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  #691  
Old 10-11-2009, 05:05 AM
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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
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  #692  
Old 10-11-2009, 08:33 AM
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do the IPC
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  #693  
Old 10-13-2009, 08:04 AM
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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.
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  #694  
Old 10-16-2009, 09:05 AM
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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.
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  #695  
Old 10-16-2009, 09:17 AM
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Quote:
Originally Posted by Pitysister View Post
do the IPC
Just found out that I can't because I've never done one before. I'm part of the GPC fed. However I will be able to do an IPC in January if i want to take the 8hr drive .

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.
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  #696  
Old 10-19-2009, 04:15 PM
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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.
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  #697  
Old 10-21-2009, 04:34 PM
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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
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  #698  
Old 10-24-2009, 03:00 PM
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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.
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  #699  
Old 10-28-2009, 05:59 AM
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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.
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  #700  
Old 11-04-2009, 07:04 PM
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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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