Routine: 5/3/1
Cycle: 2
Week: 1 of 3 (the 5 week)
Day: Overhead Press
1RM: 115 lbs
Date: 03/27/2018
Squat
85 x 5 (75%)
95 x 5 (80%)
100 x 5 (85%)
Accessory: Overhead Press
65 x 14
65 x 12
65 x 11
"A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects."
— Robert Heinlein
03-27-2018 09:14 PM
The following 1 user Likes Plus Oultre's post:1 user Likes Plus Oultre's post The Man w/ the Golden Gun
Monday's hockey sesh was great. 1 goal, 2 assists. Better at passing, terrible at receiving and one timing passes.
3/29/2018
Overhead Press
115 lbs 3 x 5
125 lbs 1 x 5
135 lbs 1 x 2. Great, I hit it. Time to up my 5 x 5. At least 125 lbs should be good for regular 5 x 5, if not 130 lbs.
^^^^ Remember the long term goal; there is no need to rush just to cut 2 weeks, 2 weeks is a little drop in the bucket. The point is progressive load, and 5 lbs increase would imply about 4% increase. I would up the weight to 120, do a couple of weeks with that weight and see how it feels, instead of jumping to training with 125 or 130; what the worst that can happen? it feels too light: you can do the reps in slower motion, or increase the weight in the last set. The training you are doing now, is the foundation for the insane weight you will be doing a year from now; my two cents is don't skip steps.
Last night's workout
Routine: 5/3/1
Cycle: 2
Week: 1 of 3 (the 5 week)
Day: Deadlift
1RM: 290 lbs
Date: 03/29/2018
Deadlift
220 x 5 (75%)
235 x 5 (80%)
250 x 5 (85%)
Accessory: none
"A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects."
— Robert Heinlein
03-30-2018 07:26 AM
The following 1 user Likes Plus Oultre's post:1 user Likes Plus Oultre's post The Man w/ the Golden Gun
(03-30-2018 07:26 AM)Plus Oultre Wrote: I would up the weight to 120, do a couple of weeks with that weight and see how it feels, instead of jumping to training with 125 or 130; what the worst that can happen? it feels too light: you can do the reps in slower motion, or increase the weight in the last set. The training you are doing now, is the foundation for the insane weight you will be doing a year from now; my two cents is don't skip steps.
As we're starting to move toward summer, it's time for me to transition more into maintenance rather trying to push all the weight I can. The 5 x 5 120 makes sense; I can always increase the weight if need be.
My current weight has been around 164 lbs and I hadn't really kept my eyes on calorie intake, though my protein intake has been relatively consistent around 1g/lb.
3/30/2018
10 minute run warmup
Bench
185 lbs 3 x 5. I've been stuck here for sometime and the reps have always been hard. I think I may take this one down too to a more manageable 5 x 5.
Biceps BB curl
70 lbs 3 x 8
Cooldown: 20 minutes of toprock, practicing that basic Indian step and some variants:
I remember reading Danger and Play a long time ago about how Mike C. would work hula hooping into his workout. Not quite my thing, but bboying definitely keeps your heart rate moving.
More experienced dancers at my swing club have asked me if I bboyed previously ("....Golden Gun, your movements are very sharp and clean...") and that's true; I do have a little experience bboying. I'd like to at least maintain a little of my previous experience as I work in cardio to my fitness.
4/21/2018-I began creatine loading 20 g for 20 days this day to 5/11/2018. Then I'll go on maintenance 5 g creatine/day afterwards
Squats
225 lbs 3 x 12
295 lbs 1 x 5
Weighted Chinups + 15 lbs
3 x 10
4/22/2018
Deadlift
235 lbs 1 x 5
245 lbs 3 x 5 This one had the best form + total weight.
295 lbs 1 x 5
Biceps curls
25 lbs 5 x 12
Bench
155 lbs 1 x 5
165 lbs 2 x 5
170 lbs 2 x 5
Neck Curls
25 lbs 3 x 20
Abs-two different kinds of movements to hit lower and upper abs
Dragon Flyes
3 x 5
Crunches
3 x 20
04-22-2018 08:26 PM
General Stalin
International Playboy
Posts: 5,033
Joined: Nov 2013
Reputation: 124
(04-26-2018 01:09 AM)General Stalin Wrote: Dude your numbers are looking great. Would love to see a before and after pictures as you have got to be showing some good development at this point.
Oh definitely. Getting into cutting and maintenance mode, weighing in at 164 lbs today. There are some days I flat out fast from morning to evening and eat then, so this helps the cut.
4/23/2018
10 min run warmup
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