Week 1 Workout 2 Weight: 173.4 lbs Time: 1 hour Squat
Warmup: Bx5,135x5, 190x5, 205x5B, 220x3B
205x5B
235x5B
270x5B <- 5th sorta sucked on depth. 3rd also. It was definitely more of a psychological thing than physical, I could do it, I just was worried. Rack Pulls
3x335x5 <-gonna add more ROM to these next time. Front Squats
3xBarx10 Conditioning
A bunch of boxing Workout Notes
Great workout, wish I hadn't chickened out though.
-Aaron
Manlet Sea Phoenix/Captain
"If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
Week 1 Workout 3 Weight: 173 lbs Time: 1 hour 10 mins Bench Press
*Warmup*: Bx5, 125x5, 135x5, 150x3
135x5
160x5
180x5 <- good, but didn't touch on the last two. Dumbbell Bench Press
2x55x10
2x60x10 <-should be doing 3 sets of 60 or even 4 next week Chinups
This time: 50
10,8,5,5,5,5,4,4,4 Rope Pushdown
3x80x10
90x10 Conditioning
Walking Notes: Workout Notes
Bonus: External Rotations
-Aaron
Manlet Sea Phoenix/Captain
"If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
Week 1 Workout 4 Weight: 173.6 lbs Time: N/A Deadlift
*Warmup*: Bx5, 220x5B, 240x5B, 260x3B
240lb/108kgx5B
275lb/125kgx5B
315lb/143kgx5B Glute Ham Raise
skipped Leg Press
skipped Hanging Leg Raises
skipped Conditioning
None Notes: Workout Notes
No time, just got in and got out.
-Aaron
February 25th, 2011 - Session#: 76
Week 2 Workout 1 Weight: N/A Time: 1 hour Military Press
Warmup: Bx8, 70x5, 75x5, 80x3
80x3
90x3
100x8 Incline Bench Press
2x125x5
130x5 Bent-Over Rows (Pendlay style)
3x145x6 Weighted Dips
This time: 20
6,5,5,4 <-right shoulder feels like it's taking a beating Conditioning
A little boxing Notes: Great workout.
Good workout, even though I'm working through a cold right now.
Bonus: External Rotations
-Aaron
Manlet Sea Phoenix/Captain
"If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
Week 2 Workout 2 Weight: 173 lbs Time: 35 mins Squat
Warmup: Bx5,135x5, 190x5, 205x5B, 220x3B
220x3B
250x3B
285x1.5B <- wow I just failed there.
extra form work Rack Pulls
skipped Front Squats
3xBarx10 Conditioning
Walking Workout Notes
Poor workout, wish I had done better.
-Aaron
March 2nd, 2011 - Session#:78
Week 2 Workout 3 Weight: 174.6 lbs Time: 1 hour 25 mins Bench Press
*Warmup*: Bx5, 125x5, 135x5, 150x3
150x3
170x3
190x3
Bonus form work: 135x7 Dumbbell Bench Press
55x10
3x60x10 Chinups
This time: 55
10,8,5,5,4,5,5,5,3,5 Rope Pushdown
2x80x10
90x10
90x6+extra Conditioning
Walking + some fun with Waiters Walks, Cross Walks and Farmer's Walks Notes: Workout Notes
I need to work on my bench form. I believe my setup is quite good, though I need to work on staying tight through the movement, maintaining that tightness and control, and exploding the bar up so to speak.
-Aaron
Manlet Sea Phoenix/Captain
"If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
Week 2 Workout 4 Weight: 172.8 lbs Time: N/A Deadlift
*Warmup*: Bx5, 220x5B, 240x5B, 260x3B
260lb/117kgx3B
295lb/134kgx3B
330lb/150kgx3B Glute Ham Raise
3xBWx10 Leg Press
skipped Hanging Leg Raises
2x10 Conditioning
None Notes: Workout Notes
No time, just got in and got out.
-Aaron
Manlet Sea Phoenix/Captain
"If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
Week 3 Workout 1 Weight: 174.8 Time: 50 mins Military Press
Warmup: Bx8, 70x5, 75x5, 80x3
85x5
95x3
105x4 Incline Bench Press
2x125x5
130x5 Bent-Over Rows (Pendlay style)
3x145x6 Weighted Dips
This time: 26
6,6,5,5,4 Conditioning
Some farmers walks, along with some random stuff. (chinups, pushups, rope pushdowns, etc) Notes: Great workout.
Bonus: Bat Wings
-Aaron
Manlet Sea Phoenix/Captain
"If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
Week 3 Workout 2 Weight: 175.6 lbs Time: 1 hour Squat
Warmup: Bx5,135x5, 190x5, 205x5B, 220x3B
235x5B
270x3B
300x1B <- depth sucked, I could've done better. Rack Pulls
2x335x5
365x5 <-I'll increase ROM next time. Front Squats
2xBarx10
65x10 Conditioning
a little boxing, some farmers walks, random stuff. Workout Notes
Good workout
-Aaron
Manlet Sea Phoenix/Captain
"If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
Week 3 Workout 3 Weight: 176.2 lbs Time: 30 mins Bench Press
*Warmup*: Bx5, 125x5, 135x5, 150x3
160x5
180x3
200x1 Dumbbell Bench Press
3x60x10 Chinups
This time: skipped Rope Pushdown
3x90x10 barely got the last set Conditioning
Walking Notes: Workout Notes
Didn't have much time today :/
-Aaron
Manlet Sea Phoenix/Captain
"If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
Week 3 Workout 4 Weight: 173.2 lbs Time: N/A Deadlift
*Warmup*: Bx5, 220x5B, 240x5B, 260x3B
275lb/125kgx5B
315lb/143kgx3B
350lb/159kgx1B Glute Ham Raise
3xBWx10 Leg Press
2x380x10
270x20 Hanging Leg Raises
BWx10
BWx15 Conditioning
None Notes: Workout Notes
Made up complex of KB Jerks, Suitcase Walks, Sandbag carries, Pushups, Chin-ups, Farmer's Walks.
-Aaron
Manlet Sea Phoenix/Captain
"If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
Week 4 Workout 1 Weight: 175 lbs Time: 1 hour Military Press
Warmup: Bx8,
70x5
75x5
80x5 Mobility work & Foam Rolling Conditioning
A bunch of jogging, waiter walks, farmers walks, sandbag carries, ropes. Notes: Meh. Deload week has begun.
-Aaron
Manlet Sea Phoenix/Captain
"If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
Week 4 Workout 2 Weight: 175 lbs Time: N/A Squat
Warmup: Bx5,135x5
190x5, 205x5B, 220x5B Conditioning
A medley of Boxing, KB Jerk, Pushups, Farmer's Walk, sled, and Chinups. Workout Notes
Good workout
-Aaron
Manlet Sea Phoenix/Captain
"If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
Manlet Sea Phoenix/Captain
"If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
Manlet Sea Phoenix/Captain
"If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
Week 1 Workout 1 Weight: 174.4 lbs Time: 50 mins Military Press
Warmup: Bx8, 70x5, 75x5, 80x3
75x5
90x5
100x5 Incline Bench Press
125x5
2x130x5 Power Cleans working on form, its been over a year since I've done any sort of clean or snatch movement by my memory.
2x30kgx5 Weighted Dips
This time: 28
8,6,6,8 Conditioning
None Notes: Great workout.
-Aaron
Manlet Sea Phoenix/Captain
"If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
Manlet Sea Phoenix/Captain
"If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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