Military – 3 sets of 8-12 reps
Pushdowns – 5 sets of 12 reps
DB Alt Curl – 20′s x 30 (15 each), 35′s x 24 (12 each), 45′s x 20 (10 each)
Lat Raise (w/straps – thumbless) – 45′s x 10-12 /ss/ 20′s x fail – 4 sets total
Deadlift Skull Crusher – 90 x 8-12 x 3 sets
Cable Curl – 3 x 15
Upright Row – 2 x 15
Tricep Ladder – 3 x fail
Dumbell Bench:
65′s x 10
85′s x 10
85′s x 10
65′s x 7 – drop set
25′s x 8 – drop set
Incline Barbell: 3 x 10
Dips: 3 x 10
Crossovers: 3 x 15
Squat – worked to 290 x 8 PR
Assistance: DC Style
Squat – 205 x 20 (widowmaker)
Calves – RP – 20-25 total
Cable Leg Curl – 15-20 total
Deadlift: 270 x 3 / 310 x 3 / 345 x 5
Assistance:
DB Rows (RP): 105 x 9/5/8 = 23 total
DB Row: 50lbs – 2 x 15
Rope Row: 2 x 15-20
Calves – 2 x 15-20
Lunges – 2 x 12-15
Band Leg Curl – 2 x 15-20
Good workout, this is an example of what I’ll be doing starting next week.
Can’t remember what all I did for legs Monday
Squat: worked to 275 x 5
Assistance: squat/GHR/Calves
Wednesday:
Bench: worked to 235 x 3 – felt very heavy and hard
My bench is really creeping down, which is weird, but my deadlift is moving up, which is good, and my squat remains the same (nuetral). I’m deadlifting tomorrow and really looking forward to it. I will probably resume training 4 days per week starting next week, throwing in some military presses.
Deadlift: worked to 325 x 8
Assistance:
Good Mornings – 3 x 8-12
Chins (wide) /SS/ Nuetral Pulldowns – 3 x 8-12
Cable Pullovers – 3 x 15-20
T-Bar Row – Pyramid Up and strip setted down
Rope Rows – 2 x 20-25
Rear Delts/Guns – circut of 12-15 for 3 sets
This was some great deadlifting, if I remember this is within 2-4 reps of all time Pr’s. Once i get 15-20lbs more for 8-10 reps then I’ll really be getting somewhere. My deadlift seems to be going up now (first it was squat/bench) now that deadlifts are on the rise I don’t expect much gains on squat or bench so I may take it a bit easier on them for the time being. My form is really improving. Before I was jerking weight too much or rounding back problems now It seems great and im much more explosive and strong with leg drive.
Well I won my unemployment battle! and due to the econonimc stimulus I receive more. I’m a happy man now.
Bench – 220 x 8
DB Bench – (65′s) – 3 x 8-10
Uprights – 5 x 10
Pushdowns – 5 x 10
Squat: 5/3/1:
worked to 260 x 5 (hips were VERY tight and had no mobility so I just did the regualar set/reps)
Assistance: Boring But Big
Squat – 5 x 10
GHR – 6 x 10
Calves – 6 x 15-20
Abs/Neckwork
Deadlift: 5/3/1
280 x 5 – felt heavy as fuck
320 x 3 – felt heavier
355 x 5 – went smooth! PR
Assistance:
Dumbell Kroc Row – 125 x 12 PR
Some chins
I was very happy with deadlifts for once and actually got some reps that i’m looking for. Had some great dumbell rows too. I knew switching my workouts to more at home (The Dungeon) would bring me some goodness. Neither of these or any of my PR’s right now are ALL TIME personal records but more records for this recent 5/3/1 training cycle. Alothough as I start inching closer I may begin breaking my all times pretty soon. Anyways I’m feeling pretty strong at home and fairly week at the gym. I took it easy on my bench workout yesterday and actually hit the hooks on the 4th rep of bench so that fucked me up and I got 5 and called it good. I was planning an all or nothing workout today, since I got my goal of 5 reps on deads I just did the dumbell rows to see how much stronger I truly was at home and 125×12 was no joke so I was very happy. Did’nt even really do much after that. I’m taking the next 4 days completely off and starting up again next week. Not bothering with a full de-load week since I just need recovery and not maintanance.
