Training Log: Squat

November 22, 2011 | Comment

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

November 20, 2011 | Comment

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

November 19, 2011 | Comment

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

November 16, 2011 | Comment

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

November 8, 2011 | Comment

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.