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compudog's workout log

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.
 
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.
 
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.
 
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!
 
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.
 
Mr.Sinister said:
How much would you estimate you put on your 1rm on bench since starting 5-3-1?
Click to expand...

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.
 
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.
 
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.
 
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.
 
Mr.Sinister said:
Thanks. I'm probably at less than that, but I feel like if I just lifted I would be somewhere around that mark.
Click to expand...

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?
 
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.
 
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'
 
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.
 
Mr.Sinister said:
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'
Click to expand...

You have a home gym? Damn I'm jealous.
 
Yeah, it's really nice to have a well equipped home setup. Here it is before I moved.

Invalid Link Removed


I actually have a little more equipment now, but no mat space or bags.
 
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.
 
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.
 
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.
 
Gym Fri Jan 11 2013

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.
 
Gym Mon Jan 14 2013

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.
 
Gym Wed Jan 16 2013

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.
 
Gym Fri Jan 18 2013

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.
 
Gym Mon Jan 21 2013

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.
 
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.
 
Gym Wed Jan 23 2012

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.
 
Mr.Sinister said:
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.
Click to expand...

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.
 
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.
 
Gym Fri Jan 25 2013

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.
 
Gym Mon Jan 28 2013

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.
 
Gym Wed Jan 30 2013

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.
 
Gym Fri Feb 01 2013

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.
 
Gym Mon Feb 04 2013

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.
 
Gym Wed Feb 06 2013

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. :)
 
Gym Fri Feb 08 2013

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.
 
Gym Sun Feb 10 2013

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.
 
Gym Wed Feb 13 2013

531 Schedule: cycle 15, week 3, day 4

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 2

Squats + RDL (superset)
- squats
- lb x reps
- 185 x 5
- 225 x 5
- 275 x 5

- rdl
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5


Notes: Good workout.
 
Gym Fri Feb 15 2013

531 Schedule: cycle 15, week 4, days 1 & 2

Warmup
- chinups x 5,5,5,5

531 Bench Press
- lb x reps
- warmup
- 45 x 10
- core lifts
- 135 x 10
- 185 x 10
- 225 x 10

Seated Cable Row + Cable Crunches (superset)
- cable row
- lb x reps
- 180 x 10
- 180 x 10
- 180 x 10

- cable crunches
- lb x reps
- 80 x 10
- 80 x 10
- 80 x 10

531 Deadlift
- lb x reps
- warmup
- 135 x 5
- core lifts
- 225 x 5
- 275 x 5
- 315 x 6


Notes: Not exactly a strictly by the book deload, but IMO the point of a deload isn't to have a non-workout, but rather to not lift anywhere near your max and to me this fits the bill.
 
Gym Mon Feb 18 2013

531 Schedule: cycle 15, week 4, days 3 & 4

Warmup
- chinups x 5,5,5,5

531 Overhead Press
- lb x reps
- warmup
- 45 x 5
- core lifts
- 95 x 5
- 115 x 5
- 135 x 5

531 Box Squat
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- core lifts
- 225 x 5
- 275 x 5
- 315 x 5


Notes: Short workout, holiday here today.
 
Gym Wed Feb 20 2013

531 Schedule: cycle 16, 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
- 195 x 5
- 225 x 5
- 255 x 4,2

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 15,15,15


Notes: Not the best workout, only got 4 reps on the bench @ 255 where I was aiming for 6, so I reset and did another double.
 
Gym Fri Feb 22 2013

Deadlift workout

Rack Pulls
- lb x reps
- 135 x 5
- 225 x 5
- 275 x 5
- 315 x 3
- 365 x 1
- 405 x 1
- 455 x 1
- 495 x 1
- 455 x 5
- 405 x 5
- 365 x 5
- 315 x 5
- 275 x 5
- 225 x 5


Notes: Looks like a lot of pulls when I write it down but it didn't seem excessive at the time.
 
Gym Mon Feb 25 2013

531 Schedule: cycle 16, 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
- 135 x 5
- 150 x 4,2

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. Not sure if I'm headed for a reset, looks like. I'll finish up this cycle & see where I'm at.
 
Gym Wed Feb 27 2013

531 Schedule: cycle 16, 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 2,1

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
- 245 x 5


Notes: Terrible workout, maybe the worst one ever. Not sure exactly why, lots of potential reasons, all I'm going to say is sometimes that's how it goes and leave it at that.
 
Gym Mon Mar 04 2013

531 Schedule: cycle 16, week 2, 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 3
- 245 x 3
- 265 x 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 3


Notes: Not a great workout but still not terrible. Too much talking though, ran out of time.
 
Gym Tue Mar 05 2013

Squat Workout

Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 5

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

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


Notes: Time to switch it up. My routine was getting to be a bit too routine so now it's time for a change. I'll maybe go back to a stricter form of 531 down the road but for now I'm loosening the laces a bit. Nice to get my reps on the box squats today, last time I just sucked and had to dump it, first time that ever happened.
 
Gym Thu Mar 07 2013

Overhead Press Workout

Overhead Press
- lb x rep
- 45 x 5
- 95 x 5
- 105 x 5
- 135 x 5
- 135 x 5
- 135 x 5
- 135 x 5
- 135 x 5

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

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


Notes: Pretty good workout. Tweaked a trap a while back pressing 165 so decided to take it a bit easier today.
 
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