compudog's workout log

[compudog]

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.

[compudog]

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.

[compudog]

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.

[compudog]

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.

[compudog]

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.

[Mr.Sinister]

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.

[jack_black]

Reset add some foam rolling and get after it

[jack_black]

I be had good success with 531 don't be too proud to take a step back

[compudog]

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.

[compudog]

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.

[compudog]

Reset add some foam rolling and get after it

That's some sound advice dude, thanks.

[Mr.Sinister]

Yeah, if you're ready, just reset. I reset on my bench and OHP, and squat. I see resetting again late spring early summer again. Or else I might try conjugate for a while. It's been some time since I've done a conjugate template.

[compudog]

531 Schedule: cycle 15, week 1, day 4

531 Box Squat
- warmup
- 45 x 5
- 135 x 5
- 225 x 5
- core lifts
- 275 x 5
- 315 x 5
- 365 x 6

Squats + RDL (superset)
- squats
- lb x reps
- 135 x 10
- 185 x 10
- 225 x 10

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


Notes: Short workout, oh well still pretty good.

[compudog]

531 Schedule: cycle 15, 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 4

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 10,10,20


Notes: Good workout.

[compudog]

Deadlift Workout

Rack Pulls
- lb x reps
- 135 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 1
- 405 x 1
- 455 x 1
- 475 x 1
- 405 x 5
- 365 x 5


Notes: Short workout but at least I got that 475 weight, didn't like missing it last time.

[compudog]

531 Schedule: cycle 15, week 2, day 3

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 4

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

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

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

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


Notes: Really good workout.

[compudog]

531 Schedule: cycle 15, week 2, day 4

531 Box Squats
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- 225 x 5
- core lifts
- 295 x 3
- 340 x 3
- 380 x 3

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

- squats
- lb x reps
- 185 x 5
- 225 x 5
- 275 x 5


Notes: Ok workout.

[compudog]

531 Schedule: cycle 15, 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
- 220 x 5
- 250 x 3
- 280 x 2 <- P.R. + 5 lb

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 15,15,15


Notes: Good workout. Nice to get a PR on the bench press but it was pretty hard, my back cramped up & I had to lie there for a couple minutes before I could stand up. That's what I get for getting old I guess.

[compudog]

Deadlift Workout

Sumo Deadlift
- lb x reps
- 135 x 5
- 225 x 5
- 275 x 5
- 315 x 3
- 365 x 1
- 405 x 2
- 365 x 5
- 315 x 5


Notes: Short workout, schedule got derailed, oh well glad I got in there, first time pulling 405 since I started using sumo, probably a PR for reps I'm not sure though.

[compudog]

531 Schedule: cycle 15, 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 2

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

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

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

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


Notes: Ok workout. I don't normally go the gym on Sunday but I'm off to the city tomorrow to shop for mountain boots & didn't want to miss a workout.