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Old 11-24-2011, 10:33 AM   #11
Off Road
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Default Thursday, November 24, 2011

Bench Press
110 lbs x 5 reps
135 lbs x 5 reps
165 lbs x 5, 5, 5

Just one more break-in workout left. Next week I can lift for real. Can't wait.
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Old 11-25-2011, 05:59 PM   #12
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Default Friday, November 25, 2011

Deadlift
180 lbs x 5
225 lbs x 5
270 lbs x 5
290 lbs x 5
335 lbs x 5
380 lbs x 5 reps

Deadlift
270 lbs x 10
270 lbs x 10
270 lbs x 10

Sit-ups
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Prowler Pushes
80 lbs x 20 yards up and 20 yards back
125 lbs x 20 yards up and 20 yards back
170 lbs x 20 yards up and 20 yards back
215 lbs x 20 yards up and 20 yards back

Notes:
I was feeling real good today, just a slight sinus blockage, but overall I feel great. So, I decided to go ahead and start pushing the intensity a little. It felt really good to work hard but my conditioning is absolute crap! It'll get better...
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Old 11-25-2011, 06:06 PM   #13
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Looks good to me. One set of 10 reppers would have put me down.
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Old 11-25-2011, 06:20 PM   #14
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Good work.

LtL
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Old 11-25-2011, 07:31 PM   #15
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Default

Quote:
Originally Posted by BendtheBar View Post
Looks good to me. One set of 10 reppers would have put me down.
I have it set up kind of weird. Decreasing intensity like this:
5s week ix 60% 3 x 10
3s week is 50% 4 x 10
531 week is 40% 5 x 10

Quote:
Originally Posted by LtL View Post
Good work.

LtL
Thanks LtL, it feel good to be back in the saddle.
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Old 11-27-2011, 02:46 PM   #16
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Default Sunday, November 27, 2011

Finally getting started...

5/3/1 - Cycle 1 - Week 1

Seated Press
75 lbs x 5
90 lbs x 5
110 lbs x 5
120 lbs x 5
135 lbs x 5
155 lbs x 11 reps

Standing Press
110 lbs x 10
110 lbs x 10
110 lbs x 10 reps

Chin-ups
BW x 8
BW x 6
BW x 4
BW x 3
BW x 3

Notes:
A very good start I think. I left a few reps in the tank and everything felt smoothe and crisp. Energy levels are decent. Nice to finally get started.
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Old 11-27-2011, 03:01 PM   #17
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looks like a good start there buddy 155 x 11 is pretty beastly mate

CArl.
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Old 11-27-2011, 03:03 PM   #18
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Default

I fired being tired.

Being at my best, is hired.

I then aquired inspired.

ROCK ON!

Smooth and crisp, is cool.......

Keep steppen' up, my brother.
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Old 11-27-2011, 03:32 PM   #19
BendtheBar
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Default

Quote:
Originally Posted by Off Road View Post
I have it set up kind of weird. Decreasing intensity like this:
5s week ix 60% 3 x 10
3s week is 50% 4 x 10
531 week is 40% 5 x 10

Thanks LtL, it feel good to be back in the saddle.
Looks solid. I have a hard time hitting 5x10 @ 50% for quite a few lifts. That looks like something that might work better for me if I ever ran it.
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Old 11-27-2011, 03:36 PM   #20
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Solid start, best of luck!
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