Thursday, August 04, 2011

5/3/1: Cycle One Week 3: Bench Press

All Notation: Weight x Reps x Sets

Incline Bench Press: 50x5, 65x5, 80x5, 95x3, 110x2, 125x5, 140x3, 155x5 (Rep Out Set). Between each set, I sprinted 50 yards backwards with the sled (sled was 35 pounds + 55 pounds added) followed by a 50 yard sprint forward return. I used to do it in reverse order but found that doing it this way was more exhausting since it took the quads out and made me have to push off harder to sprint. After about 6 of these, though, I was reduced to walking the last 2 sets out of exhaustion.

Assisted Pullups (Light/Monster Mini Bands): 3 sets of 4
Offset Sandbag Carry w/60 pounds: 50 yards with bag on left shoulder, 50 yards return with bag on right shoulder. My shoulders, upper pecs, and upper back got a pump from doing this.

Incline Bench Press: 115x8, 115x7x2
Dead Stop DB Rows (Elbows In): 40x7x3

Wednesday, August 03, 2011

5/3/1: Cycle One Week 3: Squat

I've been on a steady run of workouts for almost a month now and since I just got a new hard drive on my desktop, I am more apt to blog without loafing off since it's not in my room.

Between every set, I jumped rope. So usually when I start back up after being lighter, my weight skyrockets. Not this time, and my calves are starting to get cut, so hurrah!!!

Have been using an assistance template based on Mike Robertson's Simple Strength program ( with good results. I started using the template because of how the posterior chain work and ab work was structured. Regardless, read the article, for a much better explanation. Oh, and I doing more sets of 8, been a while since I've used 8s.

All sets: Weight x Reps x Sets

SSB Low Box Squats (265 Max)(239 adjusted max): Bar x 5, 95x5, 120x5, 145x3, 170x2, 180x5, 205x3, 225x3 (rep out set).

GHR: 4 sets of 5

Bulgarian Split Squats w/Strength Shoes: 3 sets of 10

SSB Arched Back Good Mornings: 135x8x3

Blast Strap Ab Fallouts: 3 sets of 6