6/23/17
Bodyweight 167
Day 2 Square 2 Cycle 2
Press
45 x 10
95 x 5
115 x 1
135 x 4
Seated Press
135 4 x 4
E-Z curl upright rows 70 3x10
Rear Delt Machine
6/24
Day 3 Square 2 Cycle 2
Sumo Deadlift
135 x 5
225 x 3
275 x 1
315 x 5
Lat Pulldown
Machine Row
Sticking with sumo as conv. is just going to keep giving me trouble,
6/26
Day 4 Square 2 Cycle 2
Paused bench
45x8
135x5
185x3
225 2x1
185 3x5
Dumbbell Pec Fly 50 2x10
Tricep Pushdown
6/27
Day 1 Square 3 Cycle 2
Squat
Barbell Warm-Up: SLD, Sumo Deadlift, Squats, Presses
135x5
225x3
275x1
325 2x1
275x5
250x5
225x5
6/28/17
Bodyweight 167
Day 2 Square 3 Cycle 2
Press
45 x 10
95 x 5
125 x 8
Seated Press
125 3x8
6/30
Day 3 Square 3 Cycle 2
Sumo Deadlift
135 x 5
225 x 3
275 x 1
325 x 5
Uni Lateral Lat Pulldown
Standing Dumbell Rows
7/2
Day 4 Square 3 Cycle 2
Paused bench
45x8
135x5
165x3
195 3x5
Tricep Work
7/4
Day 1 Square 4 Cycle 2
Squat
Barbell Warm-Up: SLD, Sumo Deadlift, Squats, Presses
135x5
225x3
255x2
285x6
255x5
225x5
7/5
Day 2 Square 4 Cycle 2
Paused bench
45x8
185x5
215x3
185 5x5
Tricep Work
Bicep Work
7/6
Day 3 Square 4 Cycle 2
Sumo Dl
General Bar Warm Up
135x5
225x5
275x1
2952x3
Didn’t even go for 335
Felt extremely heavy and legs felt super shaky. Haven’t felt this weak in a long, long time. Need to get a form check as I’ve never been able to improve much on deads, despite other lifts going up. Hopefully it was just a shitty day and that’s it.
Browsed through most of your training log and I don’t see how any of this resembles 5/3/1. Would you mind explaining your set up? That and the whole cycles and squares thing is awfully confusing.