Discussion in 'Training Logs' started by Son of Odin, Oct 31, 2016.
Resurrecting this for later
Last day of the first block of 5/3/1
Bench - 180x5, 205x3, 225x4
Incline DB press - 60x12, 45x15, 45x12, 45x10, 45x10
DB Rows 60lbs 5x10
I've added 10 lbs to my previous deadlift and squat maxes and 5lbs to my OHP and bench maxes to recalculate my training weights for the next cycle. This will be post election so lets hope I will be riding a Trump Victory wave in the first week.
May a Trump victory set you free!
New training cycle starts today
Deadlift 255x5, 295x5 335x8
Good mornings 135lbs 5x15
Hanging leg raises(extended) 5x10
OHP - 115x5, 130x5, 145x10
Pull-ups - x5, x3, x3, x3, (x1, x1, x1(isometric))
Dips - 5x10
Side Laterals - 3x15 20lbs, 25lbs, 30lbs
DB rows - 80lbs x10, 85 x10, 90 x8
Starting over. Maybe things will be calm enough to get a full 4 week cycle in.
OHP 115x5, 130x5, 145x9
Dips: bwx10, +10 x10, +25 x10, bw x10, x10
Lat pulldowm, shoulder width 100lbs 3x10, 2x8
Single arm db press 3x10 45lbs
Db lat raise 15 3x12
So there wasn't a competent person to spot me on bench yesterday so instead of the normal bench sets of 5 with the last set being max reps at 210, I did a sheiko bench session.
Incline db bench 3x15 45lbs
Db rows 3x12 70lbs
Squats- 245x5, 285x5, 320x7
Leg press- 5 sets of 15, pyramiding up from 90lbs to 450lbs
Hamstring curl 60lbs 5x12
Body weight squats 2x20
I don't get the joke.
Good for quad hypertrophy. I squat less volume now with more intensity, since my last set is at the upper limit for the rep range and is always a max reps set. So on 5s week it's a set of 5, then a set of 5, then a set of 5+ however many I can do.
OHP- 115x5, 135x5, 145x7
Lat pulldown perfect form 100lbs 5x10
Deadlift working sets 255lbsx5, 295x5, 335x10
Good Mornings - 185lbs 5x12
OHP - 115x5, 135x5, 145x7
Dumbbell press - 60lbs 3x15
Barbell rows 135 5x8
Hammer strength rows - 35lbs 4x10 alternating grips
T bar rows 45x8, 90x8, 135x7, 90x5, 45x8
Cable flyes- half the stack drop sets to failure
Lat raises 5 sets to failure 20lbs, 15lbs, 10lbs
Shrugs 135lbs 5x10
Bench 2x5 205lbs 3x5@195lbs did two sets before realizing my percentage calculation was 10% higher than it should be oh well
OHP 3x8 115lbs
Lying Tricep Ext 3x10 70lbs
Lat raises 3x12 20lbs
Cable flyes 3x10 40lbs
Squat 5x5 290lbs
Rack pulls - 315x2, 385x2, 405x2
Trap bar farmers walk 270 20ft there 20ft back x2
Bench - 5 singles at 240lbs
OHP - worked up to a set of 5 at 155lbs
I've got a pretty bad sprained MCL right now so I put off squats and deadlifts a couple days. Still really sore and stiff(NO HOMO) and my meniscus is all crunchy sounding but I powered through a halfway decent intensity squat and deadlift workout.
Squats - worked up to a top set of 5 at 330lbs
Deadlifts - worked up to a top set of 5 at about tree fiddy
Barbell rows - 5x8 135lbs very strict except the last set.
Forgot to post this from Saturday
Overhead press 135 5x5
Bench 165 3x8
Db shoulder press 50lbs 3x10
Overhead Tricep Ext 60lbs 3x10
Cable flyes big drop set to failure starting at half the stack
Lat raises 20lbs 3x10
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