50 Egg Challenge

[Cool Hand Luke]

5/3/1 workout - cycle 1 week 2

Lift: Military Press
1st set 45lbs x 5
2nd set 52.5lbs x 5
3rd set 62.5lbs x 5
h set 72.5lbs x 3
5th set 82.5lbs x 3
AMRAP set - Weight: 92.5 lb
Score: 7
1RM: 114.1 lb

Assistance:
Big and Dumb - Military Press
Military Press: 5 sets of 52.5 lb x 10 reps

shoulder shrugs 3 sets 45lbs plates x 20

Seated press
1st set 20lbs x 20
2nd set 25lbs x 15
3rd set 30lbs x 12
4th set 35lbs x 8

Wide grip upright dumbbell rows + 1 minute calf extensions super set

1st set bar x 20
2nd set bar+10lbs x 20
3rd set bar+20lbs x 15

standing shoulder flies + 1 minute calf extension super set

1st set 5lbs x 1 minute
2nd set 10lbs x 1 minute
3rd set 15lbs x 45 seconds

 

[Cool Hand Luke]

5/3/1 - cycle 1 week 2

Deadlifts

1st set 137.5lbs x 5
2nd set 172.lbs x 5
3rd set 207.5lbs x 5
4th set 242.5lbs x 3
5th set 277.5lbs x 3

AMRAP set Weight: 312.5 lb
Score: 6
1RM: 375 lb

Assistance:
-Bent Over Rows: 4 sets of 137.5 lb x 12 reps
-Deadlift: 5 sets of 172.5 lb x 10 reps

 

[Cool Hand Luke]

conditioning!

3sets of
- 1 minute jump rope jumping high
- 15 reps bench dips
- 15 rep leg raises (reverse crunch)
- 15 reps burpees

finished with Bas serenading me with

1-10 knee to chest jumps

 

[Cool Hand Luke]

Took Thursday as a rest day.

Today

5/3/1 - Week 2 Cycle 1

1st set 72.5lbs x 5
3nd set 92.5lbs x 5
2nd set 107.5lbs x5
4th set 125lbs x 3
5th set 142.5lbs x 3

AMRAP set -Weight: 162.5 lb
Score: 8
1RM: 205.8 lb

Assistance:
Big and Dumb - 5 sets of 95 lb x 10 reps
Pyramid Sets (Ascending) 5 sets of 152.5 lb x inc. reps
Pyramid Sets (Descending) 5 sets of 152.5 lb x dec. reps

3 set x 15 reps push-ups superset with calf extensions

 

[Cool Hand Luke]

Yesterday's workout

End of week 2 cycle 1

1st set 97.5lbs x 5
2nd set 122.5lbs x 5
3rd set 147.5lbs x 5

4th set 172.5lbs x 3
5th set 197.5lbs x 3

6th AMRAP set 222.5lbs
Score: 6
1RM: 267 lbs

Assistance:
-Big and Dumb - Back Squat: 5 sets of 122.5 lb x 10 reps
-Pyramid Sets (Ascending) Back Squat: 5 sets of 210 lb x inc. reps

 

[Cool Hand Luke]

Todays workout

10 rounds Bas Rutten Thai Boxing

Each rest between rounds I alternated between 20lbs dumbbell curls and calf extensions.

Oh and I broke my middle toe somehow Friday night.

 

[Cool Hand Luke]

Cycle 1 Week 3

Lift: Military Press

1st set 45lbs x 5
2nd set 52.5lbs x 5
3rd set 62.5lbs x 5
4th set 77.5lbs x 5
5th set 87.5lbs x 3

AMRAP set - weight: 97.5 lb
Score: 7
1RM: 120.3 lb

Assistance:
-Big and Dumb - Military Press: 5 sets of 52.5 lb x 10 reps
-Joker Sets: 102.5 lb, 107.5 lb112.5 lb x 1 reps
-First Set Last Military Press: 3 sets of 77.5 lb x 8 reps

-dumbbell side/front/vertical presses
1st set 5lbs x 1 minute each direction
2nd set 10lbs x 1 minute each direction
3rd set 15lbs x 1 minute each direction

 

[Cool Hand Luke]

Week 3 cycle 1

Lift: Deadlift

1st set 137.5lbs x 5
2nd set 172.7lbs x 5
3rd set 207.5lbs x 5
4th set 257.5lbs x 5
5th set 292.5lbsx 3

6th set AMRAP
Weight: 327.5 lb
Score: 6
1RM: 393 lb

Assistance:
-Pullups x 3 x 5
-Deadlift: 5 sets of 172.5 lb x 10 reps

The broken toe still sucks.

 

[Cool Hand Luke]

conditioning! (broken toe seems to be able to handle this)

4 rounds bas rutten Thai boxing

8 minutes jump rope

8 sets calf extensions

1-10 knee2chest jumps

 

[Cool Hand Luke]

Thursday offday!

 

[Cool Hand Luke]

Week 3 cycle 1

Bench Press
1st set
2nd set
3rd set
4th set
5th set

6th AMRAP set Weight: 170 lb
Score: 5
1RM: 198.3 lb

Assistance:
-Joker Sets 177.7lbs x 1 rep, 187.5 lb x 1 rep and failed at 197.5lbs x 1 rep
-3 sets of 135 lb x 8 reps
-dumbbell flies 20, 25, 30, 35 & 40lbs sets x as many as I could.

I don't know what to do about my bench. It is my worst lift and I don't seem to be able to get past the 200lb mark. I get comments about how I look like I can bench 200+ lbs all the time but it simply doesn't happen.

Am I doing the technique wrong or is my shoulder truly the culprit?

Very frustrating.

 

[Cool Hand Luke]

Week 3 Cycle 1
Back Squat

1st set 97.5lbs x 5
2nd set 122.5lbs x 5
3rd set 147.5lbs x 5
4th set 185lbs x 5
5th set 210lbs x 3

6th AMRAP set
Weight: 235 lb
Score: 7
1RM: 289.8 lb

Assistance:
-Back Squat 5 sets of 122.5 lb x 10 reps
-reverse lunges
1st set body weight x 10 reps
2nd set 10lbs dumbbells x 10 reps
3rd set 15lbs dumbbells x 10 reps
-jumping squats x 3 sets x 15 reps

Felt really strong today

 

[Cool Hand Luke]

Conditioning - 10 x 50yard wind sprints - rest period was walking back to the starting point.

 

[Cool Hand Luke]

Week 4 Cycle 1

Lift: Military Press (Deload)
Less than 70lb work sets so not worth putting down

Assistance:
-Joker Sets: 122.5 lb x 1 reps
-Seated dumbbell press 15lb, 20lb, 25lb, 30lbs x as many as I could do
-bicep curls - 20lbs, 25lbs & 30lbs x as many as I could do
- calf raises x failure

On the joker set I started out at 62.5 and worked up to a 1RM PR of 122.5lbs. Don't think I've ever lifted more than 115lbs.

 

[Cool Hand Luke]

Week 4 Cycle 1 (deload)

Since I am in Germany next week and likely not lifting, I'll not deload that much - a good time to attempt a Deadlift PR!

Set 1 - 137.5lbs x 5
Set 2 - 137.5lbs x 5
Set 3 - 172.5lbs x 5
Set 4 - 172.5lbs x 5
Set 5 - 207.5lbs x 5
Set 6 - 207.6lbs x 5
Set 7 - 225lbs x 5
Set 8 - 285lbs x 3
Set 9 - 315lbs x 2
Set 10 - 335lbs x 1
Set 11 - 355lbs x 1
Set 12 - 375lbs x 1
Set 13 - 387.5lbs x 1 (1RM PR)

I can literally feel 400lbs looming.

 

[Cool Hand Luke]

Conditioning!

10 minutes jump rope

6 rounds Bas Rutten Thai boxing with Jumping Squats and Pull ups between rounds.

 

[Cool Hand Luke]

Off day!!

 

[Cool Hand Luke]

week 4 cycle 1 - deload
did the usual press which were so light it doesn't matter
added a bunch of pushups, wide and narrow hand stance, elbows in
dumbbell flies - 15lbs upto 45lbs - as many as i could do.

 

[Cool Hand Luke]

back from my trip to Deutschland

Cycle 2 - Week 1

OHP's

1st set - 45lbs x 5
2nd set - 52.5lbs x 5
3rd set - 62.5lbs x 5
4th set - 72.5lbs x 5
5th set - 82.5lbs x 5

AMRAP set - Weight: 95 lb
Score: 6
1RM: 114 lb

Assistance:
-First Set Last - Military Press: 3 sets of 72.5 lb x 8 reps
-Should shrugs 40/45/50lbs dumbbells - 20/20/15 reps
-wide grip barbell shoulder raises - bar/bar/bat+10lbs - 20/20/15 reps
-front/side/up barbell press - 5/10/15lb dumbbells- 20/20/15 reps each direction per set
-calf raises 5 sets

 

[Cool Hand Luke]

Cycle 2 - week 1

Lift: Deadlift

1st set 142.5lbs x 5
2nd set 177.5lbs x 5
3rd set 212.5lbs x 5
4th set 230lbs x 5
5th set 267.5lbs x 5

AMRAP set - 302.5 lb - Score: 7
1RM: 373.1 lb

Assistance:
-Pyramid Sets (Descending) Deadlift: 5 sets of 302.5 lb x dec. reps
-Pyramid Sets (Ascending) Deadlift: 5 sets of 302.5 lb x inc. reps