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Post by dopar66 on Dec 10, 2009 8:33:51 GMT -5
Despite the poor lift off still you weigh 192 and you're benching 310 for 4 at the end of your workout. Certainly a "good" training session!
Nice deadlifting on the 8th!
God Bless.
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Post by Rosario-546 on Dec 11, 2009 14:16:31 GMT -5
Thanks for your comments, going into deadlifts that day I was hoping for 3reps with the 495, but the bar just kept moving, i was really pleased.
Friday 12-11-2009 (Week-3, Cycle -2) ( Assist #3 Big But Boring) Squat 1 Warm-up 135-5, 185-5, 225-5, 275-3 Workout 340-5, 385-3, 430-6 (failure)
-Assistance work- Squat 2 - 185-10/10/10/10/10 Leg Lifts 15/15/15/15/15 Leg Ext. 150-10, 165-10, 180-10 Calf Ext 335-12, 355-12, 375-12, 395-12
Note: Well this completes the 2 cycle of the 5-3-1, only deloading week lefts, new PRs all over the place.
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Post by Rosario-546 on Dec 14, 2009 7:09:21 GMT -5
................................................................................................................................. Monday 12-14-2009 (Week-4, Cycle -2)( Assist #3 Big But Boring)(192.6wt@16.4%) SMP (Standing Military Press) Warm-up 55-5/5, 75-5/5, 95-3/3 Deadloading
-Assistance work- Sitting Military Press Machine 50-10, 60-10, 70-10, 80-10, 50-20 Lat pull downs 120-10, 135-20, 150-10, 165-10, 120-20 Face Pulls 90-12, 100-12, 110-12 Inclinded Plate Sittups 10-12/12/12 Fore Arm Twist 30-20, 35-20, 40-20 (New movement for me) Calf Ext. (Toes middle) 315-15, 335-20, 335-20 ................................................................................................................................
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Post by rayferdude on Dec 14, 2009 11:18:49 GMT -5
Good looking deload workout; I like all the assistance work you're doing. I have been wondering exactly what to do with assistance lifts during deload. But you have given me some great ideas. Thanks and thanks for posting.
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Post by Rosario-546 on Dec 15, 2009 6:52:39 GMT -5
Im glad you liked the assit. work for deadloading. Im making that up as I go. ................................................................................................................................ Tuesday 12-15-2009 (Week-4, Cycle -2) ( Assist #3 Big But Boring) Deadlift Warm-up 225-5/5, 275-5/5, 315-3/3 Deloading Note: Every other set was Sumo style. -Assistance work- Sitting Lowback Ext. Machine 200-10, 220-10, 240-10, 280-10/15 Leg Curls 120-10, 135-10, 150-10 Calf Ext (Toes out) 315-15, 335-15/15 Inclinded plate Sittups 10-12/12/12 Blue Band Twist 15/15/15 Note: I was excited about the new forearm movement done Monday, but not even a bit of soreness from them today Im not going to give up on them yet, may need to increase the weight. ................................................................................................................................
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Post by Rosario-546 on Dec 16, 2009 7:13:29 GMT -5
................................................................................................................................ Wednesday 12-16-2009 (Week-4, Cycle -2) ( Assist #3 Big But Boring)
SBC (Standing Barbell Curls) (NOT part of the 5-3-1 program) Warm-up 55-5/5, 75-5/5, 95-3/3 Deloading
-Assistance work- Preacher Curls Hammer Machine 45-10, 70-10/10/10/10 Inclinded plate Sittups 10-12/12/12/12 Forearm Curls 95-20/20/20/20 Rev Curls 15-10, 35-10/10/10 Hammer Curls 30-10, 35-10, 30-10/10 DB Shrugs 60-15, 70-15, 80-15 Calf Ext. (Toes IN) 315-15/15/15 ................................................................................................................................
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Post by Rosario-546 on Dec 17, 2009 6:58:35 GMT -5
................................................................................................................................ Thursday 12-17-2009 (Week-4, Cycle -2) ( Assist #3 Big But Boring)(192wt.) Bench Press Warm-up 135-5/5, 175-5/5, 195-3/3 Deloading
-Assistance work- Inclinded Hammer Machine 90-10, 110-10, 140-10, 160-10/15 JM Press (Very light) 45-15, 65-15, 85-20 Machine Flies 120-12,12,12 Rope Push Dns 110-12, 120-12, 130-12, 75-15 Face Pulls 90-12/15/20/10 Forearm Twist 40-20, 45-20, 45-20 .................................................................................................................................
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Post by Rosario-546 on Dec 18, 2009 12:26:48 GMT -5
Friday 12-18-2009 (Week-4, Cycle -2) ( Assist #3 Big But Boring) Squat 1 Warm-up 135-5, 185-5/5, 225-5/5, 275-3/3 Deloading (A.T.G.)
-Assistance work- Leg Curls 135-10, 150-10/10/10 Calf Ext 315-15, 335-15, 355-15, 375-15 Forearm Curls 95-20/20/20 Rev Grip 45-20, 55-20, 65-20, 75-20
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Post by Rosario-546 on Dec 18, 2009 12:31:28 GMT -5
(Start Cycle 3- 12-21-2009) Standing Military Press - 180 (increase of 5lbs) Dead Lift - 530 (increase of 10lbs) New Standing Bar Curls -145 (increase of 5lbs) Bench Press -330 (increase 5lbs) Squat - 460 (increase of 10lbs)
Note: The goal is to hit all of my max reps last cycle, with the increase weight, if not surpass them! ..................................................................................................................... ............
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Post by chancey on Dec 18, 2009 12:54:01 GMT -5
I like your exercise selections. Nice work and progress.
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Post by Rosario-546 on Dec 21, 2009 6:52:55 GMT -5
................................................................................................................................. Monday 12-21-2009 (Week-1, Cycle -3)( Assist #4 Mr. Tates)(194.4wt)(17.1%) SMP (Standing Military Press) Warm-up 75-5, 90-5, 110-3 Workout 120-5, 135-5, 155-11 (failure)
-Assistance work- DB Inclined Bench 55-10, 65-10, 75-10, 80-10/12 DB Rows 85-10, 90-10, 100-10/10/8 Triceps Push Downs 80-10, 85-10, 90-10, 50-20/20 ................................................................................................................................
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Post by Rosario-546 on Dec 22, 2009 6:59:47 GMT -5
................................................................................................................................ Tuesday 12-22-2009 (Week-1, Cycle -3)( Assist #4 Mr. Tates) Deadlift Warm-up 225-5, 275-5, 315-3 Workout 345-5, 405-5, 455-5 (failure)
-Assistance work- Leg Curls 100-10, 110-10, 120-10, 130-10, 140-6 Leg Press 180-10, 270-10, 360-10, 450-10 Wt Inclined Sit-ups 10-12/12/12/12/12 Forearm Twist 25-10, 30-20, 35-20, 40-20, 45-20
Note: I wasn't even going to go this morning, so with that poor attitude Im happy with the numbers, although Ill be in a bad mood all day Im sure! ................................................................................................................................
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Post by Rosario-546 on Dec 23, 2009 7:06:01 GMT -5
................................................................................................................................ Wednesday 12-23-2009 (Week-1, Cycle -3)( Assist #4 Mr. Tates)
SBC (Standing Barbell Curls) (NOT part of the 5-3-1 program) Warm-up 55-5, 65-5, 85-3 Workout 95-5, 110-5, 125-12(failure)
-Assistance work- Preacher Curls Hammer Mech 70-10, 75-10, 80-10, 85-10, 90-10 Rev Curls 35-10, 45-10/17 Forearm Curls 95-20, 105-20/20/30 Forearm Barbbell Twist 25-20, 30-20, 35-20, 40-20//// 45-20, 50-20, 55-10 Bar Shrugs 225-15/15/30 Blue Band Twist 12/12/12 Wt inclinded Situps 10-12/12, 15-10, 20-10, 25-12 Leg Lifts 12/12/12/25
Note: Didnt have to work today so had unlimited time to workout for a change. ................................................................................................................................
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Post by Rosario-546 on Dec 24, 2009 9:09:39 GMT -5
........................................................................................................................ ........ Thursday 12-24-2009 (Week-1, Cycle -3)( Assist #4 Mr. Tates) Bench Press Warm-up 45-20, 135-5, 165-5, 205-3, 215-5, 250-5, 285-8 (failure)
-Assistance work- DB Military Press 40-10/10/10/10/12 Pull Ups (wt) 10/10/10/10/10 JM Press 45-15, 95-10, 105-10, 115-10, 135-10, 145-10, 95-20
Note: Took the assistance work lighter then usually, shoulder feels off from im guess DB Inclined on Monday...no need to over do it.
Happy Christmas Eve to all! ..................................................................................................................... ............
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Post by rayferdude on Dec 24, 2009 12:03:27 GMT -5
Smart move on the shoulders. Your numbers are looking great; keep up the good work and you will exceed your goals and need to make new ones.
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Post by Rosario-546 on Dec 28, 2009 7:18:56 GMT -5
................................................................................................................................. Monday 12-28-2009 (Week-2, Cycle -3)( Assist #4 Mr. Tates)(191.8wt)(16.6%) SMP (Standing Military Press) Warm-up 75-5, 90-5, 110-3 Workout 130-3, 145-3, 165-8 (failure)
-Assistance work- DB Inclined Bench 60-10/10 FATGRIP 60-10/10/10 DB Rows 80-10/10/10/10/10 Rope Triceps Push Downs 90-12, 100-12, 110-12, 120-12, 130-10, 140-10 One Arm Rope PD 50-10, 60-10/10 Forearm DB Twist FATGRIP 25-20/20/20, 30-20/20/20
Note: I totally SKIPPED Squats 12-25. Santa was good this year, got a couple new training toys, one of which was used in this workout, Ill be sprinkling in the FATGRIPS with everything, and anything going foward.
PM-20min Walk/Jog/Run +Additional Ab work ................................................................................................................................
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Post by Rosario-546 on Dec 29, 2009 7:17:58 GMT -5
................................................................................................................................ Tuesday 12-29-2009 (Week-2, Cycle -3)( Assist #4 Mr. Tates) Deadlift Warm-up 225-5, 275-5, 315-3 Workout 380-3, 425-3, 480-4 (failure)
-Assistance work- Leg Curls 100-10, 110-10, 120-10/10/10 Leg Press 180-10/10, 270-10, 360-10/10 Leg Lifts 15/15/15/15/20
Note: It was very tough to get the hamstrings warm this morning...10degress outside! Didn't want to push the deads this morning, last thing i need 8 weeks out from the first meet of the year is a pulled hammy.
PM-30min Walk/Jog/Run + Additional Ab work ................................................................................................................................
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Post by Rosario-546 on Dec 30, 2009 6:40:22 GMT -5
Wednesday 12-30-2009 (Week-2, Cycle -3)( Assist #4 Mr. Tates)
SBC (Standing Barbell Curls) (NOT part of the 5-3-1 program) Warm-up 60-5, 75-5, 90-3 Workout 105-3, 120-3, 135-9.5 (failure)
-Assistance work- Bar Shrugs 225-15, 315-15/15/15 Standing (FATBAR) Curls 45-10, 65-10, 75-10, 85-10 Preacher Curls Hammer Mech 70-1, 80-10, 90-10 Rev Curls 35-10/10, 45-10/10 Forearm Curls (FATBAR) 95-20/20, 105-20 Forearm Barbbell Twist 25-20/20, 30-20/20, 35-20
Bar Holds (FATBAR) 135-20sec/25sec/35sec.
Note: Really expected the Holds to be easier....I was wrong, had to drop the weight all the way down to 135 just to get a starting 20sec hold. FYI- The BARGRIPS are 2.5" Dia. So I really don't know if that's a good time or not.
PM-Additional Ab work (10mins)
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Post by Rosario-546 on Dec 31, 2009 7:52:00 GMT -5
........................................................................................................................ ........ Thursday 12-31-2009 (Week-2, Cycle -3)( Assist #4 Mr. Tates) Bench Press Warm-up 45-20, 135-5, 165-5, 205-3, 235-3, 265-3, 300-5 (failure)
-Assistance work- DB Military Press 45-10/10/10/12/12 Pull Ups (wt) 10/10/10/12/10 JM Press 45-15, 65-12, 85-12, 105-10, 125-8, 45-20 ForeArm DB Twist (FATGRIP) 25-20/20, 30-20/20, 35-20 One Arm DB Ext 20-10, 25-10, 30-8 Light Machine Flies 105-10,10,12 Blue Band Ab Twist 15/15/15
Note: Last workout of the year, its been a good one...and should be even better going forward.
Be Safe this New Years EVE!
PM-Additional Ab work (10mins) ..................................................................................................................... ............
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Post by Rosario-546 on Jan 1, 2010 9:47:27 GMT -5
Friday 1-01-2010 (Week-2, Cycle -3)( Assist #4 Mr. Tates) Squat 1 Warm-up 135-5, 185-5, 225-5, 275-3 Workout 325-3, 370-3, 425-7 Squat Holds (NEW) 495-15sec
-Assistance work- Good Morning (Light) 45-10, 95-10, 115-10, 135-10, 155-10 Wt Inclinded Situps 10-12/12/12/12/20 Leg Press 180-10, 270-10, 360-10, 450-20 Calf Ext 315-15, 335-20, 355-20, 375-20 Blue band Twist 15/15/15 Wt Ball Twist 10-50/50/50
Note: Broke out Rehband Knee Seeves for the first time, and Start a new 8 week cycle of Tribustol today. The squat hold was very tough, but some of that's because I put on my squat shoes and they dropped me just enough to make taken the bar outa the rack a bear! I've made a note to drop the pins next time, so that wont be an issue in the future.
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Post by Rosario-546 on Jan 4, 2010 7:13:55 GMT -5
................................................................................................................................. Monday 01-04-2010 (Week-3, Cycle -3)( Assist #4 Mr. Tates)(191.0wt)(16.6%) SMP (Standing Military Press) Warm-up 75-5, 90-5, 110-3 Workout 135-5, 155-3, 175-3 (failure)
-Assistance work- DB Inclined Bench 65-10/10, 70-10/10/18 DB Rows 90-10/10, 100-10/10/12 Rope Triceps Push Downs 90-12, 100-12, 110-12, 120-12, 130-10 Face Pulls 50-12, 60-12, 70-12, 80-12 Ball Twist 10-50/50
PM-20min Walk/Jog/Run ................................................................................................................................
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Post by thatnuckolskid on Jan 4, 2010 21:41:31 GMT -5
still looking solid, as always
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Post by Rosario-546 on Jan 5, 2010 7:21:24 GMT -5
Thanks thatnuckolskid, I see your from NC? Ever lifted in an IBP Federation meet? I'm planning on heading down to NC to lift in the IBP Regionals Push/Pull in Feb.......Nothing special about that meet other then Im visiting family and that meet is 10mins from there house. ................................................................................................................................ Tuesday 01-04-2010 (Week-2, Cycle -3)( Assist #4 Mr. Tates)(190.8wt) Deadlift Warm-up 225-5, 275-5, 315-3 Workout 405-5, 455-3, 505-5 (failure)
-Assistance work- Leg Press 180-10, 270-10, 360-10, 450-10 Calf Ext 180-15, 270-15, 360-15 Ball Twist 10-50/50/60
Note: I've been using a foam roller in-between each and every deadlift set, really feel like its helping warm up the hamstrings for that last and final set. Had to skip Leg Curls this morning, nicked my leg just above the knee, got blood all over my pants, not even sure what set I got in on. .................................................................................................................................
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Post by thatnuckolskid on Jan 5, 2010 9:45:47 GMT -5
i lifted with them once back last october. it was a very well run meet with pretty strict judging. i was impressed, especially with no bigger than their organization is. when is the meet? i may lift. i haven't been on the platform for over a year and i'm starting to get the itch.
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Post by Rosario-546 on Jan 5, 2010 16:47:17 GMT -5
thatnuckolskid, The meet is Feb.20, in Statesville, NC....Its called the IBP Regional Push/Pull Championships www.ironboypowerlifting.com/10IBPRegionalPPfrontpage.html................................................................................................................................ Wednesday 01-06-2010 (Week-3, Cycle -3)( Assist #4 Mr. Tates) SBC (Standing Barbell Curls) (NOT part of the 5-3-1 program) Warm-up 60-5, 75-5, 90-3 Workout 110-5, 125-3, 140-6 -Assistance work- Bar Shrugs 225-20/20/30 EZ Preacher Curls 35-10, 55-10/12 Forearm Curls (FATBAR) 95-20/20/30 Rev Curls 35-10, 45-10/12 Forearm Barbbell Twist 25-20, 30-20/20, 35-20 Ball Twist 8-50/50/50 DB (FATBAR) Shrugs 55-10,10,10 .................................................................................................................................
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