Bench
135 x 8
185 x 5
225 x 5
255 x 3
275 x 2
295 x 1
305 x 1
315 x 1 (grind)
225 x 8
Goal going in was to hit 305. Last week jumped straight from 295 to 315 and missed and I knew I could hit 305. Today's 315 was just a bonus.
DB Incline
85's x 8
95'x x 8
100's x 8
Seated Cable Row
120 x 10
135 x 10
150 x 10
Lat Pulldowns
120 x 10
135 x 10
150 x 10
Plan is to take a couple days off from lifting and then start 5/3/1 again. Will use 90% of the following maxes (all recent). Plan on doing the workouts in this order:
Deadlift: 475
Press: 185
Squat: 385
Bench: 315
Starting Bodyweight: 248lbs
Haven't decided on which assistance programming to go with just yet.
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Training Log: http://forums.sherdog.com/forums/f49/new-efforts-2444391/
Watched some Dave Tate videos where he talked about lots of warm-up sets and I realized I'm very bad at jumping directly into the work sets, especially on DL. Used double over until 355, then mixed, but my mixed was off somewhat. When I reversed my mixed (common for me) it got even worse, throwing my balance off.
Leg Curls / Bridge
BW: 10/10/6/6/5
Hanging Leg Raises
BW: 6/6/5/3/3
Went at least head high.
Going to run the Body Weight Assistance for at least the first cycle.
Current BW: 245
Not sure what my original thought on moving the days around was, but I'm going to switch back to a Press/Dead/Off/Bench/Squat/Off template and continue to do my conditioning on the off days.
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Training Log: http://forums.sherdog.com/forums/f49/new-efforts-2444391/
Messed my schedule up. Wasn't my original intention to do both weights & conditioning the same day, but I'm visiting the parents tomorrow, so what the hell.
Conditioning
Couch to 5k
Workout 5: 1.87 miles (16:34 min/mile)
Best improvement as far as one workout to the next. Made a point to pick up the pace.
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Training Log: http://forums.sherdog.com/forums/f49/new-efforts-2444391/
Last set was awesome. My previous best anywhere close to this was 285x8, so it's definitely a rep PR. Absolutely wiped me out.
BW Lunges
20/16/18/16/14
Decline Situps
15/15/15/15/10
Rebounding is ****ing awesome. Only worked out 4 months in 2012 (June-Aug & Dec) and I'm already setting PR's across the board. Really focusing on my protein intake (1g/lb LBM), something I've neglected in the past.
Song I was jamming out to during my last set:
On a related note, I'm hoping to make it to Mardi Gras this year if my work schedule pans out like I hope. Never been.
Also go a call today with a job offer to come into the office (M-F) 8-5. I've never had a set schedule or had any sense of schedule.
Pros: Schedule / Home every night / Way less stressful
Cons: Massive Paycut (Little over 1/3 of what I make now)
Decision due Friday.
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Training Log: http://forums.sherdog.com/forums/f49/new-efforts-2444391/
