Absolute's Training Log

Legs

Tuesday Training:

A1. Floor Press: 6 reps @ 225, 4 reps @ 245, 2 reps @ 255, 6 reps @ 245, 1 rep @ 265 (PR), 1 rep @ 275 (PR)
A2. Pullups: 5,5,5,5,5,5
B1. JM Press: 4 sets x 8 reps @ 85lb (still working on good form with these, but they definitely are hitting my triceps right at the elbow)
C1. Pec Dec: 1 set x 20 reps @ 70, 1 set x 12 reps @ 80, 1 set x 10 reps @ 80
D1. Dumbbell Pec Stretch: 60s hold with 55s
E1. Weighted Pushups: 2 sets x 10,8 reps with 45 on my back

Thursday Training:
A1. Push Press: 3 sets x 3 reps @ 185, 4 sets x 3 reps @ 195, 1 set x 2 reps @ 205 (PR)
B1. Rack Pull from kneecap: 3 sets x 5 reps @ 405, 1 set x 5 reps @ 415
C1. Barbell Curls with cheat: 2 sets x 5 reps @ 95, 1 set x 5 reps @ 105, 1 set x 5 reps @ 115

Tuesday Training:

A1. Flat Bench: 5 reps @ 225, 3 reps @ 245, 1 rep @ 255 (PR), 1 rep @ 265 (PR), 1 rep @ 275 (FAILED halfway up)
B1. High Box Squat: 5 reps @ 275, 5 reps @ 315, 5 reps @ 335, 3 reps @ 365
C1. Yates Row: 3 sets x 8 reps @ 135, 185, 185

My brain fucking hurts. I am getting over a minor chest cold, but I thought I would be fine today. 225 felt very heavy on bench and combined with my headache, I think my CNS is a bit taxed. It was nice to PR on bench, but I should have nailed 275 easily.

Finals screwed up my lifting schedule, I’m back at it now though.

Wednesday Training:
A1. Hang Clean and Push Press: 3 sets x 5 reps @ 135, 145, 165, 1 set x 3 reps @ 185, 1 set x 4 reps @ 185
B1. Pullups: 3 sets x 5 reps, 2 sets x 5 assisted reps
C1. Yoke Bar Box Squat: 3 sets x 5 reps @ 135, 185, 225, 2 sets x 3 reps @ 245

I got to train in the best gym I’ve ever been to today: World Gym in San Diego. I got a 2 month membership for the summer.

keep going…well done with the +20lb on your pr

Monday Training:

A1. Hang Clean: 5 sets x 3 reps @ 135, 145, 145
B1. Back Squat: 5 reps @ 185, 5 reps @ 215, 8 reps @ 245
C1. Good Morning: 5 sets x 10 reps @ 115
D1. Leg Press: 3 sets x 20 reps with 100 on each side

Wednesday Training:

A1. Overhead Press: 5 reps @ 60,75,90 (warmup), 5 reps @ 100, 5 reps @ 115, 9 reps @ 130
B1. Dips: 50 reps @ bodyweight in many sets
C1. Pendlay Row: 5 sets x 8 reps @ 135
D1. Bicep Curls: 12 reps @ 50, 10 reps @ 65, 8 reps @ 80, 8 reps @ 80

Saturday Training:

A1. Deadlift: 5 reps @ 140,175,210 (warmup), 5 reps @ 230, 5 reps @ 260, 10 reps @ 295 (switched to mixed grip at rep 5)
B1. RDL: 3 sets x 10 reps @ 135
C1. Leg Curl: 6 sets x 6 reps @ 140,160,180,200,220,240 (haven’t done these in a while so I didn’t know where to start)
D1. Shrug Machine: 1 set x 15 reps @ 80, 3 sets x 12 reps @ 100,120,160

Monday Training:

A1. Bench Press: 5 reps @ 100,120,145 (warmup), 5 reps @ 160,180, 10 reps @ 205
B1. Kroc Row: 1 set x 15 reps with 75, 1 set x 10 reps with 75, 1 set x 5 reps with 75
C1. Pec Dec: 1 set x 20 @ 70, 1 set x 12 @ 70, 1 set x 7 @ 70, 1 set x 3 @ 70
D1. Behind-the-head Dumbbell Triceps Extension: 2 sets x 12 reps @ 60, 1 set x 8 reps @ 60
D2. Barbell Curl: 1 set x 12 reps @ 60, 2 sets x 10 reps @ 75
E1. Face Pulls: 2 sets x 12 reps @ 50

Tuesday Training:

A1. Squat: 3 reps @ 115,145,175 (warmup), 3 reps @ 200,230, 8 or 9 reps (I lost count) @ 260
B1. Good Morning: 4 sets x 10 reps @ 135
C1. Leg Press: 20 reps with 100 on each side, 12 reps with 100+45/side, 8 reps with 100+90/side
D1. Leg Raise: 2 sets x 12 reps

As everyone can see, I’m following Jim Wendler’s 5-3-1. I have also begun to take my workout fuel 30minutes prior to lifting and this change has made it much more effective.

Saturday Training:
A1. Overhead Press: 5 reps @ 60,75,90 (warmup), 3 reps @ 105,120, 8 reps @ 135
B1. Chinups: 20 reps in sets of 1-3 @ bodyweight, 5 isometric holds + negatives (the chinups were performed throughout the workout)
C1. Dips: 60 reps in many sets @ bodyweight

Deads tomorrow.

Monday Training:
A1. Deadlift: 5 reps @ 140,175,210, 3 reps @ 245,280, 7 reps @ 315
B1. Leg Curl: 5 sets x 8 reps @ 195,210,225,240,240
C1. Shrug Machine: 4 sets x 12 reps @ 140,160,180,180

Tuesday Training:

A1. Flat Bench: 3 sets x 5 reps @ 100,120,145, 2 sets x 3 reps @ 170,195, 9 reps @ 215
B1. Pendlay Row: 4 sets x 8 reps @ 135,155,155,155
C1. Pec Dec: 20 reps @ 80, 20 reps (starting at 80, stripping weight down to 30) x 2 sets
D1. Machine Row: 2 sets x 15 reps @ 80
E1. Barbell Curl: 3 sets x 12,10,10 reps @ 60,75,75
E2. Rope Pushdown: 3 sets x 12 @ 50

Sunday Training:

A1. Squat: 5 reps @ 115,145,175 (warmup), 5 reps @ 215, 3 reps @ 245, 9 reps @ 270
B1. Good Morning: 5 sets x 5 reps @ 135 (slow eccentric, explosive concentric)
C1. Leg Press: 20 reps with 100/side, 20 reps with 100+45/side, 17 reps with 100+90/side

My estimated squat max has increased linearly for 3 weeks by 20lbs/week.

Estimated 1RM:
Week 1: 310
Week 2: 330
Week 3: 350

Using the formula: [(Weight x Reps) x 0.03333] + Weight

Monday Training:

A1. Overhead Press: 5 reps @ 60,75,90 (warmup), 5 reps @ 115, 3 reps @ 130, 6 reps @ 145
B1. Lat Pulldown: 50 reps @ 150 in many sets
C1. Dip: 70 reps @ bodyweight in many sets

Been letting my schedule slide. A few of my friends are back in town and I really prefer training with them instead of training alone. I find myself postponing workouts so that our schedules permit us to lift together, but sometimes it just gets postponed too much.

Tomorrow is deadlift day, Monday is Bench. No bullshit. Then I deload for a week (which I probably don’t need since I have had so much rest during this cycle of 5-3-1.)

My next cycle of 5-3-1 will be performed in a much more dedicated fashion. MTuThF or MTuThSa.

I need to pull 330 6 (or 7 reps to beat my performance in week 1) times tomorrow to beat my performance last week of 315 for 7. I felt very weak on last week’s deadlift day and it was the only time my estimated 1RM decreased during this cycle of 5-3-1. I am confident that I will not only make it to 330x7, but perhaps even to 330x8 or 330x9 (330x10?!).

I thought the gym closed at 9PM, but it actually closed at 5PM. Fuck Sundays.

A1. Deadlift: 5 reps @ 140,175,210 (warmup), 5 reps @ 260, 3 reps @ 295, 7 reps @ 330 (last one got ugly)
B1. Hamstring Curl: 3 sets x 12 reps @ 195, 240, 270

I waited way too long to bench.

A1. Flat Bench: 5 reps @ 100,120,145 (warmup), 5 reps @ 180, 3 reps @ 205, 5 reps @ 230
B1. Bent Over Row: 4 sets x 10 reps @ 135,155,155,155
C1. Incline Bench Machine: 3 sets x 10 reps @ 90
D1. Triceps Rope Pushdown: 3 sets x 12 reps @ 50
D2. Barbell Curl: 3 sets x 12 reps @ 65,75,85