With the new year approaching, it's time to set some new goals. I'm going to take the year of 2017 to build my base and continue with my raw work. I have some goals in mind that I'm going to keep to myself for the time being, but I know I will reach them with consistency and hard work. With paramedic school also approaching, that means limited gym time. This means I need to be efficient in my workouts. Get in, do my work and get out. This is why I will be running my 5/3/1 percentages again since it allows me to go into the gym without thinking while still putting the work in. I started out my day back with some squats and bench the day after. Here's how my days were laid out...
Squat Day
A. Squat (Minimal rest periods)
Bar weight x 15
135x10
225x8
275x5
315x3
360x3
405x3
425x1
B. Good Mornings
4x8
C. Leg Press - Giant Strip Set
6 plates per side x 10 reps
Stripped one plate per side after each set, hit ten reps and repeat. This allowed my quads to be under lots of tension. Holy fuck did these suck.
D. Lying Leg Curls
6 Sets w/ 6 reps at each leg alternating back and forth until all 6 sets are complete.
E. Ab Wheel
4x15
Cardio- walk on treadmill for 15 mins
Bench Day
A. Bench
Bar weight x 15
135x10
225x8
270x3
310x3
350x3
365x1
B. Incline DB Press
4x8 w/ 90lb DB for set one, 100lb for rest of sets
C. Dips, Pull Up Superset
4x15 each
D. Tricep Pushdowns, Cable Curls Superset
3x20 for each