Sunday 1/2/11
Pull ups
10x3xBW
Grip wasn’t an issue even though yesterday was a DL session, but my hands are still hurting. I’ll slowly add one rep every time I do this ‘special’ session.
Nice progress man! Especially on military press!
Going to be starting 531 this week so will hopefully see my press coming up like yours as mine been stuck in a rut lately.
[quote]Getting Closer wrote:
Nice progress man! Especially on military press!
Going to be starting 531 this week so will hopefully see my press coming up like yours as mine been stuck in a rut lately.[/quote]
Thanks man!
If you haven’t been training your military press regularly before, then I’m sure 5/3/1 will bring it up.
I’ll be sure to check in on your progress. Thanks for dropping in!
Cycle 3, Week 2, Day 1
Monday 1/3/11
Bench press
3x160
3x185
11x205 PR +5 reps (1RM of 280)
Band pull aparts (staggered w/ benching and curling)
Lots and lots
BB row (staggered w/ double contraction benching)
10,9,…2,1x135
Double contraction bench press (one rep = half way up then back down, then all the way up)
10x135 (135 was hard to say the least so I dropped the weight to 95)
9,8,…2,1x95
BB curl
3x10x65
1x15xbar
Bench pressing felt better than last week. Was aiming to get a calculated 1RM PR by getting at least 12 reps of 205, but my technique was all over the place. Despite my erratic technique, I’m happy to have gotten 11 reps. I’ll just give it another shot next week.
Super-setting BB rows w/ the double contraction bench pressing was torture in a good way. The double contraction BP was excruciating. But hopefully it’ll help my BP, specifically my strength off my chest.
I decided to do the double contraction after reading this article by CT: Bulk Up, Cut Up! 1
The curls were painful, even more so considering the light weight I was using. Since I never really worked by biceps directly and after reading this article by Wendler: ( http://articles.elitefts.com/articles/powerlifting-articles/5-ways-to-increase-your-bench-press/ ) I’m hoping the addition of curls will improve my BP.
Nice benching man. Our lifts and body weight are pretty similar. Race to 315?! 
[quote]ashylarryku wrote:
Nice benching man. Our lifts and body weight are pretty similar. Race to 315?! :)[/quote]
Thanks and hell yeah! Well our pressing lifts are similar. I’m pretty sure your squat and DL blow mine out of the water.
Good work on the PR, keep kicking ass! You’re looking relatively lean, what’s your height?
[quote]Chi-Towns-Finest wrote:
Good work on the PR, keep kicking ass! You’re looking relatively lean, what’s your height?[/quote]
Thanks man, I appreciate it!
I’m around 5’10", 5’11".
[quote]AquaCruzer wrote:
[quote]Chi-Towns-Finest wrote:
Good work on the PR, keep kicking ass! You’re looking relatively lean, what’s your height?[/quote]
Thanks man, I appreciate it!
I’m around 5’10", 5’11". [/quote]
Cool, you’re the same height as I am. Do you have any goals for 2011?
[quote]AquaCruzer wrote:
[quote]Getting Closer wrote:
Nice progress man! Especially on military press!
Going to be starting 531 this week so will hopefully see my press coming up like yours as mine been stuck in a rut lately.[/quote]
Thanks man!
If you haven’t been training your military press regularly before, then I’m sure 5/3/1 will bring it up.
I’ll be sure to check in on your progress. Thanks for dropping in![/quote]
Hope so, did my first workout yesterday which was military press and it felt good so am looking forward to progress.
Will be starting up a training log on here in the next couple of days so be sure to check it out.
[quote]Chi-Towns-Finest wrote:
[quote]AquaCruzer wrote:
[quote]Chi-Towns-Finest wrote:
Good work on the PR, keep kicking ass! You’re looking relatively lean, what’s your height?[/quote]
Thanks man, I appreciate it!
I’m around 5’10", 5’11". [/quote]
Cool, you’re the same height as I am. Do you have any goals for 2011?[/quote]
Sure do! By December I plan on getting a 340 bench, 455 squat, 240 military press, and 510 deadlift. I sure have my work cut out, but it’ll be fun trying to get it.
[quote]Getting Closer wrote:
[quote]AquaCruzer wrote:
[quote]Getting Closer wrote:
Nice progress man! Especially on military press!
Going to be starting 531 this week so will hopefully see my press coming up like yours as mine been stuck in a rut lately.[/quote]
Thanks man!
If you haven’t been training your military press regularly before, then I’m sure 5/3/1 will bring it up.
I’ll be sure to check in on your progress. Thanks for dropping in![/quote]
Hope so, did my first workout yesterday which was military press and it felt good so am looking forward to progress.
Will be starting up a training log on here in the next couple of days so be sure to check it out.[/quote]
Awesome! I’ll be on the look out.
Cycle 3, Week 2, Day 2
Tuesday 1/4/11
Squat
3x185
3x215
9x240 (1RM of 310)
8x225
8x205
8x185
8x155
8x135
Sit ups (staggered w/ squat assistance)
5x15xBW
Glute bridges
50xBW
Today was a crap day. The weight felt heavy and my technique was all over the place.
The sit ups were a nice change from planks. After doing them, I was reminded of how weak my abs are. Definitely something to improve upon.
The glute bridges lit my ass on fire haha. I’m going to keep on doing these.
Overall I was disappointed with today’s session. Last cycle I was able to hit 12 reps with the same weight, but only able to get 9 today. Oh well, can’t win 'em all. All I can do is pick myself up, rest, and refocus.
[quote]AquaCruzer wrote:
[quote]Getting Closer wrote:
[quote]AquaCruzer wrote:
[quote]Getting Closer wrote:
Nice progress man! Especially on military press!
Going to be starting 531 this week so will hopefully see my press coming up like yours as mine been stuck in a rut lately.[/quote]
Thanks man!
If you haven’t been training your military press regularly before, then I’m sure 5/3/1 will bring it up.
I’ll be sure to check in on your progress. Thanks for dropping in![/quote]
Hope so, did my first workout yesterday which was military press and it felt good so am looking forward to progress.
Will be starting up a training log on here in the next couple of days so be sure to check it out.[/quote]
Awesome! I’ll be on the look out.[/quote]
Just posted my log under the name ‘Another 5/3/1 log’
[quote]Getting Closer wrote:
[quote]AquaCruzer wrote:
[quote]Getting Closer wrote:
[quote]AquaCruzer wrote:
[quote]Getting Closer wrote:
Nice progress man! Especially on military press!
Going to be starting 531 this week so will hopefully see my press coming up like yours as mine been stuck in a rut lately.[/quote]
Thanks man!
If you haven’t been training your military press regularly before, then I’m sure 5/3/1 will bring it up.
I’ll be sure to check in on your progress. Thanks for dropping in![/quote]
Hope so, did my first workout yesterday which was military press and it felt good so am looking forward to progress.
Will be starting up a training log on here in the next couple of days so be sure to check it out.[/quote]
Awesome! I’ll be on the look out.[/quote]
Just posted my log under the name ‘Another 5/3/1 log’[/quote]
Nice, I’ll give it a look.
Wednesday 1/5/11
Pull ups
1x4xBW
9x3xBW
Focused on keeping my shoulder blades retracted. This helped me feel my lats doing more work.
Cycle 3, Week 2, Day 3
Thursday 1/6/11
Military press
3x115
3x130
8x145 (1RM of 185) PR +1 rep
Chin ups (staggered w/ MPing)
10x3x30
DB military press
5x10x30s
External rotations (staggered w/ push ups)
3x10x2.5
Push ups
3x10xBW
Happy with the military press PR. The 8th rep at 145 felt soooo slow, but after watching the video it wasn’t too bad haha. Felt strong throughout warm up sets and up until the last set. DB pressing was more difficult than usual, I might consider switching to BB pressing. My left elbow had a little pain while doing the DB pressing. It might be due to the increased volume of pull ups/chin ups. Hopefully it won’t be a problem.
The weighted chin ups were a nice change of pace. I had to use a little jump at the beginning of the last 3 sets to get things going.
Stumbled upon this while reading Matt Kroczaleski’s training log on EFS. I guess I’ll just have to get more creative with my excuses to skip a workout 
Amazing Workout by LAG Support our Wounded Soldiers - YouTube!
Your military press is coming along really well! Have you noticed much growth from the increase in strength pressing overhead?