WORKOUT POST: Hi guys, Pablo here. Week 1 of 2nd phase of 5/3/1 & high volume workouts: SUNDAY: 5/3/1 DAY 1: A) BARBELL BACK SQUATS: (pin 22+9): 3x5/5/3: 40/50/60kg Wk 1) 3x5+: 65/70/80 (5/5/9) B) FLAT BENCH PRESS: 3x5/5/3: 35/45/55kg Wk 1) 3x5+: 60/65/75 (5/5/6) C) UNDERHAND BARBELL ROWS: 3x5/5/3: 40/50/60 Wk 1) 3x5+: 70/80/90 (5/5/6) D) seated calf raise ladder: 10 reps,10 secs rest,20 reps,20 secs rest,30 reps,30 secs rest,40 reps: (5 e/s) MONDAY: 5/3/1 DAY 2: A) TRAPBAR DEADLIFTS: 3x5/5/3: 70/85/100kg Wk 1) 3x5+: 110/125/145 (5/5/6) B) STANDING MILITARY PRESS: 3x5/5/3: 25/35/40 Wk 1) 3x5+: 45/50/55 (5/5/6) C) CHIN-UPS: 3x5/5/3: purple/black/BW Wk 1) 3x5+: 12.5/22.5/32.5 (5/5/4) D) donkey calf raise ladder (7.5kg): 10 reps,10 secs rest,20 reps,20 secs rest,30 reps,30 secs rest,40 reps. TUESDAY: CORE & CARDIO A) 15mins: core tri-set: 1) Landmines (15kg): 20reps 2) TRX bodysaw: 15-20reps 3) straight-up decline crunch: 8-12reps 4 tri-sets, 60secs rest B) 15mins: 150kg prowler (30/30) C) 15mins: Bulgarian bag spins (20/40)(RED) OR skipping WEDNESDAY: BACK & SHOULDERS VOLUME: (60 secs rest) A) straight arm pulldown: 4x10/8/6/20: 16/20/24/116kg (10/8/8/22) B) assisted pull-ups: 4x10/8/6/20: green/purple/black/40kg (10/8/6/22) C) V-bar rows: 4x10/8/6/20: 35/40/45/25kg (10/8/7/18) F) standing lateral raise: 4x10/8/6/20: dumbells/1.25s/2.5s/dumbells (10/8/8/22) G1) seated dumbell press: 4x10/8/6/20: 6.25/7.5/8.75/2.5 (10/8/7/22) COMPOUND SET WITH G2) standing band lateral raise: red band (FAILURE) H1) seated behind neck press: 4x10/8/6/20: 5/7.5/10/2.5 (10/8/9/20) THURSDAY: LOWER BODY VOLUME: (60 secs rest periods): A1)leg extensions (PK): 4x10/8/5/20: 30/35/40/20 (10/8/6/14) A2) lying leg curls: 4x10/8/6/20: 40/45/50/30 (10/8/8/17) B) hammer strength back squats: 4x10/8/6/20: 25/30/35/20 (10/8/8/20) C) hack squats (toes behind line 1): 4x10/8/6/20: 30/32.5/35/20 (10/8/8/22) D) incline leg press: 4x10/8/6/20: 75/80/85/75. (10/8/8/20) E) heels elevated Trapbar RDLs: 4x10/8/6/20: 22.5/25/27.5/20 e.s (10/8/8/10) F) toe press: 4x10/8/6/20: 18/24/30/24 (10/8/9/13) FRIDAY: CHEST & ARMS VOLUME: (60 secs rest periods): A) pec-flys: 4x10/8/6/20: 3/4/5/2 (10/8/8/22) B) 30 incline dumbell press: 4x10/8/6/20: 20/22.5/25/12.5: (10/8/8/22) C) 15 incline barbell bench press: 4x10/8/6/20: 12.5/15/17.5/10: (10/8/8/14) ARM SUPERSETS: D1) pronated ez bar curls: 4x10/8/6/20: 17/22/27/17: (10/8/8/17) D2) incline ez bar extensions: 4x10/8/6/20: 17/22/27/17: (10/8/5/13) E1) incline supinating curls: 4x10/8/6/20: 5/7.5/10/5: (10/8/8/13) E2) lying dumbell extensions: 4x10/8/6/20: 5/7.5/10/5: (10/8/5/19) F1) preacher curl machine: 4x10/8/6/4: 3/4/5/2: (10/8/8/14) F2) dips: 4x10/8/6/20: 10/15/20/BW (10/8/8/18) SATURDAY: CORE & CARDIO A) 15mins: core tri-set: 1) TRX knee-tuck: 15-20reps 2) AB wheel rollouts: 8-12reps 3) swissball rotating side plank: 15reps e/s 4 tri-sets, 45secs rest B) 10-15mins: 10 Bulgarian bag (GREY) spins each way into 20 x-body mountain climbers X 10 rounds for time: 8mins 14secs. C) 15mins: skipping
Posted on: Sat, 09 Aug 2014 18:28:34 +0000
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