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compudog's workout log

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    Gym Fri Oct 26 2012


    531 Schedule: cycle 12, week 3, day 1

    Warmup
    - chinups x 5,5,5,5

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

    Floor Press + Seated Cable Row (superset)
    - floor press
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10

    - cable row
    - lb x reps
    - 210 x 10
    - 220 x 10
    - 230 x 10

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

    - hypers
    - x reps
    - x 10,10,10


    Notes: Really good workout. Quite happy with my bench today, also liking the floor press.

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    Gym Mon Oct 29 2012


    Deadlift workout

    Sumo Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 315 x 5
    - 335 x 3

    Rack Pulls
    - lb x reps
    - 365 x 3
    - 405 x 3
    - 425 x 3
    - 445 x 3

    Front Squats + Cable Crunches (superset)
    - front squats
    - lb x reps
    - 65 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 5

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


    Notes: Pretty good workout. Was working on my form on the rack pulls, felt somewhat better than last time.
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    Gym Oct 31 2012


    531 Schedule: cycle 12, week 3, day 3

    Warmup
    - chinups x 5,5,5,5

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

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

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

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

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


    Notes: Good workout.
    •   
       

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    Gym Nov 02 2012


    531 Schedule: cycle 12, week 3, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - core lifts
    - 295 x 5
    - 345 x 3
    - 385 x 2

    Squats
    - lb x reps
    - 155 x 10
    - 185 x 10
    - 225 x 10

    Slantboard + Good Mornings (superset)
    - slantboard
    - x reps
    - x 20
    - x 20
    - x 20

    - good mornings
    - lb x reps
    - 95 x 10
    - 115 x 10
    - 135 x 10


    Notes: Good workout. Deload next week. Since I'm only lifting 3 days a week now I'm going to do an abbreviated deload by combining days.
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    Gym Sat Nov 03 2012


    Warmup
    - chinups x 5,5,5,5

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

    Sumo Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 315 x 3
    - 335 x 1
    - 365 x 1

    Front Squats + Slantboard (superset)
    - front squats
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 5

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

    Floor Press + Dumbbell Rows (superset)
    - floor press
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10
    - 245 x 4

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


    Notes: Went to the gym to go climbing with my kids but the climbing wall was closed, so I ended up lifting weights while they went swimming.
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    Gym Mon Nov 05 2012


    531 Schedule: cycle 13, 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
    - 185 x 5
    - 215 x 5
    - 245 x 8

    Floor Press + Seated Cable Row (superset)
    - floor press
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 245 x 5

    - cable row
    - lb x reps
    - 210 x 10
    - 220 x 10
    - 230 x 10

    Dips + Cable Crunches (superset)
    - dips
    - x reps
    - x 10
    - x 10
    - x 10

    - cable crunches
    - lb x reps
    - 90 x 10
    - 90 x 10
    - 90 x 10


    Notes: Pretty good workout, arms are still a bit destroyed from my unscheduled workout Sat. but oh well, I figured, might as well get on with it.
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    Gym Wed Nov 07 2012


    Deadlift Workout


    - Sumo Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 315 x 3


    - Rack Pulls
    - 365 x 3
    - 405 x 3
    - 425 x 1
    - 455 x 3


    Front Squats + Slantboard (superset)
    - front squats
    - lb x reps
    - 95 x 6
    - 115 x 5
    - 135 x 5


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


    Notes: Ok workout. Pulls were hard today for some reason, oh well, it was either go for 405 off the floor or 455 in the rack, decided to go for the rack. Was only going to go for a single, 3 reps was a bonus so I must have made the right choice.
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    Gym Fri Nov 09 2012


    531 Schedule: cycle 13, week 1, day 3

    Warmup
    - chinups x 5,5,5,5

    531 Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 110 x 5
    - 125 x 5
    - 145 x 6

    Machine Rows + Overhead Press (superset)
    - rows (Hammer Strength Low)
    - lb x reps
    - 190 x 10
    - 280 x 10
    - 370 x 10

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

    Hyperextensions + Chinups (superset)
    - hypers
    - x reps
    - x 10,10,10,10

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


    Notes: Ok workout. 3 day weekend coming up, back in the gym next Tuesday.
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    Gym Mon Nov 12 2012


    531 Schedule: cycle 13, week 1, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - core lifts
    - 290 x 5
    - 320 x 5
    - 360 x 6

    Squats + Good Mornings (superset)
    - squats
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 275 x 3
    - 315 x 3

    - good mornings
    - lb x reps
    - 95 x 10
    - 135 x 5
    - 155 x 5
    - 185 x 5


    Notes: Ok workout. Bit short due to the holiday. Squats @ 315 was new, not great depth but it didn't feel extremely heavy, I was just bagged. Good mornings @ 185 was also new, not too hard.
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    Gym Wed Nov 14 2012


    531 Schedule: cycle 13, 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
    - 210 x 3
    - 230 x 3
    - 260 x 5

    Seated Cable Row + Floor Press (superset)
    - cable row
    - lb x reps
    - 210 x 10
    - 220 x 10
    - 230 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: Pretty good workout.
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    Gym Fri Nov 16 2012


    Deadlift Workout

    Sumo Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 315 x 3
    - 365 x 1
    - 405 x 0

    Rack Pulls
    - lb x reps
    - 405 x 3
    - 425 x 1
    - 455 x 3
    - 425 x 3
    - 405 x 3

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

    - front squats
    - lb x reps
    - 95 x 5
    - 115 x 5
    - 135 x 5


    Notes: Not the greatest workout, wasn't too happy about missing 405 off the floor, oh well next time I'll try 385 instead. Depth is getting a lot better with the front squats, pretty much of a A2G squat now.
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    Gym Mon Nov 19 2012


    531 Schedule: cycle 13, week 2, day 3

    Warmup
    - chinups x 5,5,5,5

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

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

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

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

    - abcoaster (+40 lb)
    - x reps
    - x 20,20,20,20


    Notes: Didn't look at my schedule before I went, thought I was on week 3, got the weights wrong too, close though.
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    Gym Wed Nov 21 2012


    531 Schedule: cycle 13, week 2, day 4

    531 Box Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - core lifts
    - 315 x 3
    - 340 x 3
    - 370 x 4

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

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

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

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


    Notes: Ok workout, bit tough though.
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    Gym Fri Nov 23 2012


    531 Schedule: cycle 13, week 3, day 1

    Warmup
    - chinups x 5,5,5,5

    531 Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 215 x 5
    - 245 x 3
    - 275 x 2

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

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

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

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


    Notes: Good workout.
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    Gym Mon Nov 26 2012


    Deadift Workout

    Sumo Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 315 x 3
    - 365 x 1
    - 385 x 1
    - 365 x 3
    - 315 x 5

    Front Squat + Slantboard (superset)
    - front squat
    - lb x reps
    - 135 x 5
    - 155 x 5
    - 185 x 3

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


    Notes: Pretty good workout.
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    Gym Thu Nov 29 2012


    531 Schedule: cycle 13, week 3, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - core lifts
    - 315 x 5
    - 355 x 3
    - 390 x 2

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

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

    Cable Crunches + Leg Press (superset)
    - 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: Pretty good workout. Got the order of my days a bit scrambled due to complicated stuff but oh well, I'll get them all in there, just not in the preferred order.
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    Gym Fri Nov 30 2012


    531 Schedule: cycle 13, week 3, day 3

    Warmup
    - chinups x 5,5,5,5

    531 Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 125 x 5
    - 145 x 3
    - 160 x 2

    Overhead Press + Barbell Rows (superset)
    - press
    - lb x reps
    - 105 x 10
    - 110 x 10
    - 115 x 10

    - barbell rows (supinated grip)
    - lb x reps
    - 135 x 10
    - 155 x 10
    - 185 x 10

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

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


    Notes: Ok workout. Little hard, feeling the squats from yesterday but at least I got it in there. Deload next week.
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    Gym Mon Dec 03 2012


    531 Schedule: cycle 13, week 4, day 1

    Warmup
    - chinups x 5,5,5,5

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

    Floor Press
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 225 x 5

    Seated Cable Row + AbCoaster (superset)
    - cable row
    - lb x reps
    - 160 x 10
    - 180 x 10
    - 200 x 10

    - AbCoaster
    - lb x reps
    - 40 x 20
    - 40 x 20
    - 40 x 20


    Notes: Pretty good deload workout. All reps on the bench press were paused.
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    Gym Wed Dec 05 2012


    531 Schedule: cycle 13, week 4, days 2&3

    531 Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 315 x 5

    531 Overhead Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 10

    Front Squat
    - lb x reps
    - 135 x 5
    - 155 x 5
    - 185 x 1,2


    Notes: Nice easy workout. Got complimented on my front squat form, which was nice.
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    Gym Fri Dec 07 2012


    531 Schedule: cycle 13, week 4, day 4

    Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - 275 x 2
    - 315 x 2,2
    - 275 x 5
    - 225 x 5

    RDL + Leg Press (superset)
    - rdl- lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10
    - leg press
    - lb x reps
    - 200 x 10
    - 400 x 10
    - 600 x 10

    Cable Crunches
    - lb x reps
    - 80 x 20
    - 80 x 20
    - 80 x 20

    Notes: Supposed to be an easy day, not so easy! Oh well it was a good workout anyway.
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    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.
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    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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    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.
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    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!
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    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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    How much would you estimate you put on your 1rm on bench since starting 5-3-1?
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    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.
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    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.
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    Thanks. I'm probably at less than that, but I feel like if I just lifted I would be somewhere around that mark.
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    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.
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    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.
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    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?
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    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.
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    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'
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    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.
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    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.
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    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.
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    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.
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    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.
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    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.
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