I’m down for that challenge haha
6/18/10
Deadlift 3x275, 3x315, 3x365, 3x385, 3x405 PR
DB Row 10x25, 10x45, 30x65 PR
BB Curl 8x65, 6x85, 5x85
Came in today and didn’t feel too great. Got a strong pr on deadlift. I managed to pull a callus off my left hand, so I couldn’t grip anything too heavy for db rows later.
6/19/10
Hack Squat 5x3pl., 5x3.25pl
Seated Calf 3 sets of something
Back Squat(Speed Work) 5x3x185
4 Hill Sprints
6/21/10
Military Press 5x95, 5x110, 3x120, 4x135 PR
Flat BB Bench 5x165, 5x185, 3x195, 5x210 PR
Dips 8xBW, 8x25, 8x25, 7x25, 7xBW
Pretty good day overall. Haven’t had much desire to eat lately, hope that clears up
6/22/10
BB Row 5x175, 5x190, 3x210, 5x230 PR
Chin-ups 10xBW, 8x25, 8x25, 8x25, 10xBW
BB Shrugs 10x135, 25x225
Ran 2 miles last night with a friend. I still don’t have much of an appetite as of late.
6/23/10
Back Squat 3x275, 3x315, 3x335, 3x350 PR
Leg Press 10x4plates per side, 8x5plates per side, 15x6plates per side
Seated Calf 3x10x?
Leg Extension 3x10x?
Pretty happy with today
6/24/10
Military Press 5x95, 5x110, 3x120, 4x135
Bench 10x3x155
Dips 10xBW, 5x25, 5x35, 6x45 PR, 10xBW
Military press has stalled. Felt pretty beat up today
6/25/10
Deadlift 3x315, 2x365, 1x405, 1x425 PR, 0x435, 2x405
RDLs 3x8x225
Speed Squat 8x3x155
6/26/10
DB Curl 10x30, 10x35, 8x30
Pushdowns 10x90, 15x130, 12x100
Cable Curl 10x70, 10x60
Dips 15xBW, 10xBW
I really, really hate doing arms. Going to change it because I really hated today
6/27/10
15 minutes of complexes
later
5 Big fucking hill sprints
I’m switching up my training, going back to 531. I need to focus on my conditioning for the fall and 531 allows me more days and flexibility for that.
6/28/10
Bench 5x140, 5x165, 6x185
Chins 10x5xBW
DB Bench 5x10x40
DB Row 3x10x45
BB Curls 3x10x65
Fatman chins 3x8xBW
Dips 3x8xBW
Everything but dips was supersetted with something else. I went light on everything and I think it was a great idea. Going lighter allowed me to get more total work done, get a lot more volume in and decrease my rest times. Really great session for 45 minutes.
Are you doing sports in the fall? Wondering what the conditioning is needed for. Maybe to just not feel like a fat shit lol, cause I’m starting to feel that way. Haven’t done sprints in forever 
[quote]ashylarryku wrote:
Are you doing sports in the fall? Wondering what the conditioning is needed for. Maybe to just not feel like a fat shit lol, cause I’m starting to feel that way. Haven’t done sprints in forever :([/quote]
I’m joining ROTC in the fall and am going to have to do PT at least twice a week. I’m in good enough shape now to get through it, but being a competitive dick like I am, I feel the urge to be the best I can. Also, it’d be nice to lose some fat.
6/29/10
1a. Squat5x225, 5x255, 6x290
1b. Sit-ups 4x15
2a. Squat 3x10x185
2b. DB Side Bends 3x10x30
DB Walking Lunges 10x30, 2x10x40
Went no belt on the squats and still felt easy. Left at least 4 in the tank. Lunges suck. I’m going to start going beltless, at least for this cycle of 531 and I’ve dropped my weights accordingly
6/30/10
10 Megahill sprints with minimal rest
5-10 minutes of laying on grass incoherently
5-10 minutes of walking to cool down
I think I figured out how to push myself past my conceived limits and it hurts. The last sprint turned into a jog, a walk, and finally a crawl. I’m going to start a bastardized 531 and see how that goes
7/1/10
1a. Deadlift 5x240, 5x275, 6x315
1b. Decline Sit-ups 4x15xBW
2a. Dead Hang Pull-ups 4x5xBW
2b. Military Press 5x85, 5x100, 6x115
AFAP
3a. DB Overhead Press 3x8x35
3b. DB Swing 3x8x45
3c. Burpee Pull-ups 3x8
I’m liking how today went, I see it working well in the future. I’m shamelessly going to start stealing the idea of inserts/extracts from Alpha. Going beltless for the cycle and probably future cycles
7/2/10
Ins.
15 45lbs Hang Clean, Push Press, Front Squat
10 75lbs “”
5 95lbs “”
1a. Squat 3x225, 3x260, 4x290
1b. Dead Hang Pullups 6,6,5,6
2a. DB Row 10x60, 10x65, 10x70
2b. Bench 3x150, 3x170, 4x190
3a. Incline DB Bench 3x10x40
3b. Walking DB Lunges 3x8x40
Ext.
15 25lbs DB Snatch, Burpee Pullup
10 “”
5 “”
Squats felt really weak, kept quite a few reps on both bench and squat. Guess that’s why I planned and started really low. Inserts/extracts are painful. I will definitely continue those and make them more devious.
7/3/10
4 mile jog
Just learned yesterday that there’s a meet on August 21 right near my school and I plan on competing. Going to change my training in preparation
[quote]mmatt wrote:
7/3/10
4 mile jog
Just learned yesterday that there’s a meet on August 21 right near my school and I plan on competing. Going to change my training in preparation[/quote]
PL? Good luck man!
Yeah, it’ll be my first meet