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Wednesday, April 28, 2010

5/3/1 Program - Week 35, Day 2

28 April 2010

Clean&press:

Warmup 2 sets
150 lbs x 5
170 lbs x 5
190 lbs x 9 (satisfied)

Right shoulder has been tweaked for a while, I don't think the benching and overhead pressing is helping things but it's not bad enough for me to stop. Yet.

I also think I am getting close to my limit in the C&P. This cycle will end at 215 lbs., which I hope to get, then the next target is 220. This is a considerable increase over my all-time best (especially done for reps) and I might have to back-track within the next cycle or two. We shall see.

Later in the day:

Back press GYG x 10 reps (another big PR, knocking on the door of the triple greens)

One-arm overhead press YGY x 10 reps each arm

Archer pull OOO x 5, ORO x 5

Monday, April 26, 2010

5/3/1 Program - Week 35, Day 1

26 April 2010

Bench press:

Warmup 1 set
215 lbs x 5
245 lbs x 5
270 lbs x 8 reps (mediocre effort)

Deadlift:

Warmup 2 sets
270 lbs x 5
300 lbs x 5
335 lbs x 12 reps (nice effort here)

Dips:

BW x 10
+45 lbs x 8
+70 lbs x 6
+90 lbs x 4

All I had time for today.

Saturday, April 24, 2010

5/3/1 Program - Week 34, Day 3 Plus Cables

24 April 2010

Back squat:

Warmup 2 sets (50 and 110 kgs)
133 kgs (293 lbs) x 5
148 kgs (326 lbs) x 3
165 kgs (364 lbs) x 6 (very solid reps, probably had 2-3 more but I felt a pain in the lower abdomen so cut it short while the going was still good)

Hanging leg raise: 5 sets x 12 reps

Good-morning:

50 kgs (110 lbs) x 10
80 kgs (176 lbs) x 6
100 kgs (221 lbs) x 6 reps

EZ-bar curl:

37.5 kgs (83 lbs) x 5
47.5 kgs (105 lbs) x 5
57.5 kgs (127 lbs) x 3
67.5 kgs (149 lbs) x 1
70 kgs (154 lbs) x fail x 2 attempts (no cheat curls today)

Then later:

Back press YGY x 5, GYG x 5 (owned that sucker for a big PR)

Front lateral raise YY x 10 reps

Wednesday, April 21, 2010

5/3/1 Program - Week 34, Day 2

21 April 2010

Clean&Press:

Warmup 2 sets
165 lbs x 5
185 lbs x 3
210 lbs x 3 (doesn't seem like much, but my previous one-rep max was 205, so this is makes me a very happy camper)

Lost the bar after the third rep, tried to re-clean it twice, didn't work.

That's all I had time for today.

Monday, April 19, 2010

5/3/1 Program - Week 34, Day 1

19 April 2010

Bench press:

Warmup (2 sets)
235 lbs x 5
265 lbs x 3
295 lbs x 5 reps (pretty much all I had, but managed nice, clean repetitions)

Deadlift:

Warmup 1 set
290 lbs x 5
330 lbs x 3
370 lbs x 5 (wasn't really hoping for more - my legs and low back are still totally fried from Saturday's squatting)

Then alternated:

Hamstring curls x 3 sets
Seated rows x 3 sets (as to not aggravate back)

Dips:

BW x 10
+45 lbs x 6
+70 lbs x 4
+80 lbs x 4
+90 lbs x 4
+100 lbs x 3

Weighted and incline situps 4 sets.

Saturday, April 17, 2010

5/3/1 Program - Week 33, Day 3

17 April 2010

Weak legs today, I was lacking drive out of the bottom of the squat and my hamstrings were giving up on me. 125 kgs felt heavy, and on the final set every rep past the fourth felt like a max effort. So I did the squatting and pretty much just messed around after that.

Back squat:

Warmup 2 sets
125 kgs (276 lbs) x 3
140 kgs (309 lbs) x 3
158 kgs (348 lbs) x 11 reps

EZ bar curl:

32.5 kgs (72 lbs) x 5
47.5 kgs (105 lbs) x 5
57.5 kgs (127 lbs) x 3
67.5 kgs (149 lbs) x 1 rep x 2 sets

Thursday, April 15, 2010

5/3/1 Program - Week 33, Day 2

15 April 2010

Clean&Press:

Warmup (dumbbells, then 135 lbs)
155 lbs x 3
175 lbs x 3
195 lbs x 8 (messed up - should have used 200)

Right shoulder is a bit tweaked, so didn't push particularly hard on the last set.

Then did some isolation leg work, the quads and hamstrings usually give up on me when I'm squatting, maybe some strengthening work is in order:

Leg extension 3 sets x 10
Leg curl 3 sets x 10

Pullups 7 sets x 5 reps

That was mostly it.

Tuesday, April 13, 2010

5/3/1 Program - Week 33, Day 1

13 April 2010

Felt really weak, but managed some okay lifting:

Bench press:

Warmup 1 set
215 lbs x 3
250 lbs x 3
280 lbs x 7 reps (no spotter, could have gone for 8 or even 9 from the feel of it)

Deadlift:

Warmup 1 set
270 lbs x 3
315 lbs x 3
350 lbs x 8 reps (barely managed this)

Dips:

BW x 10
+45 lbs x 6
+70 lbs x 5
+80 lbs x 4
+90 lbs x 4
+100 lbs x 3

Bent-over row:

135 lbs x 5
185 lbs x 5
205 lbs x 5
225 lbs x 5
235 lbs x 5
255 lbs x 4

EZ bar curls: 5 sets between 110 and 125 lbs., 3-5 reps.

Some biceps machine work (preacher curls)

3 sets of 10 on the hamstring curl (old weakness).