- Public Stream
- Workout & Cardio
- Nutrition & Supplements
- Supplement Reviews
September 5, 2011 5/3/1 cycle 2, week 4 (deload) Light shoulder work Seated DB Press 3x10@50 Bent lateral DB raises 3x20@25 EZ Curls 3x10@~65 very strict Run 5K Time 38:15 Average speed 5.0!!!!!!!! New PR Today’s weight 295
Monday, September 6, 2011 5/3/1 Cycle 2, week 4 Deadlift – deload Deadlift 5x10@215 Walk 2miles @ 3.5 Bowling tonight
Thursday, September 8, 2011 5/3/1 cycle 2, week 4 – deload bench 5x10@150 Elliptical – 30 minutes
Friday, September 09, 2011 5/3/1 Cycle 2 - Week 4 – Squats, Deload Squats 1x5@135 1x5@185 5x10@225 Leg curls 3x12@90 Weight overhead side bends 3x8/Side I know I’m a day late and a dollar short on this but I love the Foam roller! OMG – I use it for 3 to 5 minutes after every workout and I feel great! LoL – it really sucks being a slow learner.
Great lifting log and great job on dropping some poundage! No matter how small, progress is progress.
Thanks, I down from 406 to 295. I want to get to somewhere between 210 to 240, hopefully by next summer. I’m also hopping to become a master lifter in the 220 class. That’s a 1476 total (unequipped). We’ll see I got a long way to go to get there. No workout today, I’m giving plasma at the ARC, I may run this afternoon well see how I feel.
Light, Pre Meet workout Open and Breamer stone Heavy and light hammer Light weight for distance Weight over bar Log – worked up to 180 for singles, My opener for next week Farmers walk 210 Tire flip Keg carry It was a good day over all, I tweaked my technique on a few events and set some PR’s. I’m feeling good about next. I might actually get a couple of 2nd and 3rd
I wasn’t sure what I was going to do this week because I have a Strongman this weekend. I’m on cycle 3 - week 1 of 5/3/1. I toyed with the idea of just making it a normal workout but I didn’t think that would be wise but I didn’t want to take another deload week either. What I eventually settled on was a condensed week of just my core moves. So, MPs and DLs on Monday, and Bench and Squats on Wednesday. Monday, September 12, 2011 5/3/1 – Cycle 3, Week 1 – Military Press / Dead Lifts Military Press Warn up 1x5@70 1x5@85 1x5@105 Working set 1x3@125 1x3@140 1x3@160 Deadlifts Warm up 1x5@175 1x5@215 1x5@260 Working sets 3x315 3x355 3x400
Nothing this morning, I did jog a mile in the pool yesterday. I plan to run this afternoon and then bench and squats tomorrow morning. After that we’ll see, I may just take the rest of the week off, then Saturday NAHA Nationals.
Good Luck in your competition!