Thur Sept 3 - Sleep 8/10 - groggy this morning though
Hill sprints
5 sprints
11:57
HR peaked at 173
Timer started at start of 1st sprint, ended at end of 5th sprint. I run the uphill sprint, then walk down, wait for HR to hit 110, then sprint again. Walk down takes ~1:05-1:10.
I should start doing lap times and saving it out off my watch.
Sun Sept 6 - Sleep 6.5/10
Not feeling it today
Military
5x45
5x65
5x90
5x100
4x115
pathetic
dips
3x15
pullups
3x15
NO energy…shitty shitty workout…may go do hill sprints to make up for it
Hill sprints
5 in 18:26
Two things. My heartrate was taking FOREVER to go from 120 to 110. Going to make my floor 120 from now on. Secondly, I must have done 6 today…or 4 last time since my time was 5.5 minutes longer today. Part of that is waiting around for my HR to come down, but not all of it. Oh well, shitty end to a shitty workout day. Off to eat salmon 
Everytime I do military and go heavy for me (or back in the day when I used to do lat pulldowns)…I torque something in my upper back/neck such that turning and looking hard left hurts a lot for about a day.
Anyone have any ideas on what I could be doing wrong? I feel my form and posture are fine.
Maybe something just needs pushing back into place…I will talk to physio and chiro about it.
Sun Oct 18 - sleep 6/10
Resuming after a long absence due to injury. Ribs, then shoulder. Been doing ‘test’ workouts the last week. Some DL, some squats, some bench. Shoulder is being rehabbed right now but should be good to go as long I don’t push it. Backing the 1RM off to extremely conservative and starting over at Phase 1 Week 1.
My goal is to bring my squat and DL strength up to where they should be in comparison to my bench. Need to balance myself out. Goals are a combination of strength and hypertrophy/mass. Doing 5/3/1 with a mix of Big But Boring and Triumverate as I see fit.
It seems from reading CTs articles I am probably a slow twitch fiber kind of guy. I can typically perform a substantial number of reps at my 80% 1RM, I have good endurance. I wonder how I should alter my training based on this? I have seen good gains on high volume 8-10 reps/set training before but since I’ve always been so inconsistent it’s tough to pin that down as the cause.
Sun Oct 18 - Sleep 6/10…8 hrs sleep but to bed VERY late
Phase 1 Week 1 - Restart after time off. Definitely weaker now.
Military 1RM - 115 (real 1RM ~135) ← did workout as though 120, lowering to 115 to be safer
Deadlift 1RM - 250 (real 1RM ~290-300)
Bench 1RM - 235 (real 1RM ~255)
Squat 1RM - 190 (real 1RM ~215-225)
Military - taking it really easy and careful, right shoulder angry at me…test workout
10x45
5x65
5x80
5x90
8x100
4x10x55
Dips - leaving these out for this week, don’t want to push shoulder TOO much
Still get upper right back/neck ‘deep’ pain when I do military. Talking to physio about it tomorrow.
I like your log, because you are logging lot more than just plain lifts. Logging your sleeptime isn’t bad idea at all. I started 5/3/1 just few weeks back, so it is interesting to see how other people do and how they solve different “problems” or questions.
You were asking what reps you should get in the last sets. From personal experience (started too high and now staggering already), I believe The Dude Abides has it right (slowly but surely). And if you don’t believe, just add more weight after each cycle if you think you’re ready for it (not to all lifts but to those you see fit).
Keep it up!
Tues Oct 20 - Sleep 6/10. 7hrs of sleep, woke up lots
Was going to DL first thing when I woke up (was supposed to yesterday but personal matters interfered). Felt very tight and not wanting to work out though so delayed till lunchtime.
DL
5x135
5x135
5x160
5x190
15x215 (HR peaked @ 155)
5x10x115
HLR
7,4,5,5,5 = 26
Thus Oct 22 - Sleep 8/10
Working out at 8:45PM just after eating, not feeling so peppy
Bench
10x45
10x95
5x135
5x155
5x175
8x200 ← should be 15x…weak sauce
5x10x135
DB row
3x15x60, 2x10x60
Sat Oct 24 - Sleep 4.5/10 - At a fundraiser last night. Got to sleep loaded with wine at 2:30AM, up at 9. Woke up 7-8 times. Not a good rest. Need to work on reducing these
Took some caffeine 1/2hr before working out
Squats
10x45
10x95
5x125
5x145
20x160 ← I believe I have lots of slow twitch fiber, I can go at a high % of 1RM on some things for a while. This would point to a 1RM of 339 which is nowhere near accurate of course.
Front Squats
5x10x85 ← could have gone heavier
Good Mornings
5x10x45 ← took it easy on purpose, my lower back is my limiting factor in squats I think
Need to get rest the next few days. Tomorrow is MP then Mon is deadlifts, that’s three times in three days due to this week getting messed up (friday workout moving to today). Need to avoid this in the future.
I remember following your log this summer before your injury. Good luck coming back stronger than ever.
Lifting on an erratic schedule can be tough. Be sure you don’t end up beating on areas like your lower back training heavy 3+ days in a row. 5/3/1 is a great program for “beating the logbook” every workout. Do that and you’ll destroy your goals.
[quote]pkoad wrote:
I remember following your log this summer before your injury. Good luck coming back stronger than ever.
Lifting on an erratic schedule can be tough. Be sure you don’t end up beating on areas like your lower back training heavy 3+ days in a row. 5/3/1 is a great program for “beating the logbook” every workout. Do that and you’ll destroy your goals.[/quote]
Aye, thanks for the advice. Luckily these three days should be OK since it’s squats, then MP, then deads…the only concern is residual soreness from the squats on DL days.
Great to see someone is following Makes it feel a little less like shouting into the dark, although a public log helps regardless since it makes me feel accountable in a way.
Cheers
Sun Oct 25 - Sleep 8.5/10, melatonin and bed by 12:30AM, slept till 9:42AM with only 1 wakeup. Awesome.
CYCLE 1 WAVE B
Getting lots of protein these last few days and spreading meals out nicely.
MP - Bit of pain after the workout in upper back, my typical MP problem. Physio investigating
10x45
10x65
10x65
3x80
3x90
8x105
Chins - slashes denote broken sets. My chins are weak
10
4x6/4
Dips - Bought a dip station finally! Working like a charm. Just a cheap Northern Lights dip station. No more broken ribs from collapsing sawhorses 
3x15
2x8/4
Mon Oct 26 - Sleep 6.5/10, took a long time to fall asleep
DL
10x135
5x155
3x175
3x200
15x225
10x135
10x145
3x10x155
No HLR today as my abs are killed from something in the last few days…maybe chins?
Question. Today is bench with back accessory (DB rows most likely).
My back is still about a little sore from my deads on monday. Still work it?
Wed Oct 28th - Sleep 5/10, woke up at 4:30AM and couldn`t fall back asleep
Bench
10x135
3x160
3x190
8x210
5x10x135
DB row
5x12x60
Fri Oct 30th - Sleep 7/10. I have been waking up around 4:15AM every night this week…fell back asleep today luckily.
Squats
10x45
10x95
3x135
3x150
18x170
Front squat
5x10x95
Good morning
5x10x55
Good workout.
I wonder instead of upping my squat 10# next cycle should I up it by 20#?
I have hit 20 and 18 on my runout sets so far…seems a bit high. Squats are strange for me in that I will get around 10 reps and think I am done, but then I can grind out another 10 with concentration.
Personally, I would think it comes down to what you want to do. If you want to keep working in the 20, 18, 16 rep range, then just stick with the 10# increases and go wild. Progress is progress.
But if you want to make the jump down to a lower rep range, you all but have to increase the weight by more than 10#. Otherwise it would be almost like giving up a month’s progress - in that you wouldn’t be strictly beating your numbers from the last cycle.
Sun Nov 1 - Sleep 7/10
Feel like doing some pure arm accessory in addition today with plates to help wrist/forearm strength
MP
10x45
10x65
5x90
3x100
6x115
Chins - interleave
12,8/4,6/4,7/3,5/5
plate outer delt raise (plate held out)
lat raise 5x10
Dips - interleave
5x12
ham curl (plate held extended)
2x10x25 1 arm, dual 2x20x10, 5x25
I just stumbled upon your log, and in answer to some of your questions from a while back:
In the powerlifting section there is a very nice 5/3/1 forum topic where a lot of good people have been raising questions and giving feedback, so if you do not get feedback on a program question here (or just want more feedback) you may want to raise it there.
It is very standard to get 10-15 reps in the 1st week of the early cycles. When you are getting that, you set the weight well and should probably stick with it. That high of a rep count will not go on forever and it is good to get some of the gains from the higher rep work. With regard to the 20 squats, personally I would just keep adding 10 lbs each cycle, as I assume it will not take too long for the weights to drive that down, but it would not be big issue to adjust it up 15 or 20 lbs one cycle to get it into a more typical range.
One thing you may want to consider about the high reps is that it may be affected by your form or speed. If your 20 squats are relatively slow, you may want to try increasing acceleration instead of weight (beyond the standard 10 lbs). If your squats are already accelerating as much as possible, then obviously this is not an issue, but I figured I would mention it as a possible program adjustment. Now could be a good time to work on speed, and the greater force required for the faster acceleration may exhaust you faster.