I will get a pre workout wieght tommorow morning. My starting wieght was 207 the morning before my first workout. I have a feeling I will be about 200lb tommorow. I will post pics every 2 weeks and I am going to try to take some videos of my lifts on the 5/3/1 singles days to post.
No wieghts this morning but I did do some hill sprints and walk for some cardio. Wieghed in at 200 even this morning so I am down about 7 pounds in 10 days - not bad. Squat day tommorow.
Suscribed, I am curious about what 5/3/1 can bring to the table with heavy conditioning training.
Didnt have a chance to get to a computer for long enough yesterday to post my workout.
5/19/11
Squat day
I bumped up my wieghts for both my final 5/3/1 set and for my complexes.
5.3.1 work sets
225lb x 3
255lb x 3
295lb x 8
Squat complex - 5 rounds
Top Half Squats - 495lb x 4
Squats - 315lb x 3
Hang Snatch - 135lb x 4 (I will bump the wieght up on these next week, still getting used to the movement)
Vertical Jumps w. 25lb plate x 8
Vertical Jumps x 8
Felt very fresh again today so I decided to bump up some weights. Next week I am going to take some video of my final sets of 5/3/1 and will post some progress pics.
5/23/11
Deadlift day. I am in my 5-3-1 week and hit deads this morning followed by 5 rounds of the deadlift complex which I switched up a bit.
5/3/1 Work Sets
275lb x 5
335lb x 3
365lb x 5
Hit 5 on my last set which would be a PR for me at that poundage.
Deadlift complex - 5 rounds
Rack pulls - 495 x 3-4
Sumo Deadlifts - 315 x 3-4
Hang Cleans - 185x3, 195x3, 205x3, 215x2, 215x2
Broad Jump Series - 8 reps
Threw in some sumo’s to switch it up a bit and got alittle heavier on cleans today than I did last week. Overall solid workout. I was extremely tired this morning when I got to the gym, but was able to wake myself up and get some good work in. Hoping to videotape my squats Thursday to post if possible.
5/24/11
Killed it on my bench workout this morning. PR for reps at 225 during my 5/3/1 and bumped up all my wieghts for my circuits.
5.3.1 Bench Press
Work Sets
175lb x 5
205lb x 3
225lb x 7
6 rounds through the bench complex
First 4 rounds
Top Half Bench :275-285 x 3
Bench Press - 225 x 3
Dips w/ 45lb chain - x 5-6
Chest passes w/ 12lb medicine ball x 10
Last 2 rounds
Top Half Bench - 285 x 3
Incline Bench - 135lb biggest chain I could find on each side - 7 reps
Dips x 45lb chain - x 5
Chest Passes w/ 12lb med ball x 10
It was pouring rain this morning and I absolutely HATE doing indoor cario so I went in and did a arms workout instead.
EZ Bar Preacher Curls: 4 sets at 95lb x 8 w/ very slow controlled descent
Cross Body Hammer Curls: 3 sets w/ 45lb dumbells 8 reps each arm
Barbell Curls w/ 3 second descent - 4 sets at 75lb to failure
Tricep Pressdown w. v-bar - 3 sets at 200lb x 10
Overhead one arm tricep extensions - 2 sets 30lb dumbell for 10 reps
Overhead two arm tricep extension - 2 sets w/ 75lb dumbell for 10
Incline SkullCrushers with e-z bar - 3 sets w/ 95lb for 8-10
Bench dips - bw to failure
Squat day tommorow and I think I am going to give push presses a go on Friday and see how the shoulder holds up.
Squat Day
5/3/1 Work Sets
255lb x 5
275lb x 3
315lb x 6 (PR)
I got a nasty stomach ache shortly after hitting that last set and didn’t feel up to doing the complexes today. I hit a few sets of front squats and snatches and finished with some heavy calf raises.
I am going to do 5/3/1 push press tommorow to test out my shoulder but I wont be doing the shoulder complex. I dont want to do too much to fast with the pain I was having in my joints. Instead I will probably punish my back with some Mountaindog style back training.
5/27/11
I decided to go ahead and test my shoulder joint pain and do some heavy push presses. Went fairly well, I am writing this on day after and dont have any real joint pain today.
Work Sets
Push Press
135 x 5
155 x 3
185 x 3
205 x 3
I could have tried one more set at 225 but didnt want to push it too hard after laying off shoulders for about 6 weeks.
Back training
Meadows rows - 2 45lb plates on the T-Bar - 3 sets of 8-10 each arm
Dead Stop Rows - 3 sets w/ 105lb dumbells for 8 reps each arm
DB Shrugs w/ 3 second hold at the top of the rep - 3 sets of 8-10 w/ 105lb dumbells
Top Half Pulldowns - 210 to failure for 2 sets.
2 sets of DB swings - 50lb dumbells 40-50 reps - ouch
Havent had the time to post in a couple days so here are my last 3 workouts
5/30/11
173 sets of deadlifting appliances, couches, beds, boxes and everything else in my house (all numbers approximate). Monday was moving day for me from my current house to a new one so I didnt work out but got plenty of heavy lifting in. May be the hardest workout I get in all week.
5/31/11
Bench Day
5.3.1 Work Sets
155 x 5
195 x 5
215 x 8
Complexes - I had a busy gym and couldnt get the power rack so I shortened up the circuit and only did three exercises but for 7 rounds
First 3 rounds
Bench - 225 x 3
Dips w/ 45lb chain - x 6
Chest passes w/ 12lb medicine ball x 10
Last 4 rounds
Incline bench - 185x3, 205x3, 215x3, 225x2
Dips w/ 45lb chain - x 6
Chest passes w/ 12lb medicine ball x 10
And today, 6/1/11
Arms Mountain Dog Style
A1: Reverse grip curls w/ EZ Bar - 5 sets of 10 at 75lb
A2: Rope Pushdowns - 5 sets of 10 at 110lb
B1: Preacher Curls - 3 x 12 at 75lb slow decent
B2: Dips w/ 3 second descent - 3 sets of 8
C1: Incline Preacher Curls - 2 x 8 w/ 25lb dumbbells squeeze and hold at the top
C2: L Extensions - 4 x 15 w/ 25lb dumbells
D1: Seated DB Curls w/ 3 second descent - 25lb 2x8
D2: Incline Skull Crushers - 75lb 4x12