W/E 9/19

2nd week in on 5-3-1 plan and loving it!  We are going to skip the deload week and maybe next since I've read you can skip the first two cycles.  I also realized I wrote the wrong numbers for my first squat day, they were my 2nd week weight, so I ended up doing them again.

This week we also had some schedule conflicts so I did two of the workouts on my own.  I really love training with my friend, but I'm going to make sure I don't miss any of my workouts unless I'm in the hospital!  

Here is how the week went:

Day 1:

BB Squat: 3 warm up sets (forever now known as warms) 100/3, 115/3, 130/6

Front Squats: 5 x 15 @ 35 these are feeling less awkward and ready to move the weight up.

Leg curls: 2 warms, 40/10, 12

Leg ext: 1 warm, 50/10, 10

abs 3 sets

Day 2

Bench press: 3 warms, 75/3, 85/3, 95/10

Incline DB press: 2 warms, 35/10, 10

Flys: 1 warm, 28/10, 10

Tri ext: 1 warm, 24/10,10

Tri pushdown: 1 warm, 40/12, 12

Day 3

Deads: 3 warms, 85/3, 95/3, 110/10

one arm row: 5x15 @ 19

Wide grip PD: 2 warms 65/10,10

Low cable rows: 5x15 @60

Day 4

Military Press: 3 warms, 40/3, 50/3, 55/10

Side laterals: 2 warms, 15/12, 12

Face pulls: 1 warm, 35/12, 12

EZ bar curls: 2 warms, 40/12, 12

preacher curls: 2 warms, 15/12, 12