Hey everyone! What’s going on? How’s training going? Happy Tuesday. I know I missed yesterday so I got a little bit of catching up I got to do. Monday was Chest and Triceps and today was Legs (Quad Dominant). This happens to be week 4 on my 5/3/1 program which is also known as the deload week. Rather then go through the deload workout with weights of 40%, 50%, and 60% my 1RM, I normally like to come at the target muscle with something complete different and wacky to really SHOCK the fibers. I really enjoy doing this because it is both taxing on the muscles and my mind LOL.
So as I mentioned earlier, yesterday was chest and triceps. Rather then start with 5/3/1, Tom and I went straight to 3×10 flat bench with chains! This was awesome and seriously woke up my pectoral muscles.
Flat Bench 3×10 With Chains
Incline Cable Presses 3×3-5
Incline DB Flye 3×3-5 DROPSET 10 Reps
Cable Crossover 3×3-5 DROPSET 10 Reps (Vary the cable angle all three sets)
1 Arm Tricep Pushdown 3×3-5
Cable Overhead Extension
Dips! (I hit a 100 LB DB Dip for 5 :))
Now today for my leg workout deload, I went completely nutty. This workout was extremely simple yet arguably one of the worst leg workouts I have ever experienced pain wise. I called this workout “135 Madness” Believe it or not, you use 135 for squat weight the entire workout.
3-5 Rounds of 30 Seconds timed squats AS MANY REPS AS POSSIBLE. The goal here is to increase your number every round.
Round 1 (19 Reps) RD 2(20 Reps) RD 3(21 Reps) RD 4(25 Reps) Rd 5(25 Reps)
For the next exercise I implemented the classic “21” rep scheme into squats. Now with this, you perform 7 close stanced squats, 7 regular squats and finally 7 wide (sumo) squats.
Finally, Tom and I performed barbell lunges the length of the building. Unfortunately there is no weight rack outside of the gym so moving 135 to our necks and then back down was a little more challenging. Instead, we substituted with 65 pounds. We performed this 3 rounds.
My legs have never been so tight!
Also, last night was my first session of the night cap UT Bootcamp! I was pumped to be back. For a workout we performed the following FOR TIME
31 Deadlifts (225 M/135 F)
31 KettleBell Swings (53 M/32 W)
31 Wall Balls (20 M/12 W)
I finished with a time of 8:52. Awesome workout! We followed this with a 1.5 mile jog
Give any of these workout a try to really SHOCK the muscles! Especially the leg one 😉
I know this post was primarily workout related but I got some big news coming in the near future. Stay tuned!
Any questions or comments, SHOUT ME OUT! I want to hear from you guys! As always, keep dreaming big and achieving bigger!
CHASING THE TOP