Training Log: Deadlifts

April 4, 2011 | Comment

Should stretching, foam roller, leg stretch with bands

Warm up sets

Working sets:

345 x 5

395 x 5

450 x 7

 

Assistance work:

Good mornings:

185 x 10 x 3

Ab crunch (ball):

20 x 3

DB Shrugs:

85 (each hand) x 10 x 3

 

Foam roller

 

Felt great to get back in and pull this morning. I think the week off helped my knees & elbows a lot as the pain is gone. Somehow lost 6 lbs though, should have been eating more. No big deal.

450 x 7 felt great. It’s on par with my previous rep PR and I’m content with that. Looking forward to 531 week for this cycle.

Training Log: Military Press

March 22, 2011 | Comment

Should stretching, foam roller

Warm up sets

Working sets:

140 x 5

160 x 3

180 x 1

 

no assistance work, had to rush through and get to a meeting.

 

Foam roller.

 

And that concluded my 16th cycle of 5/3/1. Overall, it went well, but I’m planning to go through some deload and then likely take a small 1 week break. My elbows and knees are screaming at me for some downtime, I decided to listen.

Training Log: Squat

March 18, 2011 | Comment

Should stretching, foam roller, leg stretch with bands

Warm up sets

Working sets:

360 x 5

410 x 3

460 x 1

 

No assistance, I was just done.

 

Foam roller

 

Not exactly content with 460 for only 1 rep, I feel it should have been 2 or 3.  It was slow, and shouldn’t have been. In December my 1RM was 465 so I was expecting myself to do better.  Though I hit the target, I am planning to repeat the squat calculations for my next cycle.

All that said, my joints are killing me right now. Planning to do Military on Monday, then deload next week. I will very likely take the following week off; my body is telling me to do so and I need to listen.

Have a great weekend.