Squat - Cycle 2 - 5

Squat
warm up
5x135
5x160
3x190
work sets
5x210
5x240
9x275

Assistance Work

Squat (chains)

Ive been going back and forth on box squats or squatting with chains for some assistance work. Tonight I tried the chains to see how it went.

1x5x45 (5/8 chain on both sides)
5x5x140 (5/8 chain on both sides + a smaller one)

Focused on speed to explode out of the hole. Legs were feeling pretty blasted after all of this. Not sure if its crazy, but I was thinking about doing box squats on deadlift day. idk. I think I've said like a million different things on assistance work.

GHR
3x10xBW

Barbell Rollouts
99% sure I was doing these all sorts of wrong. But whatever, was going to use an ab wheel, but my gym doesn't have one. Might just buy one if they are cheap.

been also reading the following articles for accessory stuff:

http://robertsontrainingsystems.com/...t-1-the-squat/

http://robertsontrainingsystems.com/...e-bench-press/

http://robertsontrainingsystems.com/...-the-deadlift/

Press - Cycle 2 - 3

Press
warm up
5x55
5x70
3x85
work sets
3x105
3x120
3x135

Blurg.

Assistance Work

Chins
7, 7, 7, 5

Dips
1x10xBW
3x5xBW+25

Pallof Press ISO

Dinner

Not really a brag post, just a "holy **** thats a lot of tuna".

Deadlift - Cycle 2 - 3

Deadlift
warm up
5x145
5x180
3x210
work sets
3x255
3x290
5x325

Assistance Work

GHR
3x10xBW

KB Windmills

Was running late for work so had to pass on the RDL's.

Bench - Cycle 2 - 3

Bench
warm up
5x65
5x85
3x100
work sets
3x120
3x140
7x155

Pretty pumped (harhar) about this. The goal was 6. Tried for 8, but no dice.

Assistance Work

DB Bench
2x10x45's
2x10x40's

Pendlay Rows
3x10x155

Might go back to Kroc rows or something. I dont think it matters THAT much as long as I'm rowing something.

In the 2nd edition of 5/3/1, JW put a little piece in there titled "How to have stronger abs". Its a little circuit he used to do after every workout:

Weighted Situps
Hanging Leg Raises
Ab wheel
DB Side bends

Going to give it a whirl and see it how goes. Started it tonight.

Not to say that the two bolded are "bad" exercises, but both of them will load your spine when it is bent and not in a neutral position. This is almost always a recipe for disaster.

I'd recommend reading this article regarding core training and would like to suggest offset farmer walks for the side bends and prone jacknifes in place of the weighted situps.

http://www.t-nation.com/free_online_...ore_training_1

Never tried prone jacknifes - how hard are they? Look fairly easy. Alternatives are weighted planks, TRX fallouts, ab/barbell rollouts.

Squat - Cycle 2 - 3

Squat
warm up
5x135
5x160
3x190
work sets
3x225
3x260
7x290

Assistance Work

Front Squat
3x5x160

Squat
3x10x160

Funny you mention this, yesterday and today I have DOMS from the situps and db side bends like crazy. The db side bends DOMS were so apparent, had a worry it was going to affect my squat some how (cause of the pressure with the belt). I read that article a long time ago, and then re-read it recently , and started to do some of the stuff after my WO's. When I read that section in 5/3/1, I figured why the hell not, but I'm not such a fan of it. I'm probably going to go back to the WO's in the article above. Only problem is, I'm a moron and need someone to tell me the sets/reps/weight.

I was feeling weird and decided to push the sled around. Just to see how it felt because I want to run hills/push **** around as part of my routine. Kept it simple...

45x20 yards (not sure of the distance need to ask the owner)
90x20 yards
135x20 yards
180x20 yards

180 was no joke. Saw this article on tnation that JW wrote about "programming" prowler pushes. Its not a prowler, its a sled I'm using, closeenough.jpg.

http://www.t-nation.com/strength-training-topics/1481

Needless to say, my legs feel like jello.

For planks, I work up to around 1:15 then add more weight. Of course, I haven't added any weight in a long time but then again I've been very erratic performing them.

Rollouts/fallouts: 3x max reps.

Press - Cycle 2 - 5/3/1

Press
warm up
5x55
5x75
3x85
work sets
5x110
3x125
2x140

Mehhh not cool imo

Assistance Work

Chins
3x5xBW

Dips
3x10xBW

Pulldown V-shape handle thing
3x10x100

Pallof Press ISO

I did 3x5x40 each side, with a 4 second hold on each. Not sure how "tough" they should be, but it was enough for me to break a sweat and still be a challenge. Could probably up it 10lbs.

Deadlift - Cycle 2 - 5/3/1

Deadlift
warm up
5x135
5x180
3x215
work sets
5x270
3x310
3x345

Assistance Work

RDL
4x8x175

GHR
3x10xBW

Was derpin around the gym and noticed we had the gymnastic rings up. Wanted to try some muscles ups, but came back down to reality and just did some chinnies.

Bench - Cycle 2 - 5/3/1

Bench
warm up
5x65
5x85
3x105
work sets
5x130
3x145 - http://www.youtube.com/watch?feature...4U0GXUDc#t=49s
5x165 - http://www.youtube.com/watch?feature...Eno4koc4#t=45s

I think a few more reps were locks if I had a spotter. Thoughts on the form?

Assistance Work

Close Grip Bench
4x10x85

Kroc Rows
Right:
25x80
20x80
Left:
25x80
20x80

Going to start conditioning on a regular basis so I gave a test run of some sled pushing with the following:

Weight - 90lbs
Distance - 40 yards (I think)
Sprints - 5
Rest Periods: 90 seconds

Overall everything felt good today, good night in the gym.

Tuck elbows more and descend more slowly.

Squat - Cycle 2 - 5/3/1

Squat
warm up
5x135
5x160
3x190
work sets
5x240
3x275
6x305

Assistance Work

GHR
3x10xBW

Was running late for work, so I had to cut the assistance work short.

I was pretty happy with my results this last cycle, so I decided to actually deload this time.

But until the next cycle, time to think about the assistance work. I plan on doing what Jim calls "The Simplest Strength Program". Each big lift, has a main assistance lift, which is programmed like the big lifts. So I'm going to do the following main assistance lifts:

Front squats, SLDL (might just do RDL), incline bench, close grip bench.

After you do the main assistance lift, you just bro it up for a little. Pretty simple (har har).