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  • Week 3 Cycle 1 of 5/3/1

    Squats felt pretty weak today, most likely because I played tennis for two hours yesterday.. oops. Shouldn't do that before squats day, or deadlift day really. I am also going to be doing more accessory stuff in the next few weeks leading up to my wedding in July, for vanity sake. I am sure my fiance will appreciate that haha.

    Anyway here was today's workout:

    Squats: 165x5 , 190x3 , 210x5
    Bench: 115x5 , 130x3 , 145x7

    Chin-ups: BW x 10/9/6 (was aiming for 3x10) supersetted with:
    Back Raises: 25lbs x 15/10/10

    Dumbbell Incline Bench: 40s x 8/8/8/8 supersetted with:
    Barbell Curl : 45lb bar x 8/8/8/8

    Comment


    • Intensity Squats: 370 x 4 (f), 370 x 2. The end of my run on 5's. Going to 2 x 3 next week @ 375. On the bright side, I 4-repped a weight just 10 lbs below my meet PR.

      Volume Press: 135 x 5 x 5

      Deadlift in Oly Shoes: 415 x 3 x 2

      Curls: 65 x 10 (elbow is a little inflamed. This usually helps. TBD)
      The Champagne of Beards

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      • Leg Curl 30/30/30 but with an extra 30 sec neg at end.
        Leg Extension 30/30/30 but with an extra 30 sec neg at end.
        Leg Press 30/30/30 but with an extra 30 sec neg at end.
        Bulgarian Squat x 1 set including static holds

        Shoulder press m/c 30/30/30
        Lateral m/c slow reps x 2 sets
        Rear Lateral m/c 30/30/30

        Tricep Pushdowns 30/30/30

        Calves

        Comment


        • Originally posted by RichMahogany View Post
          Deadlift in Oly Shoes: 415 x 3 x 2
          )
          How was it? I deadlift in barefoot shoes or socks. This would def feel different.


          Sent from my iPhone using Marks Daily Apple Forum

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          • Originally posted by edennperez1 View Post
            How was it? I deadlift in barefoot shoes or socks. This would def feel different.
            I like lifting in socks or NB Minimuses a lot better. It's much harder for me in the Oly shoes.
            The Champagne of Beards

            Comment


            • Started second week of 5/3/1. Started doing squats as the 5/3/1 routine and moved leg press to assistance.

              Exercise Reps Weight

              Box step-ups with dumbbells 1x10 30 - -
              Squats 3x10 150 170 190
              Leg Press 3x10 490 490 490
              Leg Press 1x20 450 - -
              Hamstring curls 2x10 135 135 -
              Machine chest press 3/3/3 110 125 140
              Dumbbell incline press 5x10 45 45 45 45 45
              Dumbell front raises 3x10 30 30 30
              Machine rows 3/3/3 130 145 165

              Comment


              • squat: 3 sets, 5 reps, 180

                overhead press, 3 sets, 5 reps, 100

                deadlift 65x10, 155x8, 205x5 245x5

                Comment


                • About an hour of tennis with my son.

                  Want some sprints? First...be bad at tennis. Next take your seven year old and play the game..."don't let the ball stop" disregarding any and all tennis rules. Works best when you can play across three courts.

                  Comment


                  • Originally posted by Neckhammer View Post
                    About an hour of tennis with my son.

                    Want some sprints? First...be bad at tennis. Next take your seven year old and play the game..."don't let the ball stop" disregarding any and all tennis rules. Works best when you can play across three courts.
                    Sounds like how I play tennis! Ha. I'm getting better now after playing a few times this summer having never played before, but still lots of sprinting

                    Sent from my SCH-I535 using Marks Daily Apple Forum mobile app

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                    • Warm up and stretch

                      BENCH - 1 X 200 X 5
                      2 X 205 X 5
                      1 X 205 X 3
                      1 X 210 X 1

                      DEADS - 1 X 275 X 5
                      1 X 280 X 2

                      Cool down and stretch

                      Comment


                      • Sprints
                        All time high weight 262 lbs
                        Primal since Spring 2012
                        Start PB Weight: 240 lbs ish
                        Current Weight: 220lbs ish
                        Goal Weight:190-200 lbs
                        All on a 6ft. 1/2 inch frame.

                        I can't wait to meet my abs for the first time in my life. We gotta lot of catching up to do.

                        I love this way of eating and hope to be able to help others.

                        Comment


                        • Machine chest press 30/30/30 x 2 sets
                          Dip Machine 30/30/30
                          Tricep pushdowns on Free-motion machine 30/30/30 then one regular set
                          Hammer Pullover 30/30/30 x 2 sets

                          Some Abs and some forearms.

                          Comment


                          • Squats
                            255 x 6
                            275 x 4
                            295 x 2
                            315 x 2

                            Played with some overhead squats with dumbbells

                            10 Minute AMRAP
                            5 Overhead Squats @ 95lbs, 5 Barbell Burpees
                            10/10
                            15/15
                            14 of 20 OHS

                            Worked on squat snatching the weight for my first rep of OHS, really helped for volume. Overhead squats have been a real problem for me due to years of benching and not working mobility so it felt good to make some progress today.

                            Comment


                            • High Bar Back Squat:
                              1x10x135
                              5x5x185
                              3x3x205
                              5x8x155
                              1x10x135 > 2 sec pause squats ATG.

                              1 legged and 2 legged standing calf raises.

                              Weighted pullups > 6x5x22.5.
                              Age: 70
                              Ht: 5'8"
                              Wt: 166
                              BF: 9%

                              Everybody wanna be big, but don't nobody wanna lift no heavy-ass weights! - Ronnie Coleman

                              Comment


                              • Whole bunch of bench press, overhead press, later raises, and push ups. Mama is worked!


                                Sent from my iPhone using Marks Daily Apple Forum

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