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Oct 13th ( 4:30am )
Bench 3x5 @ 220,235,250 - For my last set I did 10 reps .
DB Flyes 2x10 with 45's
Incline BB 2x15 @ 135
One Arm Cable Tricep pulldown - Reverse Grip -
3x20 @ 30
One extra set of pushdowns for my triceps.
gym time was fast . 50 mins total in the gym. Woke up at 4:15 , hit the gym at 4:30 ( empty stomach , VascoCharge only ) out by 5:15am. Lost my truck keys somewhere in my house last night , this sucks because they are my work truck and I should have been there by 7am , need to wait for the dealer to open up to get them to cut me a new key..... I try to retrace my steps , but of course my mind goes blank as soon as I enter my house , which is the last time I had the keys in my hand..
Other than that , my workout was great , an extra 5 reps ( 10 total ) for 250.
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Oct 15th
Deadlift 3x5 @ 360,385,410
-Last set was done for (5+3) 8 total
Hack Squat Machine 3x10@180
Leg Curls 3x25 @ 130 - This killed my hams.
Abs - Cable Chops 3x15 (each side) with 50
Oct 16th
Military Press 3x5@140,150,160.
-Last set was done for (5+2) 7 total.
Side Raises 3x15 with 20's
B.B Rows 3x12 @ 135
s.s with
Dips 3x12 BW.
Wait time between sets was less than 30 seconds. The total time for this workout was 25 mins
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Oct 19th
Squat : 415x3 , 435x3 , 465x3+5 (8)
Good Mornings 3x15 @ 135
Back Extensions 2x10 with a 35lb plate
Abs : Planks and leg raises
Great workout , squats felt strong. I did forget to bring my journal to the gym so I had to guess my numbers . I think I was close ( maybe even over ) , need to go back and take a quick read.
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Oct 21st
Bench 3x3 @ 235,250,265(+7). Last set was done for 10 reps.
Incline DB Flyes 3x12 with 45's
Dips 3x15 @ BW
Tri Kickback 3x15 with 25's
Happy with this workout and I feel very confident that I will be making PR's in the next month or so. 265x10 felt great.
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Hey Talo, congrats on the Excellent progress and weights your are lifting is freakin awesome. How long have been in the power lifting scene for?
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Thanks for checking out my journal, Jaws.
I've been training PL style for almost two years. Always changing up my style of course . First program that hooked me was Bill Starr's 5x5.
My first comp was back in June. Hopefully this year I will do about 4 meets in two different feds.
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Oct 24th
Deadlift ( belt on last set only )
3x3@ 385,410,430. Last set was done for a plus 3 , total 6 reps.
Pull Throughs
3x15@150
Close Grip Pull downs
3x12@150
Abs - Variety. Side chops 2x12 , Planks ( front only 45 secs for 2 ) , Leg raises.
Decent lifts . Can't wait until I'm breaking PR's.
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Oct 26th
Military Press ( standing )
3x3@ 150,160,170 +3 ( last set was done for 6 )
Shoulder Press ( machine )
2 plates per side 3x10
Side Raises, cable S.S with rear pulls , cable.
2x8 with 20 (side) and 3x10 with 45 ( rear)
Dips
BW 3x20,18,12 ( 2 min between sets )
Started feeling the cold / flu coming on later in the day . Still recovering from this workout . Trying to get lots of vitamins and fluids in so I can get back in the gym as it's my last week of weights before I have to deload.
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Been almost a week with no workout. Got myself a lung infection and I don't want to take any chances.
Once I'm healthy again I will prob do a non-essential week to try and get back some strength then continue on with my 5/3/1 . I don't think I will do the deload that I would normally do after that week and jump up my numbers and start again.
The only good thing about this illness is my appetite has not taken that big of a hit like it would with the flu . Sure I had a few days where I didn't want to eat much , but it's coming back and I should be ok that way.
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Finally back after a week off with a lung infection. The cough is still there , but healing up nice.
I thought I was going to be a bit weaker coming back and I was going to do a few days of full body workouts , but once I got into the gym I thought against it and continued on to my last week of the 5 3 1 .
November 3rd
Squat : 385lbs x 5 , 435lbs x 3 , 495lbs x 1 + 3 ( 4 total )
walking lunges
back extensions with 45lb DB
Skipped abs today because they got a great workout the past 4 days with my coughing.
