Papa Jerrys log.

Quote:

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Originally Posted by BrooklynJerry

I have been trying to do a sort of 531 program as far as sets and reps. Not sure if I will do one main lift and some accessory lifts or at times two main lifts on any given day.This will depend on time available to train and how recovered I feel.I just know I will keep the workouts short and keep trying to up the weight or reps each week.

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I highly recommend this. One main lift a session with 1-2 accessory lifts. You will find that you can keep the rest down on the main lift until the interval between the 2nd and then final 3rd workset where you go test yourself. I've found that when I'm pressed for time I can do my warmup sets with no rest other than changing the plates and 1-2 minutes rest between worksets 1 and 2. Since the first two sets aren't terribly taxing it allows for better recovery between sessions.

Friday 7/10/15
Bench press bar/10 95/6 135/3
145/5 150/3 160/3 145/5
Shrug 145/12
185/6 185/8 belt.
Hanging leg raise 10. 10.

Monday 7/13/15
Safety bar Sqts bar/10 95/6 135/5. 160/5 170/3 180/3 155/8
SLDL 140/12 160/8
DB lat raise 10/10. 10/10 10/10

Tuesday 6/14/15
Press. Bar/10 75/5. 95/3. 97.5/5. 102.5/3. 107.5/3. 95/8
V handle pulldown 105/12. 112.5/10. 122.5/8. 132.5/6
Hang leg raise. 10. 10

Thursday 7/16/15
DL 115/10 165/5 185/5
220/5 230/3 240/3 220/6 last four sets with belt.
DB hammer curl rest pause 30lb db 11 7 5 each arm

Friday 7/17/15
BP bar/12 95/6 115/5 135/3
145/5 150/5 155/4 wanted 5 but didn't happen back off 145/3 145/2
Surges 145/8 185/5 185/5 just because the bar was in the rack

Following...

Monday 7/20/15
Saftey bar squat bar/10 95/6 135/5
160/5 170/5 180/5 160/6
SLDL 145/12 170/8
BBC 50lb rest pause 15. 8. 4.

Tuesday 7/21/5
Press bar/12 75/5. 95/3.
100/5 102.5/5 105/5 95/8
V handle pulldown 105/12 115/10 125/8 135/6
Hanging leg raise. 12 12

Friday,7/24/15
DL, 115/6 135/5 185/5. Belt 225/5 230/5 235/5
DB hammer curls rest pause 30/10 7 5