Seated Row
100 x 10
150 x 10
190 x 10
200 x 10 x 3 sets
BB Bench Press
95 x 8
135 x 5
155 x 3
185 x 3
215 x 8
DB Bench Press
55's x 10
75's x 10, 8
65's x 10
Not the greatest workout tonight. The flat benches were being used, so I did rows first, then bench. I don't know if the change in order was the cause, but my bench didn't feel as solid tonight.
I decided to switch to db's for accessory work.
I finished with some rowing, and did a lot of experimenting with different damper settings. From what I have been reading on the concept 2 forums, I have been setting it way too high. I adjusted it so the drag factor was around 140. It's going to take a little getting used to, and I probably need to really work on my technique because I tired out very quicky. It was that or the residual soreness from the last squat session.
Thanks for the paper. I'm going to have a blast playing with it!
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Good workout tonight. My back was bothering me a little bit a few days ago, but felt good today so I went ahead with my deadlift workout. Everything felt solid and I was happy with 6 reps in the last set.
Military Press
45 x 8
95 x 5
120 x 5
140 x 3
155 x 10 (7 strict, 3 semi push-presses)
115 x 10, 8
105 x 10
95 x 10
Neutral Grip Pull Downs
100 x 10
170 x 10 x 2 sets
170 x 8
Finished with 4000m on the rower in a little over 16 minutes. I didn't have the energy to go any farther.
I was happy with my pressing today. My triceps are always the first thing to tire out during any pressing movements. Before I started 5/3/1, I had been strictly using dumbbells for all of my pressing. I think the military press and BB bench are benefiting each other and my strength is increasing quickly on both.
Finally time to head to the gym! I have been anticipating my squat workout all day. Tonight I go for AMRAP with 315 on front squats. I did 5 reps @ 305 in the last round, and I'm hoping to keep it at 5 reps with the increased weight.
Finally time to head to the gym! I have been anticipating my squat workout all day. Tonight I go for AMRAP with 315 on front squats. I did 5 reps @ 305 in the last round, and I'm hoping to keep it at 5 reps with the increased weight.
Front Squats
45 x 8
135 x 5
245 x 5
275 x 3 315 x 5 (1+4)
225 x 10 x 2 sets
225 x 8
Face Pull
80 x 10
120 x 10
140 x 10
160 x 10
Pallof Press(10 second isometric holds)
60 x 5 each side
80 x 5 each side x 2 sets
I set out to get 315 x 5 and that's what I did. The last rep was a killer and I started to lose the tightness in my upper back, but I was determined to get it.
I set out to get 315 x 5 and that's what I did. The last rep was a killer and I started to lose the tightness in my upper back, but I was determined to get it.
Woot! That's such a good feeling when you meet your goals!
Front Squats
45 x 8
135 x 5
245 x 5
275 x 3 315 x 5 (1+4)
225 x 10 x 2 sets
225 x 8
Face Pull
80 x 10
120 x 10
140 x 10
160 x 10
Pallof Press(10 second isometric holds)
60 x 5 each side
80 x 5 each side x 2 sets
I set out to get 315 x 5 and that's what I did. The last rep was a killer and I started to lose the tightness in my upper back, but I was determined to get it.
We just got a new video camera, so I'll try to start recording some of my lifts.
Here is tonight's workout.
5/3/1 Round 2
Week 3 Day 3
BB Bench Press
135 x 5
185 x 5
205 x 3 225 x 10 (1+9)
185 x 8
DB Bench Press
85's x 8
80's x 10 x 2 sets
DB 1-Arm Row
85 x 15 x 3 sets
Great workout tonight. I actually got a spot for my 225 bench and was able to squeeze out 2 more reps than last week with 215. It's been a long time since I really worked on my flat bench and I'm very happy with my progress so far.
Awesome workout tonight. This was my first time lifting 315 on deads in a long time and it felt really good.
Cleans were feeling light today so I bumped up the weight for one final set at 205. Then I still had energy to burn so I threw in some front squats and a couple of sets of lunges.
I got video of a bunch of my lifts that I'll get loaded a little later.
After dealing with my POS laptop for the last hour, I finally get some videos rotated and uploaded. Windows movie maker seems to be messing up the aspect ratio when I rotate them. I think I need to find a better location for the camera so I don't have to deal with that in the future.
Thanks, I was feeling rather zippy during that workout.
Got in a workout today. Went into the gym with no plan and just did whatever came to mind. I decided to test my OH press a little and worked up to 185. Then I got greedy and tried for 205 didn't even come close. Did one more single at 185, and a set of 10 at 135 and moved on.
Then I did some shrugs and a single set of 7 pullups and headed upstairs for some cardio.
I started out with 2000m on the rower in just under 8 minutes. Next was some tabata intevals on the elliptical and finally a very slow 10 minutes on the treadmill.
Linear Mode
