Monday, July 2, 2012

531 cycle 1 week 3 day 4 bench

Warm up

120 x 5
150 x 5
175 x 5

Working sets

220 x 3
250 x 3
280 x 6

Assistance

225 x 5 for 5

Skulls @ 60 x 10 for 5
Published with Blogger-droid v1.7.4

Sunday, July 1, 2012

531 cycle 1 week 3 day 3 dead lift

Warm up sets

205 x 5
255 x 5
305 x 5

Working sets

385 x 3
435 x 3
485 x 5

Assistance work

225 pendlay rows x 10 for 3 sets

Dumbell curls @ 35 x 10 for 5 sets
Published with Blogger-droid v1.7.4

Thursday, June 28, 2012

532 cycle 1 week 3 day 1 squat

Warmup sets

170 x 5
215 x 5
260 x 5

Working sets

325 x 3
365 x 3
410 x 8

Assistance

425 lb standing barbell calf raises x 10 x 5

Ab wheel x 10 x 5
Published with Blogger-droid v1.7.4

Monday, June 25, 2012

531 cycle 1 week 2 day 4 bench

Warm up sets

120 x 5
150 x 5
175 x 5


Working sets

205 x 3
235 x 3
265 x 9

225 for 5 x 5
Published with Blogger-droid v1.7.4

Sunday, June 24, 2012

531 cycle 1 week 2 day 3 dead lift

Warm up sets

205 x 5
255 x 5
305 x 5

Working sets

355 x 3
410 x 3
460 x 8

Pendlay rows @ 225 x 5 for 5
Published with Blogger-droid v1.7.4

Friday, June 22, 2012

531 cycle 1 week 2 day 1 squats

Warm up sets

170 x 5
215 x 5
260 x 5

Working sets

300 x 3
345 x 3
385 x 10

Assistance work

Ab wheel x 10 for 5 sets

Standing calf raises @ 405 x 10 for 5 sets
Published with Blogger-droid v1.7.4

531 cycle 1 week 2 day 2 military press

Warm up sets

80 x 5
105 x 5
125 x 5

Working sets

145 x 3
165 x 3
185 x 7

Push press pr of 245 x 1

High rows of 135 x 10 for 5 sets.
Published with Blogger-droid v1.7.4

Monday, June 18, 2012

531 cycle 1 week 1 day 4 bench

Warm up sets

120 x 5
140 x 5
160 x 5

Working sets

190 x 5
220 x 5
250 x 13

Assistance work

Wide grip bench at 225 for 5x5
Published with Blogger-droid v1.7.4

Sunday, June 17, 2012

531 cycle 1 week 1 day 3 dead lift

Warm up sets
205 x 5
240 x 5
280 x 5

Working sets

330 x 5
385 x 5
435 x 10

Published with Blogger-droid v1.7.4

Saturday, June 16, 2012

highland games training

Breamar stone best 26 feet 8 inches

Hwfd standing cast 19feet 9inches
Single spin 25feet 4inches

Lwfd standing cast 42feet 1.5inches
Single spin 50feet 3inches

Hh single wind 67feet 5inches
Double wind 69feet 7inches

Lh single wind 87feet 5inches
Double wind 89feet 11inches
Published with Blogger-droid v1.7.4

531 cycle one week 1 day 2 military press

Warm up sets
75 x 5
95 x 5
115 x 5

Working sets
135 x 5
155 x 5
175 x 9 failed lock out on 10 but was so close....

Shrugs at 135 dumbell for 20 x 4
Published with Blogger-droid v1.7.4

Thursday, June 14, 2012

531 cycle 1 week 1 day 1 squat

Warm up sets
175 x 5
205 x 5
235 x 5

Working sets
285 x 5
325 x 5
365 x 14

Assistance

Standing calf raises @ 405 x 10 for 4 sets

Tendonitis flare, calling it a day...
Published with Blogger-droid v1.7.4

6/11/2012. 531 cycle 5 week 3 day 4 bench

Warm up sets
135 x 5
165 x 5
195 x 5

Working sets

245 x 3
275 x 3
305 x 2

Assistance work

Skulls @ 60 x 10 for 5

Close grip @ 135 x 10 for 5
Published with Blogger-droid v1.7.4

Sunday, June 10, 2012

531 cycle 5 week 3 day 3 dead lift

Warm up sets

225 x 5
285 x 5
335 x 5

Working sets

405 x 3
465 x 3
515 x 3

Assistance

Pendlay rows @ 225 x 5 for 5 sets

Banded pull ups 5 x 5
Published with Blogger-droid v1.7.4

Thursday, May 31, 2012

531 cycle 5 week 3 day 1 squat

Warm up sets

185 x 5
225 x 5
275 x 3

Working sets

325 x 3
375 x 3
425 x 4

Assistance work

Ab wheel x 10 for 5

Standing calve raises @ 515 x 10 for 5
Published with Blogger-droid v1.7.4

Monday, May 28, 2012

531 cycle 2 week 2 day 4 bench

Warming sets

135 x 5
165 x 5
195 x 3

Working sets

225 x 3
265 x 3
295 x 4

Assistance work

Ab wheel x 10 for 5 sets

Close grip bench @ 225 for 5 x 5
Published with Blogger-droid v1.7.4

Sunday, May 27, 2012

531 cycle 5 week 2 day 3 dead lift

Warm up sets

225 x 5
285 x 5
335 x 3

Working sets

395 x 3
445 x 3
495 x 5

Assistance work

Chins x 2 for ten sets

Pendlay rows @ 185 for 5 x 5

Dumbell curls @ 35 for 10 x 5
Published with Blogger-droid v1.7.4

Friday, May 25, 2012

531 cycle 5 week 2 day 2 military press.

Warm up sets

95 x 5
115 x 5
135 x 5

Working sets

155 x 3
175 x 3
205 x 2 failed 3
205 x 2 failed 3

Tendonitis flared up real bad and fucked up the rest of the workout...

Worst workout ever...
Published with Blogger-droid v1.7.4

Wednesday, May 23, 2012

531 cycle 5 week 2 day 1 squat

Warm up sets

185 x 5
225 x 5
265 x 3
315 x 3
355 x 3
405 x 5

Assistance work

Ab wheel x 20 for 2 sets

Barbell standing calf raises at 495 x 10 for 5 sets
Published with Blogger-droid v1.7.4

Monday, May 21, 2012

531 cycle 5 week 1 day 4 bench

Warm up sets

135 x 5
165 x 5
195 x 5

Working sets

215 x 5
245 x 5
285 x 5

Combine 225 for 17 reps

Assistance work

225 flat bench for 5 x 5

Skull crushers at 70 for 10 x 5
Published with Blogger-droid v1.7.4

Sunday, May 20, 2012

531 cycle 5 week 1 day 3 dead lift

Warmup sets

205 x 5
265 x 5
315 x 5

Working sets

335 x 5
385 x 5
455 x 8

Assistance work

Chins x 3 for 10 sets

Dumbell curls @ 35 lbs each x 10 for 5 sets
Published with Blogger-droid v1.7.4

Friday, May 18, 2012

531 cycle 5 week 1 day 2 military press

Warm up sets
85 x 5
115 x 5
135 x 5

Working sets
145 x 5
165 x 5
195 x 5

Push press 225 x 4, 235 x 1, 245 x ..fail...

High pulls @ 205 x 5 for 5 sets

Dumbell shrugs @ 135 x 15 for 4 sets

Assistance work
Published with Blogger-droid v1.7.4

Thursday, May 17, 2012

531 cycle 5 week 1 day 1 squat

Warm up
175 x 5
215 x 5
255 x 5

Working sets
275 x 5
325 x 5
365 x 12

Assistance work
Ab wheel x 10 for 5 sets

Barbell standing calve raises
@405 x 10 for 5 sets
Published with Blogger-droid v1.7.4

Sunday, May 6, 2012

a little bit of bench, a little bit of rack and some core to finish the meal.

Bench

Warm up
135 x 5
185 x 5 for two sets

Working sets
205 x 5 for 2 sets
225 x 16 almost 17

Rack pulls

245 x 5
335 x 3
425 x 3
515 x 1
585 x 1 pr
605 x 1 pr
625 x 1 pr!

Chins x 3 for 10 sets

Ab wheel x 10 for 5 sets
Published with Blogger-droid v1.7.4

Friday, May 4, 2012

531 cycle 4 week 3 day 4 military press

Warm up sets

85 x 5
105 x 5
125 x 5

Working sets

155 x 3
175 x 3
205 x 3

Assistance work

Push press @ 225 x 2 almost had 3

High pulls @ 185 x 5 for 5 sets

Military press @ 135 x 5 for 5 sets
Published with Blogger-droid v1.7.4

Thursday, May 3, 2012

531 cycle 4 week 3 day 3 squats

Warm up sets
165 x 5
205 x 5
245 x 5

Working sets
305 x 3
345 x 3
385 x 10

Assistance work

Standing barbell calve raises @475 x 10 for 5 sets

Ab wheel x 10 for 5 sets
Published with Blogger-droid v1.7.4

Monday, April 30, 2012

531 cycle 4 week 3 day 2 bench

Warm up sets

115 x 5
145 x 5
175 x 5

Working sets

225 x 3
255 x 3
295 x 4

Assistance work

Flat bench @ 225 x 15

225 x 5 for 5 sets

Ab wheel x 10 for 5 sets
Published with Blogger-droid v1.7.4

Sunday, April 29, 2012

531 cycle 4 week 3 day 1 dead lift

Warm up sets

195 x 5
245 x 5
295 x 5

Working sets

375 x 3
425 x 3
475 x 6

Assistance work

Chin ups x 2 for 10 sets

Pendlay rows @ 225 x 5 for 5 sets

Dumbell rows @ 90 x 5 for 5 sets
Published with Blogger-droid v1.7.4

Friday, April 27, 2012

531 cycle 4 week 2 day 4 military press

Warm up sets

85 x 5
105 x 5
125 x 5

Working sets

145 x 4
165 x 3
195 x 4

Assistance work

Military press @ 135 x 10 for 5 sets

Dumbell shrugs @ 135 each x 15 for 4 sets
Published with Blogger-droid v1.7.4

Thursday, April 26, 2012

531 cycle 4 week 2 day 3 squat

Warm up sets

165 x 5
205 x 5
245 x 5

Working sets

285 x 3
325 x 3
365 x 11

Assistance work

Ab wheel x 12 for 5 sets

Standing barbell calf raises
@ 455 x 10 for 5 sets
Published with Blogger-droid v1.7.4

Monday, April 23, 2012

531 cycle 4 week 2 day 2 bench

Warm up

115 x 5
145 x 5
175 x 5

Working sets

205 x 5
235 x 3
275 x 7

Assistance work

Flat bench @ 225 x 10 for 4 sets

Skull crushers @ 70 x 10 for 4 sets
Published with Blogger-droid v1.7.4

Sunday, April 22, 2012

531 cycle 4 week 2 day 1 dead lift

I goofed and used two 35lb plates instead of 25's ...lulz

Warm up sets

215 x 5 (should have been 195)
245 x 5
315 x 5 (should have been 295)

Working sets

345 x 3
415 x 3 (should have been 395)
445 x 8

Pendlay rows @ 225 x 5 for 5 sets

Dumbell rows @ 90 x 5 for 5 sets
Published with Blogger-droid v1.7.4

Friday, April 20, 2012

531 cycle 4 week 1 day 4 military press

Warm up sets

85 x 5
105 x 5
125 x 5

Working sets

135 x 5
155 x 5
175 x 9

Assistance work

High pulls at 200 x 5 for 5 sets

Military press @ 135 x 5 for 5 sets
Published with Blogger-droid v1.7.4

Thursday, April 19, 2012

531 cycle 4 week 1 day 3 squats

Warm up sets

165 x 5
205 x 5
245 x 5

Working sets

265 x 5
305 x 5
345 x 13

Standing barbell calf raises

425 x 10 for 5 sets

Ab wheel x 10 for 5 sets.
Published with Blogger-droid v1.7.4

Monday, April 16, 2012

531 cycle 4 week 1 day 1 bench press

Warm up sets

115 x 5
145 x 5
175 x 5

Working sets

195 x 5
225 x 5
245 x 12

Assistance work

Flat bench @ 225 x 5 for 5 sets

Skull crushers @ 75 x 10 for 5 sets

Ab wheel x 10 for 5 sets
Published with Blogger-droid v1.7.4

Sunday, April 15, 2012

531 cycle 4 week 1 day 1 dead lift

Warm up sets

195 x 5
245 x 5
295 x 5

Working sets

325 x 5
375 x 5
425 x 10

Assistance work

Pendlay rows @ 225 x 5 for 5 sets

Chin ups x 2 for 5 sets

Tbar rows @ 225 x 5 for 5 sets

EZ bar curls @ 80 x 10 for 5 sets
Published with Blogger-droid v1.7.4

Friday, April 13, 2012

531 cycle 3 week 3 day 4 military press

Warm up sets

75 x 5
95 x 5
115 x 5

Working sets

145 x 3
165 x 3
185 x 6 pr.

Push press 225 x 1 pr.

Assistance work

High pulls @ 225 x 5 for 2 sets

High pulls @ 185 x 5 for 5 sets

Military press @ 135 x 5 for 10 sets
Published with Blogger-droid v1.7.4

Thursday, April 12, 2012

531 cycle 3 week 3 day 3 squat

Warm up sets

155 x 5
195 x 5
235 x 5

Working sets

295 x 3
325 x 3
365 x 8

Assistance work

Chins x 2 for 5 sets

Pull ups x 2 for 5 sets

Standing calf raises @ 405 x 10 for 5 sets

Ab wheel x 10 for 5 sets
Published with Blogger-droid v1.7.4

Monday, April 9, 2012

531 cycle 3 week 3 day 2 bench

Warm up sets

115 x 5
145 x 5
175 x 5

Working sets

210 x 3
245 x 3
265 x 9

Assistance work

Really wide grip bench @ 175 x 10 for 5 sets

Skull crushers @ 70 x 10 for 5 sets
Published with Blogger-droid v1.7.4

Sunday, April 8, 2012

531 cycle 3 week 3 day 1 dead lift

Warm up sets

195 x 5
235 x 5
285 x 5

Working sets

355 x 3
405 x 3
455 x 6

Assistance work

Chins x 2 for 10 sets

Ab wheel x 15 for 4 sets
Published with Blogger-droid v1.7.4

Friday, April 6, 2012

531 cycle 3 week 2 day 4 military press.

Warm up sets

75 x 5
105 x 5 (oops lol 5 am bar load = fail)
115 x 5

Working sets

135 x 3
150 x 3
170 x 9 almost had 10 but my head was out of it...

Assistance work

High pulls @ 185 x 5 for 10 sets

Military press @ 115 x 10 for 5 sets
Published with Blogger-droid v1.7.4

Thursday, April 5, 2012

531 cycle 3 week 2 day 3 squat

Warmup cardio 10 min on the new elyptical (sp?) Warm up sets

155 x 5
195 x 5
235 x 5

Working sets

275 x 3
315 x 3
345 x 11

Assistance

Chins x 3 for 10 sets

Standing calf raises @ 405 x 10 for 5 sets
Published with Blogger-droid v1.7.4

Tuesday, April 3, 2012

531 cycle 3 week 2 day 2 bench

Warm up
115 x 5
145 x 5
175 x 5

Working sets
195 x 3
225 x 3
250 x 11


Assistance work
Flat bench wide grip
@170 x 10 for 5 sets
Published with Blogger-droid v1.7.4

Sunday, April 1, 2012

531 cycle 3 week 2 day 1 dead lift

Warm up sets

195 x 5
235 x 5
285 x 5

Working sets

335 x 3
375 x 3
425 x 9

Assistance

Tbar rows @ 205 lbs x 10 for 5 sets

Ab wheel x 15 for 4 sets

Ez bar curlzzzzzzzzzzzzzz @ 70 x 10 for 5 sets.
Published with Blogger-droid v1.7.4

Friday, March 30, 2012

531 cycle 3 week 1 day 4 squats

Warm up sets
155 x 5
190 x 5
230 x 5

Working sets
250 x 5
290 x 5
325 x 12

Assistance

Chin ups x 2 for 10 sets

Standing calf raises @ 325 x 15 for 4 sets

Published with Blogger-droid v1.7.4

Thursday, March 29, 2012

531 cycle 3 week 1 day 3 military press

Warm up
75 x 5
95 x 5
115 x 5

Working sets
125 x 5
145 x 5
160 x 11

Assistance
Military press @ 115 x 10 for 5 sets
Published with Blogger-droid v1.7.4

Wednesday, March 28, 2012

531 cycle 3 week 1 day 2 dead lift

Warm up
195 x 5
235 x 5
285 x 5

Working sets
315 x 5
355 x 5
405 x 10

Assistance work
Pendlay rows @ 185 x 5 for 10 sets

Ez bar curls @ 70 x 10 for 5 sets
Published with Blogger-droid v1.7.4

Monday, March 26, 2012

531 cycle 3 week 1 day 1 bench

Warm up sets

110 x 6
140 x 5
170 x 5


Working sets

180 x 5
210 x 5
240 x 13

Assistance work

Skull crushers
@ 60 x 10 for 5 sets

Flat bench
@ 150 x 10 for 5 sets

Totally trashed from the games this weekend but I got a pr and that's awesomesauce!
Published with Blogger-droid v1.7.4

Sunday, March 18, 2012

glutes, killing them softly by beating them to death....

Rack pulls

245 x 5 x 2
335 x 5
425 x 3
475 x 2
515 x 1
565 x 1
515 x 4
475 x 4

And my glutes are dead.
Published with Blogger-droid v1.7.4

Friday, March 16, 2012

531 cycle 2 week 3 day 4 military press

Warm up

75 x 5
95 x 5
115 x 5

Working sets

135 x 3
155 x 3
175 x 6

Assistance

155lb high pulls x 5 for 8 sets

Dumbell curls @ 35lb x 10 for 4 sets
Published with Blogger-droid v1.7.4

Thursday, March 15, 2012

531 cycle 2 week 3 day 3 squat

Warm up sets

155 x 5
195 x 5
225 x 5

Working sets

285 x 3
315 x 3
355 x 8

Assistance

Chins 3 x 10 sets

Ab wheel
15 x 4 sets
Published with Blogger-droid v1.7.4

Monday, March 12, 2012

531 reduex cycle 2 week 3 day 2 bench

Warm up sets

115 x 5
145 x 5
165 x 5

Working sets

205 x 3
235 x 3
260 x 6

Assistance

Chins x 2 for 5 sets

Flat bench wide grip
@ 185 x 10 for 5 sets
Published with Blogger-droid v1.7.4

Sunday, March 11, 2012

reduex 531 cycle 2 week 3 day 1 dead lift

Warm up sets

185 x 5
225 x 5
275 x 5

Working sets

345 x 3
405 x 3
445 x 5

Assistance work

Tbar rows
180 x 10 for 5 sets

Ab wheel
x15 for 4 sets

Dumbell curls
@35 x 10 for 5 sets
Published with Blogger-droid v1.7.4

Saturday, March 10, 2012

highland game training.

Did throws today and its the first time in months. It's shows Haha.

56lb weight for distance.
10 throws and avergae of 24 feet. Best of the day was 25 and change.

https://www.youtube.com/watch?v=37hdVpjD-9k&feature=youtube_gdata_player

30lb weight for distance
10 throws here and all around 45 to 47 except a fluke throw at 51 and change

https://www.youtube.com/watch?v=uyx31ZX7FYQ&feature=youtube_gdata_player

16 lb hammer
6 throws (because it broke....)
All over the place .... Lol but best was 81 feet and change

https://www.youtube.com/watch?v=R2H3dfH7ptc&feature=youtube_gdata_player

22lb hammer
10 throws and average of 65
Best of the day was 68 and change...

https://www.youtube.com/watch?v=jX-cHBRojn0&feature=youtube_gdata_player
Published with Blogger-droid v1.7.4

Friday, March 9, 2012

531 reduex cycle 2 week 2 day 4 military press

Warm up sets

75 x 5
95 x 5
110 x 5

Working sets

130 x 3
150 x 3
185 x 2 ? Lol I loaded the bar with 185 when I was supposed to do 165. I wonders why it felt way heavy....lol
165 x 8

Assistance

95 x 10 for 5 sets

High pulls

135 x 5 for 10 sets
Published with Blogger-droid v1.7.4

Thursday, March 8, 2012

reduex 531 cycle 2 week 2 day 3 squat

Warm up sets

155 x 5
195 x 5
225 x 5

Working sets

265 x 5
300 x 5
340 x 9 thought about going for 10 but fatigue set in and I'm glad I skipped 10.

Assistance

Chins x 3 for 7 sets. Wanted 10 but just not feeling it.

Hanging Leg raises
1 rep for 10 sets. Kept them very slow and controlled but these still feel awkward as hell for me.

Ab wheel
10 reps for 5
Published with Blogger-droid v1.7.4

Monday, March 5, 2012

531 reduex cycle 2 week 2 day 2 bench

Warm up sets

110 x 5
140 x 5
165 x 5

Working sets

195 x 3
225 x 3
250 x 7 almost had 8 but I'm happy with this. It's a pr on 4 hours of sleep.

Assistance

Wide grip
@ 165 x 10 for 5 sets

Ab wheel x 15 for 4 sets

Chins x 2 for 5 sets.
Published with Blogger-droid v1.7.4

Sunday, March 4, 2012

reduex 531 cycle 2 week 2 day 1 dead lift

Warm up sets

185 x 5
230 x 5
275 x 5


Working sets

320 x 3
370 x 3
415 x 8

Chins x 2 for 10 sets

Pendlay rows @ 185 x 5 for 10 sets

Dumbell curls @ 35 x 10 for 5 sets

https://www.youtube.com/watch?v=ifwajzi13y4&feature=youtube_gdata_player

Published with Blogger-droid v1.7.4

Friday, March 2, 2012

reduex 531 cycle 2 week 1 day 4 military press

Warm up sets

75 x 5
95 x 5
110 x 5

Working sets

120 x 5
140 x 5
155 x 9...almost had a 10th but just ran out of gas.

Assistance work

Military press
115 x 5 for 6 sets

Dumbell shrugs
@135 x 15 for 4 sets

Dumbell curls
@35 x 10 for 4 sets.
Published with Blogger-droid v1.7.4

Thursday, March 1, 2012

reduex 531 cycle 2 week 1 day 3 squat

Warm up sets

150 x 5
180 x 5
225 x 5

Working sets

245 x 5
280 x 5
315 x 11

Chins x 15

Ab wheel x 10 for 5 sets.
Published with Blogger-droid v1.7.4

Monday, February 27, 2012

reduex 531- cycle 2- week 1- day 2- bench

Warm up sets

110 x 5
140 x 5
165 x 5

Working sets

180 x 5
205 x 5
235 x 11

Chins x 1 for 10 sets.

Close grip bench
@135 x 10 for 5 sets
Published with Blogger-droid v1.7.4

Sunday, February 26, 2012

reduex 531 cycle 2 week 1 day 1 dead lift.

Warm up sets.

185 x 5
230 x 5
275 x 5

Working sets

300 x 5
345 x 6 (oops, got carried away because they were so fast lol)
395 x 10 this felt way to hard but then again I'm still sick......oh well.

Energy is still pretty low from this cold so assistance work was tough...

Chins 1 for 10 sets. I tried to do these as dead slack as possible. Absolutely killed me lol

Tbar rows @ 180 x 10 for 5 sets.

Dumbell curls @ 35 x 10 for 5 sets

First workout back. Not bad but it does show that my energy is hit bad....lol
Published with Blogger-droid v1.7.4

Tuesday, February 7, 2012

531 cycle 2 week 3 day 2 dead lift

Warm up

185 x 5
230 x 5
275 x 5

Working sets

345 x 5
390 x 5
440 x 5 pr

Assistance work

Chins x 2 for 6 sets

Pendlay rows @ 185 x 5 for 5 sets

I am trashed but happy I got 440 for 5 reps.
Published with Blogger-droid v1.7.4

Monday, February 6, 2012

531 cycle 2 week 3 day 1 bench

Warm up

110 x 5
140 x 5
165 x 5

Working sets

205 x 5
235 x 3
260 x 5

Assistance

Flat bench
150 x 10 for 5 sets

Chin ups x 2 for 5 sets.
Published with Blogger-droid v1.7.4

Friday, February 3, 2012

531 cycle 2 week 2 day 4 military press

Warm up

75 x 5
95 x 5
110 x 5

Working sets

130 x 3
150 x 3
165 x 5 ....not happy with this at all!

Assistance work

Military press @ 110 x 10 for 5 sets

Chin ups x 2 for 10 sets

High pulls @ 150 x 10 for 5 sets
Published with Blogger-droid v1.7.4

Thursday, February 2, 2012

531 cycle 2 week 2 day 3 squat

Warm up sets

150 x 5
190 x 5
225 x 5

Working sets

265 x 3
300 x 3
340 x 9
185 x 10 ( was going to do 4 more sets but f that noise)

Assistance work

Ab wheel x 15 for 4 sets

Dead hang pull ups (because wooster can't do em)
x 2 for 10 sets.
Published with Blogger-droid v1.7.4

Tuesday, January 31, 2012

532 cycle two week 2 day 2 bench

Warm up sets

110 x 5
140 x 5
165 x 5

Working sets

195 x 3
220 x 3
250 x 6 ... Almost had 7 but stalled right at the transition to lockout...need stronger triceps....

Assistance work

Close grip bench
@ 135 x 10 for 5 sets

Ab wheel x 15 for 4 sets

Chins x 2 for 5 sets (my arms and shoulders are trashed so I bailed on these and I'm ok with that)
Published with Blogger-droid v1.7.4

Monday, January 30, 2012

531 cycle 2 week 2 day 1 dead lift.

Warm up sets

185 x 5
230 x 5
275 x 5

Working sets

320 x 5
370 x 5
415 x 8

Assistance work

Romanian dead lifts.
@ 185 x 10 for 5 sets

Chin ups
x 2 for 10 sets

Dumbell curls
@ 35 x 12 for 5 sets (this seams to be helping the Tendonitis flare ups stay to a minimum so I'm gonna keep doing them.)
Published with Blogger-droid v1.7.4

Friday, January 27, 2012

531 cycle 2 week 1 day 4 military press

Warmup sets

75 x 5
95 x 5
110 x 5

Working sets

120 x 5
140 x 5
155 x 8

Assistance work

Chins x 2 for 10 sets

High pulls @ 155 x 5 sets

Dumbells curls @ 35 x 12 for 5 sets.
Published with Blogger-droid v1.7.4

Thursday, January 26, 2012

531 cycle 2 week 1 day 3 squat

Warm up sets

150 x 5
190 x 5
225 x 5

Working sets

245 x 5
280 x 5
320 x 10 (massive pr)

Assistance work

Chin ups
x 2 for 10 sets

Hamstring curls (shut it Mr Sullivan. I was tired and lazy)

75 x 12 for 5 sets

Ab wheel

x 12 for 5 sets

I am totally trashed.
Published with Blogger-droid v1.7.4

Tuesday, January 24, 2012

531 cycle 2 week 1 day 2 bench

Bench

Warm up sets

110 x 5
140 x 5
165 x 5

Working sets

180 x 5
205 x 5
235 x 10, almost had 11. Exploded off the chest and got it to the start of lockout but hit that invisible wall and hovered there fighting it for a few seconds before I had to dump it. Still pretty damm satisfied to get 10

Assistance work

Chins x 2 x 6 just didn't have it in me today to do these.....

Close grip flat bench

135 x 10 for 5 sets

Ab wheel x 15 for 4 sets.
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Monday, January 23, 2012

531 cycle 2 week 1 day 1 dead lift

Dead lift

Warmup sets

185 x 5
230 x 5
275 x 5

Working sets

300 x 5
345 x 5
395 x 9

Assistance work

Chin ups x 2 for 10 sets

Ab wheel x 13 for 5 sets

Tbar rows
150 x 10 for 5 sets.
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Friday, January 20, 2012

531 week 4 day 4 military press deload.

Bar x 10
75 x 5
95 x 5
115 x 5
105 x 10 for 5 sets.

High pulls
175 x 5 for 10 sets.

Chin ups
2 x 7 sets. Tendonitis started to flicker so I called it a day. Took me about 40 minutes for all of it. I'm satisfied.
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Thursday, January 19, 2012

531 week 4 day 3 squat deload.

Body weight x 10
145 x 5
185 x 5
225 x 5
185 x 10 for 5 sets.

Chin ups
x 2 for 15 sets

Crunches with a 45 plate
x 10 for 5 sets.
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Tuesday, January 17, 2012

531 week 4 day 2 deload bench

110 x 5
135 x 5
160 x 5

Assistance
Bench

135 x 10 for 5 sets.

Crunches
x 10 for 5 sets

Chin ups

x 2 for 8 sets.

Tendonitis kicked in and my arm is killing me so I cut the chins short two sets....
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Monday, January 16, 2012

531 week 4 day 1 deload - dead lift

dead lift

185 x 5
225 x 5
275 x 5

assistance

dead lift

225 x 10 for 5 sets

chin ups
x 2 x 10


pendlay rows

135 x 10 for 5 sets

Friday, January 13, 2012

531 week 3 day 4 - military press

Warm up
Bar x 10
70 x 5
90 x 5
110 x 5

Working sets
135 x 5
155 x 3
170 x 5

Assistance work

Military press
95 x 10 for 5 sets

Chin ups
Body weight x 3 for 5 sets

Dumbell shrugs (shut it Mr Sullivan!)
135 x 10 for 5 sets.
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Thursday, January 12, 2012

531 week 3 day 3 squats

Warm up
Body weight x 10

145 x 5
185 x 5
220 x 5

Working sets
275 x 5
310 x 3
345 x 5

Assistance work

Chin ups x 2 for 10 sets

Squats 145 x 10 for 2 sets. Was going to do 5 sets but damm I'm tired lol
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Tuesday, January 10, 2012

531 week 3 day 2 bench

All % are based off a 1rm of 300 @ 90% for a new adjusted 1rm of 270

Main lift- flat bench

Warm up sets

40% = 110 x 5
50% = 135 x 5
60% = 160 x 5

Working sets

75% = 205 x 5
85% = 230 x 3
90% = 255 x 6

Assistance work

Wide grip flat bench

50% = 135 x 10 x 5 sets

Chins @ body weight
x 2 x 10 sets
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Published with Blogger-droid v1.7.4

Monday, January 9, 2012

531 week 3 day 1 dead lift.

All % are based on a 1rm of 500 at 90% for a adjusted 1rm of 450

Main lift - dead lift

40% = 180 x 5
50% = 225 x 5
60% = 270 x 5

Working sets

75% = 340 x 5
85% = 385 x 3
95% = 430 x 5 and the first 4 felt strong but the 5th I ran out of steam above the knees and had to ugly ugly UGLY hitch that bitch the rest of the way up. I would have recieved at least 391 red lights and 9 judges screaming at me for that horrible looking last rep, but I still got it locked out ;)



Assistance work

pendlay rows = 135 x 5 x 10 sets

Chin up
Body weight x 3 x 5 sets

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Published with Blogger-droid v1.7.4

Friday, January 6, 2012

531 week 2 day 4 military press

All percentages are based off a 1rm of 200 at 90% for a adjusted 1rm of 180

Main lift - military press.

Warm up sets

40% = 70 x 5
50% = 90 x 5
60% = 110 x 5

Working sets

70% = 125 x 3
80% = 145 x 3
90% = 160 x 6

Assistance work

Military press

95 x 10 for 5 sets

Not to happy with my shoulders. Just don't seem to be getting stronger.
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Thursday, January 5, 2012

531 week 2 day 3 squatz

All percentages are based on a 1rm of 405 at 90% for a adjusted 1rm of 365

Main lift - squat

Warm up

Body weight squat
x 5 x 2

40% = 145 x 5
50% = 185 x 5
60% = 220 x 5

Working sets

70% = 255 x 3
80% = 290 x 3
90% = 330 x 8

Assistance work

Body weight chins

x 4 x 5

It's lame that I didn't do more assistance work but I was just trashed. I'm satisfied.
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Tuesday, January 3, 2012

531 reduex week 2 day 2 bench

All % are based off a 1rm of 300 @ 90% for a new adjusted 1rm of 270

Main lift- flat bench

Warm up sets

40% = 110 x 5
50% = 135 x 5
60% = 160 x 5

Working sets

70% = 190 x 3
80% = 215 x 3
90% = 245 x 8

Assistance work

Wide grip flat bench

50% = 135 x 10 x 5 sets

Chins @ body weight
x 3 x 5 sets
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Monday, January 2, 2012

531 reduex week 2 day 1 dead lift

All % are based on a 1rm of 500 at 90% for a adjusted 1rm of 450

Main lift - dead lift

40% = 180 x 5
50% = 225 x 5
60% = 270 x 5

Working sets

70% = 315 x 3
80% = 360 x 3
90% = 405 x 7 almost had 8 but lost it 3 inches of so from lockout... Oh well....

Still not feeling 100% so didn't get all the assistance work done that I wanted.

Assistance work

Dead lift at 50% = 225 x 10 x 3 sets

Chin up
Body weight x 2 x 10 sets

Still fighting this cold but feels good to be back in my gym moving weight around.
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