Hit Up a quick arm workout today. Gonna get back to chest tomorrow.
5/3/1 Week Three Chest
Floor Press
45x5
95x5
115x5
135x5
155x5
175x3
195x10 (PR)
DB Bench
80x5
85x5
90x5
95x5 (PR)
100x2 (PR)
50x10
50x10
50x10
50x10
50x10
Start of school; have to go to the gym really early now.
5/3/1 week three squat
95x5
135x5
165x5
190x5
215x5
240x3
270x9 (PR)
135x10
135x10
135x10
135x10
135x10
Leg extensions
3-4 sets of 20 reps
5/3/1 Week Three Shoulders
DB Press
25xsome
35xsome
45xsome
55x8
60x5
65x3
75x10 (PR)
Still had more but I didn’t want to re hash a pre existing injury.
Press From Pins
135x5
155x5
175x5
195x3
205x3
215x3
225x1 (PR)
More DB Press
35x10
35x10
35x10
35x10
Today was supposed to be a deadlift day, but the change in workout timing finally caught up to me.
I switched to a Lat and arm workout, but the overall volume and weights were down.
5/3/1 Week One Bench
Floor Press
Ramped to:
140x5
160x5
185x13 (PR)
DB Bench
80x5
85x5
90x5
95x5
100x3 (PR)
At this point I dropped the hundreds, and one of them rolled five feet to my bag and crushed my phone… crap.
55x10
55x10
55x10
Ok I was supposed to do two more sets but I was freaking out about this so I quickly jogged home.
Arm and Trap sesh today.
5/3/1 DELOAD/ ISOLATION week
Leg extension
Quick ramp, then FST-7 at 190lbs
Squats
135x5
150x5
175x5
Did a lats workout.
A. Kayak Rows
B1. Straight Arm Rope Pulldown
B2. Bent Arm Kneeling Rope Pulldowns
B3. Kneeling Rope Row
C1. One Arm Lat Pulldown
C2. Two Arm Lat Pulldown
ISOLATION/ DELOAD Session
Not even worth mentioning. I started with shoulders but whenever I do any sort of isolation movement the same injusry keeps flaring up. I basically did some lateral raises, cable xovers and left.
5/3/1 week one squat
Ramped up to:
190x5
220x5
250x12 (PR)
155x10
155x10
155x10
The lower back pump so much at this point I had to stop
Leg extension
190x10/10/10/10/10/10/10
30sec rest
Did an arm and trap workout today.
Biceps
Lean Back Cable Curl, Lean forward cable curl, “Double Bi” Cable Curl
Did four sets
Heavy BB curls
Did five Sets
Pushdown, close grip pushups
LOTS of sets
DB Skullcrusher
Two sets
Heavy shrugs, light shrugs, face pulls
three sets
5/3/1 week one Shoulders
DB Shoulder press
20x8
30x8
40x8
50x5
60x5
70x14 (PR + 1)
Pin Press
135x5
155x5
175x5
195x3
215x3
225x3 cluster reps
DB Shoulder Press (Strict)
40x10
40x10
40x10
40x10
40x10
Then I fiddled around with a couple KB presses and left.
Yesterday I fooled around with some Lat exercises.
5/3/1 Week Two Bench
Floor Press
45x5
95x5
135x5
155x5
175x5
195x10 (PR)
DB Press
80x5
85x5
90x5
95x3
100x3
3 sets of xovers and done
Did a quick arm and trap workout before school
5/3/1 Week Two Legs
SKWATZ
115x5
135x5
185x5
205x3
235x3
265x11 (PR)
135x10
135x10
135x10
Leg Extension (30 seconds rest)
175x10
175x10
175x10
175x10
175x10
175x10
175x10
5/3/1 Week 2 Shoulders
Warm up with one arm KB presses
DB press
30x5
40x5
50x5
55x3
65x3
75x11
Press From Pins
135x5
155x5
185x5
205x5
215x3
225x5 (PR came from nowhere)
235xFail
Worked in some light presseing movements for Da pump, seeing how lateral raises flare up my shoulder pains.
Lats
Messin around with a variety of movements. I’m having a hard time finding a go to exercise, one that I can build my routine upon. It just feels really inconsistent. The problem is that weight doesn’t necesserily transfer into muscle, at least not as much as other muscle groups, so I cant simply add weight and keep going.
5/3/1 Cycle Two Wave Three Chest
Floor Press
45x5
95x5
135x5
160x5
185x3
205x8 (PR)
DB Press
100x5 (PR)
100x3
100x3
80x5
80x8 (PR funny enough)
90x4
Cable crossovers
30xfail
40x8 HARD contractions
50x8 HARD contractions
Split my workout into two
The first was primarily biceps, second primarily triceps and traps.