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

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.

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.

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

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.

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).

Bodybuilding With the TNT Cable System

7 March 2010

Had a great workout today using the TNT cables and door attachment. I set the attachment to three different positions and did a bunch of exercises from each position, working in the 10-12 repetition range and getting a great "pump". Resistances varied - basically I stuck with whatever felt moderately heavy for each exercise (as this was a sort of 'active recovery').

The exercises performed were as follows (1 light and 2 moderate sets):

Straight-arm lat pulldowns
Tricep pushdowns
Kneeling cable crunches
Mid-height cable crossovers
Cable twists
Horizontal rows
Bicep curls from low cable position
Cable-resisted crunches
Up-right rows
Bicep curls
Lateral raises (1 set only)