Monday, October 17, 2011

catch up

so i have missed a few posts, but not missed any workouts...

still doing 5/3/1 workouts plus assistance exercies. I'm currently working off:

Squat: 285
Dead: 295
Incline Bench: 185 (switched over from regular bench after last cycle), this was a guestimated weight and I guessed conservatively because i'd rather slowly build progress then get jammed early into a cycle
Bench: ended on 5,3,1 for 260 cycle, next time I begin I will base off 270

Numbers from recent workouts:
Squat: 200 x 3, 230 x 3, 255 x 4
Dead: 275 x 3, 315 x 3, 355 x 4
Incline Bench: 120 x 5, 140 x 5, 155 x 7

Next workouts:
Squat: 215 x 5, 240 x 3, 270 x 1+
Dead: 295 x 5, 335 x 3, 375 x 1+
Incline Bench: 130 x 3, 150 x 3, 165 x 3+

Generally workout pattern is this:
Mon: Deadlift/Back
Tuesday: Off
Wed: Chest/Ant Delt
Thurs: Bis/Tris
Fri: Legs
Sat: Off
Sunday: Lateral/Post Delt + RTC

This is giving a little extra volume to shoulders as I feel like mine are lagging in strength and size. I also tried to put a day off after deadlifts and squats as I feel they take the most recovery and I also will often throw bis/tris training on the end of leg day or eliminate the extra shoulder training day if I start to feel drained or feel the need for a little extra recovery. Cardio consists of walking 1.5 to 3 miles at around 18 minute miles on incline or outside my apartment. I typically do this right after working out or if on an off day from the gym I'll do it first thing before breakfast on a tank of coffee.

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