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)
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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.)
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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.
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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.
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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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