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Oct 11th ( 4:30am )
Squat 3x5 @ 385,415,435 ( briefs only ) Last set I did one extra rep , but didn't get low enough at all . Other than that my reps were comp low. 1/4 squats ( two pins down ) - 500 x 5 , 570 x 5 , 655 ( unracked , took two steps back and then re-racked it , just didn't feel good ) Walking Lunges ( skipped , running out of time ) Abs - Hanging ab raises ( I like these because it's also working my grip ) Done at 5:20 am I'm thinking about doing the IPC comp in November , not 100% yet as my company Christmas party is the night before. I wasn't planning on doing anything until next April with GPC , but I think this may be a good op for some more experience. I don't think my lifts are up any since my last meet , but it would great to do this and get in with some drug free competitors |
do the IPC :)
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Oct 13th ( 4:30am )
Bench 3x5 @ 220,235,250 - For my last set I did an extra 5 reps ( 10 total ) . DB Flyes 2x10 with 45's Incline BB 2x15 @ 135 One Arm Cable Tricep pulldown - Reverse Grip - 3x20 @ 30 One extra set of pushdowns for my triceps. gym time was fast . 50 mins total in the gym. Woke up at 4:15 , hit the gym at 4:30 ( empty stomach , VascoCharge only ) out by 5:15am. |
Oct 15th
Deadlift 3x5 @ 360,385,410 -Last set was done for (5+3) 8 total Hack Squat Machine 3x10@180 Leg Curls 3x25 @ 130 - This killed my hams. Abs - Cable Chops 3x15 (each side) with 50 Oct 16th Military Press 3x5@140,150,160. -Last set was done for (5+2) 7 total. Side Raises 3x15 with 20's B.B Rows 3x12 @ 135 s.s with Dips 3x12 BW. Wait time between sets was less than 30 seconds. The total time for this workout was 25 mins. |
Quote:
I think this works out better , since I'm training the 5/3/1 I should be able to be at record numbers by then. |
Oct 19th
Squat : 415x3 , 435x3 , 465x3+5 (8) Good Mornings 3x15 @ 135 Back Extensions 2x10 with a 35lb plate Abs : Planks and leg raises Great workout , squats felt strong. I did forget to bring my journal to the gym so I had to guess my numbers . I think I was close ( maybe even over ) , need to go back and take a quick read. |
Oct 21st
Bench 3x3 @ 235,250,265(+7). Last set was done for 10 reps. Incline DB Flyes 3x12 with 45's Dips 3x15 @ BW Tri Kickback 3x15 with 25's |
Oct 24th
Deadlift ( belt on last set only ) 3x3@ 385,410,430. Last set was done for a plus 3 , total 6 reps. Pull Throughs 3x15@150 Close Grip Pull downs 3x12@150 Abs - Variety. Side chops 2x12 , Planks ( front only 45 secs for 2 ) , Leg raises. Decent lifts . Can't wait until I'm breaking PR's. |
Oct 26th
Military Press ( standing ) 3x3@ 150,160,170 +3 ( last set was done for 6 ) Shoulder Press ( machine ) 2 plates per side 3x10 Side Raises, cable S.S with rear pulls , cable. 2x8 with 20 (side) and 3x10 with 45 ( rear) Dips BW 3x20,18,12 ( 2 min between sets ) Started feeling the cold / flu coming on later in the day . Still recovering from this workout . Trying to get lots of vitamins and fluids in so I can get back in the gym as it's my last week of weights before I have to deload. |
Finally back after a week off with a lung infection. The cough is still there , but healing up nice.
I thought I was going to be a bit weaker coming back and I was going to do a few days of full body workouts , but once I got into the gym I thought against it and continued on to my last week of the 5 3 1 . November 3rd Squat : 385lbs x 5 , 435lbs x 3 , 495lbs x 1 + 3 ( 4 total ) walking lunges back extensions with 45lb DB Skipped abs today because they got a great workout the past 4 days with my coughing. |
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