Gonna start my new program tomorrow. More detail to come, but the focus will be on the hammies. It will be a workout with 5 seperate training days and I will be applying the 5-3-1 scheme to my bench, squat and deadlift. The deads will be on a its on day with a focus on the hammies.
-- Edited by Joe on Sunday 27th of June 2010 08:56:44 PM
Nice! I've had awesome success with using 5-3-1 in my athlete's programs. What percentage scheme will you be applying? If I remember correctly there are 2 different schemes.
Nice! I've had awesome success with using 5-3-1 in my athlete's programs. What percentage scheme will you be applying? If I remember correctly there are 2 different schemes.
Banging workout today and the pump with off the chain! Nice combo of movements. Strength was decent and I will climb next time around. Just a side note, my quads and glutes are very sore from yesterdays training. This was from the fact of not hitting them for a week plus from being on vaca. All is good.
Pull ups: 5 sets to failure T bar rows: 3 warms, 225/5 235/5 180/15 Lat pulldown underhand: 2 warms, 120/9,8 drop set 1 arm cable row: 50/10,11,11 Calf raise: 2 warms, 90/10 135/10,8 2 drop sets
Another great workout and the mind muscle connection was there!. I forgot to mention in a my previous post that I am using All In 1 for pre workout at 2 scoops. Today was the first day on the 5 3 1 bench and it was pretty easy. For kicks I will do an additional set and go to failure at the end. My chest was fried! Eye's on competing next year.
Flat bench: 3 warms, 170/5 195/5 220/5,7 Chest dips: 2 warms, 3 chains/8,8 drop set w/bw In db press: 1 warm, 70/10 72/10 drop set Tricep pressdown: 2 warms, 75/8 77/8 Two arm kb: 1 warms, 20/10,10 1 arm pressdown: 15/14 17/12
So I lead off with deads for the hammy workout and will be doing so for a well. Haven't done any deads since I tweak the back. Well after a couple of warm ups, I felt the twinge again. Tick off and determined at the same time is not always great. I attempted the 225 again but with a sumo stance. It was pain free! So I finished the prescribe weights without a problem.
Deadlift: 3 warms, 260/5 300/5 340/5,7 Leg curl: 2 warms, 55/8,6 45/10 Reverse Lunge: 2 warms, 85/6 95/8 Stiff leg db: 2 warms, 65/10,10 (low back was tired didnt want to push it) Calf high reps ss with ab work: 4 sets
Really good workout and nice finish to the first round. I will be applying the 5 3 1 to a seated db shoulder press. The program calls for a standing military, but doing that with a flat bench is just too much for the rotators. I am confident that I will make gains and break PRs.
Db delt press: 2 warms, 65/5 75/5 85/5,7 1 arm cable side lateral: 2 warms, 25/9,10 Rear delt raise ss with Db shrugs: 3 x In db curl: 2 warms, 45/5 50/5,6 Cable curl: 1 warm, 60/8,9 1 arm preacher: 30/9 25/11
I thought I was going to rest today, but what the heck, I trained. Really happy with the progression of the workout as I did the 3's! All gains from last workout.
Squat: 4 warms, 270/3 310/3 345/3,4 Leg Ext: 2 warms, 90/8 100/8 drop set Walking lunge: 2 warms, 65/6 70/6 Front squat: 2 warms, 95/12 115/12
Low ab work 4 sets
15 min cardio
7/4
Back and calves:
Legs were really sore this morning and so was the back tight. Not hurting, just stiff. So the only change was doing db bench rows instead of t bar's. Another great workout for the early morning.
Pullups: 8 sets to failure Db Bench row: 2 warms, 80/9,8 drop set Lat pulldown under grip: 2 warms, 125/8,8 drop set 1 arm cable row: 50/10,11 Calf raises: 2 warms, 90/15,13,11 2 drop sets
Continued on with the sumo stance only because the back is still tight. Its been over a month now! But I did some light reg deads at the end to get some blood flowing and it felt ok. Hopefully I will go back to the conventional regular stance deads soon. All increase across the board and it was a hot one today. Reached 100 degree's again.
Deads: 3 warms, 280/3 320/3 360/3,3 Leg curl: 2 warms, 55/8,8 45/10 Reverse bar lunge: 2 warms, 105/6 115/8 Reg deads: 4 sets of lighter weight, last set 175/15 Calf ss with abs: 4 x
Another hot one but another solid training day. I actually hit a pr for reps on the db press. After doing the prescribed rep scheme and doing what was called for, I completed a final all out set. I did 90 for 7 after the first set of 3.
Db press; 2 warms, 70/3 80/3 90/3,7 1 arm cable side lateral: 2 warms, 27/9 drop set Seated rear delt ss with Bar shrug: 3 x In db curl: 2 warms, 50/3 55/3,5 Cable curl: 1 warms, 60/8,9 1 arm preacher curl: 30/11,10
Felt a tad off going into this workout but was eager to get it done. The back is still tender, and the problem I had with the training was simply walking the weight out from the rack. Doing the lift was not so bad, just the set up! Next time squatting is a deload and then an increase. Hope the back will get better by the next heavy round. We will see.
Squat: 3 warms, 290/5 330/3 370/1,1 Leg ext: 2 warms, 90/10 100/9 drop set Front squat: 2 warms 155/8 175/10 Walk lunges: 1 warm, 65/6,8 Ab work: 5 sets
Have you seen anyone for your back or is it just an old injury that jumps up and bites you somethings?
Yes its old recurring injury and no, I havnt seen anyone.
But one time when I really messed it up and went to the ER because I could stand up straight for 3 days. The doctor said it was a bad spasm, and gave me muscle relaxers and a cortisol shot. I know I have an imbalance problem and that rest is the key. I do stretch but probably not enough.
A really good first thing in the morning workout. All number were up including the bw pullups. The little twist was doing t bar rows at the end of the workout, and I was spent and burned.
Pullups: 5 sets to failure Db Bench row: 1 warm, 85/8,9,8 drop set Lat pulldown under: 2 warm, 130/9,9 T bar row: 1 warm, 135/10,9 drop set Calf raises: 2 warms, 45/20,18,17 2 dropset
Solid workout today and it was the last round for the first block of flats. I started it off light on purpose and handled it will. Made nice increases in the chest dips. Looking forward to moving on to more weight next round.
Flat bench: 4 warms, 150/5 220/3 245/1,4 Chest dips: 2 warms, 4 chains/9,8 drop set In db press: 1 warms, 80/10 85/7 drop set Tricep pressdown: 2 warms, 75/8 82/8 Db db kb: 20/13,13,11 1 arm pressdown: 17/15 20/11