BruceDelaney's Workout Journal

[adamdavidson47]

Nice. 14 reps would equal death for me. lol

[brucedelaney]

Nice. 14 reps would equal death for me. lol

I should have stopped at 13 to be honest... the 14th gave me a major head rush.. LOL

[brucedelaney]

10/20/2013 - 5/3/1 Squat Workout - Cycle 2, Week 2

Squats
5x95#
5x110#
5x135#
3x155#
3x180#
11x200# (AMRAP)

Literally screamed out the last rep.. but this is 3 more reps then I got at 200# on Week 3 of the 1st cycle... Maked improvment!

Deadlifts
10x125#
10x125#
10x125#
10x125#
10x125#

Ab Work
3x10 Crunches hanging off of the 45 Degree Hyper

Bench press workout to come.

[brucedelaney]

10/20/2013 - 5/3/1 Bench Press Workout - Cycle 2, Week 2

Bench Press
5x60#
5x75#
5x90#
3x105#
3x120#
16x135# AMRAP

Another new rep record, Last cycle I only got 12 Reps at 135# and last week I only got 15 reps at 125#, strength is being gained!

Standing Press
10x60#
10x60#
10x60#
10x60#
10x60#

Barbell Rear Delt Rows
5x75#
5x75#
5x75#
5x75#
5x75#

[brucedelaney]

10/22/2013 - 5/3/1 Standing Press Workout - Cycle 2, Week 2

Standing Press
5x50#
5x60#
5x70#
3x85#
3x95#
7x105# AMRAP

Matched what I did on week 3 of the first cycle

Bench Press
10x75#
10x75#
10x75#
10x85#
10x95#

Got bored of 75# and ramped up the two last sets to 85# and 95#

Straight Barbell Curls
10x45#
10x45#
10x45#

Adding 2.5 LBS next week since I got 10 across. Which is also an improvement over last week when I got 10, 10, 8

Rated this workout an 8/10 since I didn't increase my 105# Lift

[adamdavidson47]

Nice job.

[Haydarfit]

Good luck lad.

[brucedelaney]

Nice job.

Good luck lad.

Thank you guys!

[LordGrover]

Subscribed.

Following for purely selfish reasons; I'm running about a year behind you having recently begun SL5x5. It's interesting to see your progression and helpful to see others (who were) on the same program.

Thanks for taking the time.

[Flounderbout]

Fellow 531 crew checking (rather belatedly) IN!


Some great looking progress in here Bruce - especially with those squats! Nice work!

[brucedelaney]

Subscribed.

Following for purely selfish reasons; I'm running about a year behind you having recently begun SL5x5. It's interesting to see your progression and helpful to see others (who were) on the same program.

Thanks for taking the time.

Thanks, bear in mind I've taken a few longer then usual breaks in the middle. I loved SL5x5, I just liked 531 better when I read more about it and I like the somewhat slower progression, especially being on a cut.

Fellow 531 crew checking (rather belatedly) IN!
[img]http://i1090.photobucket.com/albums/i366/flounderbout/funnies/in8_zpsfea051fa.gif[/g]

Some great looking progress in here Bruce - especially with those squats! Nice work!

Thanks, Glad to have some more people in here watching over me and keeping me accountable.

[brucedelaney]

10/24/2013 - 5/3/1 Deadlift Day -



Form tips welcome

Deadlifts
10x100#
10x125#
5x150#
3x175#
3x200#
9x225# AMRAP Could have probably banged out a couple more but was getting a head ache.. LOL

BBB Squats
5x110#
5x110#
5x110#
5x110#
5x110#

45 Degree Back Hyper-Extensions
BW+10# x 10
BW+10# x 10
BW+10# x 10

[EjnarKolinkar]

Good to see you back on the journal Bruce, best of luck!

[brucedelaney]

Good to see you back on the journal Bruce, best of luck!

Thank you sir...

[brucedelaney]

10/26/2013 - 5/3/1 Squat Day - Cycle 2 / Week 3



Squats

5x95#
5x110#
5x135#
5x165#
3x190#
10x210# AMRAP



This was a single at 210# felt weird so I stopped, pulled the plates off the bar and re-loaded it, I put the 45's on the outside for work set. Maybe it was in my head but it felt better.







These pics are from my working set.

BBB Deadlifts

10x125#
10x125#
10x125#
10x125#
10x125#

Did one more set of 5x125# to record for a form check



Abdominal Work

BW+10# x 10 45 Degree Crunches
BW+10# x 10 45 Degree Left Side Oblique Bends
BW+10# x 10 45 Degree Right Side Oblique Bends

BW+10# x 10 45 Degree Crunches
BW+10# x 10 45 Degree Left Side Oblique Bends
BW+10# x 10 45 Degree Right Side Oblique Bends

[Flounderbout]

Good work Bruce.

Great depth on those squats. The pics make it look as though you are getting a lot of forward knee travel, though it may just be the camera angle.

[brucedelaney]

Good work Bruce.

Great depth on those squats. The pics make it look as though you are getting a lot of forward knee travel, though it may just be the camera angle.

You're right they do go a tad bit past my toes. I've been assured it's nothing to worry about though.

As illustrated here... (Thanks Ironwill)

[LordGrover]

This was a single at 210# felt weird so I stopped, pulled the plates off the bar and re-loaded it, I put the 45's on the outside for work set. Maybe it was in my head but it felt better.

Odd. Try 45s on the outside on left side and inside for right - see if that makes any difference?

Good work there - keep it up.

[brucedelaney]

10/27/2013 - 5/3/1 Bench Press Day - Cycle 2, Week 3 (POWER WEEK)

Bench Press
Warm Ups
5x60#
5x75#
5x95#

Work Sets
5x110#
3x125#
8x140# (Still had gas in the tank but trying not to overload myself too much)

Joker Sets
3x155#
1x175# PR (I've never even benched this much on a smith or a machine before!
0x185# (My ego leaped up and bit me in the ass here... LOL)

Burnout Set
15x110#

BBB - Standing Overhead Press

10x60#
10x60#
10x60#
10x60#
10x60#

Rear Delt Barbell Rows

5x75#
5x75#
5x75#
5x75#
5x75#

Feeling pretty good, first time I've tried doing joker sets and first set last from "Beyond 531" I liked them... they added some confidence.

[Flounderbout]

Feeling pretty good, first time I've tried doing joker sets and first set last from "Beyond 531" I liked them... they added some confidence.

Good work on the BP PR!
What is the "first set last"? I obviously wasn't concentrating at that bit of Beyond 531! Is that the 15 x 110? If so is that an AMRAP set? Doesn't it kill you for the BBB?!

[brucedelaney]

Good work on the BP PR!
What is the "first set last"? I obviously wasn't concentrating at that bit of Beyond 531! Is that the 15 x 110? If so is that an AMRAP set? Doesn't it kill you for the BBB?!

It's doing your First Working set afterwords... I did AMRAP, not sure I should have... fortunately since I do a different exercise for BBB it didn't really burn me out for it.

I have to re-read that section of the book... to make sure I'm doing it right.

[Flounderbout]

...fortunately since I do a different exercise for BBB it didn't really burn me out for it...

D'oh - comprehension fail - hadn't even noticed! So you do the "slightly less boring" version or whatever he calls it?

[brucedelaney]

So you do the "slightly less boring" version or whatever he calls it?

Yes

[brucedelaney]

10/30/2013 - 5/3/1 Standing Press Day - Cycle 2 / Week 3

Standing Press
Warm up
5x50#
5x60#
5x70#

Work Sets
5x90#
3x100#
5x110# AMRAP (a bit surprised by this, I thought I had a 6th rep here)

Joker Sets
3x120#
2x125#
1x130#
1x135# PR had my wife come down and she cheered along the whole time while I willed it up!

First Set Last
10x90#

BBB Bench Press
10x95#
10x95#
10x95#
10x95#
10x95#

My scheduled weight is 75# but I decided I wanted more... so I took it... was still feeling pumped about 135# on the OHP

Straight Barbell Curls
10x47.5#
10x47.5#
9x47.5#

10/10 and well deserved, 135 OHP is nearly 20# more then I've ever attempted before!

[Jeepindoc]

In! I'm interested in learning about the 5/3/1 progression. Very nice lifts.

Those AMRAP sets sound like hell though!

[Flounderbout]

10/10 and well deserved, 135 OHP is nearly 20# more then I've ever attempted before!

Good work on the 135 Bruce, especially after an AMRAP set. Nice one - and a wife that cares too - bonus!

[adamdavidson47]

In! I'm interested in learning about the 5/3/1 progression. Very nice lifts.

Those AMRAP sets sound like hell though!

If you are serious about it, the e-book is like 20 bucks and well worth it.

[adamdavidson47]

Nice job on the 1 plate press. Keep it up. Hardest compound to progress in, IMO.

[brucedelaney]

In! I'm interested in learning about the 5/3/1 progression. Very nice lifts.

Those AMRAP sets sound like hell though!

I believe you can get the kindle versions of his books for right around 10 bucks on amazon.

Good work on the 135 Bruce, especially after an AMRAP set. Nice one - and a wife that cares too - bonus!

Thanks Bro, I should have had her record it for something to post.

Nice job on the 1 plate press. Keep it up. Hardest compound to progress in, IMO.

Thanks Adam... and I agree

[brucedelaney]

10/31/2013 - 5/3/1 Deadlift Day - Cycle 2 / Week 3

Deadlifts
Warm Ups
5x100#
5x125#
5x150#

Work Sets
5x185#
3x210#
4x235# (I know for a fact I could have gotten more but my hands were sweaty and no chalk)

I'm fairly disappointed in tonight's workout. Only giving it a 6/10 and would rate it lower if I wasn't happy with my form on the deadlifts... Videos below.

I decided not to do any BBB or accessory work either... I am only working half of a day and plan to do it tomorrow, next week is a Deload week.