Seated leg press
3x8 just for warm up
Deads 5+
185x5
225x5
275x5
325x5
345x5
365x8*
Seated cable row
145x12
160x12
175x12
Seated leg curls
120x12
130x12
140x10
An crunch
3x20
Done
365x5 was the number to beat.
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Seated leg press
3x8 just for warm up
Deads 5+
185x5
225x5
275x5
325x5
345x5
365x8*
Seated cable row
145x12
160x12
175x12
Seated leg curls
120x12
130x12
140x10
An crunch
3x20
Done
365x5 was the number to beat.
Face pull
3x12
Bench 5+
135x5
185x5
225x5
270x5
290x5
310x10*
290x5
270x5
Inc bench
175x10
195x10
215x8
Ch. supported row
3pps x3 sets of 10
V-bar press down
3x12
EZ bar cable curl
3x12
Seated DB curl
3x10
Done.
310x 7 was the # to beat and 305x10 before that. Got 10, then that Superman feeling set in and I upped my incline weight by too much LOL. 30+ years of lifting and I still fall into the same old trap. I was going to go for 225 on the last set and backed it down realizing what I did, but I was already too burned out to hit 10.
My left elbow is making me pay for that bench day. It’s all inflamed. Not bad, but I can tell it’s pissed at me.
310 for 10! Yikes! Getting strong brother.
It was good after a couple days.
Yes! Very happy with that. Been there before but I haven’t been able to hit that for a couple years. I’m 265.7 lbs this AM and I was probably 290ish the last time I repped that weight, so it’s even better.
Had to miss a couple training days and some work lately for family. Doubled down today.
Squats 5+
185x5
225x5
275x5
325x5
345x5
365x8*
Deads 3+
315x3
345x3
365x3
385x3*
Leg press
4pps x12
5pps x10
6pps x8
7pps x6
Laying leg curls
120 x3 sets of 12
Ab machine.
Done.
Been thinking about and visualizing squats for a couple days and went in fired up to squat. 365x6 was the # to beat and I killed it. Blew my wad on squats and only did minimum on deads. Great day though. Like I said above, finally getting my strength back at a lower BW. Injury free is the name of the game. No set backs. Feels like I’m always trying to get back to some point. Time to push forward!!!
Face pulls
3x10
Bench 3+
135x5
185x5
225x3
290x3
310x3
325x6*
AMRAP 225x17
OHP
135x3
165x3
175x3
185x5*
AMRAP 135x15
Lat pull down
3x10
EZ bar press downs
3x10
Seated cable row
3x10
Rope hammer curls
3x10
Machine curls
4x10
Done.
Last time bench 325x5 and OHP 185x9. Beat bench and then like yesterday, the second lift suffered. Great day though and my pump is unreal. 4 days of training in 2 days. Squats Monday
Worked 12 hours Saturday, 16 Sunday and another 6 on Monday. Lost a training day yesterday. I’m going to lose this Saturday too for a class at work and g-baby birthday party. So only 2 days to train again this week. I hardly sat down at all the last 3 days and my back and legs are killing me. I therefore trained legs today. It was apparent real fast I wasn’t doing 5/3/1. I got a good day in and tomorrow I will also be off program and get my ass back on track next week. It’s that time of year where every bed in the hospital is full, people admitted in the ER stay in the ER which is in turn overflowing and everyday they are texting for extra help. I can work everyday if I want pretty much. Sometimes they offer an extra $10 per hour on top of OT because they are desperate. There’s never a shortage of sick people.
Squats
Bar x many
135x5
185x5
225x5
275x3
345x3
345x3
345x3
345x3
Leg press
4pps x4 sets of 12
Done.
I’ve got Five Guys on my mind...
https://www.t-nation.com/training/th...e-shoulder-day
This is a great article. I know it’s about shoulders, but there’s great info about training in general in it. Apply it to everything. All the bullet points are, um, on point. :) it goes without saying that seated military press has been a recent favorite of mine too. Off the t-shirt, higher reps and consistency with a program that varies the weight you work with. Done, and done and I can vouch for the results
Face pull
3x12
Bench
135x5
185x5
225x3
275x3
295x3
315x3
315x3
315x3
315x3
225 AMRAP x16
Seated military press
135x5
165x3
175x3
185x3
135x10
Chest supported row UH
3 plates x3 sets of 10
Lat pull down
3x10
DB shrugs
115s x3 sets of 10
Alt curls
3x10
Done.
Good day. Some right shoulder issues on OHP or I would have done more there.
The plan was for 3+ squats today.
Squats
185x5
225x5
275x3. Pain across lower back on 2nd rep
315x3 added bridge set
345x3
365x3
385x1
385x1
385x1
385x1
385x1
Leg press
Monster death no rest but changing plates
1pps x10
2pps x10
3pps x10
4pps x10
5pps x10
6pps x8 failed for 10
5pps x10
4pps x10
3pps x10
2pps x10
1pps x10
108 reps total
Done.
Decided not to go for my 3+ set. Focused on singles with strict form and good depth. Reps would cause form break down and cause a real injury. No injuries, no set backs. Don’t know what this week will bring. Probably won’t continue with 5/3/1. It would be my 1+ week and that just sounds stupid right now. I think I will back down 5/3/1 when I do reload just to reboot my body and ease back to heavier weights. Again no injuries. Train smart and make progress. There’s no competition on the horizon so backing down for a cycle won’t hurt. I have plenty of reps PRs to chase so things will always be challenging
Face pull
3x10
Seated military press
95x5
115x5
135x5
155x5
165x5
175x5. All sets paused at my t-shirt
135x10
Lat pull down
150 x3 sets of 10
Close grips
170x10
200x10
225x10
Machine curls
3x10
Done
Got my son and grandson to the gym today. My grandson was climbing the rope which degraded into swinging on the rope. It was funny as hell. I just kinda did my basic routine today. Again, 5/3/1 will reload next week. Started doing the rep sets at the end after flipping back about half way through my Journey to see what I was up to then. Just changing it up a smidge. Just giving myself another number to chase. Although I remember the rep set numbers varying depending on where I was in my 5/3/1.
deads
185x5
225x5
275x3
315x3
345x3
365x3
365x2
345x1
weighted back ext.
185 x5x5
DB shrugs
115's x3 sets of 10
seated leg curls
3x10
abs
done.
deads felt good form-wise but were heavy. I really should be deloading.
Face pulls
3x10
Bench
135x5
185x5
225x3
280x3
300x3
320x3
320x3
320x3
320x3
225x18 nice
Floor press
255x5
255x5
265x5
275x5
Chest supp row
3 plates x3 sets of 10
Done.
I just took last weeks bench work and added 5 lbs for same reps.
Yes 225X18 nice!
That’s a real good looking day. 225 for 18 is no joke that’s good stuff man.