compudog's workout log

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
 
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.
 
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.
 
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.
 
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.
 
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.
 
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. :(
 
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.
 
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.
 
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.
 
Gym Fri Dec 20 2013

531 Schedule: M5,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
- core lifts
- 140 x 5
- 160 x 3
- 180 x 2

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

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

Notes: Good workout, 180 is a PR for OHP.
 
Gym Sun Dec 22 2013

531 Schedule: M5,W3,D4 - Deadlift

Sumo Deadlift
- lb x reps
- warmup
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- core lifts
- 335 x 5
- 380 x 3
- 425 x 3

Front Squats + Good Mornings (superset)
- front squats
- 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.
 
Gym Mon Dec 30 2013

531 Schedule: M6,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
- 200 x 5
- 230 x 5
- 260 x 6

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.
 
Gym Tue Dec 31 2013

531 Schedule: M6,W1,D2 - Squats

Box Squat
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- core lifts
- 260 x 5
- 300 x 5
- 340 x 5

Leg Press + RDL (superset)
- leg press
- 200 x 10
- 400 x 10
- 600 x 10

- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5

Notes: Ok workout.
 
Gym Thu Jan 02 2013

531 Schedule: M6,W1,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
- 125 x 5
- 145 x 5
- 165 x 4

Notes: Short workout.
 
Gym Fri Jan 03 2013

531 Schedule: M6,W1,D4 - Deadlift

Sumo Deadlift
- lb x reps
- warmup
- 135 x 5
- 185 x 5
- 225 x 5
- core lifts
- 300 x 5
- 345 x 5
- 390 x 6

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

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

Notes: Good workout.
 
Gym Mon Jan 06 2013

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
 
compudog said:
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
Click to expand...

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
 
Touey said:
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
Click to expand...

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. :)
 
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.
 
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.
 
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.
 
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.
 
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.
 
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!
 
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.
 
Touey said:
turn 47 then ask the questSean
Click to expand...

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.
 
Sean1332 said:
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.
Click to expand...
just little banter my friend did not mean exasperasean
 
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.
 
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.
 
Mr.Sinister said:
Happy ending?
Click to expand...

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.
 
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.
 
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.
 
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.
 
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.
 
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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