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Training Training Logs
41

5/3/1 C1W2 Deadlift - 6/22/12

Warmup
Rumble Roll
Hip and Hamstring Stretch

Deadlift (conv.)
285x3 no belt
325x3
365x7 PR

Front Squat
185x8
205x6
225x4

Shrugs (controlled; deadstop each rep)
315x10
405x10
455x10
495x10 PR

Back Ext
BWx15
25x12
35x12

Planks
BWx30sec
10x30sec
25x30sec
45x60sec

Notes: Another brutal deadlift day. More than doubled my best with 365, really happy about that. Worked on a few form tweaks and they definitely helped. Had more in the tank on the front squats. Really focused on squeezing and holding at the top on the back extensions. Great day today once again. After each session, I feel more and more like I’m back on track.

42

5/3/1 C1W2 MP - 6/24/12

Warmup
Rumble Roll
Shoulder Dislocates

MP
120x3
135x3
155x6 PR

Lat Pulldown
Wide Gripx4x10
Vbarx3x10
Wide Neutral gripx3x10

Fatgripz DB Clean & Press (single arm)
40/45/50x3x10

Dips
BWx2x10
straight into
Incline JM Press
Barx20

Bent over r. delt flies
3x20/15/15

Hammer Curl
3x10/8/6

Notes: Great day! Matched my reps from last week and it was easier than last week. Awesome! Squats tomorrow, time to kill it again!

43

Nice PRs, seems training is going well since the meet. Some very strong shrugging too if that’s dead-stop/controlled as you say!

44

Tugs and benching looking solid as always! Have you switched entirely to conv. pulling or will sumo still be your main style?

45

Jake - thanks it definitely is

Phlegms - thanks. for now i will pull conv. going to transition to some sumo sometime

46

Killed squats today, write up coming later.

47

5/3/1 C1W2 Squat - 6/25/12

Warmup
Rumble roll
Hip and hamstring mobility
Leg swings
A lot of shoulder dislocates

Squat
245x3 no belt
280x3
315x8 PR

Paused Squat
265(~70%)x2x4
270(~70%)x2x4 PR

Leg Press
3pps/3pps/4ppsx3x25

Single Leg Seated Leg Curl
-Legs held at contraction while doing single leg rep
3x8 per leg

Weighted Ab Crunch
4x12

Notes: Awesome day squattin today. Everything went as I wanted it to and it felt great. I doubled my PR with 315 and matched my reps with 300 from last week!

48

Yes. Solid squatting dude, and L-O-MOTHERFUCKING-L at those tools next to you…checking you out and being like “Oh shit, he IS squatting that shit…repeatedly” and homegirl half squatting like a boss…fucking hilarious.

Nice job dude, way to dominate that shit.

49

Solid PR, form looking nice. You look leaner too? Perhaps I’ve just not adapted to the lack of hair yet.

50

In

51

Appreciate the comments guys. Thanks for following.

5/3/1 C1W3 Bench - 6/27/12

Warmup
Rumble roll
Hip mobility and stretching
Shoulder dislocates

Bench
190x5
215x3
240x4 missed 5

One Arm Tbar Row (using 25lb plates)
2px6x8
straight into
Stretchers
4x12

Dead Bench (chest level; 30-45sec b/t sets)
205x1
215x1
225x1
235x1
245xmiss
245x1 PR

NG DB Press
50/60/70x3x10

JM Press -SS- Band Pullaparts
45x12 -SS- MMx20
65x10 -SS- MMx20
80x8 -SS- MMx20
95x6 -SS- MMx20

Band Curls
MMx2x12

Joke of a bench set below:

Notes: Everything felt great today and was fast warming up. Just didn’t step up to the plate when it mattered on that top set. I will match those reps with heavier weight next cycle. Still had a good training day.

52

[quote]pbclax1 wrote:
I will beat those reps with heavier weight next cycle. [/quote]
Fixed.

53

[quote]inkaddict wrote:

[quote]pbclax1 wrote:
I will beat those reps with heavier weight next cycle. [/quote]
Fixed. [/quote]
Damn straight, thanks man.

54

5/3/1 C1W3 Deadlift - 6/29/12

Warmup
Rumble roll
Hamstring mobility
Hip stretches

Kneeling Jumps
BWx3 narrow
BWx3 wide
Bar on backx3 narrow

Deadlift
305x5 no belt no chalk
345x3
385x5 PR

Front Squat
185x6 no belt
205x6 no belt
225x6 no belt

Shrug (deadstop)
405x10
455x10
505x10 PR ← little bit of leg drive; still deadstop; held last rep at contraction

Back Ext.
BWx10
Light bandx10
Light band and minibandx10
Light band and monsterminix10

Standing Ab Crunch
5x12

Notes: Great deadlift day. Watching the video I need to work on getting tighter. Again more than doubled my previous PR of 2 reps with this weight!

55

5/3/1 C1W3 MP - 6/30/12

Warmup
Rumble roll
Shoulder mobility
Shoulder dislocates

MP
130x5
145x3
165x5 PR

Seated Vbar Row (1.5 reps; full rep then half rep = one rep)
10x10

Fatgripz DB Press
40/45/50x3x10

BB Skullcrusher → BB Rolling Ext. → BB Throat Press
Barx15/12/12

Row Machine (rear delts/conditioning)
1000m in 4:38

Notes: Another great day. Big PR again! 1.5 reps were brutal. Going to keep the rowing on upper days for rear delts and conditioning. Probably do 500m on bench day and 1000m on ohp day and try to beat my times each week.

56

5/3/1 C1W3 Squat - 7/2/12

Warmup
Rumble roll
Hip mobility
Hip stretching
Leg swings

Squat
265x5
300x3
335x5 miss 6 PR

Paused Squat
270x2x4
275x2x4 PR

Leg Press
3pps/4pps/5ppsx3x25

Lying Leg Curl
4x12 up to 100x12…drop 70x10, 50x10, 30x10, die

Abs
4x10

Notes: Brutal day, really wanted that 6th rep and should have taken an extra second to get tighter and get a bigger breath. Paused squats went well and I think I died after the 5pps leg press. Dropset on the curls finished me off. End of cycle 1 of 5/3/1, rolling right into the second cycle as I’ll be out the gym for a week starting 7/14.

57

PR’s everywhere. Good job.

58

[quote]SamMcLoughin wrote:
PR’s everywhere. Good job.[/quote]
+1, it seems gains are being made.

59

Thanks sam and jake.

After some research and guidance I picked up a pair of weightlifting shoes to squat in. Ended up getting a pair of the Rogue Do Win’s for a real good deal so I couldn’t pass them up. Should have them to squat in for the first time on monday!

60

[quote]pbclax1 wrote:
After some research and guidance I picked up a pair of weightlifting shoes to squat in. Ended up getting a pair of the Rogue Do Win’s for a real good deal so I couldn’t pass them up. Should have them to squat in for the first time on monday![/quote]
Consider me interested in this development. Presuming they have a heel? I squat in some oly shoes with 1.25" heel and I really love them for going super deep and front squats, but am still undecided when it comes to maxing out vs. my converse.