Back in the ATL…
deadlift: 175×5
goodmorning: 3×6
pulldown abs: 3×12
Conditioning:
jump rope x 100
1-arm kb jerk: 16kg x 18+18 (2:00)
1-arm kb snatch: 16kg x 18+18 (2:00)
1-arm kb long cycle: 16kg x 10+10 (2:00)
*no setting bell down between exercises
jump rope x 100
Still in Vegas @ Luxor gym.
Press: 60×10
Pulldown: 4×10-15
Incline db bench: 4×10
Seated row: 3×15
DB curl: 3×6-10
BB extension: 3×6-10
Back to the ATL tomorrow.
Trained at Luxor’s fitness center.
Saw a dumbass as soon as I walked in standing on a bosu ball one legged bouncing a medicine ball against the wall. Awesome. Also saw an MMA fighter (well he was decked out in Tapout shorts and had a Gracie backpack and shadow boxed in between sets for the admiration of his girlfriend) killing it on the cable crossovers and pulldowns. He was wearing some rocking gloves and Velcro weightlifting belt. He’d have been better off benching and doing chins minus the gloves and belt. Oh well what do I know?
De-loading this week
Squat: 160×5
Leg press: 3×10
Leg curl: 3×10
3-way med ball ab circuit: 3×10/10/10
Off to eat then hit the blackjack tables. Got my ass kicked at a single deck table at Mandalay Bay last night, but did ok at video blackjack at Luxor. WTF?!?! Hitting the old downtown at Freemont Street tonight, I usually do better there!
bench press: 140×5, 160×3, 180×1, 200×1, 210×1, 225×1, 235×1, 255×1 (PR!)
pull-ups: 33 reps
floor press: 135×5, 155×5, 185×5, 135×10
seated row: 120×10, 140×10, 160×10, 120×15
bb curl: 3×10
bb extension: 3×10
This is the end of the 5/3/1 week, now onto a one-week deload – just in time, leaving for Vegas tomorrow! This was an awesome cycle, I hit a 5lb PR on the bench and press, tied my PR on the deadlift and did 35 lbs under my squat PR for my best raw training numbers. I haven’t focused on bringing up raw strength in a long time and when I started powerlifting I got into the gear way too fast and stayed in it way too long. Next training session will be at the Luxor fitness center – they actually have a squat rack in there. Good times.
deadlift: 220×5, 245×3, 275×1, 315×1, 350×1, 365×1
goodmorning: 95x10x2, 115x8x2, 135x5x2
shrugs: 135×15, 185×12, 225×10, 135×20
pulldown abs: 4×12
Have the 5/3/1 bench session on Wednesday then get to deload starting Friday – in Vegas, what a place to deload in!
press: 85×5, 95×3, 105×1, 115×1, 125×1, 135×1, 145×1
pull-ups: 29 reps
swiss bar bench press: 95x10x5
pulldown: 120x10x5
db curl: 25×10, 30×8, 35×6, 40×6, 25×15
squat: 205×5, 230×3, 255×1, 275×1, 295×1, 315×1
ghr: 3×10
pulldown abs: 3×10
Bench press: 125×5, 145×5, 165×5
Pull-ups: 15 reps
Floor press: 95×10, 115×10, 135x6x3
Seated row: 120x12x2, 140x10x3
Barbell curl: 45×10, 65×10, 75×10, 85×10
Missed squats on Friday due to travel, since this is a light week I just decided to stack them with the deads.
squat: 175×5, 205×5, 230×5
deadlift: 190×5, 220×5, 245×5
ghr: 2×8
shrugs: 2×10
pulldown abs: 2×8
Congrats to Derrick for qualifying for the 2011 Raw Unity Meet with his 1635 total this past weekend!!!
I was travelling this past week so wasn’t able to train, since it’s a lighter week for me I’ll just throw my squats with deads on Monday to get caught up.
press: 70×5, 85×5, 95×5
chin-ups: 15 reps
incline db bench press: 40×15,12,10
lat pulldown: 120×15,12,10
db curl: 3×12
Bench press: 135×3, 150×3, 170×3, 185×1, 205×1, 215×1
Close grip fat bar bench: 115x10x5
Seated row: 120×12, 130×12, 140×12, 150×12, 160×12
Barbell curl: 45×10, 55×10, 65×10, 75×10, 85×10
Done.
deadlift: 205×3, 230×3, 260×3, 275×1, 295×1, 315×1, 335×1
good morning: 95×8, 115×6, 135x5x2
ball sit-up: 25x10x4
1-arm long cycle: 32kg x 6+6 (1:30), 28kg x 6+6 (1:30)
1-arm swing: 24kg x 30 reps per arm
press: 75×3, 90×3, 100×3, 110×1, 120×1
1-arm kettlebell clean & press: 20kg x 5+5, 24kg x 5+5, 28kg x 3+3
pull-ups: 30 reps
db curls: 3×10
*running: 25:00 intervals
squat: 190×3, 215×3, 245×3, 255×1, 265×1
safety bar box squat: 165x5x3
ghr: 3×10
ball sit-ups: 3×15
kettlebell snatch: 16kg x 16,16,16,16 / 4:00 –> switched on the minute
I’ve been off training since Sunday due to a back spasm. Back felt pretty good tonight so it looks like I’m back to it. Clients tomorrow morning then going in for my forth sitting on my tattoo sleeve!
Scott's Training 