compudog's workout log

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  1. Gym Tue Oct 29 2013


    531 Schedule: M3,W4,D2 - Squat Deload

    Box Squat
    - lb x reps
    - warmup
    - 45 x 10
    - 95 x 10
    - core lifts
    - 135 x 10
    - 185 x 10
    - 225 x 10

    RDL + Leg Press (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 225 x 10
    - 225 x 10

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

    Notes: Ok workout.

  2. Gym Thu Oct 31 2013


    531 Schedule: M3,W4,D3 - Overhead Press deload

    Warmup
    - chinups x 5,5,5,5,5

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 10
    - 65 x 10
    - core lifts
    - 95 x 10
    - 115 x 10
    - 125 x 9

    Overhead Press + Dumbbell Rows (superset)
    - overhead press
    - lb x reps
    - 125 x 7
    - 115 x 10
    - 95 x 10

    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 75 x 10
    - 75 x 10

    Notes: Not a great workout.
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  3. Gym Fri Nov 01 2013


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - 135 x 10
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - 365 x 3
    - 405 x 5
    - 455 x 2
    - 505 x 2

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

    - gm
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5

    Notes: Good workout. I just really like lifting 500 lb.
  4. Gym Mon Nov 04 2013


    531 Schedule: M4,W1,D1 - Bench Press

    Warmup
    - chinups x 5,5,5,5

    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 6

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

    - dumbbell bench
    - lb x reps
    - 60 x 10
    - 65 x 10
    - 75 x 10

    Notes: Good workout. Haven't done dumbbell bench for a while.
  5. Gym Tue Nov 05 2013


    531 Schedule: M4,W1,D2 - Squats

    Box Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 245 x 5
    - 280 x 5
    - 325 x 6

    RDL + Leg Press (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 315 x 5

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

    Notes: Good workout.
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  6. Gym Thu Nov 07 2013


    531 Schedule: M4,W1,D3 - Overhead Press

    Warmup
    - chinups x 5,5,5,5

    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

    Dumbbell Rows + Dips (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10

    - dips
    - x reps
    - x 10,10,20

    Notes: Ok workout.

  7. Quote Originally Posted by compudog View Post
    Better, thanks. It's been kind of an ongoing problem. I think I've finally figured out how to brace my core properly so I don't aggravate it.
    Awesome!!!... How are you feeling after the deload?

  8. Quote Originally Posted by tacticalG View Post
    Awesome!!!... How are you feeling after the deload?
    Pretty good, thanks. I don't usually like doing the 531 deload, so this time I changed it up to get a bit more volume and that worked better.
  9. Gym Fri Nov 08 2013


    531 Schedule: M4,W1,D4 - Deadlift

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 285 x 5
    - 330 x 5
    - 380 x 6

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

    - front squat
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5

    Notes: Good workout.
  10. Gym Mon Nov 11 2013


    531 Schedule: M4,W2,D1 - Bench Press

    Warmup

    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 185 x 5
    - core lifts
    - 220 x 3
    - 245 x 3
    - 270 x 4

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

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

    Notes: Ok workout.
  11. Gym Tue Nov 12 2013


    531 Schedule: M4,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
    - 260 x 3
    - 300 x 3
    - 340 x 4

    RDL + Leg Press (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 315 x 5

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

    Notes: Good workout.
  12. Gym Thu Nov 14 2013


    531 Schedule: M4,W2,D3 - Overhead Press

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - 115 x 5
    - core lifts
    - 130 x 3
    - 145 x 3
    - 165 x 4

    Overhead Press + Dumbbell Rows (superset)
    - overhead press
    - lb x reps
    - 155 x 5
    - 135 x 10
    - 115 x 12

    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10

    Notes: Ok workout. Ran a bit short on time so had to get a little creative with the assistance work.
  13. Gym Fri Nov 15 2013


    531 Schedule: M4,W2,D4 - Deadlift

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - core lifts
    - 300 x 3
    - 350 x 3
    - 395 x 4

    Notes: Short on time, that was it.
  14. Gym Mon Nov 18 2013


    531 Schedule: M4,W3,D1 - Bench Press

    Warmup
    - chinups x 5,5,5,5

    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

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

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

    Notes: Good workout.
  15. Gym Tue Nov 19 2013


    531 Schedule: M4,W3,D2 - Squat

    Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 280 x 5
    - 320 x 3
    - 360 x 2

    RDL + Leg Press (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 315 x 5

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

    Notes: Ok workout.
  16. Gym Thu Nov 21 2013


    531 Schedule: M4,W3,D3 - Overhead Press

    Warmup
    - chinups x 5,5,5,5

    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
    - extra sets
    - 155 x 5
    - 135 x 10

    Dumbbell Rows + Dips (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10

    - dips
    - x reps
    - x 10,10,20

    Notes: Really good workout.
  17. Gym Fri Nov 22 2013


    531 Schedule: M4,W3,D4 - Deadlift

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - core lifts
    - 330 x 5
    - 370 x 3
    - 415 x 3

    Good Mornings + Front Squats (superset)
    - gm
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5

    - front squat
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5

    Notes: Good workout, deload next week. TFGIFF
  18. Gym Mon Nov 25 2013


    531 Schedule: M4,W4,D1 - Bench Press Deload

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - warmup
    - 45 x 10
    - 65 x 10
    - 95 x 10
    - core lifts
    - 135 x 10
    -155 x 10
    - 175 x 10

    Treadmill
    - 25 min

    Notes: Trying to switch up my deload. Not a great variation.
  19. Gym Tue Nov 26 2013


    531 Schedule: M4,W4,D2 - Squat Deload

    Box Squats
    - lb x reps
    - warmup
    - 45 x 10
    - 95 x 10
    - core lifts
    - 135 x 10
    - 185 x 10
    - 225 x 10

    Treadmill x 25 min.

    Notes: Ok workout.
  20. Gym Fri Nov 29 2013


    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
    - 515 x 2

    Front Squat
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 3
    - 185 x 2
    - 205 x 2
    - 225 x 2

    Notes: Off-schedule fun day. Good workout.
  21. Gym Mon Dec 02 2013


    531 Schedule: M5,W1,D1 - Bench Press

    Warmup
    - chinups x 5,5,5,5

    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 6

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

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

    Notes: Good workout
  22. Gym Tue Dec 03 2013


    531 Schedule: M5,W1,D2 - Squats

    Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 255 x 5
    - 290 x 5
    - 330 x 6

    RDL + Leg Press (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 315 x 5

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

    Notes: Ok workout.
  23. Gym Thu Dec 05 2013


    531 Schedule: M5,W1,D3 - Overhead Press

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - core lifts
    - 120 x 5
    - 140 x 5
    - 160 x 6
    - extra sets
    - 155 x 5
    - 135 x 10

    Dumbbell Rows + Dips (superset)
    - dumbbell rows
    - lb x reps
    - 80 x 10
    - 85 x 10
    - 90 x 10

    - dips
    - x reps
    - x 10,10,10

    Notes: Tough workout. Felt a bit pumped when I was done. The climber pumped, not the weightlifter pumped, although that too.
  24. Gym Fri Dec 06 2013


    531 Schedule: M5,W1,D4 - Deadlift

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 290 x 5
    - 330 x 5
    - 380 x 6

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

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

    Notes: Good workout.
  25. Gym Mon Dec 09 2013


    531 Schedule: M5,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
    - 210 x 3
    - 240 x 3
    - 270 x 4

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

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

    Notes: Pretty good workout.
  26. Gym Tue Dec 10 2013


    531 Schedule: M5,W2,D2 - Squat

    Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 270 x 3
    - 310 x 3
    - 350 x 4

    RDL + Leg Press (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 315 x 5

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

    Notes: Ok workout.
  27. Gym Thu Dec 12 2013


    531 Schedule: M5,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
    - 130 x 3
    - 150 x 3
    - 170 x 3

    Dumbbell Rows
    - lb x reps
    - 80 x 10
    - 85 x 10
    - 90 x 10

    Notes: Ok workout, got a gimpy delt, possibly from shovelling snow. Tried doing dips but couldn't even get 1 so that was that.
  28. Gym Fri Dec 13 2013


    531 Schedule: M5,W2,D4 - Deadlift

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

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

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

    Notes: Good workout.
  29. Gym Tue Dec 17 2013


    531 Schedule: M5,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 2

    Seated Cable Row + Dumbbell Bench (superset)
    - cable row
    - lb x reps
    - 255 x 5
    - 265 x 5
    - 275 x 5

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

    Notes: Ok workout, considering. Still a bit beat up from helping my sister move on the weekend.
  30. Gym Wed Dec 18 2013


    531 Schedule: M5,W3,D2 - Squat

    Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 290 x 5
    - 330 x 3
    - 370 x 3

    RDL + Leg Press (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 315 x 5

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

    Notes: Good workout.
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