Do Your Fives

21 May 2017

Bench press 300x5, 310x4, 315x3, 330x2, 340x1, 350x1, 350x1

Pulldowns 10-8-6-5

Barbell extensions 3s x 5-6

Standing BTN press 135x5, 145x5, 155x4, 165x3, 135x4

Barbell curl 5s x 5-6

Preacher curl 4s x 5-6

Overhead cable extensions 4s x 10-15

I need to cut back on the tricep work a bit, as I feel it's starting to hinder my recovery. Also I have a very painful case of tennis elbow in my left arm which isn't going away. What I'm thinking about is three tricep workouts in two weeks (instead of four) and lighter weights. Maybe one heavy and two light sessions.

Also it looks like I'll have some time to train consistently now, so I'll try to cycle the weights a bit. Still doing 5-4-3-2-1, but varying the percentages instead of going 100% on every set. Might be worth it.


22 May 2017

Deadlift 395x5, 415x4, 430x3, 440x2, 460x1, 475x1

I think I figured out what I'll do on the deadlift. Keep the rep set weights the same and try to increase the last single by 5 pounds per workout. E.g. next time I'll do the exact same weights but 480x1 at the end. Once that stalls, go back to the five-rep set and add 5 pounds and work my way up the sets. When I've increased all rep sets by 5 pounds, hopefully the single will go up too.

Or not.

Stiff-legged deadlift 2s x 5

Bent-over row 3s x 5

Squat 3s x 5


24 May 2017

SlingShot bench press 315x5, 325x5, 340x4, 350x3, 365x2, 375x1, 375x1, 365x1

Went a little lighter on the five-rep sets and the singles. Since I don't really care about my SlingShot one-rep max (the point of using it is to get some reps done with a heavier weight than usual, not to impress other gymgoers), I'll focus more on reps and just do a few easy singles at the end.

Smith machine bentover row 2s x 10, 2s x 6

Barbell extensions 3s x 8

Trap combo on Smith machine (5 reps upright row + 5 reps behind-the-back row) x 3 sets

Incline bench press 5-5-4-3-2

Hammer curls 3s x 6

Preacher curl machine 3 x drop sets


26 May 2017

Squat 345x5, 375x5, 395x5, 405x5, 415x5, 405x5, 425x5, 405x5, 315x5

Had a late night and got up at 5 AM to squat. Did not expect to set any personal records, Did not set any personal records. So in a way I met my own expectations.