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Post by dbunch on Jan 20, 2011 9:01:51 GMT -5
I normally do my 5/3/1 on Wednesday but because of the weather I had to adjust my schedule. So I’m doing bench today
Bench
2x10@135 5@240 3@270 3@300 5x10@160
I stopped there. I had to pick my daughter up from day care and I wanted to get home before the snow started to fall. I really wasn’t feeling it today anyways.
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Post by chancey on Jan 20, 2011 19:29:18 GMT -5
I had a very similar bench sessions under similar circumstances. That's life. Just make it up on your next bench day.
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Post by dbunch on Jan 21, 2011 7:29:41 GMT -5
Yep, As long as I can get into the gym and do something I figure it is a good day. I know I can’t measure my progress from day to day to only over the long hall.
I worked out with a friend yesterday so it’s not part of my program
2 board press 6x2@315
Bent rows (overhand grip) 4x6@225 2x4@275
Supper set military* press + high pulls 8@135 / 8@135 9@135 / 9@135 7@135 / 7@135 5@135 / 5@135
Run the rack DB curls
9@45, 8@40, 6@35, 5@30, 5@25
These were strict MPs, not push presses
Once I got home I did a set of single arm toddler floor presses
4x10@toddles Toddler = 30lbs
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Post by crazy on Jan 21, 2011 9:31:08 GMT -5
I used to do those. Now I have long heavy difficult teenagers.
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Post by dbunch on Jan 25, 2011 6:40:32 GMT -5
Fridays Squats were a bust. My knee just wouldn’t let me do the weight I should be doing.
Squats
2x10@185 5@310 1@350 – Painful but a good rep 390 – I stepped out with the weight but knew if I tried to squat it I wasn’t coming back up. so I just racked it. At that point I just let frustration get the better of me and I called it a day.
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Post by chancey on Jan 25, 2011 6:48:10 GMT -5
Days like this when I don't feel it I might just strip it down to 60% and move what I can. On one hand your upset about not hitting your numbers but you will feel better about getting some work in. But I have done exactly what you did countless times. Sometimes for the better.
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Post by dbunch on Jan 29, 2011 10:44:54 GMT -5
Deadlifts 10@135 5@225 6x1@405 on a 2” platform Speed work - DLs 4x15 Seconds 225 with 45 second rest
Dumbbell High pulls from the floor 4x12@70
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Post by lerchd on Jan 29, 2011 21:25:29 GMT -5
Nice work on your Speed Pulls, keep it up man!
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Post by dbunch on Jan 30, 2011 9:50:38 GMT -5
Thank – I’m not sure how much longer I’m going to competitive in the squat (knee problems, getting old(er) sucks!) so the DL is going to have to be my big lift. I’m going to work it for all I’m worth.
I didn’t plan or going to the gym this morning but I woke up early and antsy with energy to burn so I went in and did some accessory lifts.
Warm up 5 minutes on the treadmill fast walk Barbell curls 12@95 5@115 3@135 2@145
Wide curls on the cybex machine (think of a wide uppercut) alternating arms 4x18@60
Seated lat-pull downs (Cybex) 4x8@180
Supper Set Triceps puldowns (Cybex) + Chest poppers with the orange band 3x(4@70),(25)
Treadmill @ 35% incline for 6 minutes (slow climb) I can’t do step up (knee problem) so this is my substitute.
And with that I was sufficiently beat down enough to go home and read the paper.
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Post by dbunch on Jan 31, 2011 20:55:32 GMT -5
Military Press Warm up 2x10@95 5x130 5x150 6x170 2x10@120 I started to get a little worried here when I was getting really fatigued after my first 2 sets. Then, I looked at the weight again and realized I was working with 20 lbs more than I thought I was I dropped the weight down to where it should be and completed the set 3x10@100 5 minutes treadmill @4% grade 5 minutes treadmill @6% grade
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Post by dbunch on Feb 3, 2011 8:11:12 GMT -5
OK another week of training screwed up by the weather. I spent Tuesday and Wednesday morning and evening moving snow. Fortunately today, while still very cold was clear and dry so I did manage to make it into the gym and if the gods of power are smiling on me I’ll make it tonight also.
That being said…
Thursday morning Deadlifts Warm-up 10@225 5@310 5@360 7@405 5x10@240 The end, off to work now
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Post by crazy on Feb 3, 2011 15:32:40 GMT -5
Are you working out before 7 am?
Good god.
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Post by dbunch on Feb 3, 2011 16:34:25 GMT -5
Yepper, I get to the Gym between 5 and 5:30 every morning now (forgoing snow). I was working 5:30 to 3:00 and going to the gym right after work but I took a new position and my hours changed to 7:30 to 4:30. I have to pick my daughter up from daycare before 5:00 or they start charging extra so morning is really the only time I can go. I really hate the crowds in the late afternoon/evening at the gym anyways.
Now to be complete honest I love working out first thing in the morning so this really isn’t a hard ship for me
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Post by dbunch on Feb 3, 2011 21:39:58 GMT -5
I made it back to the gym for some upper work this afternoon
Bench 10@135 5@210 5@240 6@270 Incline Bench 3x16@95
Rows on the cybrex 4x12@150
MP wide grip 2x5@95
Orange band pull aparts 3x25
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Post by dbunch on Feb 7, 2011 8:17:48 GMT -5
I didn’t squat last week; I was leaving for the gym and hit an icy patch on my steps. I managed to catch myself but in the process I really tweeked my back. But a weekend of Ice, heat and biofreeze seems to have me back on track
While this is only week 2 of the cycle I’m going to take my deload week next week, I have a meet on the 19th. I’m just going to skip over week three and I’ll start my next cycle. Standing Military Press 2x20@65 warm up 3x140 3x180 4x190 ( 2 were strict MPs and 2 were push presses) 5x10@100
I totally screwed up my numbers my second attempt should have been 160 and my third attempt should have been at 180. O-well I guess if I have to screw-up I want to do it in the plus direction.
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Post by crazy on Feb 7, 2011 10:43:22 GMT -5
Thank – I’m not sure how much longer I’m going to competitive in the squat (knee problems, getting old(er) sucks!) Do you do much recumbant bike? This has fixed allot of issues in my knees for some reason.
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Post by dbunch on Feb 7, 2011 11:18:01 GMT -5
I don’t, I’ve never found the seats very comfortable, big butt, small seats, not a good combination. I’m always in a hurry to get off (the bike) so I don’t get workout I want. I mostly stick with the elliptical and treadmill.
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Post by dbunch on Feb 8, 2011 21:39:07 GMT -5
Tuesday Deadlift today 10@225 5@ 355 3@405 4@455 2@455 Shrugs + Grip 12@315+20 seconds w/45 bumpers 3@315 +20 seconds w/45 bumpers 4@315+20 Seconds W/45 bumpers OK – After the first set I got girly hands and I just couldn’t grip the bar Dumbbell High pulls from the floor 3x12@70
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Post by dbunch on Feb 10, 2011 7:46:53 GMT -5
Thursday Bench
2x10@135 warm-up 5@240 3@270 4@295 5x10@160
Straight bar Triceps pull down 5x12@120
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Post by dbunch on Feb 14, 2011 16:25:03 GMT -5
I’m not doing any lifting this week; I have a meet on the 19th so all of my work will be treadmill and stretching 45 minutes treadmill
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Post by thatnuckolskid on Feb 14, 2011 16:37:57 GMT -5
good luck at your meet
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Post by dbunch on Feb 15, 2011 12:00:02 GMT -5
Thanks, I’ll post my results (good or bad) Sunday. But here is what I plan to attempt (LOL – Not the best strategy, giving away you strategy before the meet)
Bench KG LBS 142.5 314 150 330.5 155 341.5*
Deadlift 215 473.7 230 507* 237.5 523.5*
Strict curls 50 110 55 121.2* 60 132.2*
* indicates a New PR
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Post by crazy on Feb 15, 2011 15:54:27 GMT -5
Kick some A** Dan!!!
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Post by dbunch on Feb 15, 2011 17:08:06 GMT -5
you going to be there?
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Post by crazy on Feb 16, 2011 9:59:47 GMT -5
Trying to hit full meets.
Besides, my daughter has volleyball tournament down at qwest all weekend.
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