11/10/09 Tuesday - 5/3/1 Cycle 6 Week 1
-Push Press-
125 x 5
135 x 5
140 x 10
135 x 5
-Deadlift-
135 x 5
225 x 5
275 x 5
285 x 5
305 x 5
225 x 10
225 x 12
-Hanging Leg Raises-
x 5 x 2
x 3 x 3
11/20/09 Friday - Sheiko #29 Week 1 Day 1
-Warmup-
Exercise bike x 11 min
-Bench-
135 x 5
145 x 4 x 2
170 x 3 x 2
185 x 3 x 5
-Squat-
145 x 5
175 x 5 x 2
205 x 5 x 5
-Bench-
135 x 5
145 x 5
170 x 4 x 4
-BORs-
135 x 10 x 4
*Okay so I got the flu a little while ago. It through my off my training schedule. I planned on doing 5/3/1 but condensing it to three days by moving the sohp/pushpress day to deadlift day. It worked fine the first day, but then I got sick. So I started to think if I'm gonna go down to three days I might as well do something like Sheiko. I need to just focus on getting better at the squat, bench, and deadlift. The 5/3/1 is good and all, but I think Sheiko will workout better for the plan I made. What I plan to do is workout every third day, but I will commit more time to each gym day. Instead of giving only one hour I will now give two hours. This is what I did for the first day of Sheiko and I was able to do everything except the last set of BORs and good mornings. I switched the flys to the BORs.
It seems like it will fit in nicely with my schedule, especially with finals coming up. Just three more weeks to go on this island then I'm back at home!! Man I cannot wait to get back home. This term was a very tough training term. First I got food poisoning, then Ramadan came up, then my foot got injured, and then I got sick. It has been hard to train, I did my best while trying to fit it into studying and stuff. At least I was able to pull off a deadlift PR. I know Thanksgiving is coming up and I know thats when I assess my yearly goals and stuff, but I will probably put that off until I go back home.