First Week on 5/3/1

I have a new training partner. Things are going pretty well, and I'm definitely getting some cardio in via changing weights!

Squat - Sunday Nov. 29

warm up walk and stretching

Squats
warm up sets
5x320
5x340
6x365
felt like hell

hip adductor
3x10

hip abductor
3x10

hamstring curls
2x10
1x8

cool down walk and stretching

Bench Press - Wednesday Dec. 2

warm up walk, stretching

Bench Press
warm up sets
5x185
5x205
5x235 (forgot to go to near-failure... probably had 5 more in the tank)

chest-supported rows (selector machine)
2x10 @ 120 (neutral grip)
1x8 @ 140 (prone grip)

lat pull-downs
2x10 @ 100
1x8 @ 120

cool down and stretching

Dead Lift - Friday, December 4, 2009

warm up walk and stretching

Dead Lift
warm up sets
5x315
5x365
(didn't finish... back too tight)

leg/hip raises (abs)
3x5

cool down walk and stretching


I'm hoping to get some help with this back tightness issue. I've asked someone on the EliteFTS website for some help. Should be good to go next time.

Speaking of next time, I've been given a routine to use an a substitute for the 5/3/1 Military Press day. It's from a future-PT friend of mine.

It is set up like this...
Push Ups (near failure)
Floor Press w/ Dumbbells (near failure)
Floor Chest Flyes w/ Dumbbells (near failure
3 Sets Dips (near failure)
3 Sets Selector Machine Chest Press (near failure)

take a walk and repeat once

I plan to take this one up on Sunday, so it'll look like this:

Sunday - accessory chest day
Monday - 5/3/1 squat day
Wednesday - 5/3/1 bench press day
Friday - 5/3/1 dead lift day

I plan to use the "Boring But Big" accessory work for my 5/3/1 training.

Mens Sana in Corpore Sano