compudog's workout log

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  1. Gym Mon Dec 10 2012


    531 Schedule: cycle 14, week 1, day 1

    Warmup
    - chinups x 6,6,6,6

    531 Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 190 x 5
    - 220 x 5
    - 250 x 5

    Seated Cable Row + Floor Press (superset)
    - cable row
    - lb x reps
    - 215 x 10
    - 225 x 10
    - 235 x 10

    - floor press
    - lb x reps
    - 205 x 5
    - 235 x 5
    - 255 x 3

    Slantboard + Dips (superset)
    - slantboard
    - x reps
    - x 15,15,15

    - dips (BW)
    - x reps
    - x 10,10,10


    Notes: Pretty good workout. Started 10 minutes late so a bit compressed @ 40 min but not too bad otherwise.

  2. Gym Wed Dec 12 2012


    Deadlift Workout

    Sumo Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 3
    - 315 x 3
    - 365 x 2
    - 385 x 3

    Rack Pulls
    - lb x reps
    - 425 x 2
    - 455 x 2
    - 405 x 5

    Cable Crunches + Front Squat (superset)
    - cable crunches
    - lb x reps
    - 80 x 15
    - 80 x 15
    - 80 x 15

    - front squat
    - lb x reps
    - 135 x 5
    - 155 x 5
    - 185 x 3


    Notes: Pretty good workout.
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  3. Gym Fri Dec 14 2012


    531 Schedule: cycle 14, week 1, day 3

    Warmup
    - chinups x 6,6,6,6

    531 Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 115 x 5
    - 130 x 5
    - 145 x 6

    Barbell Rows + Overhead Press (superset)
    - barbell rows
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 6,4

    - overhead presss
    - lb x reps
    - 105 x 10
    - 110 x 10
    - 115 x 10

    AbCoaster + Chinups (superset)
    - abCoaster
    - lb x reps
    - 40 x 20
    - 40 x 20
    - 40 x 20

    - chinups
    - x reps
    - x 5
    - x 5
    - x 5
    - x 5


    Notes: Not the best workout, a bit short of sleep.
  4. Gym Mon Dec 17 2012


    531 Schedule: cycle 14, week 1, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - core lifts
    - 275 x 5
    - 315 x 5
    - 365 x 5

    Squats + Leg Press (superset)
    - squats
    - lb x reps
    - 135 x 10
    - 225 x 10
    - 315 x 6
    - 275 x 3 * wasn't hitting depth so lowered the weight

    Leg Press
    - lb x reps
    - 200 x 10
    - 400 x 10
    - 600 x 10

    RDL + Cable Crunches (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10

    - cable crunches
    - lb x reps
    - 80 x 15
    - 80 x 15
    - 80 x 15


    Notes: Tough workout, mildly hung over, not used to that!
  5. Gym Wed Dec 19 2012


    531 Schedule: cycle 14, week 2, day 1

    Warmup
    - chinups x 5,5,5,5

    531 Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 205 x 3
    - 235 x 3
    - 265 x 2,2

    Seated Cable Row + Floor Press (superset)
    - cable row
    - lb x reps
    - 215 x 10
    - 225 x 10
    - 235 x 10

    - floor press
    - lb x reps
    - 185 x 5
    - 225 x 5
    - 245 x 5

    Slantboard + Dips (superset)
    - slantboard
    - x reps
    - x 15,15,15

    - dips (BW)
    - x reps
    - x 10,10,10


    Notes: Ok workout. Probably going to have to reset my max on bench, oh well it has to happen sooner or later.
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  6. How much would you estimate you put on your 1rm on bench since starting 5-3-1?

  7. Quote Originally Posted by Mr.Sinister View Post
    How much would you estimate you put on your 1rm on bench since starting 5-3-1?
    Hi Sinister. Depends on how you count it. I've gone 13 cycles without resetting, so that's 65 lb. However, I've logged the entire thing & I just checked. On my first cycle I got 220 for 6 reps on week 3, which gives a 1 RM of 255. My current 1 RM is bouncing around a bit, It's somewhere between 275 and 290. So I guess realistically I've added somewhere between 20 and 35 lb. I'm pretty happy with it to tell the truth. The provincial record for Alberta Powerlifting Union for my age/weight class is 275 lb, which is close to my max. I probably couldn't do that in a competition, i.e. paused, nevertheless I think it's a good indicator.
  8. Gym Fri Dec 21 2012


    Deadlift Workout

    Sumo Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 3
    - 365 x 2
    - 385 x 2
    - 315 x 5
    - 275 x 5

    Front Squat
    - lb x reps
    - 95 x 5
    - 115 x 5
    - 135 x 3
    - 155 x 3
    - 185 x 2
    - 205 x 1

    Cable Crunches
    - lb x reps
    - 80 x 15
    - 80 x 15
    - 80 x 15


    Notes: Ok workout. Working out with my son in a different town. His first time doing front squats, he got up to 155.

  9. Thanks. I'm probably at less than that, but I feel like if I just lifted I would be somewhere around that mark.
  10. Gym Wed Dec 26 2012


    531 Schedule: cycle 14, week 2, day 3

    531 Box Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - core lifts
    - 315 x 3
    - 365 x 3
    - 385 x 4

    Squats
    - lb x reps
    - 135 x 10
    - 225 x 10
    - 275 x 5

    Leg Press
    - lb x reps
    - 180 x 10
    - 270 x 10
    - 360 x 10
    - 450 x 10
    - 540 x 10

    RDL + Cable Crunches (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10

    - cable crunches
    - lb x reps
    - 80 x 15
    - 80 x 15
    - 80 x 15


    Notes: My gym was closed due to the holiday, had to make a trip to a different town to work out at a public gym, oh well, off schedule at this point anyway, had to do something.
  11. Gym Fri Dec 28 2012


    531 Schedule: cycle 14, week 2, day 4

    Warmup
    - chinups x 5,5,5,5

    531 Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 120 x 3
    - 140 x 3
    - 155 x 2,1

    Dumbbell Rows + Overhead Press (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 75 x 10
    - 75 x 10

    - overhead press
    - lb x reps
    - 105 x 10
    - 110 x 10
    - 115 x 10

    Slantboard + Chinups (superset)
    - slantboard
    - x reps
    - x 15,15,15,15

    - chinups
    - x reps
    - x 5,5,5,5


    Notes: Bit rough today, got some DOMS from my squat workout on Wed.

  12. Quote Originally Posted by Mr.Sinister View Post
    Thanks. I'm probably at less than that, but I feel like if I just lifted I would be somewhere around that mark.
    I think you must be close, I was looking at your log, I see you got 180 for 13 reps, which gives a 1 RM of 270. Looks like you're doing the Westside program these days? How do you find it?
  13. Gym Dec 31 2012


    531 Schedule: cycle 14, week 3, day 1

    Warmup
    - chinups x 5,5,5,5

    531 Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 225 x 5
    - 245 x 3
    - 265 x 1

    Floor Press + Seated Cable Row (superset)
    - floor press
    - lb x reps
    - 205 x 5
    - 225 x 5
    - 245 x 4

    - cable row
    - lb x reps
    - 215 x 10
    - 225 x 10
    - 235 x 10

    Dips + Hyperextensions (superset)
    - dips
    - x reps
    - x 10,10,15

    - hypers
    - x reps
    - x 15,15,15


    Notes: Didn't even get close to my target weight (280) today, too much holidays, just not feeling it. Not a big deal, 265 is still pretty good.

  14. Yeah, the 270 is way high. I'm guessing around 240 is closer. I do the higher rep ranges because I need more TUT for grappling. I'm still doing 5-3-1 but I put in some speed work on OHP and DL days. I'd rather do plyo's but my new setup doesn't allow it. My ceilings are only like 7 foot and I don't have any floor space. I'm down to an 18'x18' space from my old 24'x40'
  15. Gym Wed Jan 02 2013


    Deadlift Workout

    Sumo Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 3
    - 315 x 3
    - 365 x 3
    - 385 x 0
    - 365 x 3
    - 315 x 5
    - 275 x 5

    Cable Crunches + Front Squat
    - cable crunches
    - lb x reps
    - 80 x 15
    - 80 x 15
    - 80 x 15

    - front squat
    - lb x reps
    - 135 x 5
    - 185 x 3
    - 205 x 2


    Notes: Another sucky workout, oh well, first day back at work so back on my workday schedule, hopefully things will pick up from here.

  16. Quote Originally Posted by Mr.Sinister View Post
    Yeah, the 270 is way high. I'm guessing around 240 is closer. I do the higher rep ranges because I need more TUT for grappling. I'm still doing 5-3-1 but I put in some speed work on OHP and DL days. I'd rather do plyo's but my new setup doesn't allow it. My ceilings are only like 7 foot and I don't have any floor space. I'm down to an 18'x18' space from my old 24'x40'
    You have a home gym? Damn I'm jealous.

  17. Yeah, it's really nice to have a well equipped home setup. Here it is before I moved.

    http://youtu.be/4qjNZJjPf3M


    I actually have a little more equipment now, but no mat space or bags.
  18. Gym Fri Jan 04 2012


    531 Schedule: cycle 14, week 3, day 3

    Warmup
    - chinups x 5,5,5,5

    531 Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - core lifts
    - 130 x 5
    - 145 x 3
    - 165 x 1

    Dumbbell Rows + Overhead Press (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 75 x 10
    - 75 x 10

    - overhead press
    - lb x reps
    - 105 x 10
    - 110 x 10
    - 115 x 10

    Chinups + Slantboard (superset)
    - chinups
    - x reps
    - x 5,5,5,5

    - slantboard
    - x reps
    - x 15,15,15,15


    Notes: Had a big supper for my birthday last night, apparently cake is the secret to lifting big, since this is the first time this week I've hit a target weight.
  19. Gym Mon Jan 07 2013


    531 Schedule: cycle 14, week 3, day 3

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - core lifts
    - 315 x 5
    - 365 x 3
    - 405 x 1

    RDL + Squats
    - rdl
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10

    - squats
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10

    Cable Crunches + Leg Press
    - cable crunches
    - lb x reps
    - 80 x 15
    - 80 x 15
    - 80 x 15

    - leg press
    - lb x reps
    - 200 x 10
    - 400 x 10
    - 600 x 10


    Notes: Ok workout. Started using a low box for my assistance squats as a depth gauge, bit harder than I'm used to but at least I know I'm hitting the same depth every time.
  20. Gym Wed Jan 09 2012


    531 Schedule: cycle 14, week 4, day 1

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 10

    Seated Cable Row + Floor Press (superset)
    - cable row
    - lb x reps
    - 200 x 10
    - 210 x 10
    - 220 x 10

    - floor press
    - lb x reps
    - 185 x 10
    - 225 x 7
    - 245 x 3

    Slantboard + Dips (superset)
    - slantboard
    - x reps
    - x 15,15,15

    - dips (BW)
    - x reps
    - x 10,10,10


    Notes: Supposed to be a deload workout, I just consider it off-schedule & do what I want, today it was higher reps, which was a nice change.
  21. Gym Fri Jan 11 2013


    Deadlift Workout

    Sumo Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 3
    - 365 x 2
    - 385 x 3
    - 365 x 3
    - 315 x 5
    - 275 x 5

    Cable Crunches + Front Squats (superset)
    - cable crunches
    - lb x reps
    - 80 x 15
    - 80 x 15
    - 80 x 15

    - front squat
    - lb x reps
    - 135 x 5
    - 185 x 3
    - 185 x 3


    Notes: Pretty good workout, better than last time. Pretty hosed by the time I got to the front squats though.
  22. Gym Mon Jan 14 2013


    531 Schedule: cycle 14: week 4, day 3

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 9

    Dumbbell Rows + Overhead Press (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 75 x 10
    - 75 x 10

    - overhead press
    - lb x reps
    - 110 x 10
    - 115 x 10
    - 120 x 9


    Notes: Short workout, stuff to do.
  23. Gym Wed Jan 16 2013


    531 Schedule: cycle 14, week 4, day 4

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5

    RDL + Squats (Superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10

    - squats
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10

    Cable Crunches + Hack Squat (Superset)
    - cable crunches
    - lb x reps
    - 80 x 15
    - 80 x 15
    - 80 x 15

    - hack squat (machine)
    - lb x reps
    - 90 x 10
    - 140 x 10
    - 180 x 10


    Notes: Ok workout.
  24. Gym Fri Jan 18 2013


    531 Schedule: cycle 15, week 1, day 1

    Warmup
    - chinups x 5,5,5,5

    531 Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 190 x 5
    - 225 x 5
    - 250 x 5

    Seated Cable Row + Floor Press (superset)
    - cable row
    - lb x reps
    - 215 x 10
    - 225 x 10
    - 235 x 10

    - floor press
    - lb x reps
    - 185 x 5
    - 225 x 5
    - 245 x 5

    Slantboard + Dips (superset)
    - slantboard
    - x reps
    - x 15,15,15

    - dips (BW)
    - x reps
    - x 10,10,10


    Notes: Ok workout. Didn't add any weight this cycle, looking like I might have to reset, didn't want to do that, my goal is 300 and I'm getting close.
  25. Gym Mon Jan 21 2013


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 3
    - 365 x 3
    - 405 x 3
    - 455 x 3
    - 475 x 0
    - 405 x 5
    - 365 x 5
    - 315 x 5

    Cable Crunches + Front Squat (superset)
    - cable crunches
    - lb x reps
    - 80 x 15
    - 80 x 15
    - 80 x 15

    - front squat
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 205 x 3


    Notes: Ok workout.

  26. You could try some micro loads. I have 1/2 pound, 1/4 pound, and 1.25 pound plates. I find I can go a long time at those small increments before resetting.

  27. Reset add some foam rolling and get after it

  28. I be had good success with 531 don't be too proud to take a step back
  29. Gym Wed Jan 23 2012


    531 Schedule: cycle 15, week 1, day 3

    Warmup
    - chinups x 5,5,5,5

    531 Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 115 x 5
    - 130 x 5
    - 145 x 6

    Dumbbell Rows + Overhead Press (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 75 x 10
    - 75 x 10

    - overhead press
    - lb x reps
    - 110 x 10
    - 115 x 10
    - 120 x 10

    Ab Coaster + Chinups (superset)
    - AbCoaster (+ 40 lb)
    - x reps
    - x 20,20,20,20

    - chinups
    - x reps
    - x 5,5,5,5


    Notes: Pretty good workout.

  30. Quote Originally Posted by Mr.Sinister View Post
    You could try some micro loads. I have 1/2 pound, 1/4 pound, and 1.25 pound plates. I find I can go a long time at those small increments before resetting.
    Hey Sinister. I think I'm just going to suck it up & reset. I really want to bench 300 lb, but I'd also like to do it on a regular basis as part of my program rather than just a 1 time thing.
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