Squats- Warm ups 145x5 160x3 180x5 PR
*Squats sucked just because of the fact that i had to lift at my house and there is no mirrors to help judge my depth and i am not used to squating at my house so it threw off my rythym a little bit. I also had my dad spot me on my last set and he didnt understand the difference between spotting me and helping me out. I didnt want any assistance but i could tell he was giving some. So, overall my squat workout was sub par.
Condtioning- 10 hill sprints
*These were unpleasant to say the least
Military Press- Warm ups 85x5 95x3 105x7 PR
*I was aiming for 8 but i can settle for 7
T-bar rows- warm ups 2pps x15 2pps +25 x12,12
*Form got a little sloppy on the last set but these felt good
Chins- 50 reps
Hammer curls- 25’s x12 30’s x10 35’s x10
*I should have stayed with the 30’s
Pressdowns (Rope)- 65x15 75x12 85x12
*Overall it was a good workout. I forgot to post this from saturday evening as i split it up into two sessions. I will start a deload session this week and each 4 lifts will have their own days.
Deadlift- 95x5 125x5 145x5 165x3 185x3x3
*Today was the start of my “Deload week”. All sets felt good
Chins (alternating grips) - 5x7
*I am going for 7 reps now instead of 5
Squats- 95x5 105x5 125x3 145x3 160x3
*Decided to get in my squats today. These felt solid, but a little sore from the sprints yesterday.
Bent over rows- 95xsome 115xsome 135x3xsome
*These felt awkward for some reason
Lat pulls- 110x12 130x8 140x10 150x12
*These felt great
Gripper Machine- 50 reps
*Decided to try these for the hell of it
*Overall good session. I am kinda using this week to get my body rested for next week because that is when i start my strength training class in addition to my 5/3/1 workouts. I will use the strength training classes as assistance work. Anything else i will put in, in my 5/3/1 workouts. I will usually be using a Im not doing jack shit template.
With my new schedule, my training will be set up a little different than what it was. Here is my template that i am contemplating…
Monday- Strength training class: Squat and legs
Tuesday- Strength training class: Bench press and other pressing
Wednesday- Strength training class: Conditioning
Thursday- Strength training class: Hang cleans and other stuff
Friday-
Saturday-
Sunday-
*I am not sure where to put my 5/3/1 stuff because i have no clue how hard these strength training workouts will be. So i will have to see how i feel. I will be technically using the strength training classes as assistance work but i do have some mandatory assistance work that i would want to do.
-100-125 chin ups a week
-50 dips a week
-50 reps of trap work
-50 reps of rows
-100 reps rope pressdowns
-50 reps of curls
*So there it is. If anyone has any suggestions feel free to throw one out there
Thought of a better plan for eating or at least guidelines since i suddenly found out i am a fat slob at 20% body fat, so here it is…
At every meal I will have one of these.
Protein-
Eggs
Chicken
Beef
Peanut butter
Turkey
Protein powder
Vegtable/Fruit
Carbs- I reward myself with these. Nothing to drastic though.
*So, thats it. No special things, just a simple diet to follow. I like to enjoy my food. I also start up hockey and i still condition and also an increase in lifting. So i will get a lot more activity.
Conditioning- 75 mins of street hockey
*This is a fun way to do conditioning and it still kicks my ass
Military Press- Warm ups 70x3 85x3 95x3
DB Bench Press- 65x8
DB Seated Press- 45x3x8
Rope Pressdowns- 5x10
Hammer curls- 30x3x12
Chin ups- 30 reps
*Overall pretty good workout. Did more than i wanted to since my neighbor came with and i pretty much did my own thing except for the DB Bench Press and DB seated press. I tried not to push it too much but my ego sadly got in the way.
Squats- Warm ups 130x5 150x5 170x11 135x10
*Squats felt average. I was pissed because i thought i had 12 reps on 170 but i ended only having 11. Anyways my legs were fried after this.
RDL’s - 115x15, 135x4x12
*These weren’t too hard. Just trying to get a good stretch.
Leg extensions- 130x3x12
*Felt the burn in the quads
Chin ups- 35 reps
*Overall pretty good day. Started a new cycle in 5/3/1. Thought i was going to squat today in school but we dont start lifting till next week. Anyways, here is my new training maxes for this cycle:
Squat- 200lbs
Bench Press- 165lbs
Deadlift- 255lbs
Military Press- 115lbs
*Lovin the 5/3/1
*Still dont like the way things are set up but it was still a decent workout.
5/3/1 Training:
Dynamic Warm up
Static Stretching
Chins- 40 reps
Dips- 25 reps
*Will go with sets of 6 or 7 next time
Rope pressdowns- 50 reps
Conditioning- 3 sets of short suicides, 3 sets of medium suicides, and 1 set of long suicides.
*These were hard but felt great.
*The training schedule for my class got switched around. This means we hang clean and do back stuff on tuesday and we do bench and pressing stuff on thursday. I am actually not that sore from yesterdays leg workout, so that is good recovery wise.
*Still dont like the way things are set up but it was still a decent workout.
5/3/1 Training:
Dynamic Warm up
Static Stretching
Chins- 40 reps
Dips- 25 reps
*Will go with sets of 6 or 7 next time
Rope pressdowns- 50 reps
Conditioning- 3 sets of short suicides, 3 sets of medium suicides, and 1 set of long suicides.
*These were hard but felt great.
*The training schedule for my class got switched around. This means we hang clean and do back stuff on tuesday and we do bench and pressing stuff on thursday. I am actually not that sore from yesterdays leg workout, so that is good recovery wise.
Finally got it figured out after messing with all this crap. I am in pre season hockey right now for about 8-10 weeks so i can still train a decent amount. I am doing conditioning and i have a strength training class. Since we do 1 minute sets and i am not using that much weight, I feel that so far i am not having a problem with recovery. I am going to use the “Going into summer” cycle from 5/3/1 for football, as I think it would work just as well with hockey. So here is the split i will be following…
Monday- Trap bar deadlift 5/3/1
Military Press 5/3/1
Assistance work as detailed in the book
Wednesday- Bench Press 5/3/1
Assistance work as detailed in the book
Friday- Power clean 5/3/1
Squat 5/3/1
Assistance work as detailed in book