c2w2d3
18/11/11, 730pm, 1hr
Press
70 * 3
81 * 3
92 * 5
Rear delt row
33 * 8/8/7/7
Lat raise
11 * 8/8/7/7
Front raise
17 * 9/8/7/6
B/B clean & press
59 * 6/7/6/8
Adam's journal
Moderators: Ironman, Jungledoc, parth, stuward, jethrof
Re: Adam's journal
c2w2d4
22/11/11, 830pm, 50mins
Squat
114 * 3
125 * 3
136 * 3
147 * 3
B/B bent over row
92 * 8/8/7/7
Front squat
92 * 9/8/7/6
O/H squat
Bar * 8/8/7/7
Standing tricep ext
Bar * 8/8/7/7
22/11/11, 830pm, 50mins
Squat
114 * 3
125 * 3
136 * 3
147 * 3
B/B bent over row
92 * 8/8/7/7
Front squat
92 * 9/8/7/6
O/H squat
Bar * 8/8/7/7
Standing tricep ext
Bar * 8/8/7/7
Re: Adam's journal
c2w3d1
23/11/11, 815pm, 40mins
Not mucking around with too many accessories - too frigging hot and humid tonight!
Bench
103 * 5
125 * 3
136 * 4 - final working set
147 * 2 - put a little extra on and went for it, was feeling the love! weight PR! - sooo close to BW bench, but that'll have to wait another cycle.
Inverted rows
Body wt * 10/10/10
Close grip bench
103 * 9/8/7/6 - piece of cake - might have to bump this up next cycle
Planks - maximum hold (50-60 secs) performed between close grip bench sets
Now to look forward to another BW deadlift and a BW squat attempt in a few days time!
23/11/11, 815pm, 40mins
Not mucking around with too many accessories - too frigging hot and humid tonight!
Bench
103 * 5
125 * 3
136 * 4 - final working set
147 * 2 - put a little extra on and went for it, was feeling the love! weight PR! - sooo close to BW bench, but that'll have to wait another cycle.
Inverted rows
Body wt * 10/10/10
Close grip bench
103 * 9/8/7/6 - piece of cake - might have to bump this up next cycle
Planks - maximum hold (50-60 secs) performed between close grip bench sets
Now to look forward to another BW deadlift and a BW squat attempt in a few days time!
Re: Adam's journal
c2w3d2
25/11/11, 915pm, 50mins
Deadlift
136 * 5
147 * 3
169 * 5 (!)
169 * 3
B/B bent over row
92 * 7/7/7/9
D/B curls
33 * 5/6/6/6/4
25/11/11, 915pm, 50mins
Deadlift
136 * 5
147 * 3
169 * 5 (!)
169 * 3
B/B bent over row
92 * 7/7/7/9
D/B curls
33 * 5/6/6/6/4
Re: Adam's journal
c2w3d3
3/12/11, 5pm, 60mins
Over a week since last lifting - life and a knee injury in hockey got in the way! Knee almost back to 100%, just a bit of swelling and soreness. Anyhow, back to it...
Press
70 * 5
81 * 3
92 * 5
Rear delt row
33 * 9/8/7/6
Lat raise
11 * 8/7/8/7
Front raise
17 * 8/7/7/6/6
B/B clean & press
59 * 8/7/6/6
Sets of decline pushups between sets
3/12/11, 5pm, 60mins
Over a week since last lifting - life and a knee injury in hockey got in the way! Knee almost back to 100%, just a bit of swelling and soreness. Anyhow, back to it...
Press
70 * 5
81 * 3
92 * 5
Rear delt row
33 * 9/8/7/6
Lat raise
11 * 8/7/8/7
Front raise
17 * 8/7/7/6/6
B/B clean & press
59 * 8/7/6/6
Sets of decline pushups between sets
Re: Adam's journal
c2w3d4
5/12/11, 8pm, 45mins
Squat
125 * 5
147 * 3
158 * 4 (didn't realise until typing this, but BW squat - hooray!)
O/H squat
Bar * 8/8/7/7
Standing tri ext
Bar * 8/8/7/7
Front squat
92 * 7/8/8
B/over B/B row
92 * 8/8/8/7
5/12/11, 8pm, 45mins
Squat
125 * 5
147 * 3
158 * 4 (didn't realise until typing this, but BW squat - hooray!)
O/H squat
Bar * 8/8/7/7
Standing tri ext
Bar * 8/8/7/7
Front squat
92 * 7/8/8
B/over B/B row
92 * 8/8/8/7
Re: Adam's journal
c3w1d1
7/12/11, 2pm, 90mins
A now for something completely different. Sort of. Going to keep the 5/3/1 progression on main lifts, but use a "full-body" workout, rather than main lift + respective accessories. i.e. Upper body pull (1-2), upper body push (1-2), squat/deadlift, 5-10 mins for ego-exercises (optional!). Variations of squat and DL used on non-main lift days. Not that I wasn't progressing with the 5/3/1 (hence I'm still using it), just trying to keep things fresh!
A few unfortunate interruptions today led to a longer workout.
High pull (from floor)
81 * 8/7/8/8
Bench
103 * 5
114 * 5
125 * 5
125 * 7
125 * 5
Inv row
bw * 10/12/10/10
C/G bench
103 * 8/8/8/7
Goblet squat
33 * 10/10/10
7/12/11, 2pm, 90mins
A now for something completely different. Sort of. Going to keep the 5/3/1 progression on main lifts, but use a "full-body" workout, rather than main lift + respective accessories. i.e. Upper body pull (1-2), upper body push (1-2), squat/deadlift, 5-10 mins for ego-exercises (optional!). Variations of squat and DL used on non-main lift days. Not that I wasn't progressing with the 5/3/1 (hence I'm still using it), just trying to keep things fresh!
A few unfortunate interruptions today led to a longer workout.
High pull (from floor)
81 * 8/7/8/8
Bench
103 * 5
114 * 5
125 * 5
125 * 7
125 * 5
Inv row
bw * 10/12/10/10
C/G bench
103 * 8/8/8/7
Goblet squat
33 * 10/10/10
Re: Adam's journal
c3w1d2
8/12/11, 530am, 40mins
What to do when your 4 month old wakes you up at 5am? Deadlift!
R/delt row
33 * 8/8/8/7
Press (speed)
70 * 8/8/7/7
Deadlift
125 * 5
147 * 5
158 * 7
O/H squat
48 * 7/7/7
8/12/11, 530am, 40mins
What to do when your 4 month old wakes you up at 5am? Deadlift!
R/delt row
33 * 8/8/8/7
Press (speed)
70 * 8/8/7/7
Deadlift
125 * 5
147 * 5
158 * 7
O/H squat
48 * 7/7/7
Re: Adam's journal
c3w1d3
10/12/11, 10pm, 45mins
What do I want from Santa? A nice bottle of port, some dark chocolate, a copy of 5/3/1...and now...new shorts. Got a little over enthusiastic whilst squatting tonight and practically split them in two. Notch it down as another benefit of lifting at home - no spectators.
Press
70 * 5
81 * 5
92 * 7 (smashed the old PR!)
B/over row
103 * 5/6/6/7/5
D/B flys
39 * 6/7/7/7
Front squat (light)
70 * 10/10/10
G/mornings
70 * 7/8/8
Curls (intersetted with planks)
33 * 6/6/6
10/12/11, 10pm, 45mins
What do I want from Santa? A nice bottle of port, some dark chocolate, a copy of 5/3/1...and now...new shorts. Got a little over enthusiastic whilst squatting tonight and practically split them in two. Notch it down as another benefit of lifting at home - no spectators.
Press
70 * 5
81 * 5
92 * 7 (smashed the old PR!)
B/over row
103 * 5/6/6/7/5
D/B flys
39 * 6/7/7/7
Front squat (light)
70 * 10/10/10
G/mornings
70 * 7/8/8
Curls (intersetted with planks)
33 * 6/6/6
Re: Adam's journal
c3w1d4
12/12/11, 9pm, 45mins
Feeling much better since incorporating more types of lifting in each routine (see previous 2 workouts). Previously I would go almost a week without performing a particular movement.
Squat
114 * 5
125 * 5
136 * 5
147 * 7 (rep PR at this wt)
Inv row - pushup (intersetted w/15 sec break)
8/8/8/10
D/B bench
37 * 8/10/10/6
Lying tricep ext
70 * 5/5/5/6
12/12/11, 9pm, 45mins
Feeling much better since incorporating more types of lifting in each routine (see previous 2 workouts). Previously I would go almost a week without performing a particular movement.
Squat
114 * 5
125 * 5
136 * 5
147 * 7 (rep PR at this wt)
Inv row - pushup (intersetted w/15 sec break)
8/8/8/10
D/B bench
37 * 8/10/10/6
Lying tricep ext
70 * 5/5/5/6
Re: Adam's journal
c3w2d1
15/12/11, 740pm, 40mins
Bench
103 * 5
114 * 5
125 * 4
136 * 5
125 * 5
DB Front raise
17 * 6/6/7/6
Planks * 3
Shrug
136 * 5/6/6/6
Gob squat
39 * 8/7/7/7
15/12/11, 740pm, 40mins
Bench
103 * 5
114 * 5
125 * 4
136 * 5
125 * 5
DB Front raise
17 * 6/6/7/6
Planks * 3
Shrug
136 * 5/6/6/6
Gob squat
39 * 8/7/7/7
Re: Adam's journal
c3w2d2/3
18/12/11, 630pm, 40mins
Things have been a little crazy, so I decided to both Deadlift and Press tonight.
Deadlift
125 * 3
147 * 3
158 * 3
169 * 4
Press
70 * 3
81 * 3
92 * 8
Front squat
70 * 9/8
81 * 7
Rear delt row
33 * 8/8/7/7
18/12/11, 630pm, 40mins
Things have been a little crazy, so I decided to both Deadlift and Press tonight.
Deadlift
125 * 3
147 * 3
158 * 3
169 * 4
Press
70 * 3
81 * 3
92 * 8
Front squat
70 * 9/8
81 * 7
Rear delt row
33 * 8/8/7/7
Re: Adam's journal
c3w2d4
20/12/11, 730pm, 40mins
Squat
125 * 3
147 * 3
158 * 5 (rep record)
High pull
81 * 6/6/5/6
C/G bench
103 * 10/10/10
Plank * 3 sets
20/12/11, 730pm, 40mins
Squat
125 * 3
147 * 3
158 * 5 (rep record)
High pull
81 * 6/6/5/6
C/G bench
103 * 10/10/10
Plank * 3 sets
Re: Adam's journal
c3w3d1/2
24/12/11, 1pm, 45min
Give a busy person something to do and they'll do it. Strapped for time today, haven't lifted for 4 days so did Bench & Deadlift. Feel great for it!
Bench
114 * 5
125 * 3
136 * 5
125 * 5
Deadlift
136 * 5
158 * 3
180 * 4
180 * 2 (mixed grip)
180 * 2 (hook grip - just to see what all this talk is about!)
Inverted row
bw * 10/10/10
DB curl
33 * 6/5/5/5/4
Rear delt row (intersetted w/gob sq)
55 * 4/4/4
Goblet squat
55 * 7/7/7
24/12/11, 1pm, 45min
Give a busy person something to do and they'll do it. Strapped for time today, haven't lifted for 4 days so did Bench & Deadlift. Feel great for it!
Bench
114 * 5
125 * 3
136 * 5
125 * 5
Deadlift
136 * 5
158 * 3
180 * 4
180 * 2 (mixed grip)
180 * 2 (hook grip - just to see what all this talk is about!)
Inverted row
bw * 10/10/10
DB curl
33 * 6/5/5/5/4
Rear delt row (intersetted w/gob sq)
55 * 4/4/4
Goblet squat
55 * 7/7/7
Re: Adam's journal
c3w3d3
31/12/11, 430pm, 40min
Press
81 * 5
92 * 3
103 * 3
Bentover row
103 * 7/7/6/7
Good mornings
70 * 7/7
81 * 6
92 * 6
31/12/11, 430pm, 40min
Press
81 * 5
92 * 3
103 * 3
Bentover row
103 * 7/7/6/7
Good mornings
70 * 7/7
81 * 6
92 * 6
