Fri Dec 18 - Sleep 4/10 - Got extremely drunk last night, slept like shit
My legs feel like I worked them yesterday, this ain’t gonna be good
Squat
10x45
1x095
5x140
5x170
11x190
Accessory
Front squat 6x115
GM 10x75
Full shoulder band work
Done…no energy. Strangely enough nights after heavy drinking and poor sleep I have no energy 
Luckily I don’t do that often…but 'tis the season. Going to concentrate on not imbibing as much even at imbibing type places.
Guh
Sun Dec 20th - Sleep 8.5/10
Start of Cycle 3 Week 2
Push Press
10x45
10x45
10x65
3x95
3x110
9x120
Upper back not hurting…push press seems to do the trick
Accessory work
Push pr 3x130 (test)
Shoulder band work
Outer lat raise 2x10x10#
interleave
BB curl 10x45, 10x65, 10x75, 6x85, 2x95
Dips 12, 12x10, 12x20, 9x30, 6x40
Mon Dev 22 - Sleep dont remember
Deadlift
5x135
5x135
5x155
5x175
3x210
2x240
16x270PR Maybe 17 (probably 17) but will record as 16. Dug real deep on this, this set took a little while to do. When I keep in mind squat from the legs off the start and thrust hips I tend to do better.
Accessory Work
Deadlifts 5x10x135 drop weight to 135 cause of heavy above
Bench leg xt 10
Bench crunch 10
HLR 10, 10, 10
Damn that set of DL felt like hell, I got to 5 and was convinced that was it. I got angry and concentrated on form (legs, hips, get forward) and managed to grunt out another 12. Funny how that happens.
Wed Dec 23 - Sleep 8/10
Bench
10x45
10x135
5x155
3x175
3x200
8x225 ← I should be doing more than this, I used to be able to without as strict training
Accessory work interleaved
Inc bench 5x10x125
DB Row 5x8x85 ← Starting to do these heavier on chest day, back should have time to recuperate
Just finished a few hours of browsing some of the forums.
Fuck do I ever feel weak…and old…and genetically inferior…
Fri Dev 25 - Sleep 7/10
Squats
10x45
5x135
5x135
3x160
3x180
12x205
Accessory
Squats 5x10x135 ← lower right back tweaked on last set so avoiding GM accessory today
Shoulder band rehab
I think once a week isn’t enough for me for each bodypart. Looking back at past workouts I tend to do best with hitting each part every 3-4 days.
I’m thinking about doing squat accessory on deadlift day and deadlift accessory on squat day and making each a bit heavier than normal accessorry.
Thoughts?
Sun Dec 27 - Sleep 8/10
Cycle 3 Week 3 - heavy week
Push press
10x45
10x65
5x85
5x100
3x115
6x130 ← I’m just not good at heavy shoulders apparently
Accessory
BB curls 10x45, 3x10x65
Shoulder band rehab
Dips 8x25, 3x8x35
Outter lat raise 3x10x10
My back is quite weak and I think it affects my ability to lift in other areas.
I am considering after this cycle (this will be the third complete) doing the 6 week back specialization program as outlined today on the tnation home page.
Good idea? Bad idea?
Mon Dec 28 - sleep 6/10
I’m sick. Started feeling it in my throat last night. Slept from 12:30AM till 11:30AM. Considering I can never sleep more than 7-8hrs and NEVER past 8AM this says something. Going to take it easy today.
Deadlift
5x135
5x155
5x175
5x195
5x225
3x255
10x285 ← very tiring, no energy
No accessory work, I’m exhausted. Got my strength portion in at least.
Thus Dec 31 - Sleep 6/10 - woke up a lot
Still sick, but feel a bit better today than yesterday. Didn’t work out yesterday due to wanting one more rest day. Less stuffed up sinuses today.
Bench
10x135
5x135
5x155
5x190
3x215
5x240
Accessory
Incline bench 5x10x135
Explosive 1 arm body row - 5,5,3,3,2 (damn are these hard)
DB row 12x85, 10x85, 8x85, 6x85, 8x85
All in all a good workout. Bit disappointed with the weak 5x240 on bench.
Any suggestions for something to try to hammer my legs/back for 4-6 weeks on a more frequent basis?
I don’t mind going into maintenance mode on bench and military (even though my military is POOR).
I need to catch my DL and particularly my squat up to what they should be, and I think I need to hit them more often than I am right now.
Advice please.
Sat Jan 2 - Sleep 6/10 - Bed at 1, took drugs at 3:30, fell asleep finally, slept till 10
Focus on “Starting strength” again and correct deficits.
Deficits I see:
Squats
10x45
5x95
5x135
5x155
5x170
5x190
4x215 ← much harder like this
Accessory
Squat deep and concentrate on form 5x10x135
Bar feels very uncomfortable if I lower it anymore. Maybe I already had it pretty low? Will post pictures of before and after for opinions. Thumbs with fingers feels fine. Knees out and hips driving feels fine.
Lower back VERY sore today, new technique really hurts it apparently.
Mon Jan 4 2010 - Sleep 5/10 - Could not fall asleep
Cycle 3 deload week - not feeling particularly loaded so going to mix it up
Push Press
10x45
5x95
5x115
5x115
5x115
5x115
5x115
Shoulder band rehab
Mid grip pullups
10, 8, 8, 7 - man I stink at these now
Dips
3x8x25
Tues Jan 5 - Sleep 4/10 and 9/10 - Sleep at 11:20, up at 12:20, up till 3, slept like a rock till 10:30…very strange.
Easy ‘mix it up’ deload week
DL
5x135
5x185
5x225
5x275
2x315 ← lower back starting to hurt Still left over from squats I think
RDL
10x135
Lower back too sore…backing it off for today.
Thur Jan 7 - Sleep 7.5/10
Deload week still
Bench
10x45,10x135,5x185,5x205,2x5x225
Incline Bench
5x10x145
DB row 5x10x85
PU 8,6,5
Sh rehab
Jan 9 - Sleep 9.5/10 - went to sleep at 12:30, fell asleep instantly, woke up at 9AM. Best sleep in MONTHS.
Not doing 5/3/1 for a few weeks. Going free form to form check.
My lower back has been hurting continuously since last squat day. After investigation, my legs are very long and I was taking ‘push your butt back’ WAY too seriously. My butt was going WAY back since my legs are so long. This means that in order to balance the weight my lower back angle at the bottom (parallel) was very extreme towards horizontal. No wonder my back is messed.
I’m moving to more of a drop straight down ATG squat movement. Greasing that move for the next month or so with lower weights. I’ve always had strength issues coming out out of the bottom going ATG so I expect my weights will drop significantly.
ATG Squat
10x45
10x95
5x135
5x155
4x175
4x175
5x135
10x135
DB row
5x8x85#
Felt good. Definitely feels heavier but also feels WAY more natural and better on my body all round. Going to continue this. Maybe throw in 135# sets throughout the week.
Jan 11 - Sleep 7/10
Push press
10x45
10x95
5x105
5x115
5x125
5x125
5x125
4x125
Sh rehab
DB row 3x8x95
Jan 12 - Sleep 6.5/10
Deadlift - concentrating on speed/power up very fast
10x135
10x185
10x225
10x225
10x225
10x225
10x225
Sh rehab
PU 10,9,7