531 Concurrent Training (C40_3D)

6:08 am - Home

This morning I completed 531 Concurrent Training (C40_3D) as follows:

(Max Effort)
Bison Bar Squats  3-135, 3-155, 3-185, 2-230, 1-260, 1-290, 2-305, 2 sets of 1 @ 290
Superset with:
Band Pullaparts (Black Band)  8 sets of 10

(Dynamic Effort)
Hex Bar Deadlifts  3-135, 3-225, 5 sets of 3 @ 295
Superset with:
Multi-Grip Chins  7 sets of 5

Superset:
Leg Raises  3 sets of 15
Wtd. Hypers  3 sets of 15 @ 70

Bodyweight: 220.6 Pounds (Down 2.6 pounds from 223.2 on 7/1)

Workout Duration: 0:43:59.96 h:mm:ss.ms (with 1:00 rest between sets)

Pretty good workout today.  My back was still sore/tweaked from my box squats the other day so I was nervous going in.  I managed to get all of my heaviest sets.  I did skip my final 3x3 @ FSL (230), however, as I was feeling it and didn't want to push it.  I could feel the pain a bit when doing the hex bar deadlifts, too, but again I focused on holding my core tight and got through them.

While doing my chins today I was thinking how it might be cool to do them with the 1-10-1 technique...I'll have to try that next time.
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531 Concurrent Training (C40_3C)

6:05 am - Home

This morning I completed 531 Concurrent Training (C40_3C) as follows:

Shoulder Rehab - Red Bands

(Max Effort)
Bench Press  5-115, 3-145, 3-175, 3-225, 2-245, 1-270, 3-285, 2 sets of 1 @ 270 
Superset with:
Band Facepulls w/ Purple Bands  9 sets 10 

Superset:
Bench Press FSL Sets  3 sets of 8 @ 225
Band Facepulls w/ Purple Bands  3 sets 10

Superset:
Incline DB BP  10-55, 10-55, 15-55 
Incline DB Rows (Chest Supported)  10-70, 10-70, 10-70

Triceps Pushdowns  1-10-1 Method - 100 Total Reps @ 55 

Bodyweight: 219.8 Pounds (Down 3.4 pounds from 223.2 on 7/1)

Workout Duration: 0:45:40.92 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  My left shoulder was a little sore going in but the facepulls helped to loosen it up.

I used the 1-10-1 method I found about from Shane on my triceps pushdowns.  They started easy, but by the time I got to 10 reps, and then for all the sets going back down the ladder, they were tough.  Man I had a good triceps pump by the end of that.  I'm going to try it with biceps next time.

531 Concurrent Training (C40_3B)

7:12 am - Home

Sunday morning I completed 531 Concurrent Training (C40_3B) as follows:

(Max Effort)
Sumo Deadlifts  3-160, 3-205, 3-245, 2-295, 1-335, 1-375, 2-395, 2 sets of 1 @ 375

(Dynamic Effort)
SSB Squats (to 18" Bench)  3-150, 3-200, 5 sets of 3 @ 230
Superset with:
Trap Bar Shrugs  5-135, 5-160, 5-205, 5-225, 3 sets of 5 @ 249

Superset:
Decline Situps 3 sets of 10
Wtd. Hypers  3 sets of 10 @ 70

Bodyweight: 220.6 Pounds (Down 2.6 pounds from 223.2 on 7/1)

Workout Duration: 0:48:42.03 h:mm:ss.ms (with 1:00 rest between sets)

Great series of workouts this weekend.  Saturday's upper body workout felt good and the chest and arms are really gaining strength.

Yesterday's workout was also good, however, on my 2nd set of SSB squats I tweaked my lower back.  I managed to finish a few more sets but stopped after my 5th set of 3 @ 230.  I originally planned to do 8 sets of 3 but cut it short.  My back was sore most of the day after that and this morning also.  It's not too bad, though, so I figured it'll heal up w/in the next couple of days.

531 Concurrent Training (C40_3A)

6:41 am - Home

Saturday morning I completed 531 Concurrent Training (C40_3A) as follows:

Shoulder Rehab - Red Bands

(Dynamic Effort)
Decline Bench Press  5-115, 5-145, 6x6 @ 170 (last 3 sets added 40 pounds of chains)
Superset w/
DB BOLR  4 sets of 10 @ 20 (1st 4 bench sets)
DB SLR  4 sets of 10 @ 20 (last 4 bench sets)

Superset:
V-Grip T-Bar Rows  5-105, 5-125, 5-160, 5-182, 5-204, 3 sets of 8 @ 160 (FSL Sets)
Military Press  5-70, 5-85, 5-105, 5-120, 5-135, 3 sets of 8 @ 105 (FSL Sets)

Tri-set:
DB Hammer Curls  4 sets of 10 @ 35
Triceps Pushdowns  4 sets of 12 @ 55
BB Curls (w/ Arm Blaster)  4 sets of 8 @ 80

Bodyweight: 220.6 Pounds (Down 2.6 pounds from 223.2 on 7/1)

Workout Duration: 1:13:09.69 h:mm:ss.ms (with 1:00 rest between sets)

531 Concurrent Training (C40_2D)

6:08 am - Home

This morning I completed 531 Concurrent Training (C40_2D) as follows:

(Max Effort)
Bison Bar Squats  3-135, 3-155, 3-185, 3-225, 3-245, 2-275, 3-295, 2x2 @ 275, 3x3 @ 225
Superset with:
Band Pullaparts (Black Band)  12 sets of 10

(Dynamic Effort)
Hex Bar Deadlifts  3-135, 3-225, 5 sets of 3 @ 275
Superset with:
Upright Rows  5 sets of 8 at 85

Superset:
Leg Raises  3 sets of 15
Wtd. Hypers  3 sets of 15 @ 70

Bodyweight: 218.2 Pounds (Down 5.0 pounds from 223.2 on 7/1)

Workout Duration: 0:42:56.44 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  I was a little sluggish going in but the squats woke me up. :)

531 Concurrent Training (C40_2C)

6:03 am - Home

This morning I completed 531 Concurrent Training (C40_2C) as follows:

Shoulder Rehab - Red Bands

(Max Effort)
Bench Press  3-115, 3-145, 3-170, 3-200, 3-235, 2-255, 3-280, 2x2 @ 255
Superset with:
Band Facepulls w/ Purple Bands  9 sets 12 

Superset:
Bench Press FSL Sets  3 sets of 8 @ 200
DB Rows (2 arms concurrently)  3 sets of 12 @ 70

Tri-Set:
Seated DB OHP  3 sets of 8 @ 35
EZ Bar French Press  3 sets of 12 @ 69
Multi-Grip Chins  3 sets of 8 

Bodyweight: 216.2 Pounds (Down 7.0 pounds from 223.2 on 7/1)

Workout Duration: 0:44:12.41 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today.  My left shoulder was a little sore going in but the Red Band warmup helped.  Overall felt like I got some good pressing and back work in along with a little biceps action.

531 Concurrent Training (C40_2B)

6:04 am - Home

This morning I completed 531 Concurrent Training (C40_2B) as follows:

(Max Effort)
Sumo Deadlifts  3-160, 3-201, 3-245, 3-275, 3-315, 3-355, 2-385, 3-315

(Dynamic Effort)
SSB Squats (to 18" Bench)  3-150, 3-200, 8 sets of 3 @ 215
Superset with:
Trap Bar Shrugs  5-135, 5-160, 5-185, 5-210, 3 sets of 5 @ 240

Superset:
Decline Situps 3 sets of 15
Wtd. Hypers  3 sets of 15 @ 70

Bodyweight: 222.0 Pounds (Down 1.2 pounds from 223.2 on 7/1)

Workout Duration: 0:46:37.23 h:mm:ss.ms (with 1:00 rest between sets)

Good past couple of workouts.  I fell behind by a couple of days but this will catch me up. :)

My diet went off track a little bit this weekend but I still wound up down 1.2 pounds from the same day last week.  Now I'm back on track so I should get some more good movement there.