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Training Log: Squat / Bench Press / Barbell Row

admin — Tue, 29 Nov 2011 02:25:00 +0000

Shoulder stretch, roller, leg stretch with bands

Deload sets: Squat

Deload sets: Bench Press

Deload sets: Barbell Row

Roller

and that’s the end of my 20th cycle of 5/3/1. Like I said in a previous post, the current plan is to run through one more but during the 531 week of it I will be working to find out where I am for my 1RMs are on everything. After that, I’m considering getting the 5/3/1 for Powerlifting and switching over for a while. We will see.

Training Log: Deadlifts / Push Press

admin — Sun, 27 Nov 2011 20:26:00 +0000

Shoulder stretch, roller, leg stretch with bands

Deload sets: Deadlift

Deload sets: Push Press

Ab crunch (ball):

BW x 15 x 3

Roller

Nothing exciting, just a deload.

Training Log: Squat

admin — Tue, 22 Nov 2011 22:39:00 +0000

Shoulder stretch, roller, leg stretch with bands

Warm up sets

Working sets:

330 x 5

370 x 3

415 x 6 (*PR for reps)

No assistance.

Roller

Pretty content with a new PR for the end of my 20th 5/3/1 week. Calc’s out to 498 – nice. Next up is a bit of deload.

I think at the end of my next 5/3/1 cycle I’m going to re-test my 1RM. It’s been a while since I’ve done so, and with all the set backs I’ve had this year I’m interested to see where I’m at. I may also get the ‘5/3/1 for Powerlifting’ Edition and switch to that afterwards, just to give it a shot.

Training Log: Bench Press / Barbell Row

admin — Sun, 20 Nov 2011 20:53:00 +0000

Shoulder stretch, roller

Warm up sets (Bench Press)

Working sets:

185 x 5

210 x 3

235 x 3

Warm up sets (Barbell Row)

Working sets:

210 x 5

235 x 3

265 x 4

Roller

Training Log: Deadlifts

admin — Sat, 19 Nov 2011 05:30:00 +0000

Shoulder stretch, roller, leg stretch with band

Warm up sets

Working sets:

365 x 5

415 x 3

465 x 1

Assistance work:

Deadlift w/ bands:

245 (+EFS Monster Mini Bands) x 6 x 3

Ab crunch (ball):

15 x 3

Roller

Not exactly satisfied with only 1 rep at 465, should have been 3-5.

Training Log: Push Press

admin — Wed, 16 Nov 2011 03:36:00 +0000

Shoulder stretch, roller

Warm up sets

Working sets:

165 x 5

185 x 3

205 x 2

Assistance work:

Pull-ups:

BW x 6 x 2

BW x 8 x 1

Dips:

BW x 12 x 3

Roller

Should have had 3+ at 205, but no big deal. Looking forward to deadlifts.

Training Log: Squat

admin — Tue, 08 Nov 2011 03:31:00 +0000

Shoulder stretch, roller, leg stretch with bands

Warm up sets:

Working sets:

305 x 3

350 x 3

395 x 3

Assistance work:

Squats (BBB):

245 x 6 x 4

Roller

Everything felt great, funny how light 245 feels after 395. On to my 531 week. Also looking forward to seeing High on Fire this Thursday at the Galaxy. I started listening to them during my training, and they should be a good show.

Training Log: Bench Press / Barbell Row

admin — Sat, 05 Nov 2011 01:43:00 +0000

Shoulder stretch, roller

Warm up sets (Bench Press)

Working sets:

175 x 3

200 x 3

225 x 3

Warm up sets (Barbell Row)

Working sets:

195 x 3

220 x 3

250 x 3

Assistance work:

Kettlebell tricep extension:

35 x 8

Barbell row:

205 x 6

Roller

Just sticking to my 3s this week, overall a good session. The kettlebell extensions were great, but need to get a heavier kettlebell I think. Hope to make time for squat training this weekend.

Training Log: Deadlifts

admin — Sun, 30 Oct 2011 22:27:00 +0000

Shoulder stretch, roller, leg stretch with bands

Warm up sets

Working sets:

340 x 3

390 x 3

440 x 3

Roller

Didn’t have time for assistance today, but was happy to get in some deadlift training.

Training Log: Push Press

admin — Sat, 29 Oct 2011 22:44:00 +0000

Shoulder stretch, roller

Warm up sets

Working sets:

155 x 3

175 x 3

195 x 3

Assistance work:

Pull-ups (narrow underhand grip):

BW x 6 x 3

Dips:

BW x 12 x 3

Roller

Also kicked the ball around with Ian in between sets.

After the week I had, felt great to get back out there. Hoping for time to deadlift tomorrow.