Foundation of Fitness

[ddog171]

5/3/1
Cycle 8 Week 4 Workout ¾ DELOAD
10/25/2012

Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
75 Double leg

Squats
1 x 10 x 45
1 x 5 x 135
1 x 5 x 175
1 x 5 x 205


3 x 8 of 24” box jumps (done between the first three warmup sets)

Seated Calf Raises
5 x 12 x 65

Bench
1 x 10 x 45
1 x 5 x 120
1 x 5 x 155
1 x 5 x 185

Pendlay Rows
3 x 10 x 135

Conditioning
3 sets of the following circuit

Run 1 lap (1/9 mile)
15 pushups
Run 1 lap (1/9 mile)
10 pike sit ups

Boring deload workout, last of this cycle. On to Cycle 9 and heavier weights!

[HARRYBEAST]

I am deloading too. It sucks

[ddog171]

I am deloading too. It sucks

Yes it does, but it gets my fired up to hit a new cycle and lift heavy again.

[HARRYBEAST]

Yes it does, but it gets my fired up to hit a new cycle and lift heavy again.

Hell yeah I am just getting ready for cycle 5. I am ready to go too.

[jshaw5]

Some nice benching and squats this last cycle, getting close to 3 and 4 plates, respectively.

[Jasonk282]

Nice deload...I hate them though.

[ulsak]

meh, my deload awaits next week. Oh, well, it has worked so far so. Going to try those box jumps, too

[Juggernaut0]

Can't wait to see some heavy azz weights goin up again! Enjoy the deload.

[ddog171]

meh, my deload awaits next week. Oh, well, it has worked so far so. Going to try those box jumps, too

I am actually liking the box jumps a lot. Goal is to get to 3 sets 10 with the 24 inch box and then try my luck at the 36 inch box. We will see how that goes.

[ddog171]

5/3/1
Cycle 9 Week 1 Workout 1
10/29/2012

Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg

Press
10 x 45
5 x 70
5 x 85
3 x 105
5 x 115
5 x 135
6 x 150

These felt light today and I had about 1 or two more left in me, but I had to rack it as I felt a pinch in my chest during the 4th rep. Feelings like a slight muscle strain but nothing too bad, dips worked it out and it feels ok now. Hopefully it will be fine tomorrow when I wake up also.


Dips
12 x BW
9 x BW
7 x BW
7 x BW
5 x BW

40 total reps.

Chins
2 x 6 x BW
3 x 5 x BW

Tried to get three sets of 6 but I did not have it in me.

Push ups
25
20

The last set of 20 were a grinder. Triceps and shoulders were spent.


Conditioning
8 x 1:00 at 8.6/1:00 at 3.0 (1% incline)

Not too shabby.

Good workout before we Hurricane Sandy gets here. Right now it is just windy, and we are only suppose to get gusts to 55 MPH with about 2 inches of rain/snow mix. I will take this over what the east coast and the mountains will get. Stay safe out there!

[jshaw5]

Solid pressing man, hope the pec is ok. Yeah the northeast is supposed to get hammered, but judging by some of the maps I've seen, it might actually loop around us here in CT.

[ddog171]

5/3/1
Cycle 9 Week 1 Workout 2
10/30/2012

Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg


Deadlift
5 x 135
5 x 205
3 x 245
5 x 265
5 x 310
6 x 350 PR

Puts my estimated 1rm at 420, I will take it.

Standing Leg Curls (1 leg)
5 x 10 x 45

Hams were feeling these by the last set.

Pike Sit ups
5 x 10

I will increase these by 2 reps/set next week.

Standing Calf Raises
5 x 12 x 145

Conditioning
5 minutes on the treadmill at 6.7 pace @ 1% incline. (.55 miles)

Wasn’t really feeling this run. And I do not know how much this did for me in the area of conditioning. Need to suck it up and do it.

[ddog171]

Cycle 9 Week 1 Workout 3
11/01/2012

Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg

Bench
1 x 10 x 45
1 x 5 x 120
1 x 5 x 150
1 x 3 x 180
1 x 5 x 195
1 x 5 x 225
1 x 5 x 260

Bench felt solid today. No complaints as I will take 5 solid reps.

Rows
3 x 10 x 155

These were tough. Might have to think of a way to progress these, maybe go like this next cycle:
Week 1: 8 reps
Week 2: 9 reps
Week 3: 10 reps
Week 4: Deload
Next cycle, add 5 lbs and start at 8, kind of like a modified All Pro’s routine.

Pushups
5 x 15

75 total reps. Met my first goal on these, now on to 5 x 20 and ultimately 5 x 25!


Pullups
3 x 6 x BW
2 x 5 x BW

Conditioning
8 x 1:00 @ 8.6/1:00 @ 3.0/ 1% incline

Great workout today. Feels good!

[HARRYBEAST]

Nice Benching!

Just remember the core lift is what counts and do whatever helps improve that the most.

[mjp202]

Nice session start to finish. Jump rope warmup, calisthenics, and interval running adds up to some solid conditioning work.

[jshaw5]

Nice deadlifts and benching man.

Just remember the core lift is what counts and do whatever helps improve that the most.

This. I finally started reading the 5/3/1 book last week. One thing that definitely stuck out is that accessory work is accessory work and you have to treat it as such. Accessories are done to help with the main lifts, target weaknesses, gain muscle, etc. It's not like the main lifts where your goal in squatting is to squat more. The All Pro style of progression will probably work well for you, but I would do it by feel rather than going for specific weight/reps each time. If you're rowing 155 and you feel like you're working hard to get 10 reps and you don't know if you'll get 8-10 reps with 160, do 155 again.

[ddog171]

5/3/1
Cycle 9 Week 1 Workout 4
11/02/2012

Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg

Squats
1 x 10 x 45
1 x 5 x 140
1 x 5 x 175
1 x 3 x 205
1 x 5 x 225
1 x 5 x 260
1 x 6 x 295

3 x 9 of 24” box jumps (done between the first three warmup sets)

I think out of all the workouts in 5/3/1, the 5 week squat workout is the toughest for me. I only got 6 today, and I have crushed 320 for 6 two weeks ago. It is amazing but I use to 3 x 5 at this weight and I was fine. I guess the change and workout and not squatting 2-3 times a week takes it toll.

Lunges
5 x 14 x BW (7 each leg)

I will go to 16 next week.

Seated Calf Raises
5 x 12 x 75

Pullups
4 x 6 x BW

Decline Situps
5 x 15


Conditioning
15 minute run at 6.0 @ 1% incline

After the squats, lunges and calf raises, this was harder than expected. I was sweating like crazy afterwards. Like I said, this 5 week squat workout is a battle.

[ddog171]

5/3/1
Cycle 9 Week 2 Workout 1
11/05/2012

Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg

Press
10 x 45
5 x 70
5 x 85
3 x 105
3 x 125
3 x 140
5 x 160

Wanted 6 put only got 5. Not too bad as it is still +2 over the required reps.


Dips
4 x 10 x BW
1 x 6 x BW

46 total reps. I will do sets of 10 until I can get 5 x 10 and then I will add more reps on top.

Chins
4 x 6 x BW
1 x 5 x BW



Push ups
25
23

Conditioning
9 x 1:00 at 8.6/1:00 at 3.0 (1% incline)

Good workout to start the week.

[HARRYBEAST]

Have you ever looked into the PL version?

Nice pressing!

[ddog171]

Have you ever looked into the PL version?

Nice pressing!

Yes, will most likely start that version in the spring.

[HARRYBEAST]

Yes, will most likely start that version in the spring.

Good deal. I am a huge fan of it

[jshaw5]

Have you ever looked into the PL version?

Nice pressing!

Cliffs on difference between regular and PL 5/3/1?

Strong pressing man.

[ulsak]

Cliffs on difference between regular and PL 5/3/1?

Strong pressing man.

agree 100% on pressing, gj ddog!

The PL version really goes deep into the technical and competitive aspects of powerlifting.

[ddog171]

Cliffs on difference between regular and PL 5/3/1?

Strong pressing man.

Haven't read it yet but from what I take is you go 3/5/1 instead of 5/3/1 (weeks) and on the 3 and 1 week you do heavy singles up to your training max.

[Juggernaut0]

Nice pressing yo.

Haven't done SOHP in a while now. If I can at least do my BW, I'll be happy (for now).

[ddog171]

Nice pressing yo.

Haven't done SOHP in a while now. If I can at least do my BW, I'll be happy (for now).

If you can do your body weight, that would be impressive. My goal is to get to 225 on this.

[Jasonk282]

5/3/1
Cycle 9 Week 2 Workout 1
11/05/2012

Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg

Press
10 x 45
5 x 70
5 x 85
3 x 105
3 x 125
3 x 140
5 x 160

Wanted 6 put only got 5. Not too bad as it is still +2 over the required reps.


Dips
4 x 10 x BW
1 x 6 x BW

46 total reps. I will do sets of 10 until I can get 5 x 10 and then I will add more reps on top.

Chins
4 x 6 x BW
1 x 5 x BW



Push ups
25
23

Conditioning
9 x 1:00 at 8.6/1:00 at 3.0 (1% incline)

Good workout to start the week.

Nice pressing. How are you liking the BW template?

[ddog171]

5/3/1
Cycle 9 Week 2 Workout 2
11/06/2012

Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg


Deadlift
5 x 165
5 x 205
3 x 245
3 x 285
3 x 330
4 x 370

Standing Leg Curls (1 leg)
5 x 10 x 50

Pike Sit ups
5 x 12

Standing Calf Raises
5 x 12 x 165

Conditioning
Did not do.

Got to the gym later than usual, so I did not have as much time as I normally do, left out the conditioning and pull ups. Deads felt good, and the leg curls got my hamstrings burning.

[ddog171]

Nice pressing. How are you liking the BW template?

So far, I like it alot. Keeping my rest between sets on the assistance to 1 minute. I will continue on this template until I get my weight down to 215, and then I will most likely do the powerlifting routine. This should happen sometime around early spring/late winter.

[Jasonk282]

So far, I like it alot. Keeping my rest between sets on the assistance to 1 minute. I will continue on this template until I get my weight down to 215, and then I will most likely do the powerlifting routine. This should happen sometime around early spring/late winter.

Sounds like a good plan.