Big Bear: Cant hold me down forever - Page 70 - ABCbodybuilding

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  #691  
Old 10-23-2011, 01:45 AM
bigbear6708 bigbear6708 is offline
bigbear6708 is working hard
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so, here is the plan as of now. its subject to change, but i want to give it a try, and see how things work. I was trying to find a good balance to keep myself progressing in the gym, but at the same time allowing my body a slight break. working out at 6 am, mixed with tons of volume was not working for me. also, being a family man, longer workouts were not forgivving if I had to try and squeeze one in, in a limited amount of time.

I have slightly modified 5/3/1, into a 3/5/1 broken down as such...

week 1: 3 reps, followed by some heavy singles
week 2: 5 reps, no heavy singles
week 3: 1 rep @ 90%, heavy singles
week 4: deload.

sunday: military press
monday: squat
weds: bench
fri: deadlift

2ish days a week will be sprint style workouts, and maybe 1 army distance day in there as well..depends how I feel

I will run this for a few months and assess my overall progress and body feeling.
I have set a goal for myself...by the time my youngest turns 1 (feb 17) I want to be squatting 475, benching 300, deadlifting 575 (approx. 40 lbs to each lift). That gives me approx. 118 days. time to get work done!
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  #692  
Old 10-23-2011, 01:46 AM
bigbear6708 bigbear6708 is offline
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117 days left

started today, will be stuck at home w/ kids all day tomorrow while wife is out.

military:
135x3
145x3
155x7

Dips: BWx15, 5 sets
Chins: BWx10, 5 sets

suprisingly tough.
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finally got camera, more vids to come!

Last edited by bigbear6708; 10-23-2011 at 01:54 AM.
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  #693  
Old 10-23-2011, 11:38 AM
bigbear6708 bigbear6708 is offline
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116 days.

15x30 yard hill sprints

Fast workout, did each sprint at the start of a new minute.
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  #694  
Old 10-24-2011, 01:59 PM
bigbear6708 bigbear6708 is offline
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115 days.

Cycle 1, week 1.
3s, with heavy singles

Squat:
315x3
335x3
355x3

385x1
405x1, 2 sets

DB Lunge:
50'sx10 each leg, 5 sets
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finally got camera, more vids to come!

Last edited by bigbear6708; 10-24-2011 at 05:16 PM.
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  #695  
Old 10-25-2011, 12:53 PM
bigbear6708 bigbear6708 is offline
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114 days left.

Looks like Tuesday will be my complete day off, except today, I have a flag football Game after work so I will get some springing in. On Thursday I take an army pt test. Not gonna rest for it, I like being the type of soldier that can pass one on last minute notice, I usually do fairly well on them.
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  #696  
Old 10-25-2011, 06:29 PM
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superbilt superbilt is offline
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I think you will be happy with the 5/3/1 results after a few months.
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HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
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  #697  
Old 10-26-2011, 01:37 PM
bigbear6708 bigbear6708 is offline
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cycle 1, week 1

bench 3's, with heavy singles

195x3
210x3
220x3

265x1, 2 sets (felt good, paused)

DB Row: 90sx10, 5 sets
Inc Bench: 165x10, 5 sets
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  #698  
Old 10-27-2011, 02:03 PM
bigbear6708 bigbear6708 is offline
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112 days.

Army pt test. Took it with no rest to see where u truely am at. Passed with flying colors.

69 pushups , 2 min (worst score, did bench yesterday)
75 situps 2 min
1255 two mile run
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  #699  
Old 10-28-2011, 03:42 PM
bigbear6708 bigbear6708 is offline
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111 days

Deadlift 3's. (plus heavy singles)

385x3
405x3
430x3
475x1, 2 sets. Felt good, light

Good mornings,
135x12, 5 sets

Hanging leg raise
Body weight x 10, 5 sets


Good workout, first time repping Deadlift in a long time
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  #700  
Old 10-29-2011, 04:06 PM
bigbear6708 bigbear6708 is offline
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110 days,

day off. insane workout week this was. its snowing, so my gym is closed today/tomorrow (are you kidding me?!?!) looks like intervals tomorrow, then gym m/t/th/fri next week.
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