Week 45
5/3/1 Wave 8 Week 1
Squat
195 x 5
225 x 5
255 x 9
Leg press
450 x 5 x 10
This shit was tough today b/c I guess my legs were more tired after squats.
Leg curl
80 x 5 x 10
Box jumps
3 box 4 x 5
Jump rope
110
120
140
I always do the last set until I fuck it up, definitely higher than I thought I would get to.
Foam-rolled legs. Body weight 192.8.
Week 45
5/3/1 Wave 8 Week 1
Fuck, forgot to write this up for yesterday.
Bench
175 x 5
200 x 5
230 x 6
DB rows
70 x 5 x 10
DB press
60 x 5 x 10
So, was trying to follow some of the EliteFTS benching tips and focused a lot on having a tight back. Not sure if that focus had me more tired, but 230 was felt really weak for me. Very unhappy with the results but also I had a lot of awkward un-rackings trying to keep the back tightness. Might just go back to my regular benching where I still have tucked elbows, but just not super-duper retracted shoulder blades.
Week 45
5/3/1 Wave 8 Week 1
Deadlift
235 x 5
270 x 5
310 x 8
Not a bad 5 rep day. Probably could have had one or two more, but didn’t want to push it to the limit in week one.
GMs
105 x 5 x 10
Leg raises
5 x 15
Finally made it through all five sets, I think this might be the first time barring any other time where I did something like rest for 3 minutes between sets!
Week 46
5/3/1 Wave 8 Week 2
Squat
210 x 3
240 x 3
270 x 7
Somehow I think I tweaked my left lower back during squats. Will evaluate in the morning but I don’t think it should affect deadlift day. And yeah, somehow I totally skipped SOHP last week. Was travelling for a job interview and when I got back home around 8:00pm I decided I would rather start playing beer pong than go to the gym. Such is life.
Leg press
450 x 5 x 10
Leg curls
80 x 5 x 10
Box jumps
3rd box 4 x 5
Jump rope
120
140
155
Foam rolled, weight 193.0.
Week 46
5/3/1 Wave 8 Week 2
Bench
190 x 3
215 x 3
240 x 6
Physically did seven, but there was a spot on the last one. Felt a lot better to do these six than the six I did at 230, pretty sure it was all mental preparation. Although this time, I wasn’t trying to change my bench around to do it the EliteFTS way. I might revisit that in a few months when I restart the bench cycle b/c it should be a more solid (literal) way to bench. It will probably be comparable to Tiger Woods rebuilding his swing, except that would be a super extreme comparison.
DB rows
75 x 5 x 10
Think I’m going to jump to 80 next week just for shits. Probably won’t get all the sets done, but whatever.
DB press
60 x 5 x 10
Pretty good at keeping the rest breaks at 90 second except for the last set I rested 2 min.
Leg raises
3 x 15
Was going to do a complex, but someone was on the deadlifting platform / I was tired / cardio day is Wednesday / bullshit reason…
Week 46
5/3/1 Wave 8 Week 2
Forgot to write this up yesterday.
Complexes
95 for 4 reps for 5 sets
Complex - bent over row, deadlift, power clean, front squat, SOHP, back squat, GMs
Took about 3 minutes between sets and it was pretty challenging. Next time might do sets of 5 or slowly increase the weight. Got on the eliptical for a couple minutes before realizing that I was tired as shit and just wanted to leave.
Week 46
5/3/1 Wave 8 Week 2
Deadlift
255 x 3
290 x 3
325 x 8
Good lifting day, though doing GMs afterwards the lower back was super sore. Had to hook for all reps at 325 though which was a little surprising, but with 290 non-hook grip, I definitely had the fingers extend when I did each pull.
GMs
100 x 5 x 10
This shit just sucked. I mean, good stretch in the hams and glutes, but just so painful with such a small amount of weight.
Box jumps
3rd box
5 x 5 around 60 sec between sets
Jump rope
I just jumped as much as I could for about a minute with 90 seconds rest between 3 sets. Each set was ~200 or until my calves cramped. Kinda blew away what I was doing before, but surely this will increase endurance for jump roping if I go for time or failure.
Leg raises
3 x 15
Week 46
5/3/1 Wave 8 Week 2
Ah, totally forgot to post this on Friday.
SOHP
105 x 3
120 x 3
135 x 6
Not totally sure if it was 6 or 7 reps on the last set.
Assisted chin-ups
70 x 5 x 10
90 seconds rest felt pretty good. Might go to 60 lbs assistance next week.
CG bench
125 x 10
125 x 10
135 x 10
135 x 10
135 x 10
Wrist felt a bit unstable, might widen up the grip slightly next time.
Rear delt flys
20 x 3 x 10
Week 47
5/3/1 Wave 8 Week 3
Squat
225 x 5
255 x 3
285 x 5
Think I left one in the tank here, which is fine. First squat day where my abs felt sore while doing leg press, though it could be related to some crunches from Sunday afternoon.
Leg press
450 x 5 x 10
Leg curl
80 x 5 x 10
Box jumps
4th box
4 x 5
Actually getting a bit tricky to come down from these. Will have to remember to stand up at the top of the jump also, b/c it’s like doing an extra body weight squat.
Jump rope
3 sets of 60 seconds on 90 seconds off. I think it hit around 200 jumps during each of the sets. Hard to keep count for some reason.
Foam rolled, body weight 194.6. Probably just going to have to be going by the mirror rather than body weight here.
Week 47
5/3/1 Wave 8 Week 3
Bench
200 x 5
230 x 3
255 x 4
I think I had 1/2 rep left in me, but decided to not make the spotter work out. Not a bad day considering how 240 went last week, but hopefully I’ll also get 4 reps when it jumps to 260 next month.
DB row
80 x 5 x 10
Easy jump to 80. I think I should be fine jumping to 85 in week 2 of the next cycle.
DB press
60 x 5 x 10
Not bad, not sure if I can go up in weight yet. Might take a stab at 65 in week 2 or 3 of next cycle.
Week 47
5/3/1 Wave 8 Week 3
Complexes
95 for 4 reps for 5 sets
Complex - bent over row, deadlift, power clean, front squat, SOHP, back squat, GMs
Rested about 2:30 between sets except for the last one I rested about 5 minutes b/c I was dying. I could not remember how long I rested last time, so I’m glad my guess made it shorter. Next week might try a shorter rest period or go up 5 lbs.
Jump rope
3 sets of 60 seconds ~200 jumps
Foam rolled and walked out really really sweaty.
Week 47
5/3/1 Wave 8 Week 3
Deadlift
270 x 5
310 x 3
345 x 5
Lower back didn’t feel as bulletproof when I set up for the last set (at least as much as I hoped it would). Hook gripped the set to not fuck around with my hand opening up. Not a bad set, hopefully I’ll do 5 again at 355 next month.
GMs
95 x 5 x 10
This shit was rough. Though I think I could have up’d the weight and done the same number of reps. Will bounce it up next cycle.
Box jumps
4th box
5 x 5
Might step up to the next box, not sure, it’s kinda high.
Jump rope
3 sets of 60 seconds ~200 jumps
Leg raises
3 x 15
Week 47
5/3/1 Wave 8 Week 3
SOHP
115 x 5
130 x 3
145 x 4
Not a bad ohp day, not great by any means. Hopefully will be able to keep beating reps for at least 2 more waves.
Assisted chins
60 x 5 x 10
Barely made it through the set. Rested 90 seconds between each one except for last set rested 2:30 b/c I was super tired.
CG bench
135 x 5 x 10
Rear delt flys
20 x 3 x 10
Week 47
5/3/1 Wave 8 Deload week
Squat
135 x 5
155 x 5
185 x 5
135 x 5
Leg press
230 x 5 x 10
Leg curl
60 x 5 x 10
Box jumps
5th box
4 x 5
Took 90 seconds rest. This might be my limit for box jumps. Did a measurement to where it stood when I got home relative to my waist and looks like a 38" box. I’ll still try out the tallest one next week just for shits b/c when I take out the fifth, the sixth is pretty easy to access.
Jump rope
3 x 60 seconds
Foam rolled
Week 47
5/3/1 Wave 8 Deload week
Bench
115 x 5
135 x 5
165 x 5
135 x 5
Tried changing up my bench via the Dave Tate fix your bench video. Super difficult for me to unrack, I’ll probably work on converting it during the first couple sets of 5/3/1 and see if I can use the new form on the work sets. I had tried that a few weeks ago and and went terrible trying to set a PR.
DB row
45 x 5 x 10
DB press
35 x 10
35 x 10
37.5 x 10
37.5 x 10
37.5 x 10
I tried to start a complex with 95 lbs but by the time I did the cleans I realized I was sore and tired, so I called it.
Week 47
5/3/1 Wave 8 Deload week
Elliptical machine
30 minutes
hi: 17 incline 14 resistance, low: 8 incline 8 resistance
Week 48
5/3/1 Wave 8 Deload week
Somehow getting sloppy and I forgot to enter the last 2 workouts.
Deadlift
145 x 5
185 x 5
225 x 5
GMs
65 x 5 x 10
Leg raises 3 x 15
Box jumps
5th box 5 x 5
Week 48
5/3/1 Wave 8 Deload week
SOHP
65 x 5
75 x 5
95 x 5
CG bench press
95 x 5 10
Chin-ups
3 x 6
Weight 191.2
Week 49
5/3/1 Wave 9 Week 1
Squat
205 x 5
235 x 5
265 x 8
Not much to say here, as expected.
Leg press
450 x 5 x 10
This was actually super difficult. Was doing it with oly shoes, but I think the difficulty came from sore quads from a lot of bicycle time on the weekend. Will try to bump up to 470 next week just for shits.
Leg curl
80 x 5 x 10
Skipped box jumps to check out an apartment and also legs were basically completely destroyed. Might revisit on Thursday depending on how I feel post-workout (primary lifts).
Week 49
5/3/1 Wave 9 Week 1
Bench
180 x 5
205 x 5
230 x 7
Forgot to write it up yesterday, kinda a tired workout b/c of starting a new job and actually working instead of hanging out at home. Happy with the results b/c 205 felt extremely heavy. Told the spotter it should be between 6-8 but I was tired as shit so probably a struggle to get 5. Seventh rep was my own, not as clean as I would like but certainly with still good form, just some shaky arms. Job is looking to have 10-12 hours of sitting at a computer and using Excel so I hope I can do awesome at it and still do decent at working out.
DB rows
75 x 5 x 10
DB press
60 x 5 x 10