Plus Triceps Rope Pushdowns:
100×10, 90×10, 80×10, 70×10, 60×10, 50×10, 40x10x2, 30x10x2, 20x10x2
Archive for the ‘Training Journal’ Category
5-3-1 Cycle#1/Week#3 Bench
Posted: February 25, 2015 in Training JournalTags: 5-3-1, Bench, Big Iron Gym
0
5-3-1 Cycle#1/Week#2 Squat
Posted: February 22, 2015 in Training JournalTags: 5-3-1, Big Iron Gym, Squat
Completed at Big Iron Gym with tons of other squatters. Thanks in particular to Mallory and Wade.
Here is what the app looks like.
5-3-1 Cycle#1/Week#2 Overhead Press
Posted: February 21, 2015 in Training JournalTags: 5-3-1, Overhead Press
5-3-1 Cycle#1/Week#1 Squat
Posted: February 21, 2015 in Training JournalTags: 5-3-1, Big Iron Gym, Squat
During this workout (at Big Iron Gym) I went up to do 1 rep at 415lbs. I had Justin “RedDog” Redding wrap my knees. This was my first time using kneed wraps. It went very well. I am excited to train more using them. I will do a review of them at a later time.
5-3-1 Cycle#1/Week#1 Overhead Press
Posted: February 21, 2015 in Training JournalTags: 5-3-1, Overhead Press
As you can see, there is a place to write optional notes. I am using this to track my bodyweight and body fat % each week.
That number at the bottom inline with the hour glass is the number of reps done on the 5+ set. On BP day I did 10 total reps whereas on DL day I only could do the prescribed 5 reps.
5-3-1 Cycle#1/Week#1
This was my first time trying the 5-3-1 program. It liked the set up a lot. As you can see it give 3 warm-up sets. I do this in addition to some dynamic stretching. Then it goes into the main lift for the day (Bench Press, Deadlift, Over Head Press, or Squat). After the main lift accessory work is done. I have chosen to do the Boring But BIG workload. This work is just doing the main exercise again with lighter weight for 5 sets of 10 reps. In addition to this I will usually do 1 or 2 more sets of light accessory work for specific body parts. (i.e. shrugs/bent over rows on DL day, triceps work on OHP day, etc) Week#1 you do 2 sets of 5 reps and 1 set of 5+ reps. Week#2 you do 2 sets of 3 reps and 1 set of 3+ reps. Week #3 you do 1 set of 5, 1 set of 3 and 1 set of 1+ reps. Week#4 is deload and you do 2 sets of 5 reps and 1 set of 5+ reps with lighter weights. The whole program is based off of 90% of your 1RM. It is intended as a slow but steady increase over time rather than large jumps in stats.
The app that I am using is called Five3One. You can find a free or a paid version on the Play Store on android. The app works well and the tech support is wonderful. As you can see there is a rest timer on the app. Originally it didn’t produce any sound when time ran out. I mentioned it in a review (which was a good review by the way) and they immediately got back to me saying that sound would be added in the next update. That update came less than 12 hours later.
As I get further into the program I will do another short review.
Workout – 1/22/15
Posted: January 25, 2015 in Training JournalTags: Repetition Overhead Press, Sick
Repetition Deadlift – Still feeling sick.
Repetition Deadlift – 80% x 2 reps x 1 set – 405 lbs
Upright Row – 60% x 12 reps x 3 sets – 95 lbs
EZ Biceps Curl – Bar x Fail x 1 set w/ Arm Blaster – 120 reps
Heavy Hammer Gym 