Thursday, January 30,2014
III Week 1
Squat
5x300
5x345
10x390 (capped)
That was it. By the time I got back from my meeting today I had
literally 15 minutes to train before my daughter's basketball game. The
10 rep set felt more like a 20 rep set due to rushing through the
session. Got it all done though - Squat and Leave and eat Ibuprofen.
Thursday, January 30, 2014
Wednesday, January 29, 2014
Bench 5/5/5
Wednesday, January 29, 2014
Triumvirate Week 1 - 5/5/5
Bench (TM 300)
5x195
5x225
15x255 (PR)
Barker 18x255 PR
Hammer Strength Incline Press
3 sets
Bi/Tri Super Set
Bi's 20,15,10 reps
Tri's 20,20,20
and the usual miscellaneous mobility, bands, med ball stuff throughout.
Triumvirate Week 1 - 5/5/5
Bench (TM 300)
5x195
5x225
15x255 (PR)
Barker 18x255 PR
Hammer Strength Incline Press
3 sets
Bi/Tri Super Set
Bi's 20,15,10 reps
Tri's 20,20,20
and the usual miscellaneous mobility, bands, med ball stuff throughout.
Tuesday, January 28, 2014
Dead and Press 5/5/5
Tuesday, January 28, 2014
Classic III Template
5/5/5 Week
Deads (475 TM)
5x315
5x355
10x405 (capped set)
Press (190 TM)
5x125
5x145
10x165 (capped set)
Pulldowns
3 sets of 15 reps
The usual mobility throughout.
My version of the classic Triumvirate is:
3 days per week
3 exercises per day
3 working sets per exercise
This has always been my favorite template.
Classic III Template
5/5/5 Week
Deads (475 TM)
5x315
5x355
10x405 (capped set)
Press (190 TM)
5x125
5x145
10x165 (capped set)
Pulldowns
3 sets of 15 reps
The usual mobility throughout.
My version of the classic Triumvirate is:
3 days per week
3 exercises per day
3 working sets per exercise
This has always been my favorite template.
Thursday, January 16, 2014
Bench - Squat
Thursday, January 16, 2014
Bench
5xbar,60,95,135,150,185
3x210,240
1x270
PR Set
11x300 (PR)
Squat
5xbar
3x95,140,185,230,275,320,365
1x410
PR Set
5x455 (needed 7)
I would have liked the squat PR but no way today, the 5 reps were horrible as it was.
Bench
5xbar,60,95,135,150,185
3x210,240
1x270
PR Set
11x300 (PR)
Squat
5xbar
3x95,140,185,230,275,320,365
1x410
PR Set
5x455 (needed 7)
I would have liked the squat PR but no way today, the 5 reps were horrible as it was.
Thursday, January 9, 2014
Squats Beyond 5/3/1 Week 2
Thursday, January 9, 2014
Squats
5xBar,95,140,180,230,275
3x320,365
1x420
PR Set
5x455 (needed 7)
Jokers
Not Tonight
FSL - SSB Squats
3 sets of 5 x 245
Ass:
Chest supported rows x 1 set of 20
Throughout;
Same as usual
It was one if those everything is freakin heavy nights. My goal on squats was 5 reps - which I got - but I told myself ahead of time if I could get 5 I could get 7 - I lied, the 5th rep was a brutal mostly good morning due to my poor set up and stance. For some reason I always gravitate to a wider stance which causes me to fall forward. Once that happens I know I need to put the training wheels back on and bring my stance back in. Lucky for me my ideal stance is the width of a 45 so I just just put one between my feet and fix my stance in a few sets.
My goal for these Beyond cycles is to PR on all 4 lifts sometime during the 3 weeks so I still need to hit dead and squat PR's next week.
Squats
5xBar,95,140,180,230,275
3x320,365
1x420
PR Set
5x455 (needed 7)
Jokers
Not Tonight
FSL - SSB Squats
3 sets of 5 x 245
Ass:
Chest supported rows x 1 set of 20
Throughout;
Same as usual
It was one if those everything is freakin heavy nights. My goal on squats was 5 reps - which I got - but I told myself ahead of time if I could get 5 I could get 7 - I lied, the 5th rep was a brutal mostly good morning due to my poor set up and stance. For some reason I always gravitate to a wider stance which causes me to fall forward. Once that happens I know I need to put the training wheels back on and bring my stance back in. Lucky for me my ideal stance is the width of a 45 so I just just put one between my feet and fix my stance in a few sets.
My goal for these Beyond cycles is to PR on all 4 lifts sometime during the 3 weeks so I still need to hit dead and squat PR's next week.
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