- Joined
- Feb 16, 2014
- Messages
- 11,855
- Reaction score
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Competed recently and took 2nd BJJ GI. Not happy with the results.
Giving 5/3/1 another try and running Lactate Threshold conditioning 2x per week.
Odds and ends are done at home when I can.
Restarting with lower weight than typical to really focus on form.
So starting from:
Trapbar Dead 275
Squat 230
Cable row 160 x 3-5 (didn't do a 1RM)
DB OHP 55 (no 60's to test that day)
Saturday April 1
Deadlift
3 x 5 @ 205
Row Cables
3 x 5 @ 120
Supine ring rows
3 x fail
Delt raises
3 x 10-20
Sunday April 2
Week 1 Day 2
Squat
3 x 5 @ 170
OHP
3 x 5 @ 40lb DB
3 x 10 @ 50%
Bent Row Machine
3 x Fail @45lb
Hamstring curls
4 x 8-12 @ 70lb
Giving 5/3/1 another try and running Lactate Threshold conditioning 2x per week.
Odds and ends are done at home when I can.
Restarting with lower weight than typical to really focus on form.
So starting from:
Trapbar Dead 275
Squat 230
Cable row 160 x 3-5 (didn't do a 1RM)
DB OHP 55 (no 60's to test that day)
Saturday April 1
Deadlift
3 x 5 @ 205
Row Cables
3 x 5 @ 120
Supine ring rows
3 x fail
Delt raises
3 x 10-20
Sunday April 2
Week 1 Day 2
Squat
3 x 5 @ 170
OHP
3 x 5 @ 40lb DB
3 x 10 @ 50%
Bent Row Machine
3 x Fail @45lb
Hamstring curls
4 x 8-12 @ 70lb