Sat 10-10-09
Deads
Jump rope 2x 1 minute
Box jump 30" 4x5
Deadlift 235x5, 265x5, 300x9*PR
1 Leg RDL 2x8 30’s
Natty GHR 6,6,5
Pallof Press 3x10 60
Jump rope 2x 1 minute
Tough deadlift session today. Felt like i may have rounded a little bit on the last 2 reps, definitely need to get a belt for my max out sets. May also look at only going all out twice a month, and taking the 3 rep day as it is.
Mon 10-12-09
Bench
Bench 155x3, 170x3, 190x5 (terrible)
neutral grip chins 5x5 BW
DB FloorPress 80x10,9,9,8
1 Arm DB Row 4x10 80
Elbows out ext 3x10 40
DB Hammer curl 3x10 40
DB ext rotation 2x10
Weird session. 190x5 on bench was terrible, i got 6 just 2 weeks ago and should have hit 7 pretty easy. Rest of the session was good though, with Floorpress, rows and extensions up from last week.
Tue 10-13-09
Squats
2 Step Jumps 4x5
Squat 165x3, 190x3, 210x12*PR
DB Split Squats 50x10,10,10,8
1/2 Kneeling Cable Chop 2x10 100
Pretty good session today. Jumps were actually better yesterday when i was just messing around between lifts. Squats are still going up and split squats were much better this week.
Fri 10-16-09
MP
MP 100x3, 115x3, 130x6*PR
MP 4x10 85
Chinup 14,12,7,5,5,6,5 = 54 reps in 7 sets
Rolling DB ext 3x10 30
Reverse Curl 65x10,10,8
Blast strap Pushups 15
Jump rope 2x1 minute preworkout, 2x1 min postworkout
Went to a new gym just outside Boston today, and man was it awesome. Power racks, chains, bands, GHR, Reverse Hyper, prowler, blast straps, etc, etc etc. Signed up on the spot and i think this place will be really good for me as i already saw more people deadlifting today than i have seen the past 2 months in my old gym. Got 1 more rep with 130 than a few weeks ago, and added a couple reps to my chinups too. Would like to get to 20 chins eventually as well.
Sat 10-17-09
Deadlift
Box Jumps 4x5 36"
Sumo 250x3, 285x3, 315x8*PR (with belt)
GHR 6,6,5,5,5
Prowler Sprint x 5 (20 yards low handle, 20 yards poles, rest)
Got to deadlift with chalk and a belt today so that helped. Probably should have cut the set around 6 reps, but pushed through for 2 more reps. Back will probably be sore because of this. Prowler sprints sucked but were awesome.
Mon 10-19-09
Bench
Bench 160x5, 180x3, 195x6
Wide neutral grip chins BWx5, 25x5, 35x3, 45x3
DB FloorPress 90x8,7,6,6,6
1 Arm DB row 90x8,8,6,6,6
Elbows out ext 45x8,8
DB Curl 45x8,8,8
Ext rotation 2x10 10
Best bench day in a little while. Went a bit heavier with the accessory work this week and i think i will keep doing that for the 5,3,1 weeks. Overall pretty good. Also, i felt like i had gained some weight recently, so i jumped on the scale and i have put on 6lbs in the last 6 weeks! Not sure if this is good or bad, but i am guessing it has something to do with higher rep squats and deadlifts. I am definitely heavier than i have ever been, so i am trying not to freak out but i may try to bump up the conditioning a bit.
Tue 10-20-09
Squat
Jump rope 3x 1 minute
Squats 175x5, 195x3, 225x10*PR (belt)
GHR 8,6,5
Prowler Sprints x 6
Kind of tired from a basketball game last night, but decided to hit the squats today anyway. 225 is the most i have put on my back in a while, and the belt definetly helped me feel more solid. My “projected” squat max has gone up every single session, and has gone from 259 to 300 in the less than 2 months. Prowler sprints were a bit better this week, will try to add one sprint each session.
Thu 10-22-09
MP
MP 105x5, 120x3, 135x5*PR
Chinups 10,10,10,10,8,5
MP 95x8,8,8,8,8
Rolling DB ext 35x10, 40x8,8,8
Reverse Curl 3x6 75
Pallof Press 2x10 60
30" Box Jumps 5x5
Fri 10-23-09
Hill Sprints x 9 (different hill, pretty comparable)
Tue 10-27-09
Bench (Deload)
Bench 3x5 135
Neutral pullups 4x5 BW
Floor Press 3x10 60
1 Arm DB row 3x10 60
Elbow out ext 2x10 30
DB Curl 2x10 30
Easy day today. Ended up skipping my 5-3-1 deadlift day last week as my back started acting up and i didnt have access to the gym this weekend. will wait until friday or saturday and then will probably do the 5-3-1 deadlift day if i am feeling good.
Wed 10-28-09
Squat
Squat 135x5, 145x5, 155x5
DB Bulgarian SS 3x10 40’s
Pullthroughs (3s hold) 2x8 100
Pallof Press 3x10 60
Jump rope 3x75s, 45s rest
Deload day, nothing else.
Thu Oct 29th
Prowler pushes (100lb) x 5 trips down and back + 2 high handles down and back. Just under 10 minutes total. Felt like shit after this
Sat Oct 31st
MP
MP 3x5 85
MP 3x10 65
Chinup 6,6,6,5,5,5
Rolling DB ext 3x10 30
Reverse Curl 3x8 65
Mon Nov 2nd
Bench
Bench 145x5, 165x5, 185x6
Pullup BWx5, 25x3, 35x3, 40x3, 45x3
DB FloorPress 80x9,8,8,8
1 Arm db row 4x10 80
Facepulls 3x10 50
Blast strap pushups 3x10
DB Curl 40x10, 45x8, 50x6
Garbage workout today.
Tue 11-3-09
Squat
Box Jumps 24"x5, 2x5 36", 37x3, 38x3, 39x1
Squat 165x5, 185x5, 205x14*PR
DB Reverse Lunge 60x8, 65x8, 70x6
KB Swings 3x12 20kg
1/2 TGU 2x5,5 20kg
Wed 11-04-09
Hill Sprints x 9, 10:45
Good hill session, didnt feel horrible afterward.
Thu 11-05-09
MP
MP 100x5, 110x5, 125x6
MP 85x10,8,8
Chinups 15,10,8,5,5,5,5,4,4 = 61 reps
Suspended pushups x 12,12,10
Band tri ext 25,20,20
Down 5lb from last cycle, not happy about that. Need to keep incorporating suspended pushups, those felt really good.
Sat 11-07-09
Deadlifts
Standing jumps 2x5, 1 step jumps 2x5
Depth jumps 1x5 18" 2x3 24"
Sumo 245x5, 275x5, 305x7
Stepups (24"box) 4x10 30’s
Prowler 110lbs x 7 trips 8:10
Deadlifts were ok, had another 1 or 2 in the tank. Also, my stance was a bit narrower since i deadlifted inside a power rack. No back pain during deads though, so that was good. Prowler was much better this week, i didnt feel like death afterward as i did last week.
Mon 11-9-09
Bench
Bench 165x3, 175x3, 195x5
Pullups 25x5, 35x3, 50x3
DB FloorPress 4x8 85
1 Arm DB row 85x8,8 75x10,10
Pushups 3x15
Pallof Press 3x10 60
Facepulls 3x10 70
Felt really good going in, but didnt put up great numbers. A little better than last week though.
Wed 11-11-09
Squats
vertical jumps 2x5, 1 step jumps 2x5
Depth jumps 18" box 3x5
Squats 175x3, 195x3, 225x11*PR
DB Reverse Lunge 60x8, 65x8, 70x8, 75x6
KB Swings 2x10
Cable ab crunch 80x8, 60x8, 70x8, 70x8
Actually not a great day despite the 1 rep pr on squats. Squats just felt a little off. Reps were slow, not crisp and form just felt a bit off. Back didnt like the swings at all this week either. Jumps felt better than last week though.
Thu 11-12-09
MP
MP 105x3, 120x3, 135x3
Chinups 10,10,10,10,9,5
Blast strap pushups 5x10
Facepulls 3x10 60
Really not sure what is going on right now. Ever since my backoff week at the end of month 2, it seems all my lifts are going down. I am eating well, getting lots of sleep and not traveling that much for work so i have no idea what the hell is going on.
Sat 11-14-09
Deadlift
Sumo 265x3, 295x3, 325x5
DB Stepups 24" box 3x10 35s, 2x6 40s
Pullthroughs 50x10, 60x10, 60x10, 70x10
Renegade Row 3x5,5
Mon 11-16-09
Bench
Bench 170x5, 185x3, 200x3
Pullups BWx5, 25x3, 35x6
DB Floor Press 80x10,10,8
1 Arm db row 3x10 80
Facepulls 3x10 110
Wed 11-18-09
Squat
Bunch of jumps. Vertical, 1 step, 2 step, etc.
Squats 175x5, 195x5, 205x5
DB Lunges 65x8, 75x6, 75x6, 80x5
Pullthroughs 115x10, 130x10, 130x10
Pallof Press 60x10, 65x10, 65x10
Drove over 500 miles yesterday and my back wasn’t very happy. Have another 700 or so to drive this week, so i just went in and did a light, easy squat session. Wait until next week to try to set real PR’s.