Hey, you might get some better feedback if you mentioned goals. You said you did a bodybuilding show, so are you training for aesthetics? Or are you doing 5 3 1 because you just want to be stronger? or are you swimming for endurance? are you trying to be more athletic? a focused program goes a long way.
[quote]flipcollar wrote:
Hey, you might get some better feedback if you mentioned goals. You said you did a bodybuilding show, so are you training for aesthetics? Or are you doing 5 3 1 because you just want to be stronger? or are you swimming for endurance? are you trying to be more athletic? a focused program goes a long way.[/quote]
[quote]TisDrew wrote:
I’m going to stick with Jim Wendler’s 5/3/1 with healthy joints, flexibility, and strength gains as a focus. [/quote]
Swimming is just for cardio.
Standing BB Calf Raises
225x15
255x15
255x15
255x15 //not much of a contraction in the last set
Back Squats 531
165x3
195x3
210x9
Deadlift 531
210x3
240x3
270x9
Seated Calf Raises
155x2x15
Leg Press
425x10
455x10
455x10
Leg Curls
2x20x60
School has been killer so I haven’t done a work out nor swam in a while. I meshed my upperbody stuff today
Seated Row 5x10x210
Press 105x5 120x3 135x5
Bench 135x3 155x3 170x6
Pull Ups 10 7 6 6
DB Incline 2x10x50
I felt winded during my whole workout, dunno.
Deadlift
135x5
185x5
225x3
245x5
265x3
280x1 //end of 531, going for max of 365
315x1 //this went up so fast it felt like speed work
365x1 //first 2 inches off the floor fine, along the shin hard as hell, above the knee fine
Squat
185x5
205x3
215x5
Standing Calves
245x12
255x2x12
275x10
Seated Calves
160x12
150x2x15
Leg Press 2x10x455
Leg Curls 2x20x60
Pull Ups
5x10xBW
Bench Press
145x5
165x3
185x11 //i was expecting only 7, but i got a lift off and away i went
CGBP //i was hoping for 3x10, didn’t make it haha
135x10,6
115x4
Seated Row //I was wiped out on this after all the pull-ups
160x5 //warm-up set
220x6
200x5
Hammer Curls
45x10,8,6
Rope Extension //absolutely dead here
110x10
80x15,15
EDIT: Since school has started to get a bit daunting, I will not be swimming with the team anymore. I’ll have to find my own spare time for cardio work.
Press
3x5x100 //deload week
DB Incline
3x10x55
Weighted Pull Ups
BWx5
10x5
25x5
35x5
45x4
T-Bar Rows
3x10x115
Weighted Dips
45x10
45x6
45x6
BWx6
Hammer Curls
45x10
45x10
45x5
Seated Rows
4x10x220
220x6
Bench
125x5
145x5
165x12
Pull Ups
3x10
8-2 (finished the set with the last 2 after 10 seconds rest)
6
CGBP
135x10,10,6
Rope Extensions
110x15
110x8
110x8
Hammer Curls
45x10
skipped the rest, so damn tired
Deadlift Day
So for the sake of time I’m no longer doing the swimming club and will have to find time to do cardio but this allows me to split my leg day up over 2 days, which I prefer.
Deadlift
215x5
250x5
280x6 //had no chalk today, forgot it
3x15x265 Standing Calves
3x15x155 Seated Calves
3x5x135 Front Squats
3x10x95 Good Mornings
10,12.5 Wrist Roller
Press
95x5
110x5
125x7
DB Incline Bench
3x10x60s
Weighted Pull Ups
3x5x40
Weighted Dips
45x5
45x5
BWx12
T-Bar rows
4x10x135
Hammer Curls
3x8x45 (i havent gotten 3x10 for a few weeks now, so i wanted to do something i knew i could finish. next time i’ll try for 3x9)
Last two sessions in the gym have been pretty shitty on everything except the main lift. I’m just burnt out mentally by the time I get to any other exercise.
Highlights:
Squats 210x10
Bench 175x11
BBB 5x10x135
Standing Calves
185x10
225x10
250x10
275x15
275x15
275x15
Seated Calves
3x10x135
Squats
225x11
Leg Curls
3x10x80
1x10x100
T-Bar Rows
135x10
160x10
160x10
160x7
Press
100x3
115x3
130x8 //8th one was my absolute limit, i think i may have strained my glutes doing it, lol
Weighted Pull Ups
+40x3x5 //this was relatively easy actually
DB Incline Bench
3x10x60
Weighted Dips
+45x8
+45x6
+45x5
DB Hammer Curls
3x10x45 //finally!
Wrist Roller
2 sets @ 10 lbs
your avi is nom. best of luck with your goals.
Got ten minutes of jump rope in today. I got winded at around the 4-minute mark and had to stagger it with short rest periods until I finished.
[quote]spar4tee wrote:
your avi is nom. best of luck with your goals.[/quote]
Thanks.
Rowing machine/foam-roll/bodyweight circuit --this was a much better warm-up
Deadlift
230x3
265x3
285x2 //messed up the weight
295x8
Barbell Calf Raises
135x10
185x10
225x10
275x15
285x15
285x15
Seated Calf Raises
145x10
145x10
145x10
Front Squats
145x5
145x5
145x5
had to skip GMs was rushed for time
hell yeah, giving up the swim team so you have more time to lift, that’s a manly choice my man, mad props
[quote]youknow wrote:
hell yeah, giving up the swim team so you have more time to lift, that’s a manly choice my man, mad props[/quote]
I gave it up because schoolwork was requiring more of my time. I just had the additional time for another weights workout during the week. But thanks anyway
Honestly, what the hell is going on? I hit it big on bench and 5 minutes after, I was drained and felt I should go home. I had some fruit before going to the gym, was well-hydrated, and had eaten a full meal at 2:30; went to the gym at 5:15. Although, this could all be because I did it in the evening instead of at like 11:30am. I need to figure out my periworkout nutrition and what’s up with feeling like my CNS is burnt out the moment I finish my main lift. This is getting to be a problem. Maybe switching between seated rows and bench isn’t working. I’ll try going one exercise to another and cutting back on the number of exercises.
Unrelatedly, I’ve recently been feeling a tightness here:
http://scioly.org/w/images/1/1a/Semitendinosus.jpg (Semitendinosus)
I’m going to be doing some prehab and upping the volume on my leg curls since that’s what was recommended here:
- YouTube
Goods news is that my previous set at 185x11 with a handoff wasn’t some fluke or totally reliant on the handoff, I unracked it myself today and got 12.
jump-rope and barbell complex warm-up…obviously this was not a good warm-up. I was also mentally out of it for jump-ropes and couldn’t get into a rhythm.
Seated row
220x10
220x10
200x10
200x6 //after my big set on bench
Bench
185x12
145x10
145x10
145x6
I felt like seeing what towel pull-ups felt like grip-wise since I recently read about them. I got 2 sets of five and it was brutal, especially on the pinky. Probably won’t repeat them.
Towel Pull Ups
2x5
Regular Pull Ups
2x10
exeunt
Took it relatively easy today
nice slow warm-up (rowing machine, dynamic stretching, BW squats, barbell complex, lunges)
Squat
185x5
210x3
235x5
Good Mornings
95x12
95x10
105x10
Ab Wheel from knees
3x20 //will soon progress to doing these from my feet
followed this up with hand walking from feet for like 4 or 5 reps (stand up, touch your toes and walk it out on your hands like an ab wheel, come back up. not that hard actually)
Leg Press
365x8
405x5
455x10
455x10
455x10 //pretty hard set here, but moving up in weight next month after the deload
finished up with a little jump rope for like 2 minutes, meh