Monday, December 15, 2014

Advanced 5/3/1 Week 3

Mon, 15 Dec 14

Leg curls 45x20, 90x20 each leg
Single leg extensions: 45x20, 90x20 each leg

Squats: 135x5, 175x5, 205x3, 235x2, 265x1, 295x5

Had a cold last week and have been feeling like crap. Back at it.

Wednesday, December 10, 2014

Advanced 5/3/1 Week 2

Wed, 10 Dec 14

Deads: 225x5,  225x3, 250x2, 285x1,  315x2x5, 315x10

No accessory work, getting a cold and my lower back was fried by the time I was done.

Saturday, December 6, 2014

Advanced 5/3/1 Week 2

Sat,  6 Dec 14

Bench: 135x2x5,  165x5,  185x5, 205x2x5, 205x6
OHP: 45x10, 65x5, 75x5, 85x5,  105x3x5

Went well.

Wednesday, December 3, 2014

Advanced 5/3/1 Week 2

Wed, 3 Dec 14

Deadlifts: 225x2x5, 255x3, 275x1, 305x3x5, 325, 345

Sumo style.  Back started getting tired and called it after 2 singles.  That's a good 100 lbs off of my strength beginning this year.  Sumo will be an adjustment, but I think I'll be able to go farther in the long run.

Advanced 5/3/1 Week 2

Tues, 2 Dec 14

Squats: 45x2x5, 160x5, 190x3, 215x2, 245x1, 270x2x5, 270x7

Pressed for time, so I'm going to try to split these up.  I'm guessing it will start looking less like actual 5/3/1 as I go along.  I'm going to continue working with the set/rep and progression scheme while getting back into heavy lifting.  For tomorrow I'll do the deadlift portion and some heavy singles.