5/3/1: Round 2 Wave 2 Workout 1

Today, I worked out with two people from my office who knew that I liked to powerlift. One of them wanted to attempt a 270 max and needed a competent spotter, and they both wanted to try something different. So I brought my 2 & 3-boards along and we worked up to heavy singles today. I managed to work up to a 225 single, plus a set at 60% of Triceps Death (rep out with no board, 2-board, then 3-board all with no rest.

The other guy, Jesus, went for broke with 275 but only got it two inches off of his chest (After his 245 single, I saw maybe 265 tops in him). This blew his load because he tried a 265 single a few minutes later and it went nowhere. He did the Triceps Death with 155 and afterward exclaimed that there was no way he could do the rest of his chest workout.

The last guy, Devin, did the same as me but maybe not as easily. He cranked out a few more reps than me with the Triceps Death, though.

Afterwards, I did 5 sets of 3 with bodyweight chinups, then 15 minutes on the bike before calling it a day.

5/3/1: Round 2 Wave 1 Workout 4

12" Front Box Squat: 65x5, 85x5, 105x5, 130x3, 150x2, 160x5, 170x5, 180x7 (Rep Out Set). I woke up late and work was at 1PM today so this was all I had time for.

5/3/1: Round 2 Wave 1 Workout 3

Incline Bench Press: 60x5, 80x5, 95x5, 115x3, 135x2, 145x5, 155x5, 165x7 (Rep Out Set).

Assisted Pullups (Light Band): 10 sets of 3 reps

Hammer ISO Rows (Lat Emphasis): 80x10x4

Dips: 5 sets of 2 w/bodyweight. The assist machine was taken, so I had to do these outside on the dip/chinup station. 2 clean reps was about all that I could get, but that's 2 better than when I started in August so I'm getting there.

Behind the Back Shrugs: 120x10x4

5/3/1: Round 2 Wave 1 Workout 2

Sumo Deadlifts (305 Training Max): 135x5, 145x5, 160x5, 190x3, 225x2, 240x5, 255x5, 275x7 (Rep Out Set).

Conventional Deadlifts: 205x10x4.

Leg Extensions: 90x10x4

Leg Curls: 75x15x3

One of my best friends here is going back home next week to the US after a year here, so we are spending as much time as we could before she does. So I shortened this workout.

5/3/1: Round 2 Wave 1 Workout 1

Flat Bench Press (200 Training Max): 65x5, 85x5, 105x5, 125x3, 145x2, 155x5, 165x5, 175x7 (Rep Out Set)

DB Shoulder Presses: 45x10x4

Assisted Chinups (Light Band): 10 sets of 3 reps.

Hammer ISO High Row: 75x10x4

Trap Bar Shrugs: 126x10x4

5/3/1: Round 1 Deload Workout 3&4

All Notation: weight x reps x sets

Incline Bench Press: 60x5, 75x5, 95x5, 115x5

Assisted Dips: 90 lbs assistance x 15 x 3

12" Front Box Squat: 65x5, 85x5, 105x5, 125x5

Back Squat: 135x15x3

Assisted Pullups (Monster Mini Band): 10 sets of 2 reps

Hammer ISO Row (Lat Emphasis): 70x15x3

Leg Extensions: 120x5x5; 100x10x4

Leg Curls: 105x10x4

Behind The Back Shrugs: 95x15x3

5/3/1: Round 1 Deload Workout 2

Sumo Deadlift: 135x5, 145x5, 155x5, 190x5

Conventional Deadlift: 170x15x3

Leg Extensions: Worked up to a 140 lbs double, then 80x15x3

Leg Curls: 75x15x3

5/3/1: Round 1 Deload Workout 1

Ah, deload. The first 3 weeks went really well: I think this time I have it dialed in just right and have estimated the poundages well. Today was well earned.

All Notation: Weight x Reps x Sets

Flat Bench Press: 65x5, 85x5, 105x5, 125x5

DB Shoulder Presses: 35x15x3

Assisted Chinups (Monster Mini band): 10 sets of 2 reps

Hammer ISO High Rows: 60x15x3

Trap Bar Shrugs: 106x15x3

Behind The Back Shrugs: 160x5x5. This was made up from last week.

5/3/1: Round 1 Wave 3 Workout 2&3

The weather here has been hovering at a heat-factored 130+ degrees for a few weeks now, and we are starting to experience the occasional blackout. I went to the gym today at around 2:30PM and they must have been working on the AC because I started to sweat profusely just getting set up: no AC. This was going to suck.

I shortened my workout today. While my lower back felt great, I still felt drained. Maybe, I just needed to catch up on sleep. I am finally back to working my normal desk job after 3 weeks of working every day 0400-1200, and 6 months of doing physical security work. I had partied until late on Saturday, and slept a tad on Sunday. Maybe I should have slept longer last night: I woke up at 9AM vice the 12pm I originally intended. So with that in mind, I upped all the sets for the front squats by 5 lbs, kept the back squats the same, and ditched everything else. At the end of it, soaking wet and lightheaded, someone who had been watching me told me, "I feel really bad for your legs right now!"

Me, too.

12" Front Box Squat: 65x5, 85x5, 105x5, 125x3, 145x2, 155x5, 175x3, 195x3 (Rep Out Set).

Parallel Box Squat: 225x5x5

5/3/1: Round 1 Wave 3 Workout 2&3

Since I've been lazy the past few days and am going out to party it up tomorrow, I combined two workouts into one even though a lot of the assistance work was 5x5. The only things I trimmed from the workout was the ab work, bulgarian split squats (did leg extensions), and the behind the back shrugs (I'll do them on Sunday with the squats).

Incline Bench Press (185 Training Max): 55x5, 75x5, 95x5, 115x3, 135x2, 145x5, 165x3, 185x3 (Rep out Set). The plan was 140x5, 160x3, 180x1+ but I felt brave.

Assisted Pullups (Light Bands): 10 sets of 3 reps

Sumo Deadlifts (305 Training Max): 135x5, 145x5, 155x5, 190x3, 220x2, 235x5, 265x3, 295x3 (Rep Out Set).

Conventional Deadlifts: 285x5x5.

Assisted Dip Machine: 45 pounds of assist x 5 reps x 5 sets

Hammer ISO Row (Lat Emphasis): 115x5x5

Leg Curls: 135x5x5

Hammer Leg Extensions: 90x10x6

5/3/1: Round 1 Wave 3 Workout 1

Flat Bench Press (200 Training Max): 60x5, 80x5, 100x5, 120x3, 140x2, 150x5, 170x3, 190x3 (Rep Out Set)

DB Shoulder Presses: 60x5x5

Assisted Chinups (Light Band): 10 sets of 3 reps.

Hammer ISO High Row: 105x5x5

Trap Bar Shrugs: 176x5x5

5/3/1: Round 1 Wave 2 Workout 4

12" Front Box Squat (200 Training Max): 60x5, 80x5, 100x5, 120x3, 140x2, 160x3, 170x3, 180x5 (Rep Out Set)

Back Squat: 160x10x4. Did these today with purple bands attached. I think I may have hit on something, cause it gave me a very uncomfortable pump

GHR: 30 reps in 6 sets

Reverse Lunge w/Front Foot Elevated: BWT x 10 x 4
Pallof Press Isometric Holds: 3 30-second holds with 15 pounds

Ab Roller Isometric Holds: 3 9-second holds

5/3/1: Round 1 Wave 2 Workout 3

Incline Bench Press (185 Training Max): 60x5, 75x5, 95x5, 115x3, 130x2, 150x3, 160x3, 170x5 (Rep out Set)

Assisted Dip Machine: 90 pounds of assist x 10 reps x 4 sets

Assisted Pullups (Monster Mini Band): 10 sets of 2 reps.

Hammer ISO Row (Lat Emphasis): 80x10x4

Behind The Back Shrug: 115x10x4

5/3/1: Round 1 Wave 2 Workout 2

Sumo Deadlifts (305 Training Max): 135x5, 145x5, 155x5, 190x3, 220x2, 250x3, 265x3, 280x5 (Rep Out Set).

Conventional Deadlifts: 205x10x4

Bulgarian Split Squats w/Front Foot Elevated: BWTx10x5

Leg Curls: 90x10x4

Pallof Press Isometric Holds: 3 30-second holds with 15 pounds.

Ab Roller Isometric Holds: 3 9-second holds.

5/3/1: Round 1 Wave 2 Workout 1

Flat Bench Press (200 Training Max): 60x5, 80x5, 100x5, 120x3, 140x2, 160x3, 170x3, 180x5 (Rep Out Set)

DB Shoulder Presses: 45x10x4

Assisted Chinups (Monster Mini Band): 10 sets of 2 reps.

Hammer ISO High Row: 75x10x4

Trap Bar Shrugs: 126x10x4

5/3/1: Round 1 Wave 1 Workout 4

12" Front Box Squat (200 Training Max): 60x5, 80x5, 100x5, 120x3, 140x2, 150x5, 160x5, 170x7 (Rep Out Set)

Back Squat: 130x15x3. Have begun to train the squat as a second movement, without the box, to try to raise it.

GHR: 30 reps in 6 sets

Reverse Lunge w/Front Foot Elevated: BWT x 15 x 3

Pallof Press Isometric Holds: 3 30-second holds with 15 pounds.

Ab Roller Isometric Holds: 3 8-second holds.