91BlckGT "Midlife Crisis" Training Log 91BlckGT "Midlife Crisis" Training Log - Page 23

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Thread: 91BlckGT "Midlife Crisis" Training Log

  1. #221
    Join Date
    Jul 2012
    Location
    Ohio
    Posts
    499

    Default 5/3/1 Cycle 2 Week 2 Squat

    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Squat 45x5, 95x5, 125x5, 145x3, 165x3, 190x3, 215x12!!!! (New rep PR, 300lb 1RM!)*, 145x8, 145x6
    *That was brutal. Last rep was killer. And I weighed in at 154.5 today, which is a new lowest weight. The two FSL sets were both 3s pause sets. Weight was light, but the leg endurance was shot.
    61% Deadlift 175x10x2
    Dumbell row 65lb: Right: 20reps (new PR!), Left:20

  2. #222
    Join Date
    Jul 2012
    Location
    Ohio
    Posts
    499

    Default 5/3/1 Cycle 2 Week 3 Press

    Starting at an odd time and rush for time. Back still sore from volume deadlifts on Thursday, not really at 100%
    Press 35x10, 50x5, 65x5, 75x3, 95x5, 105x3, 120x5*, 95x10
    *stopped at 5. 6 might have been to failure.
    Bench 110x10x3
    Dip 10x2, 8

  3. #223
    Join Date
    Jul 2012
    Location
    Ohio
    Posts
    499

    Default 5/3/1 Cycle 2 Week 3 Deadlift

    Deadlift 115x5, 145x5, 175x3, 265x1 (easy), 315x1 (sweet, weighed in at 154.5 this morning too), 215x5, 245x3, 270x5*, 215x7
    ~60% ATG Squat 35x5, 135x10x3
    Crunches and Leg Raises: lots.

    *still sore from Thursday's lifting work, so I'm thinking I shouldn't do deadlifts 2x a week, it's time to switch to power cleans on Squat day. I should have been able to get 10 reps in, although 1RM testing right before it probably contributed, i did rest 5 min between sets.

  4. #224
    Join Date
    Jul 2012
    Location
    Ohio
    Posts
    499

    Default 5/3/1 Cycle 2 Week 3 Bench

    Starting late tonight, had wine with dinner. we'll see how this goes, still a bit sore from weekend deadlifts.
    Bench 50x5, 80x5, 100x5, 120x3, 150x5, 170x3, 190x7*
    Press 45x5, 65x10x3

    *maybe could have eked out 1 more rep. 7th went up clean but slower than I felt comfortable with. Satisfied with 7 reps on a 1 rep day. Given the late hour lifting I skipped FSL and chins.

  5. #225
    Join Date
    Jul 2012
    Location
    Ohio
    Posts
    499

    Default 5/3/1 Cycle 2 Week 3 Squat (with all time PR!)

    Squat 65x5, 95x5, 125x5, 145x3, 180x5, 200x3, 225x10 (niiiice. Maybe could have hit 11, but then I would have passed out) Joker: 250x1, PR Attempt: 270x1 (oh yells yeah! All time PR. And I took a video. Probably could have done 275, but I'll be happy with this for 3-4 weeks. Since I'm shooting for a 300lb squat by 12/31/13, I'm trying to bump my 1RM by 5-10lb every 3 weeks.
    Cleans 85x3, 95x3, 105x3, 115x3, 125x3
    Dumbell Rows 71lb Left: 18 reps, right: 16
    ez curls: 30lb by a whole bunch

  6. #226
    Join Date
    Jul 2012
    Location
    Ohio
    Posts
    499

    Default Deload Week: Press

    Bench 55x5, 105x10x3
    Press 50x5, 65x5, 75x5
    BW Dips 5, 5
    paused Facepulls 20lb, 10,
    Sprints

    First planned deload week, well, ever. Set my BBB at 50% instead of my usual 60%, but used the weights for my next cycle. So freaking light, but I'm doing my best to contain my enthusiasm. All benches were paused and close grip, getting a little extra tricep work in. Facepulls were held at peak contraction for ~2-3s.

  7. #227
    Join Date
    Jul 2012
    Location
    Ohio
    Posts
    499

    Default Deload: Deadlift

    Deadlift 125x5, 150x5, 180x5
    Squat 125x10x3
    Crunchs / Leg raises / Curlz

  8. #228
    Join Date
    Jul 2012
    Location
    Ohio
    Posts
    499

    Default Deaload: Bench

    Bench 50x5, 80x5, 100x5, 120x5
    Press 65x10x3
    Chinups +25lbx5
    Pullups +25lbx5
    FatGripz curls 45lbx5, 55x10

    Sprints

  9. #229
    Join Date
    Jul 2012
    Location
    Ohio
    Posts
    499

    Default

    Squat 100x5, 125x5, 150x5. Boring.
    Clean 85x3, 105x3x2
    Dumbell Row 71lbx10 (each side).

  10. #230
    Join Date
    Jul 2012
    Location
    Ohio
    Posts
    499

    Default 5/3/1 Cycle 3 Week 1 Prress

    starting strength coach development program
    Press 50x5, 65x5, 75x5, 85x5, 95x5, 110x9 (grr, not a PR.), 85x8
    Bench: 85x3, 125x10x3
    Weighted Dips +5lbx10, 8. BWx5

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