BW - 202
Bench -
BarX15
95X5, 5
135X5
150X3
170X5
Incline -
95X10
105X10, 10, 10, 10
Chins - BWX11, 5
Pull-Downs - 3 sets of 12-15
BB Curls -
BarX10
65X5
BarX25
80% session. 170X5 is right around my best projected 1RM close-grip and pausing every rep.
Wednesday, November 21, 2012
Tuesday, November 20, 2012
5/3/1 BBB: Cycle 1. Week 3. Dead
BW - 200
Deadlift -
135X5
185X5, 5
235X5
265X3
305X3
315X3
RDL-
135X10
155X10
165X10
175X10
185X10
BW Lunges - 5 sets of 12-15
Running Thanksgiving errands, so I went to a L@Fitness near my house. Because it was Monday, there was a queue for all the benches. So fuck waiting for a bench and/or switching up my bench workout to accommodate that crap. So instead of waiting for one of the 3-4 benches, I went over to the lone squat rack, dropped the bar on the ground and did Deads.
This gym has some of those crappy angle-sided weights that move around at the bottom of deadlift reps. I knew that would suck ass if I tried to go for a lot of reps on my top set, so instead I pulled my programmed 531 top-set for a triple, then pulled my training max for the cycle for a triple. 315X3 is also a Rep PR. Pretty fun.
RDLs and Lunges. All good.
Deadlift -
135X5
185X5, 5
235X5
265X3
305X3
315X3
RDL-
135X10
155X10
165X10
175X10
185X10
BW Lunges - 5 sets of 12-15
Running Thanksgiving errands, so I went to a L@Fitness near my house. Because it was Monday, there was a queue for all the benches. So fuck waiting for a bench and/or switching up my bench workout to accommodate that crap. So instead of waiting for one of the 3-4 benches, I went over to the lone squat rack, dropped the bar on the ground and did Deads.
This gym has some of those crappy angle-sided weights that move around at the bottom of deadlift reps. I knew that would suck ass if I tried to go for a lot of reps on my top set, so instead I pulled my programmed 531 top-set for a triple, then pulled my training max for the cycle for a triple. 315X3 is also a Rep PR. Pretty fun.
RDLs and Lunges. All good.
Monday, November 19, 2012
5/3/1 BBB: Cycle 1. Week 3. Squat/Hills
Saturday:
BW - 201
Pause Squats -
BarX10
95X5
135X5
Squats -
135X5
165X5
195X5
225X3
245X5
Front Squats -
95X10
105X10, 10
115X8, 8
Leg Curls - 5 sets of 20
Sunday:
Hill Sprints - 20 minutes
Okay session. Probably not quite 80% on Squats. 245X5 was my goal for the day, but the last two sets were pretty damn hard. It's possible I overdid the warm-up sets. Next time I will drop back to 2 sets of Pause Squats, and only one warm-up set of full squats before my 531 sets. See if that makes a difference.
Front squats felt stronger, though. That was good. However, I'm still worried about my back squat form, and I believe I will swap out Fronts for full back squats next cycle on my BBB sets.
Leg curls sucked less than usual.
BW - 201
Pause Squats -
BarX10
95X5
135X5
Squats -
135X5
165X5
195X5
225X3
245X5
Front Squats -
95X10
105X10, 10
115X8, 8
Leg Curls - 5 sets of 20
Sunday:
Hill Sprints - 20 minutes
Okay session. Probably not quite 80% on Squats. 245X5 was my goal for the day, but the last two sets were pretty damn hard. It's possible I overdid the warm-up sets. Next time I will drop back to 2 sets of Pause Squats, and only one warm-up set of full squats before my 531 sets. See if that makes a difference.
Front squats felt stronger, though. That was good. However, I'm still worried about my back squat form, and I believe I will swap out Fronts for full back squats next cycle on my BBB sets.
Leg curls sucked less than usual.
5/3/1 BBB: Cycle 1. Week 2. Press
BW - 203
Press -
BarX10
75X3
85X3
95X10
Upright Rows -
85X10, 10, 10, 10
95X10
T-Bar Rows -
25X12
55X8
85X5
110X3
85X13, 6
Solid 80% session. Everything showed an uptick in weight/strength.
I'm considering rotating some of my assistance for the next cycle. If so, I will probably keep the T-Bars since I've had a lot of success with them in the past Deadlift-wise, but may switch out PBN for Uprights. Still thinking about it.
Press -
BarX10
75X3
85X3
95X10
Upright Rows -
85X10, 10, 10, 10
95X10
T-Bar Rows -
25X12
55X8
85X5
110X3
85X13, 6
Solid 80% session. Everything showed an uptick in weight/strength.
I'm considering rotating some of my assistance for the next cycle. If so, I will probably keep the T-Bars since I've had a lot of success with them in the past Deadlift-wise, but may switch out PBN for Uprights. Still thinking about it.
Thursday, November 15, 2012
5/3/1 BBB: Cycle 1. Week 2. Dead
BW - 201
Deadlift -
135X5
185X5, 5
225X3
255X3
285X8
RDL -
155X10, 10
165X10, 10
175X10
Lunges- BW 5 sets of 12
80% session. I was only looking for 285X8 today, and that's what I got. I will say the last couple of reps were a little harder to lock out with my legs than I would have liked. In particular, my left knee didn't want to lock correctly. Don't know what that is, but hopefully all the Front Squats and Lunges will benefit that area.
Decided to back off of 185 and work my way up a little more slowly on RDL's. These were all good sets/reps, and I didn't even need a strap. Right choice.
Upped the reps on lunges to 12 per. I think I meant to do 11, but I forgot about that in the gym.
Deadlift -
135X5
185X5, 5
225X3
255X3
285X8
RDL -
155X10, 10
165X10, 10
175X10
Lunges- BW 5 sets of 12
80% session. I was only looking for 285X8 today, and that's what I got. I will say the last couple of reps were a little harder to lock out with my legs than I would have liked. In particular, my left knee didn't want to lock correctly. Don't know what that is, but hopefully all the Front Squats and Lunges will benefit that area.
Decided to back off of 185 and work my way up a little more slowly on RDL's. These were all good sets/reps, and I didn't even need a strap. Right choice.
Upped the reps on lunges to 12 per. I think I meant to do 11, but I forgot about that in the gym.
Tuesday, November 13, 2012
5/3/1 BBB: Cycle 1. Week 2. Bench
BW - 200
Bench -
BarX15
95X5
125, 145X3
160X6
Incline -
95X10, 10
105X10, 10, 10
Chins - BWX10, 7
Pull-Downs - 5 sets of 12-15
80% session. Super-solid. Was just gonna look for an easy 5 reps on my top set of bench, but 6 turned out to be just as easy. No grinding, just getting a few extra reps before moving on to the BBB sets.
Switched to the shallower incline bench so I could up the weight a bit and bring some more pressure onto my chest. Had to tweak my set-up a lot. I don't want this to be a technical lift for me, but I still need to feel solid under the bar.
Solid 50% set on chins.
Pull-downs felt good. Keeping my shoulder blades back, and pulling my elbows down. No bicep effort at all, but my lats were feeling good and worked.
Bench -
BarX15
95X5
125, 145X3
160X6
Incline -
95X10, 10
105X10, 10, 10
Chins - BWX10, 7
Pull-Downs - 5 sets of 12-15
80% session. Super-solid. Was just gonna look for an easy 5 reps on my top set of bench, but 6 turned out to be just as easy. No grinding, just getting a few extra reps before moving on to the BBB sets.
Switched to the shallower incline bench so I could up the weight a bit and bring some more pressure onto my chest. Had to tweak my set-up a lot. I don't want this to be a technical lift for me, but I still need to feel solid under the bar.
Solid 50% set on chins.
Pull-downs felt good. Keeping my shoulder blades back, and pulling my elbows down. No bicep effort at all, but my lats were feeling good and worked.
Monday, November 12, 2012
5/3/1 BBB: Cycle 1. Week 2. Hills
Hill Sprints - 20 minutes
I've done some running since I got back from vacation at the beginning of October, but I suddenly realized I hadn't hit the hill once since then. Need to change that, and get these in before the weather gets just to crappy and I have to find something else. Given everything, these were about as hard as I expected.
I've done some running since I got back from vacation at the beginning of October, but I suddenly realized I hadn't hit the hill once since then. Need to change that, and get these in before the weather gets just to crappy and I have to find something else. Given everything, these were about as hard as I expected.
Subscribe to:
Posts (Atom)
