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
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