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Post by Rosario-546 on Apr 27, 2010 6:00:57 GMT -5
................................................................................................................................ Tuesday 04-27-2010 Deadlift (NOT part of the 5-3-1 program) Warm-up 135-5, 225-5, 275-5, 315-3 Workout 365-1, 385-1, 405-1(70%)
-Assistance work- Good Mornings 135-10/10/10 Leg Curls 120-10, 140-10, 160-10, 180-5 Calf Ext 335-20, 355-20, 375-15 GHR Blueband 12, Redband 12/15/15 (Moved down to the red band, almost close to doing a rep un-assistance)
Note: Still taken it slow with the lower back, 70% felt great today, look to 75%-80% next week. ................................................................................................................................
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Post by chancey on Apr 27, 2010 11:19:34 GMT -5
Congrats on the PR. That is a very solid bench at your weight class.
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Post by Rosario-546 on Apr 28, 2010 6:08:41 GMT -5
Congrats on the PR. That is a very solid bench at your weight class. Thanks ................................................................................................................................ Wednesday 04-28-2010 (181.0wt) (13.6%) (26.7 bmi) SBC (Standing Barbell Curls) (NOT part of the 5-3-1 program) Warm-up 65-5, 75-5, 95-3 Workout 115-3, 135-3, 150-5! PR -Assistance work- Preacher DB Curls 30-10/10/15 Hammer Pull Dns 135-10, 165-10, 195-8 Chest Supported Rows 100-10, 120-10, 140-8 Bar Shrugs 225-20, 315-15, 405-8, 225-10 DB Hammer Curls 30-12, 35-12, 40-12 Forearm Curls 95-20, 105-20/20 Rev Forearm Curls 45-20, 55-20, 65-20, 75-15 Note: I have been lately having issues locking out evenly. Im not hurt, and this hasnt be a problem in the passed, so Im thinking this is a result of not enough DB work. So whenever possible my first assistance movement will be with DB, when possible ofcouse. If anyone else has other suggestions Im open to ideas. ................................................................................................................................
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Post by Rosario-546 on Apr 29, 2010 6:59:31 GMT -5
................................................................................................................................ Thursday 04-29-2010
Bench Press Warm-up 135-5, 185-5, 225-3 3-Board Press 275-2, 315-2, 335-2, 355-2 (Hit the rack twice, and still pushed thru it)
-Assistance work- DB Inclinded Press 70-10, 80-10, 90-10, 100-5, 110-5 DB Floor Ext. w/ Redband 30-10, 35-8, 40-6, 45-5 Rope Face Pulls w/ Push Dns 80-12, 85-12, 90-12 .................................................................................................................................
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Post by Rosario-546 on May 1, 2010 13:07:02 GMT -5
.............................................................. Saturday 05-1-2010
Squat Warm-up 135-5, 185-5, 225-5, 275-3 Workout 340-3, 385-3, 435-3 (Felt great, easy)
-Assistance- Good Mornings 95-10, 135-10, 165-10/10 Leg Curl 120-10, 140-10, 160-10 GHR Redband 12/12/15
I took a movement screening today. I've got stuff to work at for sure, but my Hip mobility is my biggest weakness.
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Post by Rosario-546 on May 3, 2010 5:51:40 GMT -5
................................................................................................................................. Monday 05-03-2010 (**This is NOT the 5-3-1 Workout**) DE Bench Warm-up (15mins Hip Corrective movements)
Bench w/ Red Band 45-5/5, 95-3, 115-3wide, 3med, 3close X 3reps (Too heavy, need to check weight of bands, used new setup this morning, Im guessing its 50lbs at the top and 5-10 at the bottom....too heavy for speed with that weight.)
-Assistance work- Close Grip w/ Red Band 135-5, 165-5, 195-4, 205-5, 215-3 (Spotter help with 5 reps) DB Elbows Out Ext. 30-20/20 DB Hammer Curls 30-20/20
Notes: Im going back to a "Westside" template leading up to a meet in 4-weeks time.
Update: Red band tension (Close grip bench) +/-80lbs at the top and +/- 40lbs at the bottom. ................................................................................................................................
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Post by Rosario-546 on May 4, 2010 6:45:08 GMT -5
................................................................................................................................. Tuesday 05-04-2010 (**This is NOT the 5-3-1 Workout**) ME Deadlift Warm-up (15mins Hip Corrective movements)
Warm-up 135-5, 225-5, 275-5, 315-3 (All Hand over hand grip) Workout 405-1, 435-1, 465-1 (80%) Felt easy, was hard to not take this higher, but I need to stick to my plan.
-Assistance work- Good Morning 95-10, 115-10, 135-10 Leg Curls 120-10, 140-10, 160-10 Standing Calf Raises 115-15, 135-10/10 GHR (Redband) 12/15/18
Note: This morning was a struggle, last nights softball game didn't even start until 8:30.......it's that time of year again. ................................................................................................................................
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Post by Rosario-546 on May 5, 2010 6:35:57 GMT -5
................................................................................................................................ Wednesday 05-05-2010 (181.6wt) (13.9%) (26.8 bmi)
Assistance Work (**NOT part of the 5-3-1 workout**) Warm-up (15mins Hip Corrective movements)
SBC Warm-up 65-5, 75-5, 95-3 Workout 120-5, 140-3, 155-4! PR (5-3-1 layout) Preacher DB Curls 30-10/10 35-10 Bar Shrugs 225-30/30 Close Grip Pull Dns 120-10, 140-10, 160-10, 200-5 DB Rows 80-10, 90-10, 100-10, 110-10 Forearm Curls 95-20/20/20 Ab Curl Front Squats 95-5, 115-5, 135-5 ................................................................................................................................
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Post by Rosario-546 on May 6, 2010 6:23:21 GMT -5
................................................................................................................................ Thursday 06-06-2010
ME Bench Press (**This is NOT the 5-3-1 Workout**) Warm-up (15mins Hip Corrective movements)
Warm-up 135-5, 185-5, 225-3 2-Board Press 275-2, 315-2, 335-2, 345-2 (Needed help on second rep)
-Assistance work- DB Inclinded Press 80-10, 90-10, 100-8, 110-6 Rack Lockouts 225-5, 315-5, 345-5 (I dont know what I was thinking, No GAS to-do these with any kind of power) DB Floor Ext. w/ Redband 30-12, 35-10, 40-8, 45-5 Barbell Front Raises 45-10/10/10 .................................................................................................................................
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Post by Rosario-546 on May 8, 2010 8:56:48 GMT -5
.............................................................. Saturday 05-8-2010
ME Squat Warm-up (15mins Hip Corrective movements)
Warm-up 185-5, 225-5, 275-3 Workout 360-5, 410-3, 460-2
-Assistance- DE Deads w/ Redband 135-5/5, 185-5, 225-5 Calf Ext. 315-20, 335-20, 355-20 Leg Curl 120-10, 140-10 Ab Front Squats 95-5, 115-5, 135-5 GHR Redband 12/12
Note: Got PT again, not looking forward to it this time. .......................................................................................................
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Post by Rosario-546 on May 10, 2010 5:57:05 GMT -5
................................................................................................................................. Monday 05-10-2010 (**This is NOT the 5-3-1 Workout**) DE Bench Bench 95-3wide, 3med, 3close X 3reps
-Assistance work- Close Grip w/ Red Band (+/-80) 135-5, 165-5, 195-5, 205-5, 225-5 Inclinded DB Elbows Out Ext. 30-20/20 DB Hammer Curls 30-25 Rope Face Pulls 80-30
Notes: I smoked the 225 this morning, maybe it was the new Gatorade Prime, or the bands are losing there tension......that more likly. .................................................................................................................................
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Post by Rosario-546 on May 11, 2010 7:31:17 GMT -5
................................................................................................................................. Tuesday 05-11-2010 (**This is NOT the 5-3-1 Workout**) ME Deadlift Warm-up (15mins Hip Corrective movements + 5mins treadmill)
Warm-up 135-5, 225-5, 275-4, 315-2 (All Hand over hand grip) Workout 405-1, 455-1, 475-1, 495-1 (85%)
-Assistance work- Lower Back Ext. 10/10/10 Leg Ext. 150-10, 180-10, 210-10 Calf Ext 315-20, 335-20, 355-20 GHR (Redband) 12/15/18
Note: Im done with deads until the meet in 3 weeks, 495 felt really good, so Im confidant to altleast have a respectable pull for the meet.
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Post by Rosario-546 on May 12, 2010 5:56:55 GMT -5
................................................................................................................................ Wednesday 05-12-2010 (182.6wt) (14.8%) (26.7 bmi)
Assistance Work (**NOT part of the 5-3-1 workout**)
SBC (FATGRIP) 65-5, 75-5, 95-5 Deadloading (5-3-1 layout) DB Rows 90-10, 110-20!/15 Hammer Pull Dns 160-10, 180-10, 210-5 One-Arm Hammer Preacher Curls 35-5/5/5 Barbell Row 45-10, 65-10, 85-10, 105-10 ................................................................................................................................
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Post by Rosario-546 on May 13, 2010 6:26:33 GMT -5
................................................................................................................................ Thursday 05-13-2010
ME Bench Press (**This is NOT the 5-3-1 Workout**) Warm-up 135-5, 185-5, 225-3 Floor Press 225-3, 275-2,295-1, 315-1, 335-1
-Assistance work- 4-Boardpress 225-5, 275-5, 315-5, 325-5, 335-5 (Needed help last rep) DB Floor Ext. w/ Redband 30-10, 35-10, 40-8, 45-6 Face Pulls w/ Pushdowns 80-12, 90-12, 100-12 Barbell Front Raises 45-10, 55-10, 65-10 .................................................................................................................................
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Post by Rosario-546 on May 15, 2010 9:49:57 GMT -5
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Post by Rosario-546 on May 17, 2010 5:53:29 GMT -5
................................................................................................................................. Monday 05-17-2010 (**This is NOT the 5-3-1 Workout**) DE Bench Bench 105-3wide, 3med, 3close X 3reps -Assistance work- Close Grip w/ Chains (+/-60) 135-5, 185-5, 205-5, 225-5, 245-5 www.youtube.com/watch?v=403f_ZAcw0gInclinded DB Elbows Out Ext. 35-20/20 DB Hammer Curls 35-15/15 Rev Hyper Situps 10/10/10 Notes: The weather is finally nice enough to bring the garage gym back online. Ill post video's whenever I get a chance. Ill see if i can work on the lighting, and didnt realize the music was soooo loud on the vid too, sorry about that. .................................................................................................................................
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Post by Rosario-546 on May 18, 2010 6:14:43 GMT -5
................................................................................................................................. Tuesday 05-18-2010 (**This is NOT the 5-3-1 Workout**) ME Deadlift Warm-up (15mins Hip Corrective movements + 5mins treadmill)
Deadlifting -Skipped, two weeks out from the meet, tring something new.
-Assistance work- Good Mornings 95-10, 115-10, 135-10 Hip Sled 180-10/10/10 Leg Curl 140-10, 160-10, 180-10 Leg Ext. 150-10, 180-10, 210-10 GHR (Redband) 10/10/10
Note: Kept everything nice a light this morning. ................................................................................................................................
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Post by Rosario-546 on May 19, 2010 6:19:36 GMT -5
................................................................................................................................ Wednesday 05-19-2010 (183.6wt) (14.2%) (27.1 bmi)
Assistance Work (**NOT part of the 5-3-1 workout**) SBC Warm-up 65-5, 75-5, 95-3 Workout 110-5, 125-5, 145-6! PR (5-3-1 layout) DB Preacher Curls 35-10/10/10 DB Rows 100-10, 110-12 Hammer Pull Dns 150-10, 180-10, 195-8 Barbell Row 45-10, 65-10, 85-10, 105-10, 135-10 Barbell Shrugs (3grips) 225-15/15/15/10 ................................................................................................................................
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Post by Rosario-546 on May 20, 2010 6:07:47 GMT -5
................................................................................................................................ Thursday 05-20-2010
ME Bench Press (**This is NOT the 5-3-1 Workout**) Warm-up 135-5, 185-5, 225-3 Pause Bench 275-1, 295-1, 315-1 (So easy, debated on going up again, but switched to BDs) 3 Board Press 335-1, 355-1, 375-m (Would have tied a PR, so dam close)
-Assistance work- Wt Dips 45-5, 90-5, 115-5, 135-5 Rope Push Dns 60-10, 65-8, 70-6 Face Pulls w/ Pushdowns 90-12, 100-12, 110-12 Barbell Front Raises 45-12, 55-12, 65-12 .................................................................................................................................
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Post by Rosario-546 on May 22, 2010 14:39:50 GMT -5
.............................................................. Saturday 05-22-2010 (183.8wt 14.8%@27.1bmi
ME Squat
Warm-up 135-5 185-5, 225-5, 275-3 Workout 315-3, 365-3, 405-3, 435-3, 455-3 (Something new today, just tried to workout to heaviest set of 3)
-Assistance- Leg Curl 120-10, 140-5, 160-5, 180-5, 200-5! Calf Ext 315-20, 335-20, 355-20 Ab Front Squat 95-5, 115-5, 135-5, 155-5! GHR (Redband) 12/15
Last leg workout before next weekends meet. .......................................................................................................
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Post by Rosario-546 on May 24, 2010 5:50:01 GMT -5
................................................................................................................................. Monday 05-24-2010 (**This is NOT the 5-3-1 Workout**) DE Bench Bench 45-10, 95-3wide, 3med, 3close X 3reps -Assistance work- Close Grip w/ Chains (+/-73lb) 135-5, 185-5, 205-5, 225-5, 245-5 www.youtube.com/watch?v=_54u8O58TBkDB Elbows Out Ext. 35-20, 40-20 DB Hammer Curls 40-15/15 Rev Hyper Situps 10/10/10/10 .................................................................................................................................
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Post by Rosario-546 on May 26, 2010 6:01:14 GMT -5
................................................................................................................................ Tuesday 05-25-2010 --OFF-- ................................................................................................................................ Wednesday 05-26-2010 (183.6wt)
Assistance Work (**NOT part of the 5-3-1 workout**) SBC Warm-up 65-5, 75-5, 95-3 Workout 120-3, 140-3, 160-3! PR (5-3-1 layout) Hammersmith Preacher Curls 70-10, 75-10, 80-10 Hammer Pull Dns 165-10, 180-10 Close Grip Pull Dns 150-10, 165-10 Barbell Row 65-10, 95-10 Barbell Rows Rev Grip 95-10, 115-10
Note: Pushed up the curls, 160-3 felt really heavy, and not the best form, but the bar moved from A to B. Everything else was kept really light. I start to cut the water weight today. I had pretty good results with what I did last month, so im following the same templete. ................................................................................................................................
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Post by Rosario-546 on May 27, 2010 5:56:32 GMT -5
........................................................................................................................ ........ Thursday 05-26-2010 (183.0wt)
Warm-up (15mins Hip Corrective movements + 15mins bike) ........................................................................................................................ ........
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Post by Rosario-546 on May 28, 2010 9:26:45 GMT -5
........................................................................................................................ ........ Friday 05-27-2010 (180.4wt) 6:30AM
Warm-up (15mins Hip Corrective movements + 15mins bike)
Official Weight-in (179.2wt) 5:00PM ..................................................................................................................... ... ........
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Post by Rosario-546 on May 30, 2010 6:30:41 GMT -5
........................................................................................................................ ........ Saturday 05-28-2010 Northeast Regional Single Lift Championships Bench Press - Warmup 45-10, 135-5, 185-5, 225-3, 275-1 Meet 299, 319, 341 Miss www.youtube.com/user/AQRosario546#p/a/u/0/qeuayDhQCUUDeadlift -Warmup 225-5, 275-3, 315-2, 405-1, 455-1, 475-1 Meet 495, 520, 541, 567 PR www.youtube.com/user/AQRosario546#p/a/u/1/A_2dTs-NHPkStrick Curl - Warmup 45-5, 65-5, 75-5, 95-3, 115-1, 135-1 Meet 135, 151, 156 Miss www.youtube.com/user/AQRosario546#p/a/u/2/REvjWQ2Rh60Another great meet run by the Claypatches! This is my first meet using KG and not LB's so forgive my number as they might be off by 1lb or so. I should have written them down, but I didn't. I revise once the numbers are officially post.
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