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Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Jonny Canuck
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Re: Resolution Reminder

Post by Jonny Canuck » Mon Sep 10, 2012 3:08 am

8/27: Press
5/3/1 for PL Cycle 1 Week 2 Day 1

WU: KB Swings 4x15x70, Broad Jumps, Vert Jumps, Box Jumps

5/3/1 Press
3x185 then 8x145
supersetted with 5-8 strict pullups between every set

Dips, Bicep Curls

Jonny Canuck
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Re: Resolution Reminder

Post by Jonny Canuck » Mon Sep 10, 2012 3:10 am

8/29/12

5/3/1 for PL Cycle 1 Week 2 Day 2

WU: KB Swings 4x15x70, Broad Jumps, Vert Jumps, Box Jumps, Power Cleans

5/3/1 Deadlift
4x425 then 10x315

Hypers and Bent over rows

Jonny Canuck
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Re: Resolution Reminder

Post by Jonny Canuck » Mon Sep 10, 2012 3:12 am

9/5/12

5/3/1 for PL Cycle 1 Week 2 Day 3

WU: KB Swings 4x15x70, Broad Jumps, Vert Jumps, Box Jumps

5/3/1 Bench
3x265 then 10x205
suppersetted with strict pulls

Log Press 105x10,10,10,10
Dips @ 35lbs x8,7,8,9

Jonny Canuck
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Re: Resolution Reminder

Post by Jonny Canuck » Mon Sep 10, 2012 3:13 am

9/7/12

5/3/1 for PL Cycle 1 Week 2 Day 4

WU: KB Swings 4x15x70, Broad Jumps, Vert Jumps, Box Jumps, Power Cleans

5/3/1 Squats
4x335 then 5x260

Lunges 4x14x135
Hypers and Back Extensions

Jonny Canuck
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Re: Resolution Reminder

Post by Jonny Canuck » Mon Sep 10, 2012 3:15 am

9/8/12

5/3/1 for PL Cycle 1 Week 3 Day 1

WU: KB Swings 4x15x70, Broad Jumps, Vert Jumps, Box Jumps

5/3/1 Press
3x195 then 7x155 (haven't had over 185 on the bar since February, 3 reps felt solid!!!)
supersetted with pull ups

Dips@35 x10,9,10
Bicep Curls

Jonny Canuck
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Re: Resolution Reminder

Post by Jonny Canuck » Mon Sep 24, 2012 3:02 am

9/11/12

5/3/1 for PL Cycle 1 Week 3 Day 2

WU: KB Swings 4x15x70, Broad Jumps, Vert Jumps, Box Jumps Power Cleans

5/3/1 Deadlifts
6x435 then 10x340
GHD back Extensions 3x10
R Hypers 1x10
Bent Over Rows 10x110,130,150

Jonny Canuck
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Re: Resolution Reminder

Post by Jonny Canuck » Mon Sep 24, 2012 3:04 am

9/12/12

5/3/1 for PL Cycle 1 Week 3 Day 3

WU: KB Swings 4x15x70, Broad Jumps, Vert Jumps, Box Jumps

5/3/1 Bench 2x275 then 5x225
Supersetted with pullups 5-7 reps each set
Dips@44 6,6,5
Log Press @105 10,10,10

Jonny Canuck
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Re: Resolution Reminder

Post by Jonny Canuck » Mon Sep 24, 2012 3:06 am

9/17/2012

5/3/1 for PL Cycle 1 Week 3 Day 4

WU: KB Swings 4x15x70, Broad Jumps, Vert Jumps, Box Jumps, Power Cleans

5/3/1 Squats: 2x355 then 6x265
Reverse Hypers
GHD Back Extensions

Jonny Canuck
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Re: Resolution Reminder

Post by Jonny Canuck » Mon Sep 24, 2012 3:07 am

Fucking Deload week for 6 days! Need to reintroduce cardio to my workouts. Spending an hour a night 5 nights a week walking the dog but I need to start doing sprints, stairs, rowing, plate pushes and double-unders.

Jonny Canuck
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Re: Resolution Reminder

Post by Jonny Canuck » Fri Mar 21, 2014 4:54 pm

Have been back in the gym for a month after not lifting for 10 months. Just wrapped up three weeks of some easy 5/3/1 to figure out where I am at. Working out at a Crossshit gym one block from my work.

Second round of 531 started yesterday. Starting weight is around 240.

Warm-up included row, mobility and foam roller

Press ended with 5x150 and did three sets of dips x8 and pull-ups x5.

Jonny Canuck
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Re: Resolution Reminder

Post by Jonny Canuck » Fri Mar 21, 2014 8:37 pm

531 Week 1 Deadlift Day
Row, Mob work, Roller
Deadlift 8x300
Good Mornings and Hanging Leg raise 4x5
Last edited by Jonny Canuck on Mon Mar 24, 2014 8:07 pm, edited 1 time in total.

Jonny Canuck
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Re: Resolution Reminder

Post by Jonny Canuck » Mon Mar 24, 2014 8:06 pm

5/3/1 Week 1 Bench
Row, Mobility, Roll
Last set of Bench at 225x7
Bench x15 @ 115,125,135
KB Row with 53's 3x10

Jonny Canuck
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Re: Resolution Reminder

Post by Jonny Canuck » Tue Mar 25, 2014 8:28 pm

531 Week 1 Squat Day
WU: Row, Mob, Roll, Standing Long Jump x5
Squat: last set was 275x6
10 GHD Back Extensions
10 Reverse Hypers
5 Front Squats at 135
30 second Plank

Jonny Canuck
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Re: Resolution Reminder

Post by Jonny Canuck » Wed Mar 26, 2014 8:34 pm

531 week 2 Shoulder Press
WU: Row, Mob, Roll
Press: Last set was 160x5
PU:5,4,3,
Dips:7,6,5

Jonny Canuck
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Re: Resolution Reminder

Post by Jonny Canuck » Thu Mar 27, 2014 8:25 pm

531 Week 2 Deadlift Day
WU: Row, Mob, Roll
Deadlift: Last set was 315x10. Rounded on 10th rep. Grip felt good but need to work on breathing
Good Mornings 3x7@95
Hanging Leg Raise 3x7
Reverse Hypers x10
Plank x 40 seconds

Jonny Canuck
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Re: Resolution Reminder

Post by Jonny Canuck » Fri Mar 28, 2014 8:22 pm

531 Week 2 Bench
WU: Row, Mob, Roll, Pushups (Wide, normal, close)
Bench: Last work set was 240x4 then 4x10x165
KB Row: 4x10x53
Dead hang: 20 seconds
Plank: 40 seconds

Jonny Canuck
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Re: Resolution Reminder

Post by Jonny Canuck » Mon Mar 31, 2014 8:30 pm

531 Week 2 Squat
WU: Row, MOB, Roll, Broad Jumps
Squat: Last set was 5x290
GHD Back Extensions 10,10
Reverse Hypers 10,10
Back Squats 5x135 Front Squats 5x135

Jonny Canuck
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Re: Resolution Reminder

Post by Jonny Canuck » Tue Apr 01, 2014 8:13 pm

Had a quick workout due to an expected 1:00 client call that I am still waiting on....

WU: Shoulder Mob, Roll

Press supersetted with pull-ups
2x5x135
3x155
2x165
2x175
3x180

Dips x10

Jonny Canuck
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Re: Resolution Reminder

Post by Jonny Canuck » Wed Apr 02, 2014 9:11 pm

531 Week 3 Deadlift (really short on time during the lunch break again)

WU: Row, Mob, Roll, Broad jumps and Box Jumps
Deadlift: Last set was 11x335 while standing on a 45# plate (I need to better program my numbers for the next cycle)

Hanging Leg Raises.

Jonny Canuck
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Re: Resolution Reminder

Post by Jonny Canuck » Thu Apr 03, 2014 9:13 pm

531 Week 3 Bench

WU: Row, Mob, Roll, Push Ups (Wide, Narrow, Regular) Stretching
Bench: Last set was 4x255

Bench Press: 15x135, 2x10x165
KB Row: 3x10 (53, 70, 70)

Jonny Canuck
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Re: Resolution Reminder

Post by Jonny Canuck » Fri Apr 04, 2014 9:11 pm

531 End of Week 3: Squats
WU: Row, Mob, Roll, Box Jumps and Broad jumps, Stretching
Squats: Last work set was 5x305
Squats: 2x10x165
Pull-ups: 2x5

Personal Note: Signed my largest client ever today ($60B Asset Size) for a $300,000+ position. I work as an Exec Recruiter.

Jonny Canuck
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Re: Resolution Reminder

Post by Jonny Canuck » Mon Apr 07, 2014 8:18 pm

531 Deload Week
1000M Row - 3:51
Shoulder Mob, Roll
Log Press x10 (65,85,105,115,125) supersetted with pull-ups (6,5,5,5,5)
Dips 3x10

Jonny Canuck
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Re: Resolution Reminder

Post by Jonny Canuck » Wed Apr 09, 2014 9:03 pm

531 Deload
Row 1500M 5:45
Mob, roll, Broad Jumps, Box Jumps
Rack Pulls: 5x135, 3x10x225
Hanging Leg Raise: 9,9,8,8
Good Mornings with SSB: 10x85, 3x10x105

Jonny Canuck
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Re: Resolution Reminder

Post by Jonny Canuck » Thu Apr 10, 2014 7:59 pm

531 Deload
500M Row: 1:39 (this felt pretty good. No warm-up or stretching and happened to get in the groove)
Mobility, Roll, Stretching
Push-ups x25
Floor Press: (10)x135, x155. (8)x155, x155
Dips: 3x10
KB Row x10 (53,70,70)
Plank x45seconds
Deadhang x30 seconds

Jonny Canuck
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Re: Resolution Reminder

Post by Jonny Canuck » Fri Apr 11, 2014 8:42 pm

531 Deload
Airdyne, Mob, Roll, Stretch
Broad jumps, box jumps, push-ups x20
Box Squat 10x135, 5x185, 5x215, 5x235, 5x255
Overhead Squat 2x(135, 155, 175, 185)
Lunges with a 45 overhead x 8 per side
Jumping Squats x20

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