|
Post by dbunch on Jul 29, 2012 14:25:58 GMT -5
I had some really great success with 5/3/1 last year so I’m going to try it again. I changed up my routine a little because I was never happy with the volume I was doing. It’s basically the same program on the 5 and 3 days I will do my 3 set x3 so it will look something like this Warm up 1x5@ 65% 1x5@75% 3x5@85%
I’ve also change up my days, Sunday is bench, Monday, Squats Wednesday presses, and Thursday Deads. This way I can be doing my benching with the group and get some critiquing on my form work etc.
|
|
|
Post by dbunch on Jul 29, 2012 14:30:07 GMT -5
Sunday, July 29th 2012 New Program RC warn up Bench 2x5@135 1x5@165 1x3@185 3x3@210
DB Presses 1x15@40 1x15@50 1x14@60
DB Curls 4x10@40
Lat pull-downs 4x15@70
Close Grip Bench 4x15@95
|
|
|
Post by dbunch on Jul 30, 2012 7:17:29 GMT -5
Monday, July 30, 2012 5/3/1
Squats 1x5@160 1x5@200 1x5@240 1x3@280 1x3@320 3x3@360
Good Morning 4x8@205
|
|
|
Post by dbunch on Aug 1, 2012 7:20:02 GMT -5
Wednesday, August 1, 2012 5/3/1 – Pressing
Strict press 1x5@70 1x5@85 1x5@100 1x3@120 1x3@135 3x3@150
Standing DB Press 1x20@40 2x12@40 1x11@40
Face pulls 5x20@70 (To light)
Triceps press 3x20@100
Close grip lat pull-down 3x15@100
Notes: Today was a tough day. I slept on my wrist wrong last night and it hurt like the dickens this morning but I still managed to get everything done that I wanted to I just had to wrap my wrists a little tighter than usually. So far I like the new routine. I like the volume that it is adding to my workout.
|
|
|
Post by dbunch on Aug 2, 2012 7:05:10 GMT -5
Thursday, August 02, 2012 5/3/1 Deadlift 1x5@195 1x5@245 1x5@295 1x3@345 1x3@395 3x3@445
Bent rows 3x15@160
DB Shrugs 3x10@90s
Note: The first week down. I’m going to take a few days off to go back to my high school reunion. I’ll Be back at it on Monday.
|
|
|
Post by dbunch on Aug 6, 2012 10:21:27 GMT -5
Bench RC Warm up (10 minutes) 2x5@135 1x5@150 1x5@175 3x5@220
Wide Grip Bench 4x20@95 Notes: I may go back this afternoon and do some back and arm work. We’ll see I have a lot of choirs to do around the house having been gone all weekend. I wasn’t supper impressed with my training this morning but it could be due to the fact that I drove over 1800 miles this weekend.
|
|
|
Post by dbunch on Aug 7, 2012 9:33:31 GMT -5
Tuesday, August 07, 2012 5/3/1 Cycle 1, Week 2 – Squats
Squats 1x5@160 1x5@200 1x5@240 1x5@260 1x5@300 3x5@340
DB Stiff Deadlift 3x10@80s
Notes: you know it was a good squat day when you sit in the locker room waiting for your quads to stop quivering.
|
|
|
Post by buckeye2010 on Aug 7, 2012 22:33:50 GMT -5
New routine seems to be working for you.
|
|
|
Post by dbunch on Aug 8, 2012 18:21:21 GMT -5
It’s still too early to call but so far I like it. It gives me the volume I felt I was missing in my old routing. I’ll have to give it a few more months before I call it good though.
|
|
|
Post by dbunch on Aug 10, 2012 7:19:32 GMT -5
Thursday, August 09, 2012 5/3/1 cycle 1, week 2 – Pressing
Strict press 1x5@70 1x5@85 1x5@100 1x5@110 1x5@125 3x5@145
Standing DB Press 3x15@40s
Triceps press 1x15@80 3x15@100
DB Curls 3x10@40s
Face Pulls 3x20@100
Notes: everything went well this morning. I was just trucking through my workout and I actually added the DB curls and Face pulls as an afterthought to fill time.
|
|
|
Post by dbunch on Aug 10, 2012 7:19:51 GMT -5
Friday, August 10, 2012 5/3/1 Cycle 1, Week2 – Deadlift
Deadlift – Double overhand 1x5@195 1x5@245 1x5@295 Deadlift 1x5@320 1x5@365 3x5@415
Seated rows 1x20@120 1x15@140 1x11@140
Notes: The 5 week should be a light week – but given my new volume program I’m starting to think it may be my heavy week. As I said yesterday it too early to call but so far I like how I feel.
|
|
|
Post by dbunch on Aug 13, 2012 7:07:56 GMT -5
RC Warm-up Bench 3x5@135 1x5@175 1x3@200 3x1@220
Wide grip bench 1x20@100 2x20@110 1x12@110
Triceps pulls 3x15@100
Triceps pull down 3x15@60
DB curls 3x10@45
|
|
|
Post by dbunch on Aug 14, 2012 7:04:28 GMT -5
Tuesday, August 14, 2012 5/3/1 Cycle 1, Week 3
Squats 1x5@160 1x5@200 1x5@240 1x5@300 1x3@340 3x1@380
Good mornings 4x10@185
Notes: Good day, felt strong. I also spent some time working on my “bump” for the snatch. I’m starting over on my training for the snatch. I really would like to get a little better on my power snatch.
|
|
|
Post by dbunch on Aug 16, 2012 7:01:51 GMT -5
Thursday, August 16, 2012 5/3/1 cycle 1, week 3 – Shoulders
Strict press- 1x5@70 1x5@85 1x5@100 1x5@125 1x3@145 3x1@160
DB Strict press 3x10@50s 1x8@50s
Face pulls 4x15@110
Overhead Triceps pulls 3x15@110 1x8@110
Standing EZ Curls 3x10@65
|
|
|
Post by dbunch on Aug 17, 2012 7:50:04 GMT -5
Friday, August 17, 2012 5/3/1 Cycle 1 week 3 – Deadlift
Deadlift double overhand 1x5@195 1x5@245 1x5@295 1x5@365 1x3@415 3x1@465
Bent rows 3x10@200
DB Shrugs 3x12@100s
Notes: I felt kind of stiff today but I managed to get through training anyway.
|
|
|
Post by dbunch on Aug 19, 2012 16:47:13 GMT -5
Sunday, August 19, 2012 5/3/1 Cycle 1, Week 4 – Bench Deload 3x5@135 3x3@185 2x3@195 1x3@225 1x3@235 3x3@185 2x5@185
Strongman Stuff
Truck Pull, I think it was a Blazer 2 runs at 80ish feet
Yoke carry 6x60 ft. @ 250lbs 2x60 Ft. @ 450lbs 1 pick @ 650lbs One of the guys made a 3in. circus dumbbell that weighed about 100lbs. I did about 10 picks with each hand through the day.
Notes: great day, I have not done a lot of strongman stuff lately so it was good to get back to it. Afterword we went to Red Lobster and hit the all you can eat shrimp deal, it was great.
|
|
|
Post by dbunch on Aug 20, 2012 6:46:50 GMT -5
Monday, August 20, 2012 5/3/1 cycle1, week 4 –Squat, deload 1x5@165 1x5@205 1x5@245 3x3@295 1x1@295
Kettle bell swings 1x10@60 (Each hand)
Done
Notes: I just didn’t the juice to do a lot today but I still managed to get in so quality lifts. I finally decided this weekend to do the McPherson, KS Scottish festival highland games in September.
|
|
|
Post by buckeye2010 on Aug 21, 2012 21:15:08 GMT -5
You know for an old guy you do pretty darn good. LOL!
|
|
|
Post by dbunch on Aug 22, 2012 7:08:12 GMT -5
LoL –Thanks, the trick is that at least once a week I train with a bunch of really strong 20 something. If I don’t keep on it they will just blow me by and I just couldn’t let that happen.
|
|
|
Post by dbunch on Aug 22, 2012 7:21:09 GMT -5
Wednesday, August 22, 2012 5/3/1 Cycle 1, Week 4 shoulder deload Strict Press 5x5@100 5x3@115 5x1@140
DB Strict Press 4x10@40s
Overhead triceps pull things (I can never remember correct name for these) 3x20@110 1x12@110
Standing EZ Curls 3x10@75 1x9@75
Notes: Not a bad day, My RC was a little done in by the end but other than that I felt good. I plan to go out and throw Saturday and Sunday, given that I plan to do the highland games in September it’s about time!! Also, Bowling season starts next week.
|
|
|
Post by dbunch on Aug 23, 2012 7:37:10 GMT -5
August 23, 2012 5/3/1 Cycle1, week 4 Deload Deadlift double overhand 5x5@225 5x3@315 3x1@405
Stiff leg DLs w\DBs 3x10@90s
Notes: I planned to do 5 singles at 405 but may grip started to failed on the 3rd set so I let it go there still not too bad I’m happy with the 3.
|
|
|
Post by crazy on Aug 25, 2012 20:54:24 GMT -5
check your email. did not see your 7-25
|
|
|
Post by crazy on Aug 25, 2012 20:55:05 GMT -5
sorry, check your messages here...
|
|
|
Post by dbunch on Aug 26, 2012 12:45:55 GMT -5
Sunday, August 26, 2012 5/3/1 Cycle 2, Week 1
RC Warm up
Bench 1x20@95 1x5@115 2x5@135 1x3@165 1x3@185 3x3@215
Wide grip bench 3x20@100 2x20@110 2x20@120
FramePicks 1x2@250 1x1@440 1x1@540 Walk 60 ft (New PR by far) 1x1@640 missed 1x1@640 (Again a new PR by far)
|
|
|
Post by dbunch on Aug 27, 2012 7:47:05 GMT -5
Monday, August 27, 2012 5/3/1 Cycle 2, week 1
Squats 1x5@165 1x5@205 1x5@245 1x3@285 1x3@325 3x3@365
Good mornings 3x10@205
Notes: Good day today, I didn’t do a lot but I got some quality lifting in everything was fast and I had good depth. I did have to take a lot of recovery time between sets though but after Sunday my hips were a little burnt.
|
|