Mon Nov 2 - Sleep 8/10
DL
5x135
5x155
5x195
3x220
15x245
5x10x155
HLR
10,9,8,8,7 = 42
Wed Nov 4th - Sleep 7.5/10 - woke up a few times…
Bench
10x45
10x95
5x135
5x155
5x185 (shoulda been 180 but went 185 for plate convenience)
3x205
5x230
5x10x145
DB rows (interleaved with accessory chest work above)
5x12x65
Fri Nov 6th - Sleep 8/10
Squat
10x45
5x95
5x135
5x150
3x170
17x190 ← 1x set…17x190 has got to be a personal record of some sort, felt easy
Front squat
5x10x95
GM
5x10x55 ← keeping these easy and light to get my back used to them
Great workout, felt awesome. 190 felt much lighter than it has before. All hail 3 weeks of consistency! I expect I’m in ‘beginners gains’ right now for Squat/DL and may keep that status for maybe the first 3 cycles, then start to plateau.
Sun Nov 8th - Sleep 6/10 - to bed late, up semi early, didn’t sleep well…very tired today
Start of Cycle 1 deload week
MP
5x50
5x60
5x70
Chins
3x5
Dips
4x6
Mon Nov 9th - Sleep 7.5/10
DL deload
5x105
5x135
5x155
HLR
10,10,10 = 30
Here is what my maxes will look like for next cycle
Military 125
Deadlift 280
Bench 245
Squat 215
Upping military and chest by 5, deadlift by 20, squat by 15.
Thus Nov 12 - Sleep 8.5/10
Bench deload
5x100
5x125
5x155
5x155
5x155
DB row ← interleaved with bench
5x65x5
Sat Nov 14th - Sleep 6.5/10. To sleep at 1AM, woke up at 6AM, couldn’t fgall back asleep
Squat
10x45
5x80
5x100
5x120
Front squat
3x5x55
Good morning
5x5x45
Nice super light ‘just do something’ workout. Back to the strength tomorrow. Looking forward to it.
Sun Nov 15th - Sleep 6.5/10 - Sleep at 4:10AM, up at 10:10AM. Did well at the poker game though so was worth it.
Shoulder Press (calling it this now since I’m not doing ‘seated’ military)
10x45
10x55
5x80
5x95
9x105
Chins interleaved w/ outer lat plate raise
10, 10, 10, 6/4, 7/3 ← chins
5x10x10 ← outer lat
Dips
3x8x25#
2x12
Plate hammer curl
10x25
Felt good. Doing heavier than ‘accessory’ work would dictate for the dips, but it feels OK. I don’t think it’s overtraining…at least not now.
Mon Nov 16th - Sleep 6/10 - To sleep at 11AM, up at 5AM.
Abs very sore and back a bit sore from chins/dips yesterday. Concerned about ability to push hard today.
Deadlift
5x135
5x155
5x180
5x210
16x240
Instead of DL accessory going to try going heavy. No HLR since my abs are shot.
Deadlift experiment
1x260
1x280
1x300
1x320
1x340
1x360
I’m surprised since I was tired from the real workout, and sore back/abs. My previous run-out sets suggested a 1RM near 400#, apparently that may not be too far off.
Well…my previous max 1rm was 300# but I stopped there since my form was poo (hips rising faster than shoulders when I got heavy, resulting in a good morning). Seems my form has been greased nicely as it held all the way up to 360#.
So the question…should I up my 1RM for this cycle’s calcs? Or wait for the next one.
Note: back felt a bit sketchy at 360#, couldn’t have gone any higher.
I have a nifty setup on Google Docs with each Cycle as a sheet, and a master sheet that keeps track of my theoretical 1RM based on my reps done on the run-out sets. Also keeps track of PR and for each day tells me how many reps of the run-out weight (3rd set) I need to do to set a new PR.
Here is a publish of the chart for 1 and a bit cycles:
If anyone cares to snag this off me just let me know and I’ll try to figure out how to share it.
Test image publish of my big 3
Really nice work! Wait until the end of this cycle to add weight. Don’t go up by more than 20 pounds.
[quote]mrodock wrote:
Really nice work! Wait until the end of this cycle to add weight. Don’t go up by more than 20 pounds. [/quote]
Will do, may I ask why though? Felt so good to finally push myself on deadlift yesterday. Was thinking maybe do the same thing on DL day the next two weeks…normal workout then single reps up to 360# or so.
Judging from that lift my 1RM should be minimum 320# for 5/3/1 working 1rm purposes no?
Edit: Maybe you are right…the soreness is starting to kick in tonight 
How long in between reps is typical for the big lifts when doing the third set?
I find with the squats/deads once I get up above 8 reps or so I do the lift, return to start position…deep breath, maybe two, lift again. Acceptable? Nothing in the book speaks as to time in b/t reps but I definitely am not moving 100% of the time.
What I am doing feels good so I’ll continue it, but just curious on what most people do?
[quote]BrockStone wrote:
mrodock wrote:
Really nice work! Wait until the end of this cycle to add weight. Don’t go up by more than 20 pounds.
Will do, may I ask why though? Felt so good to finally push myself on deadlift yesterday. Was thinking maybe do the same thing on DL day the next two weeks…normal workout then single reps up to 360# or so.
Judging from that lift my 1RM should be minimum 320# for 5/3/1 working 1rm purposes no?
Edit: Maybe you are right…the soreness is starting to kick in tonight :)[/quote]
You have an opportunity to get stronger using lighter weights. There will be plenty of time to get stronger using weights closer to your max. Just keep you form extremely tight on each rep, do not compromise your form to squeeze out a few more reps.
If you can continue to increase your squat and deadlift by 10-20 pounds each cycle just think of where you could be in a few months. Who knows when the newbie gains will stop. But they will stop sooner if you up the weight too fast, or try to max or nearly max out frequently.
As far as rest periods are concerned, the shorter rest will improve your conditioning. That said, I would wait at least a minute. It may not be a problem cardiovascularly to use such short rest periods, but you may be accumulating core fatigue. But in general, any time between 1 and 8 minutes rest between sets is acceptable.
And by the way, if you had an avatar that was easy on the eyes I bet you’d get a lot more feedback, haha.
[quote]
As far as rest periods are concerned, the shorter rest will improve your conditioning. That said, I would wait at least a minute. It may not be a problem cardiovascularly to use such short rest periods, but you may be accumulating core fatigue. But in general, any time between 1 and 8 minutes rest between sets is acceptable.
And by the way, if you had an avatar that was easy on the eyes I bet you’d get a lot more feedback, haha.[/quote]
For rest periods I meant in between reps, not sets Sets I tend to take 90-120sec and that feels about right for me.
I’m not easy on the eyes? 
I’ll try to find a better picture of myself then
Thanks for the feedback.
EDIT: New picture of some fish I caught
Wed Nov 18th - Sleep 6/10 - woke up a LOT
Bench
10x45
10x95
5x135
5x160
5x185
10x210
Incline bench ← my chest is getting uneven work…accessory work will be inc BB for a while
10x135
4x10x115 ← more comfortable
DB row
2x15x65
3x6x65 ← back still feeling heavy deadlift day, ramping back and really concentrating on squeezing shoulder blade down
My bench is so weak compared to what it was and it’s not gaining like it normally does. I wonder if my chest needs more volume than this (what I have traditionally worked).
Fri Nov 20th - Sleep 7.5/10 - drugged myself to sleep, slept solid but STILL woke up at 6:30AM
Today has been a really bad day. About 9 things all went wrong, the gods were against me. Not looking forward to the workout.
Squat
10x45
10x95
5x140
5x160
20x185 PR ← the last 8 reps were gruelling…took a while, but plugged on
Front squat
5x10x95
Good morning
5x10x55
Sun Nov 22nd - Sleep 8/10
Start of Cycle 2 Week 2
Shoulder Press
10x45
10x65
3x90
3x100
8x115 ← PR
Accessory work
Chins - 3x10, 2x6/4
interleaved with plate out lat raise 5x10x10
Dips 5x12 body weight