Week 40
Fat Loss Week?
Complex:
Row
Clean
Front Squat
Military Press
Back Squat
Good Morning
75 x 8
75 x 8
75 x 8
95 x 3
105 x 3
115 x 4
So did the first three sets for eight reps, then decided to change it up to the sets of three. On the last set everything hit four reps except for three on military press.
Leg raises
3 x 15
Not sure if this really replaces a cardio session, but I was tired and probably sweat as much as an interval elliptical session.
Week 41
Travel Get a Job Week
Front squats
95 x 5
135 x 5
185 x 5
205 x 5
205 x 5
Back squats
205 x 12
135 x 10
Just did regular squats for fun, was pausing at the bottom just for shits. With front squats messed around a lot with grip. Most stable is sticking with the SOHP grip.
GHR
6
6
7
5
5
For some reason the regular GHR machine was out of order, used the downstairs one. Had the setting for the platform pushed all the way forward. I’m not exactly sure how short people could use that GHR since I had it raised completely forward for my legs to fit right.
Leg press
360 x 10
360 x 10
360 x 10
360 x 10
360 x 10
Sit-ups
incline 4 x 15
incline 4 x 15
incline 4 x 15
incline 4 x 12
Week 41
Travel Get a Job Week
Bench
95 x 5
135 x 5
165 x 5
185 x 5
205 x 5
225 x 5
135 x 10
Ya, pretty much just fuckin around until I restart 5/3/1 (possibly next week). Everything felt good, not sure if I’ll take a max before starting though.
Seated row
160 x 10
180 x 10
200 x 8
200 x 8
200 x 8
Incline DB press
60 x 8
65 x 8
65 x 8
65 x 8
Mid-grip chin-ups
5
5
5
4
3.5
Fuckin suck at doing chin-ups. Maybe biceps are a bit tired from last week? Anyways, need to get better at that shit.
DB flyes
35 x 10
40 x 10
40 x 10
Week 42
5/3/1 Wave 7 Week 1
Squats
120 x 5
145 x 5
175 x 5
190 x 5
220 x 5
250 x 10
Felt good to be lifting with plan again. 250 was a bit more challenging than I thought it would be but still fine. Worked a lot on having strong upper back contraction and pulling apart the bar. I basically am starting 5/3/1 again with my weights from the last cycle I did except taking deadlifts down 10 pounds and taking SOHP down 10 pounds.
Leg press
360 x 10
360 x 10
360 x 10
410 x 10
430 x 10
Leg curls
80 x 5 x 10
Foam rolled.
Jump rope
3 sets of 60 jumps, 90 seconds rest.
Just throwing in jump rope for shits. I guess it’s getting some calf action in there, but I really want to do some GPP work at the end of a couple days in addition to having cardio days.
Weight: 195.0
Week 42
5/3/1 Wave 7 Week 1
Bench
170 x 5
195 x 5
225 x 9
Not bad, but not good considering I had 225 x 10 six weeks ago. Probably had a 10th but with no spotter no need to mess around.
DB row
70 x 5 x 10
DB press
60 x 5 x 10
Took 90 second breaks between sets. Was only tough on last set of DB press.
Seated cable row
105 x 10
120 x 10
120 x 10
Quit because I remembered that I usually didn’t do another back exercise.
Leg raises
15
15
15
Week 42
5/3/1 Wave 7 Week 1
Cardio
Normal elliptical machine, 29 minutes, intervals Hi: resistance 14 incline 17; Lo: resistance 8 incline 8. Ya, slowly inching up on the resistances. If I do this every couple times, could have some good progress I think.
Jump rope (90 seconds rest)
70
70
70
Jumped rope just for shits. Every time I do it, thinking of increasing the number of reps by 10.
Foam rolled.
Week 42
5/3/1 Wave 7 Week 1
Deadlift
230 x 5
265 x 5
300 x 8
Nice to be deadlifting again, but there was a bit of an off feel. Lower back lost core tightness a couple times on the way down during warm-up. Might just be a slight flexibility issue right now. Stopped at 8 reps just because. Will probably shoot for 8 next week when I go for 315.
GMs
95 x 5 x 10
Starting back light because I want to take 90 second rest breaks. Took 90 seconds on all sets except the last because I was just dying.
Leg raises
15
15
15
12
11
Weight 193.4, I think this had more to do with the time of day (6:30pm) and going longer without eating than anything else.
Week 42
5/3/1 Wave 7 Week 1
SOHP
95 x 5
105 x 5
115 x 10
Well shit, I forgot to bring the paper that had my weights so I just guessed. Final set was supposed to be 125 instead of 115, but whatever I guess.
Assisted chins
80 x 5 x 10
CG bench press
115 x 10
115 x 10
115 x 10
125 x 10
125 x 10
I was considering doing a complex, but then just decided to practice doing the snatch. And then once I started, I started doing a few mini complexes of snatch, power clean, and front squats. Basically did 3 sets of 5 reps of the mini complex and then did another set of 5 for the snatch with 65 lbs. I’m aware that’s no weight, but it was for a complex and tiring for me at the end of the sets. Also tried to mess around with overhead squats for a while and figured out there’s no fucking way I can overhead squat given current levels of flexibility. Will be trying to figure out what I need to do to solve that in the future.
Weight 195.0
Week 43
5/3/1 Wave 7 Week 2
Squat
205 x 3
235 x 3
265 x 8
Leg press
450 x 5 x 10
Tried taking 90 second breaks but sometimes went to 1:45 or 2:00 b/c it was pretty tiring. Probably near the limit of working weight for 5 sets.
Leg curls
80 x 5 x 10
Foam rolled.
Week 43
5/3/1 Wave 7 Week 2
Bench
185 x 3
210 x 3
235 x 9
Pretty happy about this PR, matching the 9 reps from 225, guess the only difference is a spotter was around so I could go to the limit.
DB row
70 x 5 x 10
Pretty tough, was thinking about jumping up to 75 next week just for shits, but it might be a horrible idea.
DB press
60 x 5 x 10
Week 43
5/3/1 Wave 7 Week 2
Deadlift
245 x 3
230 x 3
315 x 6
Decent PR. Decided I would stop at six reps because I’m not 100% certain my back is all the way back. Might be a bad idea to be lifting with that uncertain, but I feel like it’s 87% back to where it was. Obviously no poor form or anything going on, but it doesn’t feel as comfortable as it did 2 months ago.
GMs (90 second rest)
100 x 5 x 10
Leg raises
3 x 15
Did the early morning workout so I could take an Excel test for a job interview and then play golf in the afternoon. Decided that I need to preserve some core strength for golf and cut the leg raises to 3 sets. In reality, I was just super tired and wanted to leave the gym.
Week 43
5/3/1 Wave 7 Week 2
SOHP
105 x 3
120 x 3
135 x 6
This workout was really good considering it was done somewhat hungover from $1 wells the night before. Not sure if I backed off enough on SOHP for this new round of 5/3/1.
Assisted chins
80 x 5 x 10
CG bench press
115 x 10
115 x 10
125 x 10
125 x 10
125 x 10
Week 44
5/3/1 Wave 7 Week 3
Squat
220 x 5
250 x 3
280 x 5
Hit one less rep than I was planning, but wanted to play it safe and left one in the tank. Definitely a couple grinding reps at the end.
Leg press
450 x 5 x 10
Started taking 1:45 instead of 90 seconds b/c my legs were fried from the squats.
Leg curls
80 x 5 x 10
Jump rope
3 x 90
Actually last set was something like 120 b/c I just went as fast as I could until it hit my feet.
Foam rolled, weight 193.2. So much drinking this past weekend is not good for the whole fat loss plan, but taking this weekend easy with the family should be helpful.
Week 44
5/3/1 Wave 7 Week 3
Bench
195 x 5
225 x 3
250 x 5
Actually got 6 reps, but it was super spotted so doesn’t count. Oddly 225 felt really heavy, but I think I just wasn’t mentally prepared.
DB rows
75 x 5 x 10
Really happy about this weight too. Will probably bump up to 80 same time next 5/3/1 wave.
DB press
60 x 5 x 10
Fixed incline sit-ups
3 x 15
Week 44
5/3/1 Wave 7 Week 3
Deadlift
265 x 5
295 x 3
335 x 6
So, used the lifting platform today, kinda stupid idea b/c it takes way longer to load weights and figure out how to get the 44 and 22 lb plates to add up correctly. Knocked out 6 and stopped b/c it’s what I planned on, definitely felt a lot better than the 6 I did with 315 last week, for unknown reasons.
GMs
105 x 5 x 10
Took 1:45 second rests b/c I was super tired from the deadlifts.
Incline sit-ups (unknown incline, but tough)
15
15
11
Foam rolled
Week 45
5/3/1 Wave 7 Deload
Squat
95 x 5
135 x 5
155 x 5
175 x 5
Leg press
230 x 5 x 10
Leg curl
50 x 3 x 10
This was retarded so I decided to do some GHR’s just for fun, and because I am not good at them.
GHR
3 x 5
Box jumps
2 box 3 x 5
Throwing in box jumps just for shits. Starting super easy with 3 sets of 5 and will build it. Not sure about the frequency, kinda freestyling it right now.
Jump rope (90 sec rest)
3 x 100
Week 45
5/3/1 Wave 7 Deload
Bench
105 x 5
135 x 5
165 x 5
135 x 5
Was working on the whole shoulder blades pulled back thing. Easy to set up but definitely tough to hold through the unracking.
DB rows (60 sec)
50 x 5 x 10
DB press (60 sec)
45 x 5 x 10
Complexes
This was kinda freestyling it with 65 lbs. Each one was done for 6 reps.
Complex 1 - Deadlift, rows, cleans, front squat, SOHP, back squat
Complex 2 - Deadlift, rows, snatches, back squat, SOHP
Complex 3 - same as 1
Week 45
5/3/1 Wave 7 Deload
Ran around outside on Wednesday for maybe 1.5 miles. Complete estimation b/c I knew the distance for a mile then kind of ran a random course back home. Also too some solid walking breaks b/c it was super hot and humid. Next time will map out a course to know the distance. I’d like to slowly add distance to run 3 miles comfortably.
Week 45
5/3/1 Wave 7 Deload
Deadlift
135 x 5
175 x 5
210 x 5
Decided to skip GMs and just do some complexes since they would hit the hamstrings anyway.
Complexes
95 lbs. for 4 reps.
Complex 1 - Deadlift, rows, cleans, front squat, SOHP, back squat
Complex 2 - Deadlift, rows, cleans, font squat, SOHP, back squat, GM
Complex 3 - same as 2
Complex 3 - same as 2
Week 45
5/3/1 Wave 7 Deload
SOHP
65 x 5
75 x 5
95 x 5
Assisted chin-ups
60 x 6
60 x 6
60 x 6
60 x 6
60 x 10 (shit lost track of what I was doing)
CG bench press
95 x 5 x 10
Maybe the weight was too light, seemed kinda dumb but I didn’t want to actually be tired during a deload workout. Took 60 second breaks, probably could have made them 30 seconds.
Jump rope
100
110
120
Box jumps
2 box 4 x 5
Next week going to step up (pun intended) to the next highest box which is like 3-4 inches higher. Forgot to weigh myself, will check it out next week.