looks like things are picking up momentum quickly joey, 515 for a double with no belt is certainly doing fine! nice overheads too!
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looks like things are picking up momentum quickly joey, 515 for a double with no belt is certainly doing fine! nice overheads too!
Solid with the deads and all Matt.
Squat Monday
Bar x 8
135 x 5
200 x 5
250 x 5
295 x 3
Belt
320 x 5
370 x 5. This wasnt heavy, but difficult. Felt it was enough for today.
320 x 5
225 x 8
Lying Hamstring Curl
85 x 15 x 5
Hanging knee raise
+25 x 8 x 3
Lower body stretch
Tuesday
Bench
Bar x 20, 10
120 x 5
145 x 5
175 x 3
190 x 5
220 x 5
245 x 5
Pulldown
165 x 10 x 5
DB bench
95's x 8, 7, 5
DB Row
85's x 10 x 3,x 8 x 2
Lying Tricep Ext
60 x 10 x 5
Upper body stretch.
Enough to keep yourself on track with the squats, looks good overall for both days.
Thanks Terry. Haven't felt the best lately, but keep doing what I can.
Thursday
Deads- Left hamstring was really twinging today, so cut the workout short.
135 x 5 x 2
230 x 5
285 x 5
345 x 5
370 x 5
420 x 5. this was all upper back. haha
Leg Raise
3 x 10, 2 x 8
Lower body stretch
Friday- OH Press
Bar x 10 x 2
70 x 5
90 x 5
105 x 3
115 x 5
130 x 5
150 x 5
Chins
BW x 5
+25 x 5
+35 x 5
+45 x 4
BW x 14
Close Grip- Thumb on Smooth
135 x 5
190 x 8, 8, 5
HS Row
3 PPS x 10 x 3
BB Curl
80 x 12, 10
Hammer Curl
40's x 12
Upper Body Stretch
Eliptical
Squat tonight. With how I have been feeling, just winged it. Most sets were done with less than a minute rest between. Kind of like speed work, but probably didn't move fast enough to call it that. Really worked technique.
Bar x 8
135 x 5 x 2
185 x 3
225 x 2
Belt
275 x 2 x 3
315 x 2 x 3
365 x 2 x 2
405 x 1 x 2
455 x 1
315 x 5
Hamstring Curl
85 x 12 x 2, x 10 x 2, x 8
Hanging knee raise
5 sets
Lower body stretch
Putting in some good work bud. How you feeling?
Must be nice to just go with the flow and squat 455, all is well dude.
Thanks guys. Brian, lower back has just been bugging me and then it has been going down to the hamstrings. Feel pretty good today so far. Gonna keep a low rep approach with deadlifts this week too and then next week is a de-load.
Bench tonight. Wasn't great, but not bad.
Bar x 20, 10
120 x 5
145 x 5
175 x 3
220 x 5
245 x 3
270 x 1 x 2
225 x 5
Pulldowns
180 x 8 x 5
DB Bench
100's x 5 x 3
DB Row
95's x 8 x 3, x 6 x 2
Tri Ext
70 x 8 x 4, 40 x 22
Upper body stretch
This week has been ok. Really have been in the mindset of just getting through the cycle since the first week. For deads today I did kind of the same thing as squatting Monday, but did singles.
135 x 5 x 2
185 x 3
225 x 2
275 x 1
315 x 1
365 x 1 x 2
405 x 1 x 2
455 x 1 x 2
495 x 1
Went for 545 with a belt, but couldn't stay tight after breaking the floor and aborted. Was moving pretty quick though, so not too concerned.
405 x 1
Sumo GM
95 x 8 x 3
Hanging leg raise
5 sets
Lower stretch. Got tomorrow and then next week is a deload. Thank goodness. Feel like I have an interesting plan.
For sure Coke.
Tonight. OH Press
Bar x 10, 10
70 x 5
90 x 5
105 x 3
130 x 5
150 x 3
165 x 7
Chins
Bw x 5
+20 x 5
+40 x 5
+50 x 3
Bw x 12
Bench. Thumb on the smooth.
135 x 3
195 x 6, 6, 8
HS row
3 Pps + 25 ps x 6, 6, 8
Bb curl
90 x 8 x 2
Hammer Curl
45's x 12
Upper body stretch
Eliptical
Solid upper body session man.
Trying to get back on point here. Things seem to be looking up after this week. If you can tell by my training, I recently re-read the good old 5-3-1. Had wanted to do a meet in the spring, but may hold off until the summer.
2/4
OH Press
Bar x 10, 10
65 x 5
80 x 5
95 x 3
105 x 5
120 x 5
135 x 9
Chins
BW x 12
+ 5 x 10
+10 x 7
+ 15 x 6
BW x 9
DB Row- supported on incline bench
65's x 12, 12, 16
BB Curl
60 x 15, 15
Hammer Curl
30's x 15, 15
Hanging Leg Raise
+ 15 x 15, 15, 15
Done in 43 minutes
Upper body stretch, conditioning
2/6
Squats
Bar x 8
105 x 5
165 x 5
205 x 5
245 x 3
265 x 5
305 x 5
345 x 11. Belt
Deadlift
270 x 3
295 x 5
340 x 5
385 x 11
Sumo GM
115 x 12, 8
135 x 8
Done in 50 minutes
Lower body stretch
2/8
Bench
Bar x 20, 10
95 x 5
120 x 5
145 x 3
155 x 5
180 x 5
200 x 11
Slingshot- 1/2 from smooth
225 x 8.
non sling
165 x 8
155 x 10
DB Bench
65's x 8, 8, 10
DB Tri Ext
20's x 15, 15, 15
Hanging Leg Raise
12, 12, 7(all the way up)
Done in 42 minutes
Upper body stretch, conditioning
Thoughts- reps catch up to you quick when you haven't done them in some time and certainly affect the whole workout. Thinking might be able to match reps on the 3's this week. Keeping the OH press in check and limiting the top reps on those.
Nice work bro, what made you start doing 531 again?
Been a good week for you, in obvious transition these days.
reps do catch up with you quick if you havent done them for a while but they certainly do improve your lifts just as fast if you havent done them for a while! suck it up and enjoy the gains joey! nice work so far man.
Good work, i keep thinking about going back to 5,3,1. for powerlifting at least for bench,
Thanks for all your feedback guys. Brian, the easiest answer to your question is it fits best for what I am doing right now and is a proven way to lift.
2/11
OH Press
Bar x 10, 5
65 x 5
80 x 5
95 x 3
115 x 3
130 x 3
145 x 8
Chins
BW x 8
+10 x 6
+20 x 6
+30 x 6
BW x 13
DB row on incline
70's x 10, 10, 17
BB curl
70 x 12 x 2
Hammer Curl
35's x 12 x 2
Hanging leg raise
+20 x 10 x 3
Conditioning
Easy enough! lol
2/13
Squat
Bar x 8
105 x 5
165 x 5
205 x 5
245 x 3
285 x 3
325 x 3
365 x 9. Belt
Deadlift
275 x 3
315 x 3
365 x 3
405 x 9
Sumo GM
95 x 10
115 x 10
135 x 10
Lower body stretch
Wow, great workout!!
You going to keep doing squats and deadlifts in the same session?
For now Brian. It worked pretty good in the past for a bit. I know these recent numbers aren't all time pr's, but I am keeping the top sets a bit in check. For bench, squat, and dead I want 10-12 reps on the top set of the 5 weeks, 8-10 on the 3's and 6-8 on the 1's. Oh press I dropped down to 8-10, 6-8, and 4-6.