Nice comeback day.
Thanks.
8/14/14
5/3/1 Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 350 x 5, 395 x 3, 440 x 6
Deficit Deads:
405 x 1
385 x 1
365 x 1 (with band)
Power Shrugs:
4 sets x 5 reps x 465
Leg Curls:
4 sets x 12 reps x 170
Not bad. 5/3/1 provides a nice easy climb. It starts out a little light, but it gets much harder. I added my band with deficit deadlifts for the first time today. I wanted to get a feel. I liked it, and I think I’ll employ it more. I was pretty well wiped out by the time I got to the last set of power shrugs.
8/15/14
5/3/1 Overhead Press:
45 x 10, 65 x 10, 95 x 5, 125 x 5, 140 x 3, 155 x 8
Kroc Rows:
4 sets x 20 reps x 100
Front Raises:
4 sets x 10 reps x 55
Seated Pulls:
4 sets x 12 reps x 240
DB Skull Crushers:
4 sets x 10 reps x 40
One Arm Extensions:
4 sets x 10 reps x 40
Kickbacks:
4 sets x 10 reps x 35
Rope Press Down:
4 sets x 20 reps x 115
Just another day…
8/16/14
5/3/1 Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 350 x 5, 400 x 3, 445 x 8
Front Squats:
225 x 5
245 x 5
275 x 5
295 x 5
Leg Extensions:
4 sets x 12 reps x 190
I felt a little tired this morning, but I surprised myself. My squats were real strong. The last couple reps of front squats were a little rough, but it was good.
Nice squatting and your just another day lifting would disfigure a younger man.
8/20/14
5/5/5 Bench:
135 x 10, 185 x 5, 225 x 3, 240 x 5, 280 x 5, 310 x 5
Bench With Band:
250 x 1
280 x 1
300 x 1
Low Cable Crossover:
4 sets x 12 reps x 37.5
Svend Press:
4 sets x 45 reps x 3 plates
My job forces me to work nights every so often. This week starts a nine week rotation of 12 hour night shifts. I woke up around 1200 and hit the gym. Despite the new time, I felt pretty good. Today and tomorrow are days off, so I’ll be back to my normal time.
8/21/14
5/5/5 Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 5, 360 x 5, 405 x 9
Deficit Deadlift:
425 x 1
415 x 1
405 x 1 (with band)
385 x 1 (with band)
Power Shrugs:
4 sets x 5 reps x 465
Seated Leg Curls:
4 sets x 12 reps x 170
405 x 9 was a gasser. I wanted 10, but it became something of a conditioning issue I think. Nine reps is still a PR for 5/5/5 day. I was getting a little fatigued by the time I finished up with power shrugs.
8/21/14
5/5/5 Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 5, 360 x 5, 405 x 9
Deficit Deadlift:
425 x 1
415 x 1
405 x 1 (with band)
385 x 1 (with band)
Power Shrugs:
4 sets x 5 reps x 465
Seated Leg Curls:
4 sets x 12 reps x 170
405 x 9 was a gasser. I wanted 10, but it became something of a conditioning issue I think. Nine reps is still a PR for 5/5/5 day. I was getting a little fatigued by the time I finished up with power shrugs.
Nice work especially considering your heavy work schedule.
High rep deads, then deficit deads garsh, thats tough work right there
Yep, I could feel it later Matty.
8/23/14
5/5/5 Overhead Press:
45 x 10, 65 x 10, 95 x 5, 115 x 5, 130 x 5, 145 x 12
Side Raises:
4 sets x 10 reps x 40
Front Raises:
4 sets x 10 reps x 55
Seated Pulls:
4 sets x 10 reps x 240
Poundstone Curls:
80
40
Today was bare minimum. I was up against going to work tonight. Plus there was a kid there (he’s a nice kid) who likes to ask a bunch of questions when he sees me.
8/15/14
Laying Leg Press:
180 x 10, 360 x 10, 540 x 10, 720 x 10, 900 x 10, 720 x 10, 540 x 10, 360 x 10, 180 x 50
Leg Extensions:
4 sets x 12 reps x 180
I gotta love having to hit in the afternoon. Thankfully school starts this week. I was planning on squats. When I arrived two young guys were hogging the rack. I really don’t mind if they are working. Instead they spend half their time talking. With squats out of the question, I hit the leg press. It probably was a good change of pace anyway.
8/26/14
3/3/3 Bench:
135 x 10, 185 x 5, 225 x 3, 255 x 3, 295 x 3, 330 x 3
350 x 1
Bench With Band:
265 x 1
295 x 1
305 x 1
Incline DB Flies:
4 sets x 10 reps x 55
Svend Press:
4 sets x 50 reps x 3 plates
Not a bad effort today. I felt like I had at least one more rep in me at 350.
Damn it man(Capt. Kirk impression) nice bench work.
Thanks. 400 in a meet is going down for sure in 2015.
8/28/14
3/3/3 Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 335 x 3, 385 x 3, 430 x 7
Deficit Deadlift:
435 x 1
425 x 1
405 x 1
Seated Leg Curls:
4 sets x 12 reps x 170
Not bad for working all night, waking up mid day and having to work tonight. The thing about 5/3/1 is you think the lead up sets are going to be easy. They are, but you have to account for what they take out of you. I’m still in the beginning stages of this go around, but the first two money sets will get harder.
430 was easy for the first four or five reps. They were all touch and go. I had to reset for the last couple. My legs were a little fried, so deficit pulls were a challenge.
430x7 is strong. I don’t like doing more than three reps with anything over 400 as my form completely falls apart- not that I can get many more than 3 over that weight anyway!
8/29/14
3/3/3 Overhead Press:
45 x 10, 65 x 10, 95 x 4, 120 x 3, 135 x 3, 155 x 12
Front Raises:
4 sets x 10 reps x 55
Side Raises:
4 sets x 10 reps x 40
Seated Pulls:
4 set x 12 rep x 240
That’s all I had time for today. 35 minutes and out…
155 x 12 on the OHP is moving good weight and the 430 x 7 is really strong. What is your next big attempt for a dead?
5/3/1 calls for 450. I’m gunning for at least six reps.
8/30/14
3/3/3 Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 340 x 3, 390 x 3, 435 x 8
Front Squats:
245 x 3
275 x 3
295 x 3
295 x 3
Leg Extensions:
4 sets x 12 reps x 190
Everything felt good. The last set of front squats was kind of a mess, but it’s all good.