Friday June 25th/2010
Day 4, Week 2 - 5/3/1 - Boring but Big BW: 187.0lb ... Whoa! lol I may have overshot. Squats mobility work 105lb x 5 130lb x 5 155lb x 3 180lb x 3 220lb x 3 235lb x 5 (+4) 125lb - 5x10 Leg Curls skipped - had to get outta town Thoughts Well week 2 was pretty successful. All of my theoretical maxes went up. Week 3 is going to be tough. I have thurs/friday off and I'll be out of town so we're going to have to condense our workout to mon/wed. I think we'll skip the accessories and just hit the big lifts and that should still be lots! IW |
Monday June 28th/2010
Day 1/2, Week 3 - 5/3/1 - Boring but Big Military Press bar x 10 65lb x 5 85lb x 5 105lb x 3 125lb x 5 140lb x 3 155lb x 1 (+5) Deadlifts mobility work 60kg x 5 80kg x 5 100kg x 3 120kg x 5 135kg x 3 150kg x 1 (+7) Thoughts Well this is the condensed week so we decided to just hit our presribed numbers and get out. It's the "jack shit" method. Wow, still a tough day but I'm real happy. 3 weeks of PRs feels nice. IW |
Wednesday June 30th/2010
Day 3/4, Week 3 - 5/3/1 - Boring but Big BW: 187.8lb ... Up another lb in less than a week... I think I have to back off my cals a bit. Squats mobility work 105lb x 5 130lb x 5 155lb x 3 195lb x 5 220lb x 3 245lb x 1 (+7) Bench Press mobility work 95lb x 5 115lb x 5 135lb x 3 175lb x 5 200lb x 3 220lb x 1 (+7) Thoughts Well I made PRs across the board for 3 weeks. Intense first cycle. Deload next week. IW |
Monday July 5th/2010
Day 1/2, Week 4 (Deload) - 5/3/1 - Boring But Big Military Press bar x 10 65lb x 5 85lb x 5 105lb x 5 75lb 5x10 Deadlifts mobility work 60kg x 5 80kg x 5 100kg x 5 70kg 5x10 Hanging Leg Raises bw 5x8 Superset with... Chin Ups bw x 5x6 Thoughts Well another condensed week but we're getting all the exercises in... just a couple long days. It's deload week anyways so shouldn't be a big deal. Weren't really sure what to do with the 5x10 weight concerning the deload... so I just dropped it back to what I did in week 1 and it was pretty easy. IW |
Wednesday July 7th/2010
Day 3/4, Deload Week - 5/3/1 - Boring but Big BW: 184.4lb ... I dropped the cals like 2-300 for the deload week and this happens? Wtf? Bench Press mobility work 95lb x 5 115lb x 5 145lb x 5 125lb - 5x10 DB Rows 60lb 5x10 Squats mobility work 105lb x 5 135lb x 5 155lb x 5 115lb - 5x10 Leg Curls 35lb 5x10 Thoughts Well I guess camping this last weekend really Fvcked with my weight. A little choked about it. Oh well, back to cal surplus next week. IW |
still have PLENTY of volume on your deload week...couple that with lower cals...:)
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Ya quite a bit of volume but none of it is heavy really. I may have underestimated the workload I guess.
IW |
Monday July 12th/2010
Cycle 2: Day 1, Week 1 - 5/3/1 - Boring but Big Military Press bar x 10 75lb x 5 85lb x 5 105lb x 3 110lb x 5 130lb x 5 145lb x 5 (+4) 85lb 4x10, 95lb x 10 Chin Ups bw x 10,10,10,10,8 Thoughts A solid day. Once again I managed to increase my theoretical max... IW |
Tuesday July 13th/2010
BW: 187.6lb --> I have no idea what my weight is doing anymore. lol Cycle 2: Day 2, Week 1 - 5/3/1 - Boring but Big Deadlifts mobility work 60kg x 5 80kg x 5 100kg x 3 110kg x 5 125kg x 5 140kg x 5 (+6) 80kg 5x10 Hanging Leg Raises bw 5x10 Thoughts The theoretical max just keeps climbing. The only problem with that is the amount of reps I have to do never decreases! IW |
Thursday June 24th/2010
Cycle 2: Day 3, Week 1 - 5/3/1 - Boring but Big Bench Press mobility work 95lb x 5 115lb x 5 145lb x 3 155lb x 5 180lb x 5 200lb x 5 (+7) 115,125,135,145,155 - 5x10 DB Rows 60lb x 5 85lb 5x10 Thoughts My caluses were fricken killing me today!!! IW |
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