5/3/1 to Elite.

Training Training Logs
61

basically took a deload last week.

last night’s workout:

Military press

120x5
140x5
160x12!

not that i think 160x12 is impressive, just happy to reset the maxes and get back to some higher reps for a change.

followed with BBB 100x10 5 sets

and seated wide grip cable rows, 3 sets of 12, 2 sets of 10.

and decided to give the anaconda protocol a better chance of working by adding Finibars. so ill be doing 2 Finibars, 2 scoops of anaconda and 2 scoops of MAG-10 per workout, we’ll see how that goes.

update on left wrist: doctor says tendonitis, suggested cortizone shot, not sure about that. im going to see how the next couple weeks go, although i will say last night i had to use a false grip to get through the pressing, which i never do.

btw, got my computer fixed…

62

deadlift today:
285x5
325x5
365x10.

reset to 430, in 6-8 months maybe ill be back to and surpass my 520 pull of Aug '09.

on another note, 2 Finibars, 2 scoops Anaconda and 2 scoops MAG-10 today. deadlifts in the morning had me a little worried anyway, as i dont lift in the morning normally. and given the fact that the Anaconda mixture has made me feel sick before, i was worried. let’s just say there’s a reason i dont like working out in the morning, and i will avoid it AMAP, feeling gross right now, still have 400mL left to drink…

i dont blame the Anaconda, moreso deads in the morning.

63

bench

185x5
215x5
245x9…

very weird having work sets below 225. i think i was good for a few more reps on the last set, but i hit the hook on the way up on the 3rd rep or so, knock me off balance a little, got out of the groove, etc. its a stupid bench with the uprights angled back, so instead of trying to pull the bar out from the awkward angle, i positioned myself further back in the bench, just a little too far apparently.

assistance:
hammer strength bench, 4 sets of 10-12
seated wide grip cable row, 4 sets of 10-12
wide grip pulldowns, 3 sets of 12
band pull aparts, 5-6 sets of 12-15 during dinner (gym is now 5 mins away)

64

squats
185x5
215x5
245x12…

these “light” weights feel so weird, but i guess thats what happens when you run the CNS into the ground like i apparently did.

65

military day
125x3
145x3
165x11

again, good to get some higher reps even if my sets are with lower weights.

DB lateral raises 25x12, 30x10, 35x8, 40x6…really dont do these very often, need to hit them more and get weight up

cable laterals 6 reps L arm, 6 R arm, 6 L, 6 R> alternate til youve done 24 per arm, no rest between, this is one set. did 3 “sets” like this- taken from Thibs hss-100 shoulder spec article.

4 sets seated wide grip cable row, 8 reps, 6, 6, 6

66

deadlift:

305x3
345x3
385x7

far from a PR or anything, but i know i had more. i was trying something a little different with holding my air, i was filling with as much air as i could and really trying not to let it go. most times i take a few deep breaths, push my stomach into the belt and drop down and hook the bar. anyway, i might experiment with it some more, but basically i ended up almost holding my breath, so when i couldnt hold it anymore at rep 6, rep 7 was sloppy, i just cut the set.

did pulldown abs, and lateral raises.

bench day is scheduled to be next, im considering (which means 99.9% chance i will DO this) doing a second overhead pressing day for a bit instead of a bench day. bench is going fine, military is going fine, just an idea.

my fiancee says i look bigger in through my shoulders/chest. ive been thinking the same thing, but my weight hasnt changed, perhaps the Anaconda is doing its thing.

having just moved into an apartment, now on an apartment budget, been trying to only buy what we need- thinking we’re going to get a big value pack of ground beef in addition to what we already buy, so i can get some more “good” calories in, get my weight up a bit.

67

Military press, again!

125x3
145x3
165x11…same as the other day, i think thats pretty good, couldve def pushed one or two more.

lateral raises:
40x12
45x10
50x8
25x12…50’s for 8, im not sure if ive ever done 50’s on lateral raises, so im excited about that.

cable laterals as described from last military session (two posts up)
3 sets of 24

5x5 pullups

hung from pullup bar 60 sec, going to try something i read about from the DC guys here and there, see if it does anything for me, if i can remember to do it consistently that is…(probably my BIGGEST mistake of my time lifting).

on another note, finally had a workout where i didnt feel like i was going to puke! i think ive been rushing the timing on the anaconda just slightly, and having that timing off just a few minutes has been really making me feel pretty horrible during my workouts the past couple weeks. for example, tonight i had the two finibars, then 10min later the first 500mL of anaconda mixture, 15min later second 500mL, then 5min later started workout. i think ive been off just a few minutes, rushing the first two doses of anaconda just a little, and that little bit seems to make a huge difference.

68

well, im back. over the course of the past 11 months since i posted in this log, ive had ups and downs in the gym, priorities had to change here and there, but now i am back- and with plans to compete! there’s a powerlifting meet tentatively scheduled for february/march, and i plan to be there and compete. as soon as the date is nailed down, i will send in my entry, etc. for the record, this is the 2011 Navy USAPL Open, hosted of course, at Navy.

i am still doing 5/3/1, had to leave it for a short time to focus on running speed/agility for a federal police test, had basically a thumb injury that i probably mentioned around december 2009, that took a whiiiiiile to heal, which caused mainly my bench press to suffer and stagnate, regress, etc. but it is now good to go.

anyway, today’s workout was the 5/3/1 day for bench:

main work:
bar x 20
95 x 10
135 x 5
185 x 3
210 x 5
235 x 3
260 x 5

for accessory work, i am actually trying out some CT based ideas here and there

today i did some mini-ramps after the 260x5

went:
235x3
245x3
235x3
245x3
235x3
245x3

starting with the 95x10 from the main work, i was doing the lat work described in CT’s latest article:

A Thib/ab strap pull downs
80x10
100x10
100x10
100x10
100x10
100x10

then superset
B1 lat pulldowns
120x10
120x10
120x10
120x10

straight arm pulldowns
80x10
70x10
70x9
70x10

then lateral raises 25x15-20x4
4-5 sets curls using the methods used in the same article where the lat work above came from

69

almost forgot to log the workout-

5/3/1 squats

bar x 20
135 x 8
185 x 3
225 x 3
250 x 5
285 x 3
320 x 3

thats it. ive got a cold, 320 was a very easy triple. didnt want to crush myself since im already sick. when i am sick it doesnt last very long, so im hoping im feeling good tomorrow and can get back in the gym for military press tomorrow night and get back on this week’s schedule.

70

military work tonight:
bar x 20
95 x 8
120 x 5

work sets:
145 x 5
165 x 3
185 x 3…just went for 3 here, to do some singles

205 x 1
215 x 1
165 x 3
165 x 3

was going to wave that 165 up and down a little, but a little tendonitis in left elbow started to flare up, so i quit it.

did barbell shrugs between all of this, then moved on to basically the same lat work that i did on 12/11 (two posts back)

i will say that i think im fucking up trying to incorporate too many things. im just going to get back to the 5/3/1 basically as written. it works, dont know why im trying to change it.

also, when i can im going to throw some pics in here of just random shit im into…

71

800×500 188 KB

if i chose the right pic, this is a swingarm shovel that i really like

72

today’s workout was the last in this cycle, thank god. came down with a cold Monday, tuesday i was feeling better…but basically i havent felt well all week, some points better than others, hit me hard this morning in the form of a vicious headache. tried to get rid of it with coffee- didnt work.

i hit a 550 deadlift in mid-november on the last deadlift day of last cycle, was tempted to go for one again today, but as the workout went on it was obvious that i would only be driving myself further into the ground, so i just went for the 1 rep on last set.

5/3/1 deads:
135x10
225x3
275x3
315x3
[365x5
415x3
460x1]

did some back extensions 3x15

upright rows 80-110 x 4-5 sets, 8-12 reps

was driving out of the lot and pulled into the new Checkers next to the gym, had visions of double cheeseburgers and those “cajun-esque” fries. luckily, there was a long line and i was last in it, threw it in reverse and went the fuck home. i decided i hadnt really done enough work to warrant the meal i was thinking of, plus i didnt really feel like spending $11-12 on shit (really the main reason i left).

73

3 full rest days was enough! was itching to hit the gym yesterday, put it off til today and i was ready to go.

start of a new cycle, im going to try to stick to the prescribed reps and BBB for 5’s and 3’s weeks, unless i just feel EXTRA amped on one of those days. i think this will help me to continue to make slow and sure progress, and not feel as run-down.

new bench training max @ 280 (humbling using below 225 for work sets, as i know i can push at least 315)

barx20
95x10
135x5
185x5
210x5
240x5

between these sets i did weighted pullups:
35lb x 5 sets x 5reps

then moved over to incline bench, BBB style

155 x 5 x 10

in between these i did bodyweight pullups and rear delt “swings” face down on the incline bench, 20lbs x 4 sets x 35 reps

finished with seated cable rows with that neutral, medium grip bar, looks like a scrunched e-z bar, 80 x 2 x 20 and side delt machine 80x20, 70x20

good workout, felt good, nice pump.

NEWs on that meet in february- meet is 26th Feb at the moment, but i got word yesterday i need to do a police physical for a job in february as well. from past experience, i know that if i run as much as i need to in order to prepare for the test, my strength will go down. and, if i dont run as much as i should to prepare, i fail the test (done that before too). so, i will see what happens to my strength, but the test is more important to me than the meet at this point. long story short, if i dont do THAT meet, i’ll get a vid up of a lift or something just to keep myself accountable.

74

squats- new training max 345 (i know, i know…)

barx15
135x10
185x5
225x5
260x5
295x5

good mornings…ive only done these a few times in my life, not at all in at least the last year. wanted to do these as my BBB. will go up in weight as i get used to the movement.
135x12
155x10
155x10
155x10
155x10

kneeling ab pulldown. i do prefer standing ab pulldowns, but all the cable towers have the cable on the outside of the tower, doesnt work as well. so i use another part of the station- the part with the back pad that people to triceps pushdowns and crap on.

anyway…
110x3x10

got home, drank 4 glasses of milk, had a cookie, then did some road work- 1 mile run

75

military press- new training max 200

barx20
65x10
95x5
135x5
150x5
170x5

pullups/chinups in between these, ranging from 5 reps to 12, 53 reps total

did BBB style behind neck presses,
95x12
105x10
105x10
105x10
105x10

did some seated cable rows with that medium width, neutral grip E-Z(ish) bar
80x20
80x20
80x15
80x15…not heavy, just getting some higher reps in here- i feel these pretty well in my lats and upper back

did some hammer curls for shits and giggles, then left.

legs are absolutely devestated from those good mornings the other day…wow, ridiculous.

lastly, meant to mention- EFS elbow sleeves came in the other day, tried them out during that squat session. i am 5’9" 192ish right now, arms are just about 17" flexed. ordered XL’s which should fit- these fucking things are tight as shit. will have to return for XXL’s. my forearms literally started going numb immediately, could barely even squeeze the bar.

76

Deadlift- new training max 495

135x10
225x5
275x3
320x5
370x5
420x6

Couldn’t really decide if I was going to try and push this last set or not. Basically, I was psyching myself out today thinking about a 570+ pull that I wanted to accomplish by end of January. I started thinking that pushing the last set on deads is what got me to the 550 pull I made in November, and that maybe I should push the last sets, at least for deads. Anyway, last minute I decided not to, that’s why it’s only 6 reps- if I push the last set of deads on 5’s week, I’m normally looking for ~10.

After that I tried upright rows with dumbbells as I’ve seen some people mention lately. Did one set, didn’t like it. Tried another set, didn’t like it, scrapped it.

Did 5 sets of 12 face pulls, called it a day.

77

Bench
Bar x 20
95 x 10
135 x 5
195 x 3
225 x 3
250 x 3

Pullups in between, 50 reps

Dips
+90lbs x 6
+135lbs x 4
+135lbs x 3

BB incline
135x20
135x10

“cobra” lat crossovers?
"30"x15
"40"x12…didn’t like these

Lat pulldowns with medium neutral grip bar
100x12
100x12
100x12

78

Also did some light lateral raises really focusing on the medial delts, stopping before traps engaged at the top, and before muscles got a break at the bottom- 3 sets of 25 with the huge 15lb bells. Next time I’m using pink ones!

79

Squats
Bar x 20
135x10
185x3
240x3
275x3
315x3

Lateral raises in between- 15x25x5

Light pull thru’s 3 sets of 20 with a bag of feathers

80

Squats
Bar x 20
135x10
185x3
240x3
275x3
315x3

Lateral raises in between- 15x25x5

Light pull thru’s 3 sets of 20 with a bag of feathers