Ok guys, competed in my first meet this past Saturday and loved it. So i thought id start a log here to help hold myslef accountable. I totaled 1267 in my first meet, but left a lot of weight out there. I was told to go conservative at my first meet, and i think i over did it, but thats fine, at least i got some numbers posted.
thanks for any future help and comments...
It's cool to see you posting a log now Bo!!!!!! Congrats again on your first meet.
Bench barx20, Pull ups 1x5
295x3, 295x3 smooth accelerated reps
235x3 3 sec pause
235x3 3 sec pause
Cambered bar tri exts- 35's 3x10
pull ups - 5 sets of 2, 30 sec rest
1x20 tri pressdowns 100lbs
Good day i thought. first day back in the gym since my meet.
Good to have someone as acomplished as you peaking in. just another motivation to do well...
Originally Posted by Brian Hopper
I guess i should mention im on a 1on, 1 off lifting schedule. been doing this for about 2 years and has worked really well (when i have been on any kind of consistent lifting schedule).
Stationary bike 20mins
DL no belt -135x5 225x5, 315x3, 405x3, 455x3, 455x2 On the 455, i reset each time. grip was an issue as this is a thicker, crappy bar.
Front squat 135x5, 225x5, 275x5
Pull downs 3x10 140
45 degree hypers 2x15
225 bar hold x 2 x 20 secs in the shrugged position
Hammer incline 2plates x 20
Good day all in all. didnt eat the best today, but cant complain
push mowed my yard- 1 hour ha!
Started an internship on Monday, been on my feet 15 hours the last 2 days. Dont know if it was that, or lack of proper diet, but today felt like the first time i have ever lifted.
405x1 Felt like 600lbs
315x6 legs just gave out
close grip bench
bar x 20
135x15 for speed
5 sets of 3, 30 sec rest between sets
45* hypers 2x10 bw+25lbs
50's x 15
Felt completely run down. just walked out feeling like ***t!
Started 5/3/1 today and it was rough. wasnt used to that many reps.
Leg curls 2x10
I am terribly out of condition. Im simply not used to this volume. Felt like **** again, I assume its due to a real crappy diet and sleep patterns the last 2 weeks.
That's cool you started 5/3/1, I hope it works out for you!!!!!!
bar x 20
pull ups 1x5
280x7 should have gotten 10, quitter
hammer machine press
tricep pressdown full rack x 10 (150 im guessing)
Pull ups 2x6 bw
hammer machine row 185x10
Still in the middle of this internship. 15 hours a day on my feet id killing my energy and my eating habits. only 2 days left though, so i can quit bitching after this week, ha!
365x5, 405x5, 430x5
Speed Shrugs Snatch grip
superset with 45* hypers
low back was fried for some reason
db curls 40sx10, 45's x10
Felt crappy today. still real sore from that DL day.
My shoulders absolutely hates these. I am gonna have to find a replacement exercise. maybe incline press.
hammer meachine shoulder press
done...wasnt feeling it
Leg swings, sumo squat-warm up
405x3, knees wore sore
425x1 no spotter, didnt wanna push the issue...felt easy
315x3, all below parallel, 2 sec pause
Stiff Leg Dumbbell 120's x8, 120'sx8, 120'sx8
Good day considering I changed my lifting time. I usaully lift in the afternoon. Today I had to lift at 6am. We started spring practice which totally zaps my energy n the evenings.
Some nice training Bo!!!!!
225x10 speed bench
275x3. all felt good
pull ups bwx5, bwx6
JM press 115x20
Shoulder raises 20's x20, just get some blood flowing
good day. felt strong. still having to work out early in the morning, so that takes some getting used to i guess....
DB rows 130's x8. 130's x8
pull downs 120x10, 120x10
Db curls 35'sx20
Good day. so far im liking 5/3/1...
I'm glad to see you're enjoying 5/3/1, I can't wait to see the outcome.
Incline Fly 35's x20
DB Tri Extension
Shrug Hold 225x 30 sec
Pull downs 120 x10, 120 x15
Lateral Shoulder rasie 35's x20
Decided to make this a DB oriented day. My shoulders cant handle OH press. Slight variation to the 5/3/1, but i dont feel it will hinder my progress. 2 weeks into the 5/3/1 and Im feeling strong. Cant wait to see next week and how it goes.
Hammer pull down
2 and 1/4 x10
Feeling strong. cant wait to get a few weeks under my belt on the 5/3/1...
Some nice squatting Bo. I can't wait to see how the 5/3/1 works out for you.
Bw pull ups x5
255x5, 290x3, 320x3
Front raises 35's x 30
JM press 135x10 superset with pressdwons 120x15
Hammer Incline 4plates x12
Good first cycle on 5/3/1. Deload is next week.