Cary's Log

[Cary Pond]

Thought I would post my 5/3/1 training. First a few stats

Age 50
Bd. Wt. 215
Ht. 5' 11"
Best Bench: 405 raw at 220 Bd. Wt.

Using a 350 lb. bench for my first series, 200 lb. military press.

Wk. 1

Friday 5/3/1 Bench

Warm up 135 x 5, 180 x 5, 210 x 3

225 x 5, 260 x 5, 300 x 5 Super setted with T-Bar rows 180 x 10, 190 x 10, 200 x 10.
DB Presses 65 x 10 x 3, Blast Push-Ups Purple band x 25, Green band x 25-20.
Chest Supported rows 180 x 12 x 3, Rear Laterals 25 x 10 x 3

Done.

Sunday will be

Military Press 5/3/1
Dumbbell Should press 3 x 10
Dips 3 x 10
Pull downs 3 x 10
Barbell curls 3 x 10

Tuesdays will be

Speed bench 200 x 3 x 9 45 sec. rest between sets with 3 grip widths
Tricep hell
Tricep Extensions

Cary

[Cary Pond]

Sunday: Militarys 5/3/1

Militarys - bar x 15. 90 x 10, 100 x 5. 120 x 5, WS 135 x 5, 150 x 5, 170 x 5
DB Presses 65 x 10 x 3 (Easy)
Dips 10, 45 x 10, 70 x 10 x 2, 15
Face Pulls Purple band x 20, Green x 20, Green + Purple x 20 These are new to me. Never done these before.
EZ Curls 120 x 10 x 3

Done in 1 hr.

[Cary Pond]

Did my speed bench early this morning, playing tennis this afternoon and did not want to miss my lift. Here's how it went down.

Warm up 135 x 10-5, 225 x 5-3, 200 x 3 x 9 45 sec. rest between sets, 3 grip widths
Tricep Hell: 225 x 5, 0-1 -2-3-4-3-2-1 board
Blast Push-Ups: Green band x 25 x 2, Purple band x 25 x 2. Superset Green and Purple bands with 1 minute rest between

Thinking about throwing in some lat work here as well. rows or something similar. for 4 set

45 min.