shyguy1
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I figured I'd start a log on Am to kinda force me to log weights and workouts. Just finished a 5 week Waterbury cycle, if you've never heard of it, it's basically a compound lift with 80-85% of your max for 10sets or 3reps as explosively as you can, with 60-80 seconds rest between sets. After your main exercise you do some supersets with a 4x6 schedule. Its brutal and very effective, I felt more athletic after it and would recommend it. (Google it for specifics)
My goal with 5/3/1 is to gain strength without wrecking my joints and to build on the athleticism i felt coming with waterbury. And build my squat strength back up. I was involved in a bad car wreck in 2007 and i went from squating 545x1 to not being able to pick up my 5yr old daughter. Most of my lifts have recovered but my squat, I've been cleared to train for real but i really think it's mental. So be nice with my squat numbers.:veryhappy:
I'm doing the periodization bible version of 5/3/1 from the book.
I take a 60-90 sec breaks, if i feel i need more i may go up to 2mins max.
To add to the conditioning and athletic effect, I also shoot for reps on the higher end on the assistance exercises (12~20)
I typically do 3 warm up set before the main exercise
Friday
Deadlifts
315 x 5
365 x 5
365 x 12
Hamstrings
Glute Ham raise All sets done with BW
10
13
15
20 really pushed
22 was super tough
This has to be the hardest excercise ever if you don't do it. Wow!
Quads
Hack Squat 45% incline
Don't know the load of the machine but the weight posted is the amount in plates.
All 5 sets done with 90lbs for 10 reps
Got to the gym late and ran out of time
had 5 sets of abs left
Saturday
Bench
I've had chronic elbow pain for years. I once benched 405 x 1 around 2009 but the elbow pain got so bad I didn't do any bench for a year or so. Well i finally tried supercissus and my elbow didn't hurt no more than a couple times during the waterbury. So i'm going to go easy since i don't have elbow pain and build my pressing strength behind my elbow health. I also increased my vitamin d and calcium intake and my elbows feel great.
Bench
185 x 5
195 x 5
210 x 13 I really felt i could have done 225 and got maybe 8 or so, but my elbows felt good. So i opted to keep the weight down because of this.
Shoulders
Seated DB Press
50 x 15
50 x 11
50 x 10
50 x 8
50 x 8
I think my rest period was too short at 1min because the weight feels light and then i die out. I know i normally perform like that when i don't rest long enough between sets.
Upper Back
DB Rows
80 x 12
80 x 15
80 x 10
80 x 11
80 x 10
Grip
I have a set of grips that range from 100-350lbs of resistance. I'll be honest they were a lot harder to close than I thought. I figured since I've pulled 500+ that i would do better. Hell even the 100 was somewhat challenging, but I use it for warm ups now.
2x10 with 100lb grips (warmup)
1x10 upside down with 100lbs grips (warmup)
2x10 with 150lbs grips
2x8 with 200lbs grips
2x10seconds negative with 250lbs
I actually have a few grip workouts i do, so if they look different, that's why.
Supps:
Glycobol, CEE, Beta-alanine, xtend, alpha t2, oep, multi
On order expecting within week
Daa,testobol,stoked,ghenerate,and supercissus rx
Tommorrow is Squats lets see if i can get over this mind thing...
My goal with 5/3/1 is to gain strength without wrecking my joints and to build on the athleticism i felt coming with waterbury. And build my squat strength back up. I was involved in a bad car wreck in 2007 and i went from squating 545x1 to not being able to pick up my 5yr old daughter. Most of my lifts have recovered but my squat, I've been cleared to train for real but i really think it's mental. So be nice with my squat numbers.:veryhappy:
I'm doing the periodization bible version of 5/3/1 from the book.
I take a 60-90 sec breaks, if i feel i need more i may go up to 2mins max.
To add to the conditioning and athletic effect, I also shoot for reps on the higher end on the assistance exercises (12~20)
I typically do 3 warm up set before the main exercise
Friday
Deadlifts
315 x 5
365 x 5
365 x 12
Hamstrings
Glute Ham raise All sets done with BW
10
13
15
20 really pushed
22 was super tough
This has to be the hardest excercise ever if you don't do it. Wow!
Quads
Hack Squat 45% incline
Don't know the load of the machine but the weight posted is the amount in plates.
All 5 sets done with 90lbs for 10 reps
Got to the gym late and ran out of time
had 5 sets of abs left
Saturday
Bench
I've had chronic elbow pain for years. I once benched 405 x 1 around 2009 but the elbow pain got so bad I didn't do any bench for a year or so. Well i finally tried supercissus and my elbow didn't hurt no more than a couple times during the waterbury. So i'm going to go easy since i don't have elbow pain and build my pressing strength behind my elbow health. I also increased my vitamin d and calcium intake and my elbows feel great.
Bench
185 x 5
195 x 5
210 x 13 I really felt i could have done 225 and got maybe 8 or so, but my elbows felt good. So i opted to keep the weight down because of this.
Shoulders
Seated DB Press
50 x 15
50 x 11
50 x 10
50 x 8
50 x 8
I think my rest period was too short at 1min because the weight feels light and then i die out. I know i normally perform like that when i don't rest long enough between sets.
Upper Back
DB Rows
80 x 12
80 x 15
80 x 10
80 x 11
80 x 10
Grip
I have a set of grips that range from 100-350lbs of resistance. I'll be honest they were a lot harder to close than I thought. I figured since I've pulled 500+ that i would do better. Hell even the 100 was somewhat challenging, but I use it for warm ups now.
2x10 with 100lb grips (warmup)
1x10 upside down with 100lbs grips (warmup)
2x10 with 150lbs grips
2x8 with 200lbs grips
2x10seconds negative with 250lbs
I actually have a few grip workouts i do, so if they look different, that's why.
Supps:
Glycobol, CEE, Beta-alanine, xtend, alpha t2, oep, multi
On order expecting within week
Daa,testobol,stoked,ghenerate,and supercissus rx
Tommorrow is Squats lets see if i can get over this mind thing...
