abears 5x5 journal part 2

abear · Apr 3, 2006

just my 1 rep maxes for squats, bench, row and overhead. didnt have a 5RM or 3RM

abear · Apr 4, 2006

DELOAD WEEK 5 - WORKOUT 1 6:07pm - 6:53pm

squats 3x3

warmup 45x5x2 95x5 135x3 185x2

work sets 210x3x3

bench press 1x3

45x5 95x3 135x3 155x3 170x3

bent-over row 1x3

45x5 65x3 95x3 115x3 145x3

back extensions

bw 3 sets of 6 reps

stability ball crunches

3 sets of 8 holding 25lb plate

started new work schedule today. i will clock out at 4pm everyday over not knowing what time i'd be getting off. so i will lift at 6pm from now, save for non-work days

abear · Apr 6, 2006

DELOAD WEEK 5 - WORKOUT 2 6:29pm - 7:00pm

deadlifts

warmup 45x5x2 95x5 135x5 185x2

work sets 215x3x3

overhead press 3x3

warmup 45x5 65x5 95x3

125x3x3

chins

bw 3 sets of 3 reps

this was the first workout since october where i didnt squat LOL

Hoss · Apr 6, 2006

abear said:
this was the first workout since october where i didnt squat LOL

I was just reading over and noticing that.. You're good & healed by your next workout? It looks like your touching failure if not reaching it. Your diet and sleep must be on key! Nice work, I see the 105%s lol

abear · Apr 8, 2006

yea, i havent seen any real soreness over these last few months.

abear · Apr 8, 2006

DELOAD WEEK 5 - WORKOUT 3 6:28pm - 7:15pm

squats 1x3

45x5x2 95x3 135x3 185x3 235x3

bench press 3x3

warmup 45x5 95x5 115x3 135x2

work sets 150x3x3

bent-over row 3x3

warmup 45x5 65x5 95x3 115x2

work sets 135x3x3

curls

65lbs 3 sets of 8 reps

extensions

55lbs 3 sets of 8 reps

abear · Apr 11, 2006

INTENSITY WEEK 6/WORKOUT 1

6:18PM - 7:00PM

squats 3x3

warmup 45x5x2 95x5 135x3 185x2

220x3x3

bench press 1x3

45x5 95x3 135x3 155x3 175x3

bent-over rows 1x3

45x5 65x3 95x3 135x3 150x3

back extensions

bw 3 sets of reps

stability ball crunches

3 sets of 8 reps holding 25lb plate

abear · Apr 13, 2006

INTENSITY WEEK 6/WORKOUT 2

6:11PM - 6:43PM

deadlifts

warmup 45x5x2 95x5 135x3 185x2

work sets 225x3x3

overhead press 3x3

warmup 45x5 65x5 95x3 115x2

work sets 130x3x3

chins 3x3

bw plus 5lbs 3x3

evolution · Apr 13, 2006

Is that weighted chins and an increase in OH pressing I see?

abear · Apr 14, 2006

INTENSITY WEEK 6/WORKOUT3

12:51PM - 1:45PM

squats 1x3

45x5x2 95x3 135x3 185x3 215x3 240x3

bench press 3x3

warmup 45x5 95x5 115x3 135x2

work sets 160x3x3

bent-over rows 3x3

warmup 45x5 65x5 95x3 115x2

work sets 140x3x3

curls

66lbs 3x8

extentions

56lbs 3x8

no work today. got up early, got alot of stuff done out in the yard. came in, ate and got my training in. having friends and family over this afternoon for a crawfish boil. beautiful weather, a great day in progress

all this with a newly shaven head

abear · Apr 18, 2006

INTENSITY WEEK 7/WORKOUT 1

6:07PM - 6:53PM

squats 3x3

warmup 45x5x2 95x5 135x3 185x2

225x3x3

bench press 1x3

45x5 95x3 135x3 155x3 180x3

bent-over row 1x3

45x5 65x3 95x3 135x3 155x3

back extensions

bw 3 sets of 8 reps

stability ball crunches

4 sets of 8 holding 25lb plate

abear · Apr 20, 2006

INTENSITY WEEK 7/WORKOUT 2

6:07PM - 6:43PM

deadlifts

warmup 45x5x2 95x5 135x3 185x2

235x3x3

overhead press 3x3

warmup 45x5 65x5 95x3 115x2

135x3x3

chins 3x3

bw plus 6lbs 3x3

PotentialPhreak · Apr 21, 2006

Happy Birthday Bear!!!!!

abear · Apr 21, 2006

thank you

abear · Apr 22, 2006

INTENSITY WEEK 7/WORKOUT 3

6:09PM - 6:59PM

squats 1x3

45x5x2 95x3 135x3 185x3 215x3 245x3

bench press 3x3

warmup 45x5 95x5 115x3 135x2

work sets 165x3x3

bent-over rows

warmup 45x5 65x5 95x3 115x2

work sets 145x3x3

curls

67lbs 2 sets of 8 reps

extentions

57lbs 2 sets of 8 reps

abear · Apr 25, 2006

INTENSITY WEEK 8/WORKOUT 1

6:13PM - 7:03PM

squats 3x3

warmup 45x5x2 95x5 135x3 185x2

work sets 230x3x3

bench press 1x3

45x5 95x3 135x3 155x3 181x3

bent-over rows 1x3

45x5 65x3 95x3 135x3 156x3

back extensions

bw 3 sets of 8 reps

stability ball crunches

4 sets of 8 holding 25lb plate

abear · Apr 27, 2006

INTENSITY WEEK 8/WORKOUT 2

6:14PM - 6:51PM

deadlifts

warmup 45x5x2 135x5 185x3 215x2

work sets 245x3x3

overhead press 3x3

warmup 45x5 65x5 95x3 115x2

work sets 140x3x3

chins 3x3

bw plus 7lbs 3x3

AJP · Apr 27, 2006

abear said:
INTENSITY WEEK 8/WORKOUT 2

6:14PM - 6:51PM

deadlifts

warmup 45x5x2 135x5 185x3 215x2

work sets 245x3x3

overhead press 3x3

warmup 45x5 65x5 95x3 115x2

work sets 140x3x3

chins 3x3

bw plus 7lbs 3x3

Looks good, with a new plan I have, I have the presses before the deadlifts, any reason you put them after?

abear · Apr 27, 2006

just to have the most difficult movement first

abear · Apr 29, 2006

INTENSITY WEEK 8/WORKOUT 3

6:07PM - 6:57PM

squats 1x3

45x5x2 95x3 155x3 185x3 225x3 250x3

bench press 3x3

warmup 45x5 95x5 135x3 155x2

work sets 170x3x3

bent-over row

warmup 45x5 95x5 115x3 135x2

work sets 150x3x3

curls

67lbs 2x8

extensions

57lbs 2x8

going to take things down a notch next week to prepare for new one rep maxes on the 8th