Tuesday - 20091118
8min Jog(4min)/(4min)Walk Treadmill
ME Bench: (~3min Rest between last 2 sets, otherwise no/short rest)
DB Incline Bench: Palms Forward (1.5min rest)
Low Cable Row:
Face/Neck Pulls: (1.5min Rest)
Knee Hip Raise (1min rest)
Set a goal of at least 7 reps at 115#, Squeezed out 8 and might have had 1 maybe 2 more left, but was wobbly and no spotter. Super Happy, NEW calculated 1rm of 142#. Upped 10# in 3 weeks, and actually set new maxes twice this week. I guess you could say I'm SOLD and CONVINCED on the 5/3/1 program. Amazing, all while lifting weights that I didn't consider "Heavy".
Added more weight again.. YEAH..... Should stay at this weight for at least 1 more week and just add reps. The Last set was definetely HEAVY.
Low Cable Row:
I think I mis reported my weights last week. I think I only lifted 80# last week, but Did lift 85# this week. Different machines, one has the 5's and the other has teh 10's. Anyway, This really made these heavy this week. Definetly Shorter reps toward the end.
Changed cables, which changed weight after the first set. Truly Heavy all the way across at 42.5#.
Great Workout.. Had half a large apple on the way to the gym. I think that helped keep the strength up throughout, but who knows..
BF% Resistence: 20.4%
Next week is a Deload and should be a piece of cake. I doubt that I will make my Sunday Rep Workout, due to working an event starting tomorrow. For the Deload, is it straight sets across of 5, or is it 5/5/5+
Next, for the next cycle, Do I use my current calculated 1rm to base the weights on? Or how do I progress.
How do you handle Missed workouts on the 5/3/1 program. Since you are on "Call" and work the odd Doc's hours, you appear to miss a workout here and there. Do you continue to progress like you did the workout, or how do you handle it for the 5/3/1 lifts?
I'd ask Peter this, but his work ethic is way to good. He doesn't seem to ever miss workouts.