Joe's 5 day split with a splash of 5-3-1. - Team Franco Bodybuilding Forum: Competition and Fitness Board

Joe · Beyond Nutrition - Co Owner

RE: Joe's 5 day split with a splash of 5-3-1.

Joe · Beyond Nutrition - Co Owner

8/13

Shoulder and bicep workout:

The last workout for this wave. Feeling tired from a busy week but pushed through nicely. Mixed it up a bit and got my swole on. The hams are super sore from yesterday and looking forward to the off day. And then excited to hit the next round of the 531 with heavier weights. Changes are happening as I have lost a few pounds all from fat.

Db delt press: 2 warms, 65/5 75/5,10
Barbell shrug: 2 warms, 245/11,10 drop set
Front raise db: 2 warms 35/8 40/8
Barbell curl: 2 warms, 105/10,9
Db curl: 35/9 30/10 25/11
Con curl: 30/13,11

Ab work: 5 sets

20 min cardio

8/14
rest day

Joe · Beyond Nutrition - Co Owner

8/15

Quads and abs:

New wave and smoked them quads, period.

Squat: 4 warms, 265/5 305/5 345/5,5
Leg ext: 60 70 80 90
ss with
Step ups: 40 x 4
Leg press: 2 warms, 450/10,8
Squat with chains: 175/12,15
Ab work 4 sets

15 min cardio

Joe · Beyond Nutrition - Co Owner

8/16

Back and calves:

Trained like a whackadoo! Fast tempo and increased the volume. This new wave has given me more motivation.

Lat pulldown wide: 3 warm's 155/7,7,7
T bar row: 2 warms, 225/5 250/5,5 drop set
Lat pulldown undergrip: 120/10 130/9,10,10
1 arm db row: 65 70 75
ss with
Str arm pulldown: 25 35 40
Calf singles: 2 warms, 45/13,12,11

20 min cardio

Joe · Beyond Nutrition - Co Owner

8/17

Chest and triceps workout:

Solid workout and did what needed to be done. Always like starting a new round.
An old injury has slowly popped up. Elbow tendinitis. Starting to flare up on the bar press and tricep work. For the tri's didnt push heavy weight but kept it slow and controlled. This stuff happens.

Flat bench: 3 warms, 180/5 205/5 230/5,6
In db press: 2 warms, 90/8,6 drop set
palm in press: 45/10 50/10,9
Tricep pressdown close: 2 warms, 70/7,7 drop st
Bar ext: 55/8,9,9
Rope ext: 35/10 30/9 25/11

20 min cardio

winflex · Beyond Nutrition Sponsored Athlete

My last couple bench press sessions, I feel like I have shin splints in my forearms. You ever have that feeling? What the heck is going on there? Its totally new to me.

arnold23 · Vertern Member

Joe, ever thought of adding in some soft tissue work for your forearms for the elbow tendinitis?
Dwayne, do you curl your wrist back when you bench? I had a similar issue occur and had to lay off benching for awhile per recommendation of an AT at the university I was working at, it sucked, but helped in the long run.

Joe · Beyond Nutrition - Co Owner

winflex wrote:

My last couple bench press sessions, I feel like I have shin splints in my forearms. You ever have that feeling? What the heck is going on there? Its totally new to me.

Not sure what that could be, not going to bull**** you.
But, most likely and overuse injury.

Joe · Beyond Nutrition - Co Owner

arnold23 wrote:

Joe, ever thought of adding in some soft tissue work for your forearms for the elbow tendinitis?
Dwayne, do you curl your wrist back when you bench? I had a similar issue occur and had to lay off benching for awhile per recommendation of an AT at the university I was working at, it sucked, but helped in the long run.

No, but sounds like a good idea.

Joe · Beyond Nutrition - Co Owner

8/18

Deads and hammies workout:

Nice workout and did what needed to be done. Happy that a got 10's on the second set of 365, but didnt push all out. The last two movements were not on schedule as both my kids were playing in the gym. So I did db sumo's and stiff db instead of wide leg press and walking lunge. Hard to explain! LOL

Deads: 4 warms, 280/5 320/5 365/5,10
Leg curl: 2 warms, 60/6,4 drop set
Sumo db squat: 1 warm, 145/12 155/12,14
Stiff leg db: 2 warms, 95/14
In/out thigh: 4 sets
Calf work: 4 sets

15 min cardio

Joe · Beyond Nutrition - Co Owner

8/19

Shoulder and bicep workout:

Not bad but not the best. Felt rushed and was interrupted a couple of time with phone calls for the show I promote. Believe me, 99 percent of the time I dont answer the phone when training, but since the show is less then 2 weeks out, I tend to give all my attention to it. Hit my numbers and nice start.

Db delt press: 2 warms, 75/5 85/5 95/5,5
Side lateral 1 warms, 40/8 42/8,7 drop set
Upright row cable ss
with Rear delt db raise: 3 x
Hammer db curl: 2 warms, 60/5 65/5 67/7
1 arm cable curl: 1 warms, 20/12 25/10

20 min cardio

Joe · Beyond Nutrition - Co Owner

8/20

Quads and abs:

Second round doing the triples. Workout was fantastic! Little challenging, but went right through the squats. Hammered the remainder of the workout with all weight increases.

Squat: 4 warms, 285/3 325/3 365/3,4
Leg ext ss: 70 80 90 90
with Step ups: 42x 4 sets
Leg press: 2 warms, 450/10 460/12
Squat with chains: tot weight 175/12, 16
Low ab work: 5 sets

15 min cardio

Joe · Beyond Nutrition - Co Owner

8/22

Back and calves:

Early morning workout today as I wanted to hang with my family before my wife and kids go to the beach for a few days. The workout started off well, but then I strained my neck doing reg pulldowns. Wow, I had such a dulling and throbbing pain. I made it through the work with some gains but felt lousy. The t bar rows suffered as I kept it light.
Hours later as I type this, just starting to feel better. Stuff happens.

Lat pulldown wide: 3 warms, 160/8,7,7
T bar row: 2 warms, 185/10,11
Lat pulldown underhand: 1 warm, 130/8 140/8,7
1 arm db row ss: 75 80 80
with high pulldown: 35 40 40
Calf work: 5 sets of higher reps

20 min cardio

Joe · Beyond Nutrition - Co Owner

8/23

Chest and tricep workout:

Better workout then yesterdays. Neck pain has gone done but still some discomfort.
All gains were made from last time out. So content with that. After the lead off movement, faster tempo.

Flat bench: 3 warms, 190/3 225/2 245/3,5
In db press: 1 warm, 90/8,8,7
Palm in press: 50/11,10,10 drop set
Tricep pressdown shorter bar: 2 warms, 70/8,8
Bar ext: 55/8 45/12,11
Rope ext: 30/9 25/11

20 min cardio

Joe · Beyond Nutrition - Co Owner

8/24

Dead and hammy workout:

Was amped up and nailed what was needed to be done. But on my bonus doing the 385, I popped a hammie. More ticked off, then pain, I did stop. Long story short. I will be good to go soon.

8/25

Delt and biceps workout:

Wrecked this workout and had a fantastic pump. Great gains, period.

Db delt press: 2 warms, 80/3 90/3 100/3,4
Side lateral: 2 warms, 42/8,8 drop set
Upright row cable ss: 55 65 70
with rear delt raise: 20 x 3
Hammer db curl: 2 warms, 60/5 70/5,5
1 arm cable curl: 1 warms, 25/11 30/9
Barbell 15's: 3 sets

20 min cardio

fitmom726 · Guru

Great attitude Joe! Hope it heal real quick for you!!

Joe · Beyond Nutrition - Co Owner

fitmom726 wrote:

Great attitude Joe! Hope it heal real quick for you!!

Thank you Robin, hoping to test it out in a few days

8/26

Quads and abs:

Made it through just fine. A tad cautious but needed what was called for. Changed things up a a tad, but the still thrashed dem quads. Through in fronts for fun and they felt great even though I was spent.

Squat: 4 warms, 305/5 345/3 385/1,2
Step ups ss: 45 50 55
with leg ext: 70 x 3
Front squat: 3 warms, 225/5,7
Leg press: 180/25 225/20

ab work: 5 sets

15 min cardio

Side note, will take off the next two days as I will be attending to the show I promote. Happy to say it is the 5th year of this year and we have 75 competitors. It is an IFPA Pro Q!

Joe · Beyond Nutrition - Co Owner

In summary, the last few days have been very busy. I didnt train the day before the show and of course not on the day of, LOL. But I did pick things up yesterday with a quick but effective workout. I was tired, but got the job done. Still wrapping things up from the show and catching up, I had a nice chest and tri workout today. I hit the singles that were called for.
The challenge will be doing the deads tomorrow. Not so much the weight, but to see how the hammie reacts. We will see.

Joe · Beyond Nutrition - Co Owner

8/31

Deads and hammies workout:

Well, played it safe for the single out day on deads. The hammie is still tender and sore, but was able to do what was called for. The next round is deload and will be a chance to recoup some more. When doing the deads, I was very deliberate and controlled. The rest of the workout was good and made some increases.

Deads: 4 warms, 315/5 365/3 405/1
Leg curl: 2 warms, 55/8,6 drop set
Sumo db squat: 2 warms, 175/10,12
Stiff leg bar: 1 warm, 195/10 205/12
In/out thigh: 4x

15 min cardio

Joe · Beyond Nutrition - Co Owner

9/1

Delt and biceps workout:

Very good workout today, and actually hit a pr on pressing. And very happy with the hammer curls. Not to loose form was used! Hammie feel fine from yesterdays workout with some normal soreness.

Db press: 3 warms, 85/5 95/3 102/1,3
Side lateral: 2 warms, 42/8 45/8
Upright row cable ss: 60 70 75
with Rear db raise: 20 x 3
Hammer db curls: 2 warms, 65/5 75/5,5
1 arm cable curl: 1 warm 30/11 32/8
Bar curl 15's: 55 x 3

20 min cardio

Joe · Beyond Nutrition - Co Owner

9/2

Quads and abs:

Deload day and it was needed. Changed it up and actually did a PR, with 285 for 12 reps. I was never one to do higher reps with squats as the lungs give out first. I better suited doing heavier weight for fewer reps. Finished strong doing fronts squats, as I may bring them into the 531 soon.

Squat: 4 warms, 245/5 265/5 285/5,12
Leg ext: 2 warms, 85/8 95/10
Front Squat: 2 warms, 225/5 245/3 265/3
Step db lunge: 40/10 45/12
Ab work: 5 sets

15 min cardio

BRICKHOUSE · The Truth!

Sweet workouts! Just a tip that I received from my chiro, your hammy boo-boo might effect your low back. So just be careful, don't need the back to flare up again.

Joe · Beyond Nutrition - Co Owner

BRICKHOUSE wrote:

Sweet workouts! Just a tip that I received from my chiro, your hammy boo-boo might effect your low back. So just be careful, don't need the back to flare up again.

You are right, and I here ya. Hammies, hips and low back all tie in. Now ask him how to heel it!!

9/3

Back and calves workout:

Real solid workout and a nice mix up for the fact its a deload week.
Pump was good and faster tempo was there. Looking forward to the next heavy wave!!

Pullups: 5 sets
Bentover row: 2 warms, 235/6.6 2 drop sets
Rope pulldown: 1 warm, 120/10,11,10
Db bentover row: 1 warms, 75/9,8,8
Calf work: 6 sets

20 min cardio

9/4

Total off day!!!

Joe · Beyond Nutrition - Co Owner

9/5

Chest and tricep workout:

Early morning workout and it was solid. The deload flat bench was needed. The last few days, have been rough with the allergies and such. it's the time of the year I get this all the time. Was happy with the reps I got on the last flat set and the pump throughout was on. Pump I can say when you do a higher rep set to failure it does pre fatigue you for the rest of the workout.

Flat bench: 3 warms, 165/5 180/5 195/5,13
In db bench: 1 warms, 85/8,8,7
Slight In PIP: 1 warms 50/11,11
Rack Pu's: 2 sets to failure
Tricep pressdown close: 1 warms, 60/8 70/8,7
Rope ext: 30/10,11,10,10

20 min cardio

BRICKHOUSE · The Truth!

Joe wrote:

BRICKHOUSE wrote:

Sweet workouts! Just a tip that I received from my chiro, your hammy boo-boo might effect your low back. So just be careful, don't need the back to flare up again.

You are right, and I here ya. Hammies, hips and low back all tie in. Now ask him how to heel it!!

I have kicked up the hamstring stretches, placed heel on a racked bb and lean towards foot with 3 different positions. Also roll backwards on a ball w/ arms stretched out to side and hold for 1-2 mins twice.

Joe · Beyond Nutrition - Co Owner

9/6

Dead and hammy day:

Deload workout but whack out some high reps with 300.
http://www.youtube.com/watch?v=t8x5zRIkGZo

Solid workout as the hammy is much better.

Deads: 4 warms, 275/5 300/5,20
Leg curl: 2 warms, 55/8,6 drop set
Wide leg press: 2 warms, 270/12 315/12
Stiff leg db: 1 warm, 95/10 105/10
In/out thigh: 4 sets

15 min cardio

9/7

Delt and biceps workout.

Really mixed it and didnt push it to much. My neck is sore and tight. Along with sinus problems right now, my head feels like its going to explode. Well see what tomorrow brings.
Did the job and got my burn on with 20 min cardio.

Joe · Beyond Nutrition - Co Owner

9/7

Quad workout

New wave and routine for the 531. I am also applying a different percentage scheme to mix it up. The working sets percentages are a tad higher leading into the last set. THis will actually force me into warming up a bit more. Change is good.
The work was solid and the neck pain held up. As I type this, its the morning after. And I am super sore!!! I think the super set with squats and leg press did me in.

Squat: 4 warms, 275/5 315/5 335/5 355/5
Walk lunge: 2 warms, 70/6,6
Leg ext: 2 warms, 85/8 drop set
Squat w/chains: 175 x 2 ss
with Leg press: 180 225

15 min cardio

9/8

Most likely rest day and thinking about seeing the doctor tomorrow. I think I strained a ligament in my neck. The constant dull pain is the indicator. I did get a massage, but didnt help. Again, with most injuries, its time and rest. Very hard to do.

fitmom726 · Guru

When you do your flat bench presses do you put a rolled up towel under your necK? I was getting neck pain after pressing until I started doing that.

Joe · Beyond Nutrition - Co Owner

fitmom726 wrote:

When you do your flat bench presses do you put a rolled up towel under your necK? I was getting neck pain after pressing until I started doing that.

Thats a great idea, and will do that.

I am sure on the flat pressing I have been doing contributed to this problem

Joe · Beyond Nutrition - Co Owner

9/10

Back and calves workout:

Feeling better and hit it hard today. Felt good to start the new round and will keep it cautious for the next few days.

Pullups: 4 sets to fail
T bar rows: 2 warms, 205/5 230/5,6 drop set
Lat pull underhand: 2 warms, 135/10,10
1 arm db row ss: 75 85 90
with 1 arm cable pulldown: 3 x 50
Calf and ab work

20 min cardio