Stats
22 years old
5’11
about 193lbs
Military Press - 185lbs
Deadlift - 455lbs
Bench Press - 315lbs
Squat - 365lbs
Tuesday May 2 2010
Military Press
120x5
125x5
140x7
Dips
10/10/15/15/15
Chin-ups
10/10/10/10/7
Wednesday May 3 2010
Deadlift
265x5
305x5
350x5 (Should have done more)
Good Mornings
45x12
95x12
105x12
115x12
115x12
Hanging Leg Raises
15/15/15/15/15
Friday May 5 2010
Bench Press
185x5
215x5
240x10
DB Press
70x15
60x10
50x15
45x15
45x15
DB Row
45x10
55x10
55x10
55x10
55x10
Saturday May 6 2010
Squat
215x5
245x5
280x11
Leg Press
405x15
430x15
430x15
430x15
430x15
Was going to do leg curl, but no machine in the gym I was at so I did glute-ham
Glute-Ham Raise
BW x 5
BW x 5
Hamstrings and lower back were shot by this point so I cut off the assistance work a little early
Where in VA are you located?
I just finished week 1. How do you like it so far? I’m having trouble getting more than 5 on DL and Squat, but OHP and BP are looking good, I guess.
[quote]JLD2k3 wrote:
Where in VA are you located?
I just finished week 1. How do you like it so far? I’m having trouble getting more than 5 on DL and Squat, but OHP and BP are looking good, I guess. [/quote]
I am in Springfield VA. Are you from the area?
Monday May 10 2010
Military Press
120x3
135x3
150x8
Dips
15/15/15/15/15
Chin-ups
10/10/10/10/10
Wednesday May 12 2010
Deadlift
285x3
325x3
365x5
KB Swings
50x15
70x15
70x15
70x15
70x15
Band Leg Pulls
2 Bands for 2 Sets
Saturday May 15 2010
Bench Press
200x3
225x3
255x7
DB Fly
35x15
35x15
35x15
35x15
35x15
Cable Overhead Tricep Extension
40x15
50x15
55x15
60x15
60x12
Monday 17 May 2010
Squat
230x3
265x3
295x7
Leg Curl
105x15
105x15
90x15
75x15
75x15
High Jumps
2 Sets of 8 all-out
Monday 17 2010
Military Press
125x3
145x3
160x4
Arnold Presses
25x15
35x15
35x15
35x15
35x15
DB Shrugs
100x15
100x15
100x15
90x15
90x15
I’m in Lynchburg, about 3 hours SSW.
[quote]JLD2k3 wrote:
Where in VA are you located?
I just finished week 1. How do you like it so far? I’m having trouble getting more than 5 on DL and Squat, but OHP and BP are looking good, I guess. [/quote]
Sorry I completely misread your original question. I am really liking it because of the simplicity and how theres a certain goal and certain numbers you are trying to get each workout. To be honest, I haven’t really been keeping my assistance lifts as organized as I probably should, but I am getting pretty good reps for the weights. Did you do a real 1RM for each of the 4 lifts before you started your cycle? I did that like a few days before so my numbers have been spot on. There was only one set on my first cycle of deadlifts where I didn’t get any reps above the desired number and that was because I just bitched out.
Wednesday 19 May 2010
Deadlift
305x5
350x3
390x2
Chin-Ups
10/10/10/5/5
SLDL
135x10
135x10
135x10
I was planning on doing more sets here, but my forearms were smoked.
Straight Arm PD
70x15
90x15
90x15
Some DB bicep work but not much
nice job bro…i’m also doing this program and hoping to get my core numbers up…some strong benching and mil pressing outta you
[quote]Soda Popinski wrote:
nice job bro…i’m also doing this program and hoping to get my core numbers up…some strong benching and mil pressing outta you[/quote]
Thanks a lot. It’s funny that you mention my upper body lifts are the strong ones because I have always thought my lower body lifts were stronger. The squat is so low because I haven’t done them in over a year because I tore my ACL and up until a few weeks ago it would bother me. So far I am really loving the program and how simple yet effective it is. What cycle are you on?
[quote]Fandango wrote:
[quote]JLD2k3 wrote:
Where in VA are you located?
I just finished week 1. How do you like it so far? I’m having trouble getting more than 5 on DL and Squat, but OHP and BP are looking good, I guess. [/quote]
Sorry I completely misread your original question. I am really liking it because of the simplicity and how theres a certain goal and certain numbers you are trying to get each workout. To be honest, I haven’t really been keeping my assistance lifts as organized as I probably should, but I am getting pretty good reps for the weights. Did you do a real 1RM for each of the 4 lifts before you started your cycle? I did that like a few days before so my numbers have been spot on. There was only one set on my first cycle of deadlifts where I didn’t get any reps above the desired number and that was because I just bitched out.[/quote]
I did a couple of things for the “training max.” I was doing Strong Lifts 5x5, so I took the higher of either my competition lift or putting my 5x5 weight into the formula. I put that in as my “max,” then multiplied by 0.90 for my “training max” that I used for the program calculations.
Do you think you are getting good results with the assistance you are doing? In other words, despite being disorganized, are you still making good progress? Or do you think you need to follow a more structured routine for assistance?
I ask because I have some exercises built into my assistance routine that are hard coded, and others that are variable. For example, I have Power Clean versus Triceps. So far I think it’s working, but I’m only on week 2.
As Soda said, nice work on your bench and OHP. Good luck with your progress.
I have only almost completed my first cycle, so to say whether or not I am making good progress or not is still to be determined. I am however, getting the prescribed rep amounts and more on the last set of each main exercise. As for the particular assistance exercises, I usually have a structured idea for which assistance exercises I am going to do, but I will not hesitate to change it. It sounds self explanatory, but I use the assistance exercises for what they should be, assistance. I do not go balls to the wall on the assistance exercises. If I am really not feeling up to it on a lifting day, I will just do the main exercises and MAYBE an assistance exercise or two. For the most part, I do my main exercise, two exercises at 5 sets of 15 each, and then I will do any extra work if I feel the need. Like I said before, I am by no means that experienced with 5/3/1, but I have just been taking Jim’s advice of “not majoring in the minors”. I think that if you are hitting the prescribed numbers with your weights based on the %'s and it is going up each cycle then you are doing it right.
Thanks for the compliments on the bench and OHP, makes me feel like I should go and lift legs haha. Let me know if this helped at all.
Thursday 20 May 2010
Spent about 25-30 minutes running at a decent pace and up a few hills.
Bench Press
215x5
240x3
270x5
Dips
15/15/15/15/15
Tricep Pulldown
50x15
50x15
40x15
37.5x15
30x15
DB Fly
35x15
35x12
30x12
30x12
25x12
Leg Raise Machine
25x15
35x15
35x15
DB Side Obliques
35x20
100x10
100x10