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

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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
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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
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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!
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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.
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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
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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
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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
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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
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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
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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
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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
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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.
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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

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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.
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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.
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