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Old 01-09-2014, 04:29 PM   #21
AlteredBeast
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5/3/1 - Cycle 5, Week 2, Day 1 - Military Press

Warmup
20kg x 5
30kg x 5
40kg x 3

5/3/1
50kg x 3
57.5kg x 3
65kg x 3 + 3 = 6 reps
67.5kg x 2
67.5kg x 2

Boring But Big
32.5kg x 10
32.5kg x 10
32.5kg x 10
32.5kg x 10
32.5kg x 10

Facepulls
15kg x 10
15kg x 10
15kg x 10
15kg x 10
15kg x 10

Seated low row
50kg x 10
50kg x 10
50kg x 10
50kg x 10
50kg x 10

Barbell Curls
35kg x 7
35kg x 7
35kg x 7

Stretching
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Old 01-13-2014, 02:18 PM   #22
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5/3/1 - Cycle 5, Week 2, Day 2 - Deadlift

Warmup
70kg x 5
90kg x 5
110kg x 3

5/3/1
122.5kg x 3
140kg x 3
157.5kg x 3 (did not do AMRAP on this set)
170kg x 1
180kg x 3 Rep PR

Boring But Big
80kg x 10
80kg x 10
80kg x 10
80kg x 10
80kg x 10
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Old 01-14-2014, 11:57 AM   #23
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5 x 5 Squat

Warmup
20kg x 5
60kg x 5
80kg x 5

5 x 5
105kg x 5
105kg x 5
105kg x 5
105kg x 5
105kg x 5

Still nice and easy at this point.

Push Press
60kg x 3
60kg x 3
60kg x 3
60kg x 3
70kg x 1
80kg x 3
80kg x 3
80kg x 3

Facepulls
15 x 18kg
15 x 18kg
15 x 18kg
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Old 01-14-2014, 03:30 PM   #24
BendtheBar
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Solid work man, keep driving on!
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Old 01-15-2014, 01:50 AM   #25
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Wow that's a lot of volume. Great stuff.

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Old 01-15-2014, 01:26 PM   #26
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Great work...very strong stuff. Keep on trucking
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Old 01-15-2014, 01:53 PM   #27
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solid work
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Old 01-16-2014, 04:28 AM   #28
AlteredBeast
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Join Date: Dec 2013
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Quote:
Originally Posted by BendtheBar View Post
Solid work man, keep driving on!
Thanks BtB!

Quote:
Originally Posted by mrbrown55 View Post
Wow that's a lot of volume. Great stuff.
Thanks, I used to skip the Boring But Big sets alot of the time in the past, which resulted in not enough volume.

Quote:
Originally Posted by Braveone View Post
Great work...very strong stuff. Keep on trucking
Thank you Braveone, I intend to!

Quote:
Originally Posted by J_Byrd View Post
solid work
Cheers!

Training from yesterday:

5/3/1 - Cycle 5, Week 2, Day 3 - Bench press

Warmup
20kg x 5
40kg x 5
60kg x 3

5/3/1
72.5kg x 3
82.5kg x 3
92.5kg x 3 + 4 = 7 reps

Boring But Big
60kg x 10
60kg x 10
60kg x 10
60kg x 10
50kg x 10

Facepulls
18kg x 15
18kg x 15
18kg x 15
18kg x 15

Triceps Pushdown
18kg x 10
18kg x 10
18kg x 10
18kg x 10

Seated Row
50kg x 10
50kg x 10
50kg x 10
50kg x 10

Notes: Bodyweight is down to 217lbs. Bench not great today, or last week for that matter, but I expect it will be slow to pick back up after the month long break from training in December.

5/3/1 Squats tomorrow night.
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Old 01-16-2014, 10:49 AM   #29
BendtheBar
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Solid work, especially while cutting.
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Old 01-17-2014, 03:47 PM   #30
AlteredBeast
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Join Date: Dec 2013
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Quote:
Originally Posted by BendtheBar View Post
Solid work, especially while cutting.
Thanks, it's not really an intentional cut, just seems to have happened since cleaning up my diet a little in the new year - more for budget reasons than anything else!

Today's training:

5/3/1 - Cycle 5, Week 2, Day 4 - Squat

Warmup
53kg x 5
60kg x 5
80kg x 5
100kg x 3

5/3/1
110kg x 3
127.5kg x 3
142.5kg x 3 + 2 = 5 reps
142.5kg x 3
142.5kg x 3
142.5kg x 2

Boring But Big
100kg x 10
100kg x 10
80kg x 10
80kg x 10
80kg x 10
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