compudog
Well-known member
Thanks SweetLou, I know I'll never catch up to you but that doesn't mean I can't try!
compudog's workout log
- Thread starter compudog
- Start date
Thanks SweetLou, I know I'll never catch up to you but that doesn't mean I can't try!
compudog
Well-known member
Gym Tue Aug 28 2012
531 Schedule: cycle 11, week 1, day 2
531 Deadlift
- lb x reps
- warmup
- 135 x 10
- core lifts
- 260 x 5
- 300 x 5
- 340 x 6
Rack Pulls
- lb x reps
- 455 x 0
- 405 x 1
Front Squat + Hanging Leg Raise (superset)
- front squat
- lb x reps
- 135 x 10
- 135 x 10
- 135 x 7 (lost bar position)
- 135 x 10
- hanging leg raise
- x reps
- x 5
- x 5
- x 5
- x 5
Notes: Not a great workout, not happy about missing my 455 pull, set up for it wrong oh well.
531 Schedule: cycle 11, week 1, day 2
531 Deadlift
- lb x reps
- warmup
- 135 x 10
- core lifts
- 260 x 5
- 300 x 5
- 340 x 6
Rack Pulls
- lb x reps
- 455 x 0
- 405 x 1
Front Squat + Hanging Leg Raise (superset)
- front squat
- lb x reps
- 135 x 10
- 135 x 10
- 135 x 7 (lost bar position)
- 135 x 10
- hanging leg raise
- x reps
- x 5
- x 5
- x 5
- x 5
Notes: Not a great workout, not happy about missing my 455 pull, set up for it wrong oh well.
compudog
Well-known member
Gym Thu Aug 30 2012
531 Schedule: cycle 11, week 1, day 3
Warmup
- chinups x 5,5,5,5
531 Press
- lb x reps
- warmup
- 45 x 5
- core lifts
- 105 x 5
- 120 x 5
- 135 x 6
Machine Rows + Military Press (superset)
- rows (Hammer Strength low)
- lb x reps
- 100 x 10
- 190 x 10
- 270 x 10
- 320 x 10
- military press
- lb x reps
- 100 x 10
- 105 x 10
- 110 x 10
- 115 x 10
Chinups + Hyperextensions (superset)
- chinups x 5,5,5,5
- hypers x 10,10,10,10
Notes: Ok workout. Back is is a bit sore, slowed me down a little on the OHP, nothing major though.
531 Schedule: cycle 11, week 1, day 3
Warmup
- chinups x 5,5,5,5
531 Press
- lb x reps
- warmup
- 45 x 5
- core lifts
- 105 x 5
- 120 x 5
- 135 x 6
Machine Rows + Military Press (superset)
- rows (Hammer Strength low)
- lb x reps
- 100 x 10
- 190 x 10
- 270 x 10
- 320 x 10
- military press
- lb x reps
- 100 x 10
- 105 x 10
- 110 x 10
- 115 x 10
Chinups + Hyperextensions (superset)
- chinups x 5,5,5,5
- hypers x 10,10,10,10
Notes: Ok workout. Back is is a bit sore, slowed me down a little on the OHP, nothing major though.
compudog
Well-known member
Gym Tue Sep 04 2012
531 Schedule: cycle 11, 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
- 195 x 3
- 220 x 3
- 250 x 4
Seated Cable Row + Dumbbell Bench Press (superset)
- cable row
- lb x reps
- 200 x 10
- 210 x 10
- 220 x 10
- dumbbell bench
- lb x reps
- 70 x 10
- 80 x 10
- 90 x 8
Shrugs + Dips (superset)
- shrugs (Hammer Strength machine)
- lb x reps
- 225 x 10
- 225 x 10
- 225 x 10
- dips (BW)
- x reps
- x 10
- x 10
- x 14
Notes: Good workout. 3 day weekend makes a big difference. Rock climbing on Sat., calves are a bit toasted but you don't get much calf drive on bench press.
531 Schedule: cycle 11, 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
- 195 x 3
- 220 x 3
- 250 x 4
Seated Cable Row + Dumbbell Bench Press (superset)
- cable row
- lb x reps
- 200 x 10
- 210 x 10
- 220 x 10
- dumbbell bench
- lb x reps
- 70 x 10
- 80 x 10
- 90 x 8
Shrugs + Dips (superset)
- shrugs (Hammer Strength machine)
- lb x reps
- 225 x 10
- 225 x 10
- 225 x 10
- dips (BW)
- x reps
- x 10
- x 10
- x 14
Notes: Good workout. 3 day weekend makes a big difference. Rock climbing on Sat., calves are a bit toasted but you don't get much calf drive on bench press.
compudog
Well-known member
Gym Wed Sep 05 2012
531 Schedule: cycle 11, week 2, days 2 & 3
531 Deadlift
- lb x reps
- warmup
- 135 x 10
- 225 x 5
- core lifts
- 275 x 3
- 315 x 3
- 365 x 3
531 Press
- lb x reps
- warmup
- 45 x 5
- core lifts
- 115 x 3
- 125 x 3
- 140 x 4
Hyperextensions + Planks (superset)
- hypers x 10,10,15
- planks x 4 (various)
Notes: Monday was a holiday, so I combined 2 workouts in order to not mess up my schedule. Had to use a belt today, first time ever, hurt my back a few weeks ago and didn't want to aggravate it too badly. It worked pretty well, now I'm probably hooked. Also, planks are hard.
531 Schedule: cycle 11, week 2, days 2 & 3
531 Deadlift
- lb x reps
- warmup
- 135 x 10
- 225 x 5
- core lifts
- 275 x 3
- 315 x 3
- 365 x 3
531 Press
- lb x reps
- warmup
- 45 x 5
- core lifts
- 115 x 3
- 125 x 3
- 140 x 4
Hyperextensions + Planks (superset)
- hypers x 10,10,15
- planks x 4 (various)
Notes: Monday was a holiday, so I combined 2 workouts in order to not mess up my schedule. Had to use a belt today, first time ever, hurt my back a few weeks ago and didn't want to aggravate it too badly. It worked pretty well, now I'm probably hooked. Also, planks are hard.
compudog
Well-known member
Gym Fri Sep 07 2012
531 Schedule: cycle 11, week 2, day 4
531 Box Squat
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- 225 x 5
- core lifts
- 275 x 3
- 315 x 3
- 255 x 3
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: Ok workout. Used a belt again. Gonna hit the massage table next week.
531 Schedule: cycle 11, week 2, day 4
531 Box Squat
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- 225 x 5
- core lifts
- 275 x 3
- 315 x 3
- 255 x 3
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: Ok workout. Used a belt again. Gonna hit the massage table next week.
compudog
Well-known member
Gym Mon Sep 10 2012
531 Schedule: cycle 11, 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
- lb x reps
- 210 x 5
- 235 x 3
- 265 x 2
Seated Cable Row + Dumbbell Bench Press (superset)
- cable row
- lb x reps
- 200 x 10
- 210 x 10
- 220 x 10
- dumbbell bench
- lb x reps
- 70 x 10
- 80 x 10
- 90 x 8
Shrugs + Dips + Slantboard (superset)
- shrugs (Hammer Strength machine)
- lb x reps
- 225 x 10
- 275 x 10
- 315 x 10
- dips (BW)
- x 10,10,10
- slantboard
- x 15,15,15
Notes: Pretty good workout.
531 Schedule: cycle 11, 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
- lb x reps
- 210 x 5
- 235 x 3
- 265 x 2
Seated Cable Row + Dumbbell Bench Press (superset)
- cable row
- lb x reps
- 200 x 10
- 210 x 10
- 220 x 10
- dumbbell bench
- lb x reps
- 70 x 10
- 80 x 10
- 90 x 8
Shrugs + Dips + Slantboard (superset)
- shrugs (Hammer Strength machine)
- lb x reps
- 225 x 10
- 275 x 10
- 315 x 10
- dips (BW)
- x 10,10,10
- slantboard
- x 15,15,15
Notes: Pretty good workout.
compudog
Well-known member
Gym Tue Sep 11 2012
531 Schedule: cycle 11, week 3, day 2
531 Deadlift
- lb x reps
- warmup
- 135 x 10
- 225 x 5
- core lifts
- 300 x 5
- 340 x 3
- 380 x 0
Rack Pulls
- lb x reps
- 315 x 1
- 365 x 1
- 405 x 3
Notes: Sucky workout. Could not get 380 off the floor, tried 3 times but no dice. Oh well perhaps another day.
531 Schedule: cycle 11, week 3, day 2
531 Deadlift
- lb x reps
- warmup
- 135 x 10
- 225 x 5
- core lifts
- 300 x 5
- 340 x 3
- 380 x 0
Rack Pulls
- lb x reps
- 315 x 1
- 365 x 1
- 405 x 3
Notes: Sucky workout. Could not get 380 off the floor, tried 3 times but no dice. Oh well perhaps another day.
compudog
Well-known member
Gym Thu Sep 13 2012
531 Schedule: cycle 11, week 3, day 3
Warmup
- chinups x 5,5,5,5
531 Press
- lb x reps
- warmup
- 45 x 5
- core lifts
- 120 x 5
- 135 x 3
- 150 x 3
Barbell Rows + Military Press (superset)
- barbell rows
- lb x reps
- 135 x 10
- 185 x 10
- 185 x 10
- military press
- lb x reps
- 100 x 10
- 105 x 10
- 110 x 10
Chinups + Ab Coaster (superset)
- ab coaster + 40 lb
- x reps
- x 20,20,20
- chinups x 5,5,5
Notes: Good workout
531 Schedule: cycle 11, week 3, day 3
Warmup
- chinups x 5,5,5,5
531 Press
- lb x reps
- warmup
- 45 x 5
- core lifts
- 120 x 5
- 135 x 3
- 150 x 3
Barbell Rows + Military Press (superset)
- barbell rows
- lb x reps
- 135 x 10
- 185 x 10
- 185 x 10
- military press
- lb x reps
- 100 x 10
- 105 x 10
- 110 x 10
Chinups + Ab Coaster (superset)
- ab coaster + 40 lb
- x reps
- x 20,20,20
- chinups x 5,5,5
Notes: Good workout
compudog
Well-known member
Gym Fri Sep 14 2012
531 Schedule: cycle 11, 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
- 335 x 3
- 375 x 2
Squat
- lb x reps
- 135 x 10
- 185 x 10
- 225 x 10
- 275 x 3
RDL
- lb x reps
- 135 x 10
- 185 x 10
- 225 x 10
Notes: Pretty good workout. Got my depth on the squats at 275 so that was good.
531 Schedule: cycle 11, 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
- 335 x 3
- 375 x 2
Squat
- lb x reps
- 135 x 10
- 185 x 10
- 225 x 10
- 275 x 3
RDL
- lb x reps
- 135 x 10
- 185 x 10
- 225 x 10
Notes: Pretty good workout. Got my depth on the squats at 275 so that was good.
compudog
Well-known member
Gym Mon Sep 17 2012
531 Schedule: cycle 11, 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
- 155 x 5
- 175 x 5
Machine Rows + Dumbbell Bench Press (superset)
- rows (Hammer Strength Low)
- lb x reps
- 190 x 10
- 280 x 10
- 280 x 10
- dumbbell bench
- lb x reps
- 50 x 10
- 60 x 10
- 70 x 10
Shrugs + Dips (superset)
- shrugs (Hammer Strength machine)
- lb x reps
- 225 x 10
- 225 x 10
- 225 x 10
- dips (BW)
- x reps
- x 10
- x 10
- x 10
Notes: Pretty good workout, glad it's deload I was starting to feel a bit frayed.
531 Schedule: cycle 11, 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
- 155 x 5
- 175 x 5
Machine Rows + Dumbbell Bench Press (superset)
- rows (Hammer Strength Low)
- lb x reps
- 190 x 10
- 280 x 10
- 280 x 10
- dumbbell bench
- lb x reps
- 50 x 10
- 60 x 10
- 70 x 10
Shrugs + Dips (superset)
- shrugs (Hammer Strength machine)
- lb x reps
- 225 x 10
- 225 x 10
- 225 x 10
- dips (BW)
- x reps
- x 10
- x 10
- x 10
Notes: Pretty good workout, glad it's deload I was starting to feel a bit frayed.
compudog
Well-known member
Gym Tue Sep 18 2012
531 Schedule: cycle 11, week 4, day 2
531 Deadlift
- lb x reps
- 155 x 5
- 205 x 5
- 245 x 5
Front Squats
- lb x reps
- 45 x 10
- 135 x 10
- 135 x 10
- 135 x 10
Leg Press + Slantboard (superset)
- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 690 x 10
- slantboard
- x reps
- x 15
- x 15
- x 15
- x 15
Notes: Pretty good workout, I'm really starting to enjoy front squats.
531 Schedule: cycle 11, week 4, day 2
531 Deadlift
- lb x reps
- 155 x 5
- 205 x 5
- 245 x 5
Front Squats
- lb x reps
- 45 x 10
- 135 x 10
- 135 x 10
- 135 x 10
Leg Press + Slantboard (superset)
- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 690 x 10
- slantboard
- x reps
- x 15
- x 15
- x 15
- x 15
Notes: Pretty good workout, I'm really starting to enjoy front squats.
compudog
Well-known member
Gym Thu Sep 20 2012
531 Schedule: cycle 11, week 4, day 3
Warmup
- chinups x 5,5,5,5
531 Press
- lb x reps
- warmup
- 45 x 5
- core lifts
- 65 x 5
- 85 x 5
- 105 x 5
Barbell Rows + Press (superset)
- barbell rows
- lb x reps
- 135 x 10
- 135 x 10
- 135 x 10
- press
- lb x reps
- 80 x 10
- 80 x 10
- 80 x 10
Chinups + Hyperextensions (superset)
- chinups x 5,5,5,5
- hypers x 10,10,10,10
Notes: Ok workout. Deload is starting to feel pretty comfortable, I'm sure that's not a good thing.
531 Schedule: cycle 11, week 4, day 3
Warmup
- chinups x 5,5,5,5
531 Press
- lb x reps
- warmup
- 45 x 5
- core lifts
- 65 x 5
- 85 x 5
- 105 x 5
Barbell Rows + Press (superset)
- barbell rows
- lb x reps
- 135 x 10
- 135 x 10
- 135 x 10
- press
- lb x reps
- 80 x 10
- 80 x 10
- 80 x 10
Chinups + Hyperextensions (superset)
- chinups x 5,5,5,5
- hypers x 10,10,10,10
Notes: Ok workout. Deload is starting to feel pretty comfortable, I'm sure that's not a good thing.
compudog
Well-known member
Gym Fri Sep 21 2012
531 Schedule: cycle 11, week 4, day 4
531 Box Squat
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- core lifts
- 165 x 5
- 195 x 5
- 235 x 5
Squats
- lb x reps
- 135 x 10
- 155 x 10
- 185 x 10
RDL
- lb x reps
- 135 x 10
- 155 x 10
- 185 x 10
Hack Squat Machine + Hanging Leg Raise (superset)
- hack squat
- lb x reps
- 90 x 10
- 140 x 10
- 180 x 10
- leg raise
- x reps
- x 5
- x 5
- x 5
Notes: Ok workout, end of my deload.
531 Schedule: cycle 11, week 4, day 4
531 Box Squat
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- core lifts
- 165 x 5
- 195 x 5
- 235 x 5
Squats
- lb x reps
- 135 x 10
- 155 x 10
- 185 x 10
RDL
- lb x reps
- 135 x 10
- 155 x 10
- 185 x 10
Hack Squat Machine + Hanging Leg Raise (superset)
- hack squat
- lb x reps
- 90 x 10
- 140 x 10
- 180 x 10
- leg raise
- x reps
- x 5
- x 5
- x 5
Notes: Ok workout, end of my deload.
compudog
Well-known member
Gym Mon Sep 24 2012
531 Schedule: cycle 12, week 1, day1
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
- 210 x 5
- 240 x 8
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
- 135 x 10
- 155 x 10
- 185 x 10
Shrugs + Dips + Vertical Slant Board (superset)
- shrugs (Hammer Strength Machine)
- lb x reps
- 225 x 10
- 275 x 10
- 315 x 10
- dips (BW)
- x reps
- x 10
- x 10
- x 15
- slant board
- x reps
- x 15
- x 15
- x 15
Notes: Good workout.
531 Schedule: cycle 12, week 1, day1
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
- 210 x 5
- 240 x 8
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
- 135 x 10
- 155 x 10
- 185 x 10
Shrugs + Dips + Vertical Slant Board (superset)
- shrugs (Hammer Strength Machine)
- lb x reps
- 225 x 10
- 275 x 10
- 315 x 10
- dips (BW)
- x reps
- x 10
- x 10
- x 15
- slant board
- x reps
- x 15
- x 15
- x 15
Notes: Good workout.
compudog
Well-known member
Gym Tue Sep 25 2012
531 Schedule: cycle 12, week 1, day 2
531 Deadlift
- warmup
- 135 x 5
- core lifts
- 260 x 4
Rack Pulls
- 225 x 1
- 275 x 1
- 315 x 5
- 365 x 5
- 405 x 5
- 425 x 1
Notes: Was attempting to pull sumo style & tweaked a hamstring, so I had to switch to rack pulls.
531 Schedule: cycle 12, week 1, day 2
531 Deadlift
- warmup
- 135 x 5
- core lifts
- 260 x 4
Rack Pulls
- 225 x 1
- 275 x 1
- 315 x 5
- 365 x 5
- 405 x 5
- 425 x 1
Notes: Was attempting to pull sumo style & tweaked a hamstring, so I had to switch to rack pulls.
compudog
Well-known member
Gym Tue Oct 02 2012
Rehab/Recovery workout.
Warmup
- chinups x 5,5
Bench Press
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
Sumo Deadlift
- lb x reps
- 135 x 1,1,1
Rack Pulls + Slantboard (superset)
- rack pulls
- lb x reps
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 5
- slantboard
- x reps
- x 15,15,15
Notes: Due to a hamstring injury a week ago and a rather horrible cold/flu virus this week, it seems prudent to put my 531 schedule on hold till next week.
Rehab/Recovery workout.
Warmup
- chinups x 5,5
Bench Press
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
Sumo Deadlift
- lb x reps
- 135 x 1,1,1
Rack Pulls + Slantboard (superset)
- rack pulls
- lb x reps
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 5
- slantboard
- x reps
- x 15,15,15
Notes: Due to a hamstring injury a week ago and a rather horrible cold/flu virus this week, it seems prudent to put my 531 schedule on hold till next week.
compudog
Well-known member
Gym Thu Oct 04 2012
Rehab/Recovery workout
Warmup
- chinups x 5,5,5,5
Overhead Press
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 8
Seated Cable Row + Overhead Press (superset)
- cable row
- lb x reps
- 200 x 10
- 210 x 10
- 220 x 10
- overhead press
- lb x reps
- 100 x 10
- 105 x 10
- 110 x 10
Slantboard + Chinups (superset)
- slantboard
- x reps
- x 20
- x 20
- chinups
- x reps
- x 5
- x 5
Notes: Around 80% capacity today, will back off a bit for tomorrow then full steam next week.
Rehab/Recovery workout
Warmup
- chinups x 5,5,5,5
Overhead Press
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 8
Seated Cable Row + Overhead Press (superset)
- cable row
- lb x reps
- 200 x 10
- 210 x 10
- 220 x 10
- overhead press
- lb x reps
- 100 x 10
- 105 x 10
- 110 x 10
Slantboard + Chinups (superset)
- slantboard
- x reps
- x 20
- x 20
- chinups
- x reps
- x 5
- x 5
Notes: Around 80% capacity today, will back off a bit for tomorrow then full steam next week.
compudog
Well-known member
Gym Fri Oct 05 2012
Rehab/Recovery workout
Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 335 x 5
Good Mornings
- lb x reps
- 45 x 5
- 64 x 5
- 95 x 5
- 115 x 5
- 135 x 10
RDL
- lb x reps
- 45 x 5
- 135 x 10
- 155 x 10
- 185 x 10
Notes: Hamstring is still pretty tight, ROM on the good mornings and RDLs was kind of pathetic but still better than not doing them at all.
Rehab/Recovery workout
Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 335 x 5
Good Mornings
- lb x reps
- 45 x 5
- 64 x 5
- 95 x 5
- 115 x 5
- 135 x 10
RDL
- lb x reps
- 45 x 5
- 135 x 10
- 155 x 10
- 185 x 10
Notes: Hamstring is still pretty tight, ROM on the good mornings and RDLs was kind of pathetic but still better than not doing them at all.
compudog
Well-known member
Gym Tue Oct 09 2012
531 Schedule: cycle 12, 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
- 210 x 5
- 240 x 8
Dumbbell Rows + Smith Machine Bench Press (superset)
- dumbbell rows
- lb x reps
- 75 x 10
- 75 x 10
- 75 x 10
- smith machine press
- lb x reps
- 180 x 10
- 180 x 6
- 180 x 5
Dips + Slantboard (superset)
- dips (BW)
- x reps
- x 10,10,10
- slantboard
- x reps
- x 15,15,15
Notes: Intended to do floor press for assistance but there were no free racks so went for smith press instead. Ok workout otherwise. Missed Monday, Thanksgiving here, so now my schedule is messed up again, was thinking about going back to 3 days a week + cardio anyway, so I guess I'll do that.
531 Schedule: cycle 12, 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
- 210 x 5
- 240 x 8
Dumbbell Rows + Smith Machine Bench Press (superset)
- dumbbell rows
- lb x reps
- 75 x 10
- 75 x 10
- 75 x 10
- smith machine press
- lb x reps
- 180 x 10
- 180 x 6
- 180 x 5
Dips + Slantboard (superset)
- dips (BW)
- x reps
- x 10,10,10
- slantboard
- x reps
- x 15,15,15
Notes: Intended to do floor press for assistance but there were no free racks so went for smith press instead. Ok workout otherwise. Missed Monday, Thanksgiving here, so now my schedule is messed up again, was thinking about going back to 3 days a week + cardio anyway, so I guess I'll do that.
Mr.Sinister
Well-known member
Don't remember for sure, but I recall you being more my age. I'm 41 and the 3 day template has been the way to go for me. I don't deload, but I do take a day or two at the end of a cycle.
compudog
Well-known member
H Sinister,
Ya, I'm 45. I did a 3 day week for a while a couple months ago and it worked ok, but it kind of felt like I was slacking so I went back to 4 days a week. After trying that for a while I think 3 days works better for me, esp. w.r.t. cardio. I notice you do a lot of that, I used to and now I miss it, so I think 3 days + 2 cardio may be optimal at this time. Thanks for the tip regarding deload, I'll probably do that as well, deload has always bugged me.
compudog
Well-known member
Gym Fri Oct 12 2012
531 Schedule: cycle 12, week 1, day 3
Warmup
- chinups x 5,5,5,5
531 Overhead Press
- lb x reps
- warmup
- 45 x 5
- core lifts
- 105 x 5
- 120 x 5
- 140 x 6
Seated Cable Row + Overhead Press (superset)
- cable row
- lb x reps
- 200 x 10
- 210 x 10
- 220 x 10
- overhead press
- lb x reps
- 100 x 10
- 105 x 10
- 110 x 10
Hyperextension + Chinups (superset)
- hypers
- x reps
- x 10,10,10,10
- chinups
- x reps
- x 5,5,5,5
Notes: Ok workout.
531 Schedule: cycle 12, week 1, day 3
Warmup
- chinups x 5,5,5,5
531 Overhead Press
- lb x reps
- warmup
- 45 x 5
- core lifts
- 105 x 5
- 120 x 5
- 140 x 6
Seated Cable Row + Overhead Press (superset)
- cable row
- lb x reps
- 200 x 10
- 210 x 10
- 220 x 10
- overhead press
- lb x reps
- 100 x 10
- 105 x 10
- 110 x 10
Hyperextension + Chinups (superset)
- hypers
- x reps
- x 10,10,10,10
- chinups
- x reps
- x 5,5,5,5
Notes: Ok workout.
compudog
Well-known member
Gym Mon Oct 15 2012
531 Schedule: cycle 12, week 1, day 4
531 Box Squat
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- 225 x 5
- core lifts
- 265 x 5
- 300 x 5
- 340 x 5
Squats
- lb x reps
- 135 x 10
- 185 x 10
- 225 x 10
Good Mornings
- lb x reps
- 95 x 10
- 115 x 10
- 135 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
- x 15
- x 20
Notes: Pretty good workout, first real squat workout in 3 weeks since I blew up my hamstring, so that's good, ROM was still a bit limited on the leg press so it's not healed entirely but close.
531 Schedule: cycle 12, week 1, day 4
531 Box Squat
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- 225 x 5
- core lifts
- 265 x 5
- 300 x 5
- 340 x 5
Squats
- lb x reps
- 135 x 10
- 185 x 10
- 225 x 10
Good Mornings
- lb x reps
- 95 x 10
- 115 x 10
- 135 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
- x 15
- x 20
Notes: Pretty good workout, first real squat workout in 3 weeks since I blew up my hamstring, so that's good, ROM was still a bit limited on the leg press so it's not healed entirely but close.
compudog
Well-known member
Gym Wed Oct 17 2012
531 Schedule: cycle 12, 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
- 225 x 3
- 255 x 5
Floor Press + Dumbbell Row (superset)
- floor press
- lb x reps
- 135 x 10
- 185 x 10
- 205 x 10
- dumbbell row
- lb x reps
- 75 x 10
- 75 x 10
- 75 x 10
Dips + Slantboard (superset)
- dips (BW)
- x reps
- x 10,10,10
- slantboard
- x reps
- x 15,15,15
Notes: Good workout.
531 Schedule: cycle 12, 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
- 225 x 3
- 255 x 5
Floor Press + Dumbbell Row (superset)
- floor press
- lb x reps
- 135 x 10
- 185 x 10
- 205 x 10
- dumbbell row
- lb x reps
- 75 x 10
- 75 x 10
- 75 x 10
Dips + Slantboard (superset)
- dips (BW)
- x reps
- x 10,10,10
- slantboard
- x reps
- x 15,15,15
Notes: Good workout.
compudog
Well-known member
Gym Fri Oct 19 2012
Deadlift workout
Sumo Deadlift
- lb x reps
- 135 x 5
- 225 x 5
- 315 x 5
Rack Pulls
- lb x reps
- 365 x 5
- 405 x 5
- 425 x 5
Front Squats + Cable Crunches (superset)
- front squats
- lb x reps
- 45 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
- 80 x 15
Notes: Really good workout. Was only going for a triple on the rack pulls @ 425 but got a whole set of 5 instead. Max sumo @ 315, I can't see going back to pulling conventional now, sumo is just so much more comfortable for me.
Deadlift workout
Sumo Deadlift
- lb x reps
- 135 x 5
- 225 x 5
- 315 x 5
Rack Pulls
- lb x reps
- 365 x 5
- 405 x 5
- 425 x 5
Front Squats + Cable Crunches (superset)
- front squats
- lb x reps
- 45 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
- 80 x 15
Notes: Really good workout. Was only going for a triple on the rack pulls @ 425 but got a whole set of 5 instead. Max sumo @ 315, I can't see going back to pulling conventional now, sumo is just so much more comfortable for me.
compudog
Well-known member
Gym Mon Oct 22 2012
531 Schedule: cycle 12, week 2, day 3
Warmup
- chinups x 5,5,5,5
531 Overhead Press
- lb x reps
- warmup
- 45 x 5
- core lifts
- 115 x 3
- 130 x 3
- 145 x 5
Dumbbell Rows + Overhead Press (superset)
- dumbbell rows
- lb x reps
- 75 x 10
- 75 x 10
- 75 x 10
- overhead press
- lb x reps
- 100 x 10
- 105 x 10
- 110 x 10
Slantboard + Chinups (superset)
- slantboard
- x reps
- x 15,15,15,15
- chinups
- x reps
- x 5,5,5,5
Notes: Ok workout.
531 Schedule: cycle 12, week 2, day 3
Warmup
- chinups x 5,5,5,5
531 Overhead Press
- lb x reps
- warmup
- 45 x 5
- core lifts
- 115 x 3
- 130 x 3
- 145 x 5
Dumbbell Rows + Overhead Press (superset)
- dumbbell rows
- lb x reps
- 75 x 10
- 75 x 10
- 75 x 10
- overhead press
- lb x reps
- 100 x 10
- 105 x 10
- 110 x 10
Slantboard + Chinups (superset)
- slantboard
- x reps
- x 15,15,15,15
- chinups
- x reps
- x 5,5,5,5
Notes: Ok workout.
compudog
Well-known member
Gym Wed Oct 24 2012
531 Schedule: cycle 12, week 2, day 4
531 Box Squat
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- 225 x 5
- core lifts
- 275 x 3
- 315 x 3
- 365 x 4
Squats + Slantboard (superset)
- squats
- lb x reps
- 135 x 10
- 185 x 10
- 225 x 10
- 275 x 5
- slantboard
- x reps
- x 15
- x 15
- x 15
Good Mornings + Leg Press (superset)
- good mornings
- lb x reps
- 95 x 10
- 115 x 10
- 135 x 10
- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
Notes: Pretty good workout.
531 Schedule: cycle 12, week 2, day 4
531 Box Squat
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- 225 x 5
- core lifts
- 275 x 3
- 315 x 3
- 365 x 4
Squats + Slantboard (superset)
- squats
- lb x reps
- 135 x 10
- 185 x 10
- 225 x 10
- 275 x 5
- slantboard
- x reps
- x 15
- x 15
- x 15
Good Mornings + Leg Press (superset)
- good mornings
- lb x reps
- 95 x 10
- 115 x 10
- 135 x 10
- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
Notes: Pretty good workout.
compudog
Well-known member
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.
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.
compudog
Well-known member
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.
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.
compudog
Well-known member
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.
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.
compudog
Well-known member
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.
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.
compudog
Well-known member
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.
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.
compudog
Well-known member
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.
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.
compudog
Well-known member
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.
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.
compudog
Well-known member
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.
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.
compudog
Well-known member
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.
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.
compudog
Well-known member
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.
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.
compudog
Well-known member
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.
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.
compudog
Well-known member
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.
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.
compudog
Well-known member
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.
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.
compudog
Well-known member
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.
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.
compudog
Well-known member
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.
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.
compudog
Well-known member
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.
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.
compudog
Well-known member
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.
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.
compudog
Well-known member
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.
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.
compudog
Well-known member
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.
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.
compudog
Well-known member
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.
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.