Deload Deads: 2x5x145; 2x5x180; 5x220; 3x220
Assistance Deads: 5x10x145
Bodyweight Back Raises: 17; 13; 13; 12; 12
Elliptical: 1.59 miles in 10 minutes
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So, I am starting to understand what one of my friends told me about lighter weeks/deloading. It's good for you, but it's almost more stressful than lifting heavy, in that basically, it's boring.
Stepmill: 37 stories in 10 minutes
Arc Trainer: 0.58 miles in 10 minutes
Free Motion Weighted Crunch: 4x15x90
Elliptical: 1.39 miles in 10 minutes
Stationary Bike: 6.01 miles in 20 minutes
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Deload Bench: 2x5x95; 2x5x120; 5x145; 3x145
Assistance Bench: 5x10x95
One Arm Dumbbell Row: 5x10x30
Elliptical: 1.66 miles in 10 minutes
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This is my first experience with taking it easy and deloading without a specific reason, like an injury, so it's a little bit different for me. I realize I'm not going really low on the assistance stuff, but I am planning on hitting a week like this every cycle, so I don't know how much I need to drop everything. I think that, like everything else, it will be a process of trial and error to see what works best for me. I'm just taking it easy on everything for the week, including my cardio.
Deload Squats: 2x5x155; 2x5x190; 5x230; 3x230
Assistance Squats: 5x10x155
Standing One Leg Hamstring Curls: 5x10x50
Elliptical: 1.48 miles in 10 minutes
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Here's the end of this week. I've been ridiculously busy, which is why I haven't posted after my sessions. Basically, for the last few days, I've either been working, training, sleeping, eating, or cooking, so the computer has been left alone.
Thursday
Warmup Deads: 5x145; 5x180; 3x220
Work Deads: 5x275; 3x310; 5x345
Assistance Deads: 5x10x180
Bodyweight Back Raises (to failure): 29; 23; 22; 20; 20
Elliptical: 2.43 miles in 10 minutes
Friday
Stepmill: 55 stories in 10 minutes
Arc Trainer: 0.69 miles in 10 minutes
Free Motion Weighted Crunch: 4x15x150
Elliptical: 2.39 miles in 10 minutes
Stationary Bike: 7.47 miles in 20 minutes
Today
Warmup Military: 5x45; 5x60; 3x70
Work Military: 5x90; 3x100; 5x115
Assistance Military: 5x10x60
Bodyweight Wide Grip Pullups (to failure): 17; 15; 12; 12; 11
Elliptical: 2.50 miles in 10 minutes
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It's so funny how sometimes you feel like you've really pushed hard through a cardio session and then realized you didn't do as much as you thought, at least distance-wise. I guess it's due to existing muscle fatigue or whatnot. Either way, that's how it was on the bike for me this morning. I felt like I was driving all the way through it and came out with at least a tenth of a mile less than I expected. I know that on a bike, that's really not much at all, but it's just the idea of it. Whatever.
Stepmill: 55 stories in 10 minutes
Arc Trainer: 0.69 miles in 10 minutes
Free Motion Weighted Crunch: 15x150; 15x150; 15x150; 15x150
Elliptical: 2.43 miles in 10 minutes
Stationary Bike: 7.34 miles in 20 minutes
Also, I'm going to deload next week. I want to stick with a deload every wave for a while. I'm just wondering how you feel the best way to deal with the assistance lifts would be, specifically with the setup I've been using. Any help would be appreciated.
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Warmup Bench: 5x95; 5x120; 3x145
Work Bench: 5x185; 3x210; 4x235
Assist Bench: 5x10x120
One Arm Dumbbell Row: 5x10x50
Elliptical: 2.54 miles in 10 minutes
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It was an okay morning. I probably could have pushed another rep on my heavy set, but part of the reason I'm using this program is to avoid complete failure sets on the core lifts (for the most part). It's okay, since the next light sets of squats completely did my legs in.
Warmup Squats: 5x155; 5x190; 3x230
Work Squats: 5x290; 3x325; 4x365
Assistance Squats: 5x10x190
Standing One Leg Hamstring Curls: 5x10x85
Elliptical: 2.51 miles in 10 minutes
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It was awesome to get out there to see my students perform yesterday. It was also great to see some people from the music education scene who haven't seen me in a while, and hear them comment on the changes in my build. I do get a bit uncomfortable when I'm complimented a lot, but when you've worked really hard for something, it's still great to hear some outside confirmation of the results!
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I'm really excited about working on my overhead press. Obviously, as I've said, I haven't done a lot with it in the past, so I'm starting light, but like a buddy of mine said, "There's just something awesome about lifting heavy stuff above your head."
Warmup Military: 5x45; 5x60; 3x70
Work Military: 3x85; 3x95; 7x110
Assistance Military: 5x10x60
Bodyweight Wide Grip Pullups (to failure): 17; 14; 11; 11; 11
Elliptical: 2.58 miles in 10 minutes
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Stepmill: 55 stories in 10 minutes
Arc Trainer: 0.69 miles in 10 minutes
Free Motion Weighted Crunch: 15x150; 15x150; 15x150; 15x150
Elliptical: 2.48 miles in 10 minutes
Stationary Bike: 7.51 miles in 20 minutes
My legs have recovered a lot more from squats and weren't completely destroyed by deadlifts yesterday. Today felt good, if that can be said of an endurance day.
BTW, I am RIDICULOUSLY ready for the weekend. I'm exhausted, and I'm excited to get to see former and current music students of mine perform tomorrow.
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I think this was one of the toughest sessions I've had in a long time. I still haven't gotten the best sleep - ANOTHER late night at work last night, but I'm happy with how today went.
Warmup Deads: 5x145; 5x180; 3x220
Work Deads: 3x255; 3x290; 7x330
Assistance Deads: 5x10x180
Bodyweight Back Raises (to failure): 28; 22; 22; 19; 19
Elliptical: 2.55 miles in 10 minutes
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I've always treated these endurance days as my version of GPP. It's basically a sort of maintenance of an area of fitness that I don't want to lose, but is not really first on the list to push toward improvement. After today, I can tell that I won't be getting as much distance in on the cardio machines during these days while on 5-3-1. My legs seem to stay sore a lot longer and that obviously limits that. I pushed myself HARD this morning, and the number are the lowest I've seen from this type of workout in a long time. I won't get upset about it, though.
I'll also blame work a little bit for this morning. It's been crazy for the past couple of weeks, and I didn't get out of the office until about 9:30 last night, after which I had to drive home, cook for today, and then eat (I was hungry) before hitting the sheets. I slept well, but that doesn't make about 4.5 hours enough. I know sleep is incredibly important, but earning a living has to come first. Hopefully I can get some good rest tonight.
Stepmill: 55 stories in 10 minutes
Arc Trainer: 0.69 miles in 10 minutes
Free Motion Weighted Crunch: 15x145; 15x145; 15x150; 15x150
Elliptical: 2.39 miles in 10 minutes
Stationary Bike: 7.44 miles in 20 minutes
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Warmup Bench: 5x95; 5x120; 3x145
Work Bench: 3x170; 3x195; 7x220
Assist Bench: 5x10x120
One Arm Dumbbell Row: 3x10x45; 2x10x50
Elliptical: 2.53 miles in 10 minutes
All in all, a good day. My chest felt a lot less fatigued than it did after last week's workout...hmm...
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