Day One

[Dreamliner]

Originally Posted by LeafUF

Good luck

I took a 90 minute hot yoga today. I want to die, instead im having a beer and giant burger.

Better get one of these:

http://www.theweightlossbelt.com

[LeafUF]

Currently on a deload week and considering moving to this 5-3-1 template when I start up again Saturday.

Day 1: Shoulders and Biceps

Standing Military Press – 5/3/1
DB Military Press – 4 x12
Side Laterals/Rear Laterals – 4 x12
Barbell Curls – 4 x12
Preacher Curls – 4 x10

Day 2: Back

Deadlift – 5/3/1
Bent Over Rows – 4 x12
Chin ups – 4 x10 (or do Lat Pulldowns)
Good Mornings – 4 x10
Hanging Leg Raises – 4 x12

Day 3: Chest and Triceps

Bench Press – 5/3/1
Weighted Dips – 4 x10
DB Flyes – 4 x12
Triceps Pushdowns – 5 x 20
Push ups – 4 sets to failure

Day 4: Legs and Abs

Squat – 5/3/1
Leg Press – 5 x 15
Leg Curls – 5 x 15
Leg Extensions – 4 x12
Ab Wheel – 4 x12

Its not that much different from what I already do but it does move some things around and keeps me on the 4 day schedule I like.

[BossaGator]

Friday was:

Back Squats 5x3
Bench Press 5x6
+ a bunch of pullups

Yesterday was:

Power snatches 3x3
Power cleans 3x3
Overhead Squats 5x3
Overhead press 3x5 (no progression in weight)

Always tough to figure out what to pair with overhead squats since they work so many areas. But after those + the oly work combined with Friday's heavy back squats my thighs, hips, and glutes are pretty sore today.

[LeafUF]

http://www.strstd.com/

Cool little website that you can put in your weight and some lifts to see where you are at. I just like being called elite. My bench and overhead are very good, my squat sucks and my deadlift is just ok according to this.

[Dreamliner]

Figured I'd get this going again. Practiced one-armed pushups. Followed with supersets of weight-vest pushups and towel-grip pullups. Finished off with loaded carries.

[LeafUF]

Nice, and fittingly today was my first day back in the gym after taking some time off.

I got up 135 on OHP ten times today. Feel like I am getting stronger every day.

[Dreamliner]

Originally Posted by LeafUF

Nice, and fittingly today was my first day back in the gym after taking some time off.

I got up 135 on OHP ten times today. Feel like I am getting stronger every day.

Sweet! You should be close to getting bodyweight on a single. You and Brave have certainly kept it simple and stayed the course.

[LeafUF]

Speaking of brave where is that guy. Haven't seen him post in a while.

[Dreamliner]

Practiced pistol squats and due to lack of time superset goblet squats and dumbbell swings on-the-minute. Goblet squats for 30 secs, rest for 30 secs. Swings for 30 secs, rest for 30 secs. Did this for ten minutes. This particular combo is about as grueling as anything I'd do.

[LeafUF]

Originally Posted by Dreamliner

Practiced pistol squats and due to lack of time superset goblet squats and dumbbell swings on-the-minute. Goblet squats for 30 secs, rest for 30 secs. Swings for 30 secs, rest for 30 secs. Did this for ten minutes. This particular combo is about as grueling as anything I'd do.

Who needs cardio anyway right? I can not imagine much more difficult than that circuit for ten minutes.

[LeafUF]

Got a good start to my sunday with heavy deadlifts and weighted chins. Now to be a bum for the rest of the day.

[Dreamliner]

Originally Posted by LeafUF

Got a good start to my sunday with heavy deadlifts and weighted chins. Now to be a bum for the rest of the day.

Leaf, what's your routine looking like these days ? Seems that one workout is deads and chins.

[LeafUF]

Still following 5-3-1 pretty loosely. 4 day split usually W, Th, S, Su.

Overhead Press + seated db press, reverse fly and lat raise.
Squat + seated calf raise and leg press
Bench + db incline, fly machine and pushups
Deads + Chins, rows and lat pulldown

I do some of Wendler's assistance but not much of it because my elbows do not do well with any increased volume. So I keep it pretty simple just do warm ups the main lift and then a few assistance items. I do about 10-12 sets a workout.

I added weighted chins because I just really like them, I cant add a lot of weight yet but it still feels good with just about 25-35 extra on a belt.

I also do light warm ups for my shoulder, internal and external rotations usually with a cable.

[Dreamliner]

Gotcha, looks like the 5-3-1 bodybuilding template. Obviously you got over the hump with your shoulder. Just don't screw it up by going back to yoga!

[LeafUF]

Yeah, the shoulder is doing great, even did a yoga session or two about a month back with no ill effects. But I am very careful with my shoulder still and probably always will be.

[Dreamliner]

One-armed pushups, pistol squats, pseudo planche pushups, towel-grip pullups, deadlifts, baked.

[GuyWhiteyCorngood]

What are pseudo planche pushups? Do you use support for your feet?

[Dreamliner]

Originally Posted by GuyWhiteyCorngood

What are pseudo planche pushups? Do you use support for your feet?

You can use foot support but all I'm doing at present is modifying standard pushups by moving my hands closer and closer down to my hips. I think I prefer this method of making pushups harder to, say, weighted pushups.

[LeafUF]

Just finished another round of 5/3/1 and once again improved on all my lifts. Though it is getting harder now especially for deadlift and bench.

On deads I got 295 4 times but my hands are having trouble with that weight as my grip seems to be loosening. After I got the third rep this week, I reset to get the fourth as I knew I had it in me and didnt want to drop the bar half way up due to poor hand strength.

On bench I got 245 3 times which is about as good as I can remember since college.

[Dreamliner]

Good going, Leaf. Obviously 5-3-1 cured whatever training ADD you might have had. Consistency is key.

Oh, wait ... aren't you supposed to 'confuse' your muscles ?