Friday, October 28, 2011

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

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