So for anyone who was following my 5/3/1 log, I have switched back over to a more Westside-style lifting program, being put together by one of my friends who is a PT and a powerlifter, and in fact, a semi-pro football player. Let’s see how this goes; I’m pumped for it.
12-21-09 ME Upper Body
Warm Up
5 min. Elliptical (1 min. forward, 1 min. backward, etc.)
Dynamic Stretching
Close Grip Bench Press - Work Up to 5RM
45x10
95x10 (In retrospect, I probably should have stopped at 5 reps)
135x5
185x3
215x4 (This was supposed to be a 5RM - the first rep was definitely too slow, and I got the 5th rep about halfway up before my spotter had to grab the bar)
So, first time back to this style of training, and I’ve come to the conclusion to not jump as many pounds in between some of my warm up sets. I think maybe I should have put a set in between the 135 and 185, and something between the 185 and 215. I’ll talk it over with my friend and see what he has to say.
A) Incline Neutral DB Press - 65x12x3
B1) Chest Supported Row - 115lb.x10x4
B2) Underhand Band Pull Aparts - minix15x4
C1) DB Shrugs - 85x10x3
C2) Rolling DB Extensions 45x10x3
C3) Hammer Curls 40x10x3
Conditioning
1 mile Hills Setting on Treadmill (Level 5) - 9:55 (Definitely need to speed this up. This was my first time doing this program on the treadmill, so I feel that the next time I try this it will definitely be better.)
So I felt really good after this workout, and overall was pretty glad to see that my strength has indeed gone up. We’ll see how tomorrow goes.
12-22-09 DE Lower Body
Warm Up
Aerodyne Bike 1 min.
Short Jog/Runs/Side Steps/High Steps ~15 yrds.
Dynamic Stretching
Box Jumps (~27")
2 sets from floor
1 set standing on ~4" of foam*
2 sets standing on ~5.5" of foam*
*foam squishes pretty far down
Speed Squats
Cambered Bar to Parallel Box using EFS Pro Short Average Band
65x3x2
155x3x6
Bulgarian Split Squats
30 lb. Weighted Vest 15lb. Dbs in handsx8x3
Glute-Ham Raise (Hands Behind Head)
bwx8x4
Weighted Plank (45lb. plate)25 sec. Hanging Leg Raise (No Loops) x10 x3
12-24-09 DE Upper Body
Warm Up
Short Jog/Runs/Side Steps
Dynamic Stretching
Medicine Ball (8 lb.) Chest Pass into Plyo Pushup 5x3
Speed Bench
Fat Bar (Mini Short Band)x3x1
Fat Bar 50x3x3
Fat Bar 30x3x3 (Needed to work on my explosiveness, so we dropped the weight a bit)
Swiss Bar Floor Press (Middle Bar)
barx15x1
Bar 90x12x1
Bar 140x4x1
Chin-Ups
bwx9,6,6,8
Rotator Bar Lat Pull Downs Super Setted with Fat Bar Shrugs
90x12x2
SS
Bar 50x10x1,x12x1
That 2.5" fat bar is brutal; I love it.
12-28-09 ME Upper Body
Warm Up
5 min. Elliptical
Dynamic Stretching
Close Grip Bench Press - Work Up to a 3RM
45x10
95x5
135x5
155x3
185x3
205x1
225x3 (I definitely felt like I had another rep in the tank, so we’ll see what next week brings.) *New PR
I think this new set up for my warm up sets helped me really prime my CNS for this lift today. 205 felt pretty light, and 225 really didn’t feel all that heavy. Next week I think I can really push myself to crank out something heavier.
A)Incline Neutral Grip DB Press - 70x12x3
B1)Chest Supported Row - 135x10x4 (Next week I’m only going to add maybe 5 or 10 lbs. to this; I felt like the ROM on this just wasn’t where it needs to be.)
B2)Underhand Band Pull Aparts - minix15x4
C1)DB Shrugs - 90x10x3
C2)Rolling DB Extensions - 50x10x3
C3)Hammer Curls - 45x10x3
Conditioning
1 mile Hills setting on Treadmill (Level 5) - 9:30 (Shaved off 25 seconds from last week.)
12-29-09 DE Lower Body
Warm Up
Short Jog/Run/Side Steps/High Steps
Dynamic Stretching
Foam Rolling
Box Jumps 30" (yea, so last week I was retarded and obviously got the height wrong) off 5.5" foam
3x3
Cambered Bar Speed Squats to Parallel Box using EFS Pro Short Average Bands
65x3x1
155x2x1
210x2x6
Bulgarian Split Squats
30lb. Weighted Vest 25lb. DBs in hands x8x3
“Prisoner” GHR
bwx10x4
Weighted Planks SS Hanging Leg Raises
90 lb.x25 sec.x1,90lb.x30sec.x2
SS
(HLR)8x3
12-31-09 ME Lower Body
Warm Up
5 min. Elliptical
Dynamic Stretching
Squats
45x5
135x3
185x3
225x3
275x1
275x5 (Need to work on my form)
Speed Pulls
240x8 singles, 30 sec. rest between - conventional
Pause Squats - 2 second pause
185x15x2
Cossack Squats
24kg 20 (10 each side)x3
2 Hand Kettlebell Swings (2 kbs)
16kg eachx12x4
Standing Cable Crunch (using hanging ab straps)
110x12x1
140x12x1
160x12x1
Conditioning
1 mile on Elliptical (level 1) - 6:31
1-4-10 ME Upper Body
Close Grip Bench Press
45x10
135x5
155x3
185x3
205x1
225x1
240x1 (Needed a little help from the spotter…feeling a bit weak today)
215x3x2
Neutral Grip Incline DB Press
75x8,6,6 (Just couldn’t get them up as much as needed)
Chest Supported Row
145x10x4
SS
Underhand Pull Aparts
minix15x4
DB Shrugs Rolling DB Extensions Hammer Curls
95x10x3
55x10x3
50x10x3
No conditioning; didn’t have the time or energy to do it.
Feeling sick today; not terrible, just a head cold. But I certainly wasn’t feeling strong today. After talking to my friend, I pretty much set myself up to fail today. I didn’t eat enough this morning (basically no carbs), should have had an extra meal in there before I went to lift, and the cold certainly didn’t help. Also, I apparently was supposed to drop the weight only about 10-15 lbs. and do some singles. Oops. I’m sure I’ll make up for it sometime this week.
DE Lower Body 1-5-10
Warm Up
Jogs/Runs/Side Steps
Dynamic Stretching
Cambered Bar Speed Squats using EFS Pro Short Average Bands
65x3x1
155x3x1
205x2x6
Not really sure where the 210 came from last week, considering it was only 185…
Bulgarian Split Squats
30lb. vest 30 lb. DBs x8x3
Prisoner GHR
bwx12x4
Weighted Pank (90lbs.) 40 sec.x2, x45sec.x1
SS
Hanging Leg Raises
8x3
Conditioning
160lb sled pushx15yrds.x10
so, i need to add that anytime i have done DE lower body work, i have done 30" box jumps from foam…got massively sick early wednesday morning, and am going to de-load this week to get back into the swing of things
1-11-10 ME Upper Body DELOAD
Warm Up
5 min. Elliptical
Close Grip Bench Press
45x10
95x5
135x3x3
Neutral Grip Incline DB Press
45lb. DBsx12x3
Chest Supported Row
70x10x4
SS
Underhand Band Pull Aparts
minix15x4
DB Shrugs Rolling DB Extensions Hammer Curls
70x10x3
30x10x3
30x10x3
Conditioning
.5 mile = 5:18 - took it easy…just trying to get back into the swing of things
1-12-10 DE Lower Body DELOAD
Warm Up
Jog/Run/Side Step
Dynamic Stretching
30" Box Jump
3x10
Bulgarian Split Squats
30lb vest 40lb. DBsx8x3
Prisoner Style GHR
bw 5lbsx10x4
Weighted Planks
90lb.x50sec.x1
x55sec.x1
x65sec.x1
SS
Hanging Leg Raises
x8x3
EDIT: Last weighted planks 1-12-10 70sec, not 65sec.
1-14-10 DE Upper Body DELOAD
Warm Up
5 min. Elliptical
Dynamic Stretching
Medicine Ball (5kg.) Chest Pass into Plyo Push Up
10x3
DB Floor Press (different gym, no Swiss Bar) - should have gone heavier
80twx25
130twx12
Chin Ups
10,8,7,7
Rotator Activation Excercise (No Rotator Bar) Green SPRI bandx20x3
Lat Pull Down 135x12x3
Fat Gripz BB Shrugs (No Fat Bar here either) 105x15x3
Conditioning
.5 mile run - 4:43
1-15-10 ME Lower Body DELOAD
Warm Up
5 min. Elliptical
Dynamic Stretching
Squats
45x10
135x5
185x5
225x3x3
Speed Pulls
265x1x8 30 sec. rest between pulls, conventional
Pause Squats (2 second pause)
205x15,11
Cossack Squats
65lb.x20x4
KB Swings
20kg(2)x8x3
Standing Cable Crunch (ab straps)
170x15x3
1-18-10 ME Upper Body
Warm Up
5 min. Elliptical
Dynamic Stretching
Incline Bench
45x5
95x5
135x3
165x3
195x1
205x2 (Wow was that hard)
185x5
Flat DB Pause Bench (I think that I may have paused a bit too long…will work on that next week)
60sx12x3
1 Arm DB Rows SS Prone T’s
85sx8x4
SS
10sx15x4
Incline Tate Presses SS Fat Gripz BB Curls
45sx12x3
SS
60x12x3
Conditioning
Hills Program on LifeFitness Bike
2 miles Level 8 - 6:15
1-19-10 DE Lower Body
Warm Up
Runs/Jogs/Side Steps
Dynamic Stretching
Kneeling Squat Jumps
5x3
Speed Squats using Blue and Purple Jumpstretch Bands
45x3x1
135x2x6
Speed Pulls using EFS Pro Average Short Bands (conventional)
135x3x2
135x6x1
135x8x2
Sandbag Walking Lunges
~60lbs.x20 (10 each leg)x3
Prisoner GHR (heels elevated to highest peg)
bwx8x4
Swiss Ball Leg Raises
10x3
Rice Diggers
20 (each hand)x2
1-21-10 DE Upper Body
Warm Up
Runs/Jogs/Side Steps
Dynamic Stretching
Plyo Pushups (4 and 5-boards on their side)
5x5
Chin-Ups
bwx5x4
Underhand Pull Downs SS Scare Crows (Blast Straps)
90x12x4
SS
bwx12x4
Rolling DB Extensions SS Fat Gripz DB Curls
35lb.DBsx12x3
SS
30lb.DBsx8(each arm)x3
Had to have some deep tissue work on my bicep/elbow tendons mid training session; they were killing me today. Gonna have to keep an eye on that.
1-22-10 ME Lower Body
Warm Up
5 min. Elliptical
Dynamic Stretching
Anderson Squats
65x5
95x5
135x3
225x3
275x0 (got about an inch or two off the pins)
255x5
Speed Pulls
225x8x1 1 minute between pulls
DB Bulgarian Split Squats w/ Extended ROM (step platform)
45sx12x3
45 Degree Hyper Extension
25lb (behind head)x12x4
Standing Ab Crunches (Ab Straps on Lat Pulldown Station)
105x8x3
Conditioning
Tabata on Spin Bike
1 minute warm up
20 second sprint, 10 second restx8
1-23-10 Conditioning
Prowler Pushes (Upright Handles) outside on blacktop (not the smooth kind)
145lbs.x20yrds. (both ways=40 yrds.)x4
90lbs.x20yrds. (both ways)x4
90lbs.x40yrds. (both ways)x2
two words…FUCKING BRUTAL
got a minor case of the prowler flu…no yacking, but pretty green.
1-25-10 ME Upper Body
Warm Up
5 min. Elliptical
Dynamic Stretching
Incline Bench Press
45x5
95x5
135x3
160x2
185x1
205x3 (that last one was pretty rough…i suck)
DB Pause Bench
65x12x3
1 Arm DB Rows SS Prone T’s
90x8x4
SS
12x15x4
Incline Tate Press SS Fat Gripz BB Curls
50x12x3
SS
70x12x3
Conditioning
Hills Program on the LifeFitness Bike - 3 Miles - Level 8
8:31