ll spectate.
I’m skipping this deload. I feel like kicking ass.
You’re insanely strong for 16 yo, if I read that right. Good work!