5/3/1: Bench Press

22MAR2010: All Notation Weight x Reps x Sets

Nautilus Lateral Raises: 55x15x3, 65x10x4
T-Bar Row: 90x10x4

Did these at Bangor Gym. I was making up for last week (sort of) with the laterals, and had such a crazy pump that I couldn't raise my arms for a while. Was going to do the rest of the workout after dinner but we got a case of a real good, 2007 14 Hands Cabernet (Usually sold only in restaurants). After a heavy steak dinner and a couple of full glasses of wine, I lost all urge to workout.

23MAR2010:
Flat Bench Press: worked up to 150x3, 160x3, 170x5 (Rep Out Set)
Assisted Chinup (Monster Mini/Light Bands): 6 sets of 3
DB Extensions: 20x10x4
DB Hammer Curls: 25x10x4
DB Hex Holds (25 lbs): 3 holds for max time.

5/3/1: Squat

13" SSB Box Squat: Worked up to 175x5, 185x5, 195x7 (Rep Out Set). I decided to commit to 5/3/1 after much experimentation (to be covered by another post). I really wanted to do ME/DE days but wanted to get my muscle back first and get used to lifting heavy stuff a lot. I used to use a 14" box as parallel for the longest time but in testing discovered that it was too much like my regular squat in load when it should be a little less. That, and I always felt that in the last few comps that as soon as I dipped below parallel that I had a slight bit of delay out of the hole. So this will be my new baseline for "parallel".

Single Calf Raises: 5 sets of 6

16" Lateral Step Ups w/Strength Shoes: 4 sets of 12. I haven't worn mine in years and wanted to give these a try. The burn in my calves let me know why I bought these (In Michael Yessis' Kinesiology book, you see people doing squats and lunges with them.) I don't believe they will add 6" to my vertical in 3 weeks or so but let's see what they do.

Assisted GHR (Average Bands): 4 sets of 9

Spent 20 minutes ferociously punching and kicking the heavy bag. Kicked my ass proper.

Shoulders

Incline Bench Press: worked up to a 165 lbs 5RM (about 180 pounds calculated max) and a 185 lbs 1RM.
Assisted Dips (Monster Mini/Light Bands): repped out at 17 and 12 reps
Assisted Pullups (Monster Mini/Light Bands): 5 sets of 3
DB Rows (Elbows In): worked up to a 65 lbs 5RM, a 70 lbs 3RM, and a 75 lbs single. After all that, I skipped the Db Shrugs, Wrist Roller, and Db Incline Curls. Maybe on leg day, eh?

In the Groove (Finally)

15MAR2010:
All Notation: Weight x Reps x Sets

Flat Bench Press: 140X5, 150X5, 160X7 (Rep Out Set)
Assisted Chinups(Monster Mini/Light Bands): 5 sets of 3
T-Bar Row: 70X15X3
Nautilus Laterals: Worked up to 100 lbs 2RM
DB Extensions: 15X15X3
DB Hammer Curls: 20x15X3
DB Hex Holds: 25 X 3 for max time. 30 seconds was my max time, 20 seconds on my last set

16MAR2010:
DB Swings: 30x6x4. If this doesn't seem like a lot, my coordination was barely good with this and my balance was off. I've never done these, either. The weight will come.
Conventional Deadlift: 230X5, 245X5, 265X7 (Rep Out Set)
Hoist Roc-It Leg Curls: 133x5x5
Seated Calf Raises: worked up to 80 lbs 4RM
GHR Reverse Hyper W/Monster Mini Bands: 2 sets of 3, 2 sets of 2. I got the rigging right but now the resistance was stronger. These sets were to failure.
Bulgarian Split Squats: BWTx6x4. Done after everything else, just didn't have much left.
GHR Situps: BWTx6x4. Hard, and I was being deliberate with these.

The following exercises get done at the Naval Submarine Base Bangor Gym first, then I do the rest at home: T-Bar Row, Nautilus Laterals, Hoist Roc-It Leg Curls, and Seated Calf Raises.