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 Dbunch 2012-2013 log
« Thread Started Today at 2:25pm »  

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I had some really great success with 5/3/1 last year so I’m going to try it again. I changed up my routine a little because I was never happy with the volume I was doing. It’s basically the same program on the 5 and 3 days I will do my 3 set x3 so it will look something like this
Warm up
1x5@ 65%
1x5@75%
3x5@85%

I’ve also change up my days, Sunday is bench, Monday, Squats Wednesday presses, and Thursday Deads. This way I can be doing my benching with the group and get some critiquing on my form work etc.

Sunday, July 29th 2012 New Program
RC warn up
Bench
2x5@135
1x5@165
1x3@185
3x3@210

DB Presses
1x15@40
1x15@50
1x14@60

DB Curls
4x10@40

Lat pull-downs
4x15@70

Close Grip Bench
4x15@95

Monday, July 30, 2012
5/3/1

Squats
1x5@160
1x5@200
1x5@240
1x3@280
1x3@320
3x3@360

Good Morning
4x8@205

Wednesday, August 1, 2012
5/3/1 – Pressing

Strict press
1x5@70
1x5@85
1x5@100
1x3@120
1x3@135
3x3@150

Standing DB Press
1x20@40
2x12@40
1x11@40

Face pulls
5x20@70 (To light)

Triceps press
3x20@100

Close grip lat pull-down
3x15@100

Notes: Today was a tough day. I slept on my wrist wrong last night and it hurt like the dickens this morning but I still managed to get everything done that I wanted to I just had to wrap my wrists a little tighter than usually.  So far I like the new routine. I like the volume that it is adding to my workout.

Thursday, August 02, 2012
5/3/1 Deadlift
1x5@195
1x5@245
1x5@295
1x3@345
1x3@395
3x3@445

Bent rows
3x15@160

DB Shrugs
3x10@90s

Note: The first week down. I’m going to take a few days off to go back to my high school reunion.  I’ll Be back at it on Monday.

Bench
RC Warm up (10 minutes)
2x5@135
1x5@150
1x5@175
3x5@220

Wide Grip Bench
4x20@95
Notes: I may go back this afternoon and do some back and arm work. We’ll see I have a lot of choirs to do around the house having been gone all weekend.  I wasn’t supper impressed with my training this morning but it could be due to the fact that I drove over 1800 miles this weekend.

Tuesday, August 07, 2012
5/3/1 Cycle 1, Week 2 – Squats

Squats
1x5@160
1x5@200
1x5@240
1x5@260
1x5@300
3x5@340

DB Stiff Deadlift
3x10@80s

Notes:  you know it was a good squat day when you sit in the locker room waiting for your quads to stop quivering.

Thursday, August 09, 2012
5/3/1 cycle 1, week 2 – Pressing

Strict press
1x5@70
1x5@85
1x5@100
1x5@110
1x5@125
3x5@145

Standing DB Press
3x15@40s

Triceps press
1x15@80
3x15@100

DB Curls
3x10@40s

Face Pulls 
3x20@100

Notes: everything went well this morning. I was just trucking through my workout and I actually added the DB curls and Face pulls as an afterthought to fill time.

Friday, August 10, 2012
5/3/1 Cycle 1, Week2 – Deadlift

Deadlift – Double overhand
1x5@195
1x5@245
1x5@295
Deadlift 
1x5@320
1x5@365
3x5@415

Seated rows 
1x20@120
1x15@140
1x11@140

Notes: The 5 week should be a light week – but given my new volume program I’m starting to think it may be my heavy week. As I said yesterday it too early to call but so far I like how I feel.

RC Warm-up
Bench
3x5@135
1x5@175
1x3@200
3x1@220

Wide grip bench 
1x20@100
2x20@110
1x12@110

Triceps pulls
3x15@100

Triceps pull down
3x15@60

DB curls 
3x10@45