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Day 201 and Baybee Got Back..

Wasn’t sure I’d get my workout in, but got er’ done. Spent 4 hours at gymnastics scoring for the girls elite qualifiers. Picked up this weeks CSA and some other errands. Finally home, got the workout done and will now cook some dinner! The little one should be getting home from gym shortly with the Mister. What’s on the menu you ask? Why, chicken thighs (skin removed), with lemon, Greek olives and some other key ingredients over orzo. Yum!

One more day of my deload and I’m o. To the next 4 week cycle. Love this!

Main lift today is the bench press
Warm ups: 3×5@41 lbs

Actual: 5@41, 5@45 and 5@55

Assistives

Bp: 5×10@41
One arm DB row: 5×10@15
Incline DB curls:5×10@10

That’s it.. Short and sweet

I may get some pull ups in as well. 10 close grip maybe. 2×5?

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Days 250-248

Friday April 26th- Day 250

Rest Day (Worked from 3pm-3am anyway)

Saturday April 27th- Day 249

Ran 5.0 miles

Slept until 11ish, woke up got Sierra ready for her Chapter Championships, RAN, came home, showered and off to Jersey for Logan’s Region 7, competition. He was one of the top 3 in the State (Age group/level) to make the PA State All Star Team! Last competition of the season!

Which he did well in considering there was PA, NJ, DE, VA, WV, MA and NY representing with their best of the best. 4th for Vault, which was a shock since that was our weakness all year long- AND he got a heel contusion a week out.  9th on Pbars and 10th on Floor. IN THE REGION! So, I can’t complain and he was tickled. We also won 1st place as a team! Woot! The boys each got a nice gold medal and a big canvas sign.

Sunday April 28th- Day 248

Ran 5.0 miles (which I’m shocked I did, but it was a nice day and I felt  good)

So this is where you will shake your head at me. I’m thinking of doing Wendlers 5/3/1 program.  I bought his e-book and have been reading it. The only part I don’t like is the math. Since, I’m math illiterate, it may take me a while to get the hang of it. Today I tried to figure out my 1rm on the overhead press and I probably messed it up, I did it wrong as well as missing my warm up sets. I will start again tomorrow, so my workout is a little weird today. Pay no mind to it.

Overhead Press- 5@30lbs, 5@40lbs, 6@50lbs  (I should have had 3 warm up sets in here at lower %’s) AGAIN, still figuring the %’s out.

Shrugs- 3×15 @30lbs

DB Rows- 3×12@30lbs

Tri Dips-5×10 with my body weight

The last 3 were assistive exercises. The big lifts are the core of the workout. I will be doing 3/4 days with the big lifts being overhead press, benchpress, deadlift, and squat (all have their assistive on those days as well). I’m sure you will see some not hot looking workouts until I figure it out. This is  NOT a ripped in 30 days program, it  progresses with a deloading week at the end of each cycle.

If your interested, just look up Wendler 5/3/1. It’s more of a powerlifting program vs a bodybuilding program BUT, you can variate it to your liking, as long as you keep the basic premise. I, personally am not so much into powerlifting, but I like the fact that it is geared towards long-term gains vs short-term quick fixes. It will keep my interest longer I think.

Off to work tonight Different hours the last couple days, all in the name of the kid and their sports.

 

http://www.jimwendler.com/

http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html

http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

 

Victorious

Strength for the body, mind + spirit. 1 Cor 15:57

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