11/29/11-tuesday
bench
190x5
215x3
240x3
dips
bwx3x10
kroc rows
60x10
70x105
80x10
100x10
110x10
db mil press(seated)
70’s x8,8,5
pullups/band pullaparts-5 sets to failure
comments- added in some extra shoulder work today, felt it was necessary
12/1/11-Thursday
deadlift
285x5
320x3
355x5(w/belt)
squat
135x10x5
more deads
135x10x3
barbell shrugs
135x12x4
comments- gotta get used to the belt, it felt awkward lifting with one.
12/2/11-friday
military press
125x5
145x3
160x4
pullups- about 70 of them in between presses
incline db press
80x10,110x5,85x7 dropset 85x7,60x8
lat pulldowns/bandpullaparts- lots and lots of them
comments-pressing and pulling felt good today
12/12/11- monday
comments-havent updated this in a week or so last week was my deload week i only lifted a few days and did the big 3 exercises, bench squat and deads and went really light on them. back at it for my 5’s week.
squat
175x5
200x5
230x8
more squat
135x20,20,and 18
deadlift
225x10x3(sets)
-Everything felt really easy. i could have got at least 3 more on the set of 230 for squats, but i didnt have a spotter and decided to just take it easy.
12/13/11-tuesday
bench
165x5
190x5
215x6
more bench(alternating between close/normal grips)
135x15x4(sets)
pullups- a lot of them in between every set of benching
dumbbell rows
(w/straps)110x18,14
(no straps)80x20
comments- got a really good pump in the tri’s from those extra sets of benching and my back felt good from using a heavier weight while using wrist straps on the rows.
12/15/11-thursday
deadlift
250x5
290x5
330x10(pr!)
225x10
225x15
squat
135x25
135x20
135x15
lots of leg curls(seated and standing)
comments-deadlifts felt really good, got a good pump in the legs from the high reps on the squats and leg curls.
12/16/11-friday
Military Press
115x5
130x5
150x5
95x10x3
lots and lots of pullups
dumbbell rows
50x10
75x10
110x10
12/19/11 monday
squat
190x3
215x3
240x10(pr!)
more squats
135x20
155x12
deadlift
135x10
225x10x2
comments- i’m really sick with a cold so it was a short workout squats went great just no energy left after them
12/20/11 tuesday
bench
180x3
205x3
230x5
more bench(close grip)
135x20,15,12, and 10
pullups- a lot of them
db row and db incline press
80’sx10x2(sets)
comments- i was really happy to get 230 5 times, and i did it with no spotter so i left a couple reps in the tank. the close grip felt good on the tri’s and i was gassed after all th ebenching and pullups so there was not much left in me for rows/incline.
12/22/11-thursday
deadlift
270x3
310x3
345x4(no chalk)
deficit deadlift
225x10x5(sets)
squat
225x5x2
315x Miss
dropset
225x8
135x15
comments- hamstrings/lowerback were still sore from squat day and it effected me with deadlifting and with 315 which i got all the way down with and half way up, was grinding it out, but just couldnt finish it
12/23/11- friday
military press
120x3
140x3
155x5
95x5x5(sets)
pullups- lots of them
db rows/incline press-80’sx10x3(sets)
comments- 155 was easier than expected did at least 100 pullups back was shot after that
12/26/11- monday
squat
200x5
230x3
255x3
315x miss(fuckin pissed!)
1 and 1/2 squat
135x10x3(sets)
rdl’s
225x8x3
135x10x2
comments- missed 315 again at this point i just plan on trying to get it every deadlift/squat day until i finally stop being a bitch and lock it out. rdl’s and the one and a half squats felt good.
12/27/11 tuesday
bench
190x5
215x3
240x4
225x3x2(sets)
lots of pullups
close grip bench
135x20, 15, and 12
t-bar rows
50x20
75x20
100x20
150x12
175x6
incline db press
80x10
80x12
85x6
comments- had short rest periods/lots of volume today for no reason other than i wanted to get outta the gym to do other shit. so with that being said im surprised i even got 240 for 4 if i rested more i could have got out 2 more but 4 is good. the t bar rows were done using 25 lb plates and was done really focusing on the muscle moving the weight and controlling it on the way down too. i used the 25 lb plates to allow for great ROM. it was nice i might do those more often.
1/23/12-monday
new full body 5/3/1
cycle 1, week 1
squat
155x5
180x5
205x8
dips
5x10
pullups
5x10
comments- Just started training with 5/3/1 full body(3 days a week) again. i took about a month off of it bc i deloaded then tried smolov but stopped that bc pain in my shoulders and then took a week and a half off and have lowered my traning maxes so my weights will seem quite light but its so i can progress longer and bc i am back at a real college now, here at suny brockport in brockport, ny. the squats actually weren’t that easy bc one of my roommates asked me to go running with him before working out…never ever ever gonna do that again bc it takes away from my workout big time, esp since im a fatass right now at 190 i should be more like 170
1/25/12-wednesday
cycle 1, week 1
squat
135x10x5(sets)
bench
140x5
160x5
180x10
dumbbell row
60x10
100x10x3
1/27/12-friday
cycle 1, week 1
squat
135x10x5
deadlift
225x5
260x5
295x12
military press
85x5
95x5
110x12
1/30/12
cycle 1, week 2
squat
165x3
190x3
215x10
deadlift
135x10
225x10x4(sets)
bench
135x10x5
2/1/12
cycle 1, week 2
squat
135x10x5
bench
150x3
170x3
195x11
dumbbell row
60x12
100x12
120x8x2
2/3/12
cycle 1 week 2
squat
135x10x5
deadlift
245x3
280x3
315x3
military press
90x3
105x3
115x10
comments- today was an early morning workout at 630 am bc i had class/work/plans for the rest of the day. this was a crappy workout bc i was tired and bc after the squats my him/lower back were kinda sore for some reason so deadlifts were not easy esp since my quads were sore from previous squatting earlier in the week. so i decided to just get the minimum of 3 reps on the set of 315. military press however felt great and easy i left like 3 reps in the tank.
2/6/12
cycle 1, week 3
squats
180x5
205x3
225x12(pr?)
deadlifts
225x10x5
bench
135x10x5
comments- squats felt super light surprisingly i could have pushed out at least 2 more reps on the 225 but decided 12 was good enough since i am not deloading until i have my spring break from college. deads and bench were easy as well.