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
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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
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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
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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...
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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
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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
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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
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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
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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
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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
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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
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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
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