Week 57
Did a semi-random upper body day.
Incline bench
135 x 6
155 x 6
155 x 6
155 x 5
This is a pretty terrible performance given how I do on flat bench. Either need to improve my technique or do something else, probably just going to do something else.
DB rows
80 x 10
80 x 10
80 x 10
Flat DB press
80 x 8
80 x 8
80 x 5
Yeah last set was just way too tiring to make it.
Pull-ups
6
5
3.5
Struggling with the wide grip pull-ups but that’s what happens when you don’t do them for a while.
I think the plan is to do squat day Saturday, chest/back Sunday, deadlift/clean/snatch or whatever on Wednesday. For a few weeks, maybe.
Week 58
Front Squat
185 x 5
225 x 3
225 x 3
225 x 3
Did some OH squats with the bar and with 65 lbs. Was pretty terrible but flexibility is definitely improving.
Leg curl
110 x 10
120 x 10
130 x 10
140 x 10
150 x 10
Mental note, next time start at 140. 150 was a bit of a challenge for the last 2 reps, so 5 x 140 should be solid.
Foam rolled did some planks.
Week 58
Incline DB
70 x 6
75 x 6
80 x 6
80 x 6
Chest supported T-bar rows
70 x 8
80 x 8
90 x 8
90 x 8
DB flys
40 x 10
40 x 10
40 x 10
40 x 10
DB rows
80 x 10
80 x 10
80 x 10
Tried to take ~90 seconds between sets. When I restart 5/3/1 going to try to keep that up for warm-ups and accessory work, kinda started to slack on the rest periods when I got towards the last few cycles of 5/3/1.
Week 59
Deadlift
185 x 5-6
205 x 5
225 x 5
225 x 5-8
275 x 5
Kinda practiced mix grip and it felt extremely strange. First time doing it because the bars are definitely fatter than what I had used for the previous 12 months. Not sure how I’ll do when I start 5/3/1 again if I don’t use wrist straps a lot.
GMs
155 x 5 x 8
Pretty rough going, but felt good to do a heavy hamstring exercise.
Foam rolled.
Basically stopped working out with a structure recently and have forgotten to update this. Probably going to restart 5/3/1 either on a 3 day a week rotation or maybe 2 days a week.
For 11/6/10
Power cleans
135 x 5
155 x 3
155 x 3
155 x 3
Front squat
135 x 8
155 x 8
175 x 8
175 x 8
Leg curls
140 x 10
140 x 10
140 x 10
140 x 10
Somehow I really suck at doing cleans. I think just not being used to a slightly thicker bar and not having chalk around makes a big difference though. Also need to figure out how to use hex plates in a way that doesn’t suck for cleans/deadlifts.
Well, took a solid six weeks off, though it was kinda more since the last couple workouts were pretty half-assed and unfocused. The plan is to warm back up into working out for the next few weeks and give 5/3/1 a go again after new year’s.
Squats
95 x 6
135 x 6
175 x 6
195 x 6
215 x 6
Front squats
135 x 8
135 x 8
155 x 8
Leg curls
105 x 8
120 x 8
120 x 8
12/16/10 Workout
Bench
95 x 8
135 x 8
155 x 8
165 x 8
After struggling with 165 I realized that this comeback is going to take a bit longer than I would like but whatever.
Pull-ups
5
5
5
3.5
2.5
Went with a 90-120 break in between sets.
Incline DB press
45 x 3 x 10
And then left the gym with a super short workout.
12/18/10 Workout
Trap bar deadlift
135 x 8
155 x 8
185 x 6
205 x 6
225 x 6
245 x 6
So, just operating under the assumption that the trap bar weighs 45 lbs. If it doesn’t, it’s not really important. Only reason for doing trap bar instead of a barbell is that the hexagonal plates at my new gym drive me crazy when trying to do deadlifts. Every single rep the plates hit at an angle an jump forward. Shit sucks. For some reason with the trap bar it seems a lot more bearable. Also I have no idea what weight amount a BB deadlift translates to a trap bar but it’s gotta be some multiple of what you can do with a barbell, since the sets I did were pretty easy and given how dramatically my other lifts have fallen, I would guess maybe +60 lbs on a trap bar. Oh well, figure out my baseline over the next 3 weeks before starting 5/3/1.
Good mornings
95 x 8
105 x 8
105 x 8
SOHP
65 x 3 x 8
Yeah just threw in SOHP since it was a Saturday and I knew I didn’t want to try to go workout hungover on a Sunday. SOHP will be a focus in 2011 to improve from shitty to kinda ok.
How’s the progress on the vertical?
Bench
135 x 8
155 x 8
165 x 8
175 x 6
185 x 6
Pull-ups
5, 5, 5, 4.5, 3, 3
Incline DB press
45 x 10
50 x 10
50 x 10
Second week of the upper body workout comeback, still pretty shitty but hopefully things will be ramping up in the next 4-5 weeks. Going to target a 5/3/1 restart in the 3rd week of January.
[quote]Chi-Towns-Finest wrote:
How’s the progress on the vertical?[/quote]
Thanks for checking in! It’s actually going pretty terribly, but that’s because I’m full of excuses and have been lacking focus on it. Taking basically 8 weeks off to study for a CFA exam and starting a new job (semi-stressful and having lax nutrition) has definitely had negative effects on strength. Now that the exam is over and I’m in more of a work groove hopefully the strength gains will be on the way again.
Realistically, I don’t think I’ll be able to make it (dunk) in time and will probably lose the plane ticket bet, but I’ll keep going for it past 2011. On a positive note without specific jumping training I was able to touch the rim during Thanksgiving.
12/27/10 workout
Squats
95 x 6
135 x 6
165 x 6
195 x 6
215 x 6
235 x 6
245 x 6
Great feeling in the gym, definitely felt more solid in squats than in the prior weeks, hopefully the road to back to where I was will be short.
Front squats
135 x 8
155 x 8
165 x 8
Tried taking 1.5-2 minutes between sets, shit was pretty rough. Definitely need more core stability, got a little shaky on the last couple reps of the last set.
Leg curl
120 x 5 x 10
Just did these real quick, 60-90 seconds between each set.
Foam rolled.
12/28/10 workout
Bench
95 x 6
135 x 6
155 x 6
165 x 6
185 x 6
195 x 6
On the up and up.
Pull-ups
5, 5, 4, 3.5
Ran into a friend from 2005 so took an inadvertant 10 minute break, skipped the last set.
Incline DB press
55 x 3 x 10
Took short breaks, 90 seconds, between sets then took off.
[quote]Duodenum wrote:
[quote]Chi-Towns-Finest wrote:
How’s the progress on the vertical?[/quote]
Thanks for checking in! It’s actually going pretty terribly, but that’s because I’m full of excuses and have been lacking focus on it. Taking basically 8 weeks off to study for a CFA exam and starting a new job (semi-stressful and having lax nutrition) has definitely had negative effects on strength. Now that the exam is over and I’m in more of a work groove hopefully the strength gains will be on the way again.
Realistically, I don’t think I’ll be able to make it (dunk) in time and will probably lose the plane ticket bet, but I’ll keep going for it past 2011. On a positive note without specific jumping training I was able to touch the rim during Thanksgiving.[/quote]
You have a whole year, imagine if you did have specific jump training! I’m sure you could accomplish a slam dunk–keep your eyes on the prize!
[quote]Chi-Towns-Finest wrote:
You have a whole year, imagine if you did have specific jump training! I’m sure you could accomplish a slam dunk–keep your eyes on the prize!
[/quote]
Thanks man! I’m actually feeling a lot more positive after these last few workouts, so if I make it by year-end it’s going to be really close.
12/30/10 Workout
Deadlift (trap bar)
135 x 5
155 x 5
185 x 5
225 x 5
255 x 5
275 x 5
275 x 5
Not sure how I feel about using the trap bar, but I think it’s probably my best shot at deadlifting with hexagonal plates and not getting angry enough to punch some babies or murder some puppies. Also the trap bar has got to be a for sure ego booster b/c I’m pretty sure there’s no way I’d be doing the same weight at this stage of a comeback. Still needs a few more weeks to feel dialed in and know where I’m at for 5/3/1 starting weights.
Good Mornings
105 x 5 x 10
Might have been 115 but I think I was using a 35 lb bar with no middle knurling (which led to a couple forward sliding reps). Wasn’t trying to push any limits here, just knock out some sets with 90 seconds between sets. Tried out a couple overhead squats just for shits and then called it a workout.
1/3/11 Workout
Squat
95 x 5
135 x 5
165 x 5
195 x 5
225 x 5
245 x 5
255 x 5
Every workout is getting more dialed in. Can’t wait to start 5/3/1 again!
Front squat
155 x 8
155 x 8
155 x 8
155 x 8
Leg curls (60-80 sec rest)
120 x 5 x 10
1/4/11
Bench
95 x 5
135 x 5
155 x 5
175 x 5
195 x 5
195 x 5
This is pretty unexplainable, but the X Sport that I go to has recently replaced all the standard 45lb Olypmic bars on the flat benches with the lighter 35 lb silver bars (no middle knurling). Not sure what the deal is or why and I would normally just swap out bars, but being an X Sport, the bench area is crowded as shit and the 45 lb bars on the incline benches were in constant use. This might be really dumb, but I’m just going to keep referring to what my bench weights would be with this lighter bar, just for simplicity’s sake in me adding weights to the bar. I guess the only trick will be to consistently use the light bar, but whatever, I don’t really mind. Strange choice though.
Pull-ups (60-90 seconds rest)
5
5
4
3
3
3
Incline DB press
55 x 3 x 10
Deadlift (trap bar)
135 x 5
155 x 5
185 x 5
225 x 5
255 x 5
285 x 5
GMs
135 x 10
135 x 10
155 x 8
155 x 8
Foam rolled and whatnot.
1/24/11
Yeah fell behind in bit in starting back up the 5/3/1, but after being sick for a week I decided to take another week off just to play it safe.
Squats
105 x 5, 135 x 5, 165 x 5
180 x 5
205 x 5
225 x 9
I thought starting with 225 as my 5 rep day would be pretty easy, but actually was decently tough. That probably has to do with the 2 week cold start, but I’m a bit worried about progressing over the next few months. I’ll be sure to start bench super low b/c I don’t really care about it and with the deadlift I’m probably not too concerned about starting low, but I’ll do so anyway b/c no matter what weight you always look hardcore deadlifting. Using the trap bar does take away from that though.
Front squats
115 x 10
95 x 10
95 x 10
95 x 10
95 x 10
Tried taking 90 seconds between sets and I felt like death by the end. I’m sure that was a combination of not really doing compound movements to sets of 10 in the last few years, having generally poor cardiovascular endurance, and the 2 week cold start. Maybe I’m just not used to pushing myself, but whatever.
Leg curls
110 x 4 x 10
Thought I had 5 sets, but then I thought about it more and realized I didn’t do that.