Squat Day

All Notation: Weights x Reps x Sets

Hoist Hack Squat Machine: Worked up to a 140-lbs 5RM and a 160-lbs 2RM.  This is just plate weight, I have no idea what the sled part weighs.

Hoist Roc-It Seated Leg Curls: 167x8x4

Hoist Leg Press: 310x8, 380x8, 450x8, 520x8

Seated Calf Raises: 60x8x4

Skipped the lower back work.  Want to make my waist measurement smaller, so I’m avoiding anything that my make my lower back thicker.  Finished with treadmill intervals: 5 intervals at 1.0 incline, 2 minute at 3.5 MPH and 1 minute at 7.7 MPH

Upper Body Work

All Notation: Weight x Reps x Sets.  All weights on Hammer machines are per movement arm.

Hammer MTS Incline Bench Press: 65x8x4

Assisted Pullups (Light/Monster Mini Bands): 4 sets of 6

Hammer ISO Rows (Parallel/Close Handles): 105x8x3

Hoist Assisted Dip Machine: 90 pounds assist x 8 x 4

Barbell Shrugs: 115x8x4

DB Hammer Curls: 25x7x4

Treadmill Intervals: 5 intervals at 1.0 incline, 2 minute at 3.5 MPH and 1 minute at 7.7 MPH

Backblogging + 5/3/1 Deadlift 1RM

So, where are we since I was really, really lazy?

I have still been doing 5/3/1 but on a 2 on/1 off rotation (ie. 4 workouts every 6 days) since I have been trying to drop to 230 pounds for November 5th Navy PFT measurement.  I hit all my marks up to the 1RM week.  This last deadlift workout was done not according to workout plan, since I wanted to maintain trap thickness.  The 1RM week was done with 5x5 on accessory work: I wanted to try and stimulate as much as I could the week prior, and use the week of to maintain and lean up a bit more.

Wednesday evening, after a day of nothing but protein drinks and a few days of low carb eating, I weighed in at 232 pounds.  This was my November 4th goal so I was happy to be ahead of schedule: 2.5 weeks ago, I weighed in at 240 pounds.  I want to drop 1.5 - 2 inches off my waist while maintaining my 17.5 inch neck so to be lifting hard and getting thicker while getting leaner is choice.  One other thing that is helping is that I have added intervals on the treadmill.  The only downside to this is a sore muscle near my hip, and I've been foam rolling those. 

This was my Deadlift workout.  To keep the hip happy, I skipped the single leg work and did the leg press but did a few sets of 5 with a few reps left in the tank.  Still left me tired, but in a good way.

Conventional Deadlift: 135x5, 165x5, 195x3, 225x5, 255x3, 285x5 (Rep Out Set)

Hoist Leg Press: 310x5, 380x5, 450x5, 520x5, 590x5

Hoist ROX Leg Curls: 186x5x5

45-degree Hyper: 5 sets of 8

Seated Leg Curls: 60x5x6.

Behind the Back Curls: 145x5x5

Treadmill Intervals: 5 intervals at 1.0 incline, 2 minute at 3.5 MPH and 1 minute at 7.7 MPH

5/3/1: Squat 3RM

All Notation: Weights x Reps x Sets


12" SSB Close Stance Box Squat w/1-Pr Chains (277): 100x5, 125x5, 150x3, 175x2, 200x3, 215x3, 230x3 (Rep Out Set)

Single/Double Calf Raises: 1 set for each squat set

Barbell Shrug: 75x15x3

GHR: 4 sets of 6

16" Lateral Crossover Step Up: 4 sets of 8

I skipped the SSB Arched Back Good Mornings, my lower back was beat. 

I jumped on my NordicTrack E3800 treadmill at home and did a 20 minute program with 4 intervals of 3.5 MPH at 5.0 incline for 3 minutes/6.0 MPH at 0.0 incline for 1 minute.  I was dripping sweat after that, felt good to start running fast again.

5/3/1: Bench Press 3RM

All Notation: Weight x Reps x Sets

Flat Bench Press (180): 75x5, 90x5, 105x5, 115x3, 130x3, 145x6 (Rep out Set)

Assisted Dips (Light Band): 1 set of 7, 1 set of 6

Superset:
Assisted Chinups (Light/Monster Mini Bands): sets of 6, 6, 5, 5 reps
DB Rows (Elbows Out): 40x10, 9, 8, 7 reps

Superset:
SSB Behind The Back Shrug: 100x9x4
DB Hammer Curls: 15x15, 12, 10, 10 reps

5/3/1: Deadlift 5RM

All Notation: Weight x Reps x Sets

Conventional Deadlift: Started at 135 and in 35-pound increments, worked up to a 5RM of 285.  This was better than my 3RM test just over a week ago, and my form was better with less forward lean and a better takeoff.  That said, enough testing;)

Nautilus Nitro Bench Press: Starting from 45 pounds, worked up to a 5RM of 135 pounds and a 1RM at 150 pounds.

Hoist ROX Seated Leg Curls: 133x10x4

High Step Up: 4 sets of 7

45-degree Hyperextension: 4 sets of 8

Seated Calf Raises: 40x10x4

Treadmill: 45 minutes, 3.5 MPH, Hill Profile with -2 lowest hill setting and 11.0 maximum hill setting.

5/3/1: Military Press 5RM

All Notation: Weight x Reps x Sets

Hammer MTS Shoulder Press: 45x5, 55x5, 65x5, 75x5, 80x5, 85x7 (Rep Out Set)

Hammer MTS High Row: 60x10x4

Hammer Iso-Lateral Row (Close-In Handles): 70x10x4

Nautilus Nitro Lateral Raises: 75x10x4

5/3/1: Squat 5RM

All Notation: Weight x Reps x Sets

Quad Set:

DB Curls: 15x15, 15x15, 15x12, 15x10, 15x8, 15x8, 15x7, 15x6
12" SSB Low Box Squat w/1-Pr of chains (277):  Barx5, 100x5, 110x5, 140x3, 165x2, 190x5, 200x5, 215x5 (Rep Out Set)
Trap Bar Shrug (Test): Barx5, 65x5, 85x5, 105x3, 125x2, 145x5, 165x5, 185x5 (5RM)
Wrist Roller: 2.5x3x8

Quad Set:

Assisted Glute Ham Raises (Light Bands): 5 sets of 5.  Hams were sore from the last time I did GHRs.
16" Lateral Crossover Step-Up: 5 sets of 8 each leg.
Romanian Deadlifts: 140x10x5.
Single/Double Calf Raises: 5 sets to failure

30 minutes on the treadmill, Max Speed 4.5 MPH, Recovery running profile.  Time to at least start trotting.

5/3/1: Bench Press Week 1

All Notation: Weight x Reps x Sets.  All numbers in parenthesis are 1RM of computed max before conversion. 

Flat Bench Press (180): 75x5, 90x5, 105x5, 120x5, 130x5, 140x7 (Rep Out)

Close Grip Bench Press: 105x12, 105x10

Superset:
Assisted Chinup (Light/Monster Mini Band): 4 sets of 5
DB Rows (Elbows Out): 40x8, 40x7, 40x6, 40x5

Superset:
Barbell Shrug: 105x10x4
DB Hammer Curls: 25x8, 25x7, 25x6, 25x5

Treadmill: 30 minutes, interval, max speed 4.0 MPH, max incline 6.0

Shoulder Day

All Notation: Weight x Reps x Sets

Nautilus Nitro Laterals: Worked up to 110 pounds for a 6rm

Hoist ROX Shoulder Presses: 104x5x5


Hoist ROX Wide Lat Pulldown: Worked up to  126 pounds for a 4RM


T-Bar Row (Low Handles): worked up to a 100-lbs 5rm and a 115-lbs 2rm.


Superset:
Hoist Machine Shrugs (Neutral Grip): 90x10x3
DB Curls: 20x9x3

Precor AMT 835 Adaptive Motion Trainer: 30 minutes, Interval Setting. 

Squat Day

All Notation: Weight x Reps x Sets

12" SSB Low Box Squat w/2-Pr of chains: 140x2x12.  Since I tested on Friday for this movement, and tested heavy on deadlifts on Tuesday, then I did these light.  It has been so long since I have done speed work that I forgot how much like cardio this could become - - - rest periods were 60 seconds.  These were supersetted with single leg calf raises.

Glute Ham Raises: 6 sets of 5.  Goal was 30 reps.

16" Lateral Crossover Step-Up: 3 sets of 8 each leg.

Romanian Deadlifts: 140x10x3.

30 minutes on the treadmill, walking on a hill profile.  I was drenched and panting by the end of it.  I'm sure the leg workout had something to do with it.

Bench Press Day

All Notation: Weight x Resps x Sets

Flat Bench Press w/1-Pr Chains: 75x3, 90x3, 105x3x8.  Since I tested to a heavy 5rm on Wednesday, I decided to do this today. 

Close Grip Bench Press: 90x15, 90x12

Superset:
Assisted Chinup (Light/Monster Mini Bands): 1 set of 5, 3 sets of 4.
DB Rows (Elbows Out): 40x7, 5, 5, 4 reps

Sled Sprints: 2 of them with 90 total pounds.  Each one was a sprint backwards, then I turned the belt around and sprinted forwards.  almost two months ago, I could do 6 of these.  Now, two made me so physically uncomfortable that I had to stop. 

Superset:
SSB Behind The Back Shrug: 100x8x4
DB Hammer Curls: 20x10x4

Elliptical Trainer: Interval setting, Level 5, 30 minutes

SSB Low Box Squat Test

12" SSB Low Box Squat: worked up to a 240 pound triple, rested 5 minutes, then got a 270 pound double.  And that was it.

Ende Neu

Hoist ROX Shoulder Press: Worked up to 111 for a 5RM and a 125 lbs single.

Assisted Pullup (Light/Monster Mini Bands): Sets of 5, 5, 4, 4 reps

Hoist T-Bar Row (Elbows In): 85x8x4

Incline Laterals: 75x9, 75x8, 65x8, 65x7

Superset: Machine Shrugs (Neutral Grip): 90x9x3
                DB Curls: 20x9x3

Superset: Decline Situps: Sets of 10, 10, 9 reps
                DB Hex Holds: 3 holds with a 20-lbs DB

Precor AMT 835Adaptive Motion Trainer: 30 minutes, Interval Setting.  Heartrate was mostly in the 160-180 range.  Yeah, I'm out of shape.  It took a minute to get a handle on the motion of ththing but once I did, it kicked my ass proper.

Conventional Deadlift test

Conventional Deadlift: Worked up to a 295 triple, and a 315 single.  Sad, but the good news is that I was able to triple 235 with a double overhand grip.  So my left arm is starting to get its grip back.  Of course, I'm being guarded about that.

Flat Bench Press: Worked up to a 160 pound 5rm.  Equally sad, and the way the reps went I'm beginning to think that getting my strength back is not the only issue.  My speed is horrible.