compudog's workout log

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    Quote Originally Posted by compudog View Post
    531 Schedule: M6,W2,D1 - Bench Press

    Warmup
    - chinups x 6,6,6,6

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - core lifts
    - 215 x 3
    - 245 x 3
    - 275 x 4

    Seated Cable Row + Dumbbell Bench (superset)
    - cable row
    - lb x reps
    - 260 x 5
    - 270 x 5
    - 280 x 5

    - dumbbell bench
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 10

    Notes: Good workout
    look like a good one compudog i do no know about you but always it seems even when I so not the best of workout 9 out of 10 times I do find some little thing better then previous workout whether it be slight new technique angle enable to hit muscle in an new way or minor variation path
    "To your wife you should kiss try today"-Touey

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    Quote Originally Posted by Touey View Post
    look like a good one compudog i do no know about you but always it seems even when I so not the best of workout 9 out of 10 times I do find some little thing better then previous workout whether it be slight new technique angle enable to hit muscle in an new way or minor variation path
    Hi Touey. I've been using the 5/3/1 program for just about 2 years now. It's a strength based program, so it's more about lifting heavy stuff than bodybuilding. I like to keep my schedule organised, so all my sets are planned out before I go to the gym. I generally call it good workout if I can get through my sets with decent form, in good time, and without excessive pain. If my form sucks or I'm too slow or end up limping out of the gym, but still get all my sets in, it's an ok workout. If I don't get all my sets it's sucky.
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    Gym Tue Jan 07 2013


    531 Schedule: M6,W2,D2 - Squat

    Box Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 280 x 3
    - 320 x 3
    - 360 x 5

    Notes: Short workout.
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    Gym Thu Jan 09 2014


    531 Schedule: M6,W2,D3 - Overhead Press

    Warmup
    - chinups x 6,6,6,6

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - core lifts
    - 135 x 3
    - 155 x 3
    - 175 x 3

    HS High Row + Overhead Press (superset)
    - high row
    - lb x reps
    - 180 x 10
    - 270 x 10
    - 320 x 10

    - overhead press
    - lb x reps
    - 155 x 5
    - 135 x 10
    - 115 x 15

    Notes: Pretty good workout.
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    Gym Fri Jan 10 2014


    531 Schedule: M6,W2,D4 - Deadlift

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - core lifts
    - 320 x 3
    - 365 x 3
    - 410 x 4

    Front Squat + Good Mornings (superset)
    - front squat
    - lb x reps
    - 95 x 5
    - 135 x 5
    - 185 x 5

    - good mornings
    - lb x reps
    - 95 x 5
    - 135 x 5
    - 185 x 5

    Notes: Good workout.
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    Gym Tue Jan 14 2014


    531 Schedule: M6,W3,D1 - Bench Press

    Warmup
    - chinups x 6,6,6,6

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 230 x 5
    - 260 x 3
    - 290 x 2

    Seated Cable Row + Dumbbell Bench Press (superset)
    - cable row
    - lb x reps
    - 260 x 5
    - 270 x 5
    - 280 x 5

    - dumbbell bench
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 10

    Notes: Good workout.
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    Gym Wed Jan 15 2014


    531 Schedule: M6,W3,D2 - Squats

    Box Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 300 x 5
    - 340 x 3
    - 380 x 2

    Notes: Short workout.
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    Still cranking away I see.
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    Quote Originally Posted by Mr.Sinister View Post
    Still cranking away I see.
    Yo Sinister! Ya man, just had my 47'th birthday, making an end run to 50 now. How's the fighting going?
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    Gym Fri Jan 17 2014


    531 Schedule: M6,W3,D3 - Overhead Press

    Warmup
    - chinups x 6,6,6,6

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - 115 x 5
    - core lifts
    - 145 x 5
    - 165 x 3
    - 185 x 1

    HS High Row + Overhead Press (superset)
    - hs row
    - lb x reps
    - 180 x 10
    - 270 x 10
    - 320 x 10

    - overhead press
    - lb x reps
    - 155 x 5
    - 135 x 10
    - 115 x 15

    Notes: Good workout. Finally got a good setup for overhead press: shoulders down & back to engage lats all the way down to glutes, flex glutes & lock core, go!
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    Gym Mon Jan 20 2014


    531 Schedule: M6,W3,D4 - Deadlift

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - core lifts
    - 345 x 5
    - 390 x 3
    - 435 x 0

    Notes: Sucky workout. Oh well, that completes my 6'th round of 531, deload for the rest of the week then reset back to 3 next week.
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    What happend with 435, man?
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    Quote Originally Posted by Sean1332 View Post
    What happend with 435, man?
    turn 47 then ask the questSean
    "To your wife you should kiss try today"-Touey

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    Quote Originally Posted by Touey View Post
    turn 47 then ask the questSean
    With 5/3/1, 95% of his training max should be achievable, especially when he can deadlift 425x3. I was curious if he had a technical flaw, sticking point, or just a bad day-like mentioned, because we all have those, regardless of age.
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    Quote Originally Posted by Sean1332 View Post
    With 5/3/1, 95% of his training max should be achievable, especially when he can deadlift 425x3. I was curious if he had a technical flaw, sticking point, or just a bad day-like mentioned, because we all have those, regardless of age.
    just little banter my friend did not mean exasperasean
    "To your wife you should kiss try today"-Touey

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    Quote Originally Posted by Sean1332 View Post
    What happend with 435, man?
    Too beat up I think. I should've reset at the end of the last cycle but didn't, & now I'm feeling a bit trashed. I'll get it next time.
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    Quote Originally Posted by compudog View Post
    Too beat up I think. I should've reset at the end of the last cycle but didn't, & now I'm feeling a bit trashed. I'll get it next time.
    Meh. It happens.
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    Gym Wed Jan 22 2014


    Bench Press Workout (deload)

    Warmup
    - chinups x 6,6,6,6

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

    HS Low Row + Dumbbell Bench
    - hs low row
    - lb x reps
    - 190 x 12
    - 190 x 12
    - 190 x 12

    - dumbbell bench
    - lb x reps
    - 70 x 10
    - 70 x 10
    - 70 x 10

    Notes: Good workout.
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    Gym Thu Jan 23 2014


    Squat Workout (deload)

    Squat
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 3
    - 225 x 1
    - 245 x 1,1,1,2

    Notes: Fun workout. Was playing around a bit, tried doing a2g style squats for the first time, pause at the bottom, worked out pretty well. Also, my massage therapist is a genius, I've never had hip mobility like this before.
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    Happy ending?
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    Quote Originally Posted by Mr.Sinister View Post
    Happy ending?
    lol, nooo man. Seriously though, the guy is awesome. I highly recommend deep tissue and/or ART for lifters who suffer from soft tissue injuries. I used to think soft tissue injuries were naturally cumulative and having them coming back to haunt you forever after was just part of the cost of being active, but I'm starting to rethink that.
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    Gym Fri Jan 24 2014


    Overhead Press Workout (deload)

    Warmup
    - chinups x 6,6,6,6

    Overhead Press
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - 115 x 5

    Overhead Press + HS High Row (superset)
    - overhead press
    - lb x reps
    - 135 x 5
    - 135 x 5
    - 135 x 5
    - 135 x 5
    - 135 x 5

    - hs high row
    - lb x reps
    - 180 x 10
    - 230 x 10
    - 250 x 10
    - 270 x 10
    - 290 x 10

    Notes: Good workout. Deload is finished, skipping deads.
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    Gym Mon Jan 27 2014


    531 Schedule: M7,W1,D1 - Bench Press

    Warmup
    - chinups x 6,6,6,6

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - core lifts
    - 195 x 5
    - 225 x 5
    - 255 x 7

    Seated Cable Row + Dumbbell Bench Press (superset)
    - cable row
    - lb x reps
    - 260 x 5
    - 270 x 5
    - 290 x 5

    - dumbbell bench
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 10

    Notes: Ok workout.
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    Gym Thu Jan 30 2013


    Off Schedule Workout

    Farmer's Walk wi/dumbbells, ~ 50 m
    - x lb
    - x 70,80,90,90,90

    Rack Pulls
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - 365 x 5
    - 405 x 5

    Notes: Good workout. Skipped deads last week due to hip issues, & so wanted to check everything out today, felt pretty good.
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    Nice job on the racks.
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    Quote Originally Posted by tacticalG View Post
    Nice job on the racks.
    Thanks, I was actually pretty surprised, had some problems with my hips last week & had to go to a massage therapist. He fixed me up in just a couple visits though, I thought I was going to be a lifer. :P
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    Gym Fri Jan 31 2014


    531 Schedule: M7,W1,D3 - Overhead Press

    Warmup
    - Hammer Strength High Row
    - lb x reps
    - 180 x 10
    - 180 x 10
    - 180 x 10

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - core lifts
    - 120 x 5
    - 135 x 5
    - 155 x 6

    Overhead Press + Hammer Strength Low Row (superset)
    - overhead press
    - lb x reps
    - 155 x 5
    - 135 x 10
    - 115 x 15

    - hs low row
    - lb x reps
    - 190 x 10
    - 240 x 10
    - 280 x 10

    Notes: Pretty good workout. Got a small tricep tear doing chins (badly) on Monday, so no chins for a bit.
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    Gym Wed Jan 29 2014


    forgot to post this on Wed.

    531 Schedule: M7,W1,D2 - Squat

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - core lifts
    - 185 x 5
    - 215 x 5
    - 235 x 6

    Leg Press + Hack Squat Machine (superset)
    - leg press
    - lb x reps
    - 200 x 10
    - 400 x 10
    - 600 x 10

    - hack squat
    - lb x reps
    - 50 x 10
    - 90 x 10
    - 140 x 10

    Notes: Good workout. I've decided to retrain my squat, instead of doing box squats I'm doing oly style a2g. I had to knock 100 lb off my max though, it's like deja vu to 3 years ago; my bench is bigger than my squat again. :P
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    It'll come on fast.
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    Quote Originally Posted by Mr.Sinister View Post
    It'll come on fast.
    Thanks man, hope so, it's a bit embarrassing to bench more than you can squat.
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    Gym Mon Feb 03 2014


    531 Schedule: M7,W2,D1 - Bench Press

    Warmup
    - chinups x 6,6,6,6

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 210 x 3
    - 240 x 3
    - 270 x 5

    Seated Cable Row + Dumbbell Bench Press (superset)
    - cable row
    - lb x reps
    - 260 x 5
    - 270 x 5
    - 280 x 5

    - dumbbell bench
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 10

    Notes: Good workout.
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    Quote Originally Posted by compudog View Post

    Thanks man, hope so, it's a bit embarrassing to bench more than you can squat.
    My bench is so bad, I'll never know unless I loose a leg in a shark attack.
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    Gym Tue Feb 04 2014


    531 Schedule: M7,W2,D2 - Squats

    Squats
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - core lifts
    - 195 x 3
    - 220 x 3
    - 250 x 5

    Hack Squat Machine + Leg Press (superset)
    - hack squat
    - lb x reps
    - 50 x 10
    - 90 x 10
    - 140 x 10

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

    Notes: Good workout.
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    Quote Originally Posted by Mr.Sinister View Post
    My bench is so bad, I'll never know unless I loose a leg in a shark attack.
    Yeah I guess I shouldn't complain, my bench is pretty good, still, nobody wants to be this guy...

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    Gym Thu Feb 06 2014


    531 Schedule: M7,W2,D3 - Overhead Press

    Warmup
    - chinups x 6,6,6,6

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - 115 x 5
    - core lifts
    - 135 x 3
    - 145 x 3
    - 165 x 5

    HS High Row + Overhead Press (superset)
    - high row
    - lb x reps
    - 180 x 10
    - 230 x 10
    - 270 x 10

    - overhead press
    - lb x reps
    - 155 x 5
    - 135 x 10
    - 115 x 15

    Notes: Good workout.
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    Gym Fri Feb 07 2014


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - 365 x 3
    - 405 x 3
    - 455 x 2
    - 500 x 1,1,1

    Front Squats
    - lb x reps
    - 95 x 5
    - 135 x 5
    - 185 x 5

    Notes: Good workout. I'm a bit gun shy of doing full deads right now, want to make sure my hips are going to take before diving back in. Also I just like lifting 500 lb, very satisfying somehow.
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    Gym Mon Feb 10 2014


    531 Schedule: M7,W3,D1 - Bench Press

    Warmup
    - chinups x 6,6,6,6

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 225 x 5
    - 255 x 3
    - 285 x 3

    HS Lo Row + Dumbbell Bench Press (superset)
    - hs lo row
    - lb x reps
    - 190 x 10
    - 240 x 10
    - 280 x 10

    - dumbbell bench
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 10

    Notes: Good workout.
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    Gym Tue Feb 11 2014


    531 Schedule: M7,W2,D2 - Squats

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 210 x 5
    - 235 x 3
    - 265 x 3

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

    Notes: Ok workout, bit slow today.
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    Gym Thu Feb 13 2014


    531 Schedule: M7,W3,D3 - Overhead Press

    Warmup
    - chinups x 6,6,6,6

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - 115 x 5
    - core lifts
    - 135 x 5
    - 155 x 3
    - 175 x 2

    Notes: Short workout.
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    Gym Fri Feb 14 2014


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - 365 x 3
    - 405 x 3
    - 455 x 2
    - 500 x 1,1,1

    Front Squat
    - lb x reps
    - 95 x 5
    - 135 x 5
    - 185 x 5

    Notes: Good workout. Rack pulls are feeling pretty good so I'll stick with them for a bit.
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