Monday, October 20, 2014

Advanced 5/3/1 Week 3

Mon,  20 Oct 14

Squats: 135x5, 185x5, 225x3, 245x2, 275x1, 315x4x1, 315x4
DB Curls: 25x10, 35x3x5
Deadlifts : 135x10, 210x5, 245x3, 280x2, 315x1, 350x3x5

Conditions slightly less than optimal at the Aria gym,  but not impossible.  Smith Squats were a little weird,  but not too bad.  For Deads the bar was short and sharply knurled (bloody right shin) ,  plus hex shaped weights.   No belt,  no shoes,  no chalk.   Not too bad though.   I thought I'd be the only in the gym at 7 am,  but it was packed. 

Saturday, October 18, 2014

Advanced 5/3/1 Week 2

Sat,  18 Oct 14

Deads: 185x5,  215x3, 245x2, 275x1,  305x4x3, 305x9
Squats: 160x5,  185x3, 210x2, 240x1, 265x3x5

Mixed it up both sumo and conventional deadlifts.   Workout was easy.  Right deltoid is still tender,  so skipped pull ups.  Didn't bug me for the other exercises.   Off to Vegas tomorrow morning!

Friday, October 17, 2014

Advanced 5/3/1 Week 2

Fri,  17 Oct 14

OHP : 45x10,  65x5, 75x3,  85x2,  105x4x5, 105x14
Curls: 95x3x10
Bench : 45x10,  135x2x5 fail.

Right deltoid starting feeling tender during curls,  and I actually had to give up during bench warm ups.  In too much pain.  I'll have time to recover in Vegas lol.

Wednesday, October 15, 2014

Advanced 5/3/1 Week 2

Wed,  15 Oct 14

Bench : 135x2x5,  165x2, 185x1, 205x4x3, 205x11
OHP : 65x5, 75x3, 85x2, 95x1, 105x3x5
Curls: 95x3x10
CGBP : 135x3x10

Good workout.  Quite pumped.

Monday, October 13, 2014

Advanced 5/3/1 Week 2

Mon,  13 Oct 14

Squats: 160x5, 185x3, 210x2, 240x1, 265x4x3, 265x9
Pull Ups: BWx5x5
Deadlifts: 225x2x5, 255x3, 275x1, 305x3x5

Canadian Thanksgiving!  Lots of turkey and other assorted cards on board.  Workout was pretty easy.

Saturday, October 11, 2014

Advanced 5/3/1 Week 1

Sat,  11 Oct 14

Deads: 160x5, 190x3, 215x2, 245x1, 270x4x5, 270x8
Chins: BWx5x5
Squats: 140x5, 165x3, 190x2, 210x1, 235x3x5

Pretty easy.  One week until Vegas!

Friday, October 10, 2014

Advanced 5/3/1 Week 1

Fri,  10 Oct 14

OHP: 75x2x5, 85x5, 95x4x5, 95x13
Curls: 95x3x10
Bench: 135x2x5, 165x5, 180x3x5
CGBP: 135x3x10

Pretty pumpy again.  Warm up is a little bit different then programmed as the weights are so small I can't be bothered.

Wednesday, October 8, 2014

Advanced 5/3/1 Week 2

Wed,  8 Oct 14

Bench: 135x2x5,  160x5, 180x4x5, 180x12
OHP: 75x2x5, 85x5, 95x3x5
CGBP: 135x3x10
Curls: 95x3x10
Leg raises: BWx25

Pretty pumpy workout.  Lots of triceps work.

Tuesday, October 7, 2014

Advanced 5/3/1 Week 1

Tues,  7 Oct 14

Squats: 140x5, 165x3, 190x2, 210x1, 235x4x5, 235x9
Deadlifts: 160x5, 190x3, 215x2, 245x1, 270x3x5
Chins: BWx5x5

Figured out my 1Rms and am starting advanced 5/3/1. This version should work better for me as I'll be running four sessions a week.  It was pretty easy today,  and I hit 9 reps on the last set.  I always find the beginning of a program scary light,  but by the end I felt as if I worked out without killing myself.

Mon: Squat,  deads ,  chins
Wed: Bench,  OHP,  leg raises,  maybe something else.
Fri: Deads ,  Squats,  chins
Sat: OHP,  Bench,  leg raises

Primary is 5/3/1, secondary is 3x5, assistance is 25 reps.

Sunday, October 5, 2014

Post diet workout 2

Sun,  5 Oct 14

OHP: 45x10,  95x5, 110x5, 120x5, 130x5, 140x4, 130x7, 120x8
Deadlifts: 225x5, 275x5, 305x5, 325x5, 355x4, 335x3, 305x5

Still feeling out where I'm at strength-wise.  So RPE and RPT.

Saturday, October 4, 2014

Post diet workout 1

I Sat,  4 Oct 14

Squats: 185x5, 225x5, 275x3, 300x4, 285x6, 255x7
Bench: 135x5,  185x5,  205x3,  225x2, 235x5, 225x6, 205x8
Curls: 95x3x8
CGBP: 185x4, 165x8,  145x12

Ended the diet at 215.6 lbs and approx 20% Bf.  Over the past four weeks that's been a drop of 14.2 lbs and about 8.5% Bf.  I've dropped a few inches of fat everywhere.   Not sure where to go with a routine right now,  so just continuing with the full body workouts,  using a RPE and RPT scheme.   Basically feel out a four rep max,  then reverse pyramid back two sets.  That netted me 27 reps in Squats today at a weight enough to stimulate growth.   Three times over the week is good growth reps.

Wednesday, October 1, 2014

RFL Workout #7

Wed, 1 Oct 14

Squats: 175x5, 295x3, 240x2, 275x3x6
Bench: 135x5, 160x3, 185x2, 210x3x6
CGBP: 135x2x8
Curls: 85x2x8
Rows: 135x5, 160x3, 185x2, 195x3x6
OHP: 95x2x8
RDL: 225x2x6

Carbed up again.  Down to 215.4, almost 20 lbs since the beginning of August and almost 15 since starting RFL 3 weeks ago.  Only took an hour.  Was hard, but carbs really help.