Progress with 5x3.

[gettinlarger]

Back day.

Deads.
135 for 5, then singles with
225
315
335
My back was still feeling it from squats Tuesday, so I didn't wanna overload it.

BB Rows.
135 for 6, warmup
195 for 3
4x3 with 185

Chins.
2x7 with 35lb hanging
1x11, just bodyweight

Shrugs.
2x8 with 275

Rev Hypers
2x12, 1x10 with a 25lb dumbbell. Christ, and I thought doing them with just my bodyweight made it burn. Wow ...

I had a huge fuckin headache all workout. It sucked. I tried not to let it discourage me though. I'm glad it didn't.

My bodyweight is going up again too. Sweet ...

 

[gettinlarger]

Shoulders, Bis. I ate like crap today and was pretty tired. I was hoping it wouldnt affect my performance ...

Military press.
1x2 with 210. NEW PR.
1x2 with 205.
2x3 with 200.
Um ... yeah. I.totally didn't mean to put 210 on the bar. I didn't realize I had thrown 10s on, and not 5s. I'm such an ass. I was so pissed off, because I couldn't push 3 reps out. Then I realized I had too much weight on it. But hey, 2 reps with 210 makes me pretty happy.

DB Militaries.
2x8 with 75s.

Lat raises.
2x8 with 25s.

BB Curls.
5x3 with 115.
I find it hard to go up in weight often with my bis. So, I decided, maybe an extra set somewhere in my workout may help ... ? Any opinions? Suggestions?

Preacher curls.
1x5 with 115.
1x8, 1x9 with 105. (There's that extra set.)

Zottman curls.
2x10 with 30s.

Did some ab work too today. Decline sit ups. Sit ups with my legs straight, with my partner holding my ankles. Leg lifts.

 

[gettinlarger]

Chest and Tris.

I've been all congested in my sinuses for 2 days now, and was hoping I'd be able to get a good workout in.

Incline Bench.
5x3 at 250. Needed a small spot on my last rep. Gonna go up to 255 next week.

Flat DBs.
1x8 at 90s.
1x8 at 100s.
1x6 at 105s. Spot on last rep.

Incline flys.
2x8 at 60s.

Close grip bench.
5x3 at 190. Goin up next week to 195.

Dips.
2x20 at bodyweight.

I'd usually do skullcrushers too, but I was just not feeling well after all that. I had a pretty intense workout tonight. I was fearing that I'd have to run to the bathroom to puke a couple times. Within my 3rd set of close-grips, I thought it would be best to call it a day after a light couple sets of dips. I'm surprised about tonight as well. I didn't think I'd be nearly as strong as I was. I thought I'd definitely have trouble with 250 on incline, and the 100s on flat DB press.

Well, time to eat and rest. A lot. back day tomorrow. Gotta stay strong ...

 

[gettinlarger]

Back.

I'm going to prioritize my lower back in a next few weeks. Maybe more. I'm pretty sure it's my weak point in my deadlift and squat. Tonight marked day 1 for a switch up from the old back day.

Chins.
2x10, 1x8, bodyweight

Sumo deads.
5x3 at 225. Took it easy.

Good Mornings.
45 for 8
95 for 8
115 for 8
135 for 8
This is the first time, believe it or not, I've ever done these. I think I'm gonna like them a lot. I was working on form today, and I think I got it down. Wish me luck in the future with these!

Shrugs.
2x10 at 225. Easy again.

Rev Hypers.
3x12 with a 30lb dumbbell attached. Too easy.

Standing calf raises.
3x7 at 180

Seated calf raises.
3x7 at 135.

I'm sure I will be feeling different tomorrow morning. I would appreciate any tips or suggestions regarding strenghtening the lower back. How does my day look? Should I add something? Lose something?

 

[Tiervexx]

nice progress, this thread has made me decide to experiement more with sets of 3

 

[NWinters]

good mornings will definitly help your lower back, usually after deads would be sufficient.

 

[gettinlarger]

Shoulders and Bis.

Clean and Presses.
3x3 at 135
155 for 1
185 for 1
This was only like the 3rd time ever doing these. I love them!!

DB military press.
1x8, 1x10 at 75s

Lat raises.
1x10, 1x8 at 25s

BB Curls.
5x3 at 115

Preachers.
2x8 at 95

Zottman curls.
2x10 at 30s

I was totally surprised I was able to put up 185 with the clean and press. I thought I was going to have trouble with 135, what with this being the 3rd time I ever performed these.

I'm hitting Best Buy Wednesday to get my 32MB memory stick thing for my digital camera. Soon I'll be taking lots of pics and vids of me in action!! (haha).

 

[michaelcoutts]

just curious as to what a lat raise is? Ive heard of lat pulldown but not raise

 

[gettinlarger]

just curious as to what a lat raise is? Ive heard of lat pulldown but not raise

Lat is short for lateral.

 

[michaelcoutts]

ah ok