1/25/11
Bench
95 x 5, 115 x 5, 145 x 5
155 x 5
180 x 5
205 x 5
Well, clearly I’m starting too high for bench. Though it could be the 2 week cold start reason again. Will check out next week before deciding to back off.
Pull-ups (90 sec rest)
5
5
5
3
3.5
DB press
50 x 5 x 10
Last set actually went for 9, was kinda terrible, but just something I’ll adjust and get used to.
1/27/11
Deadlift (Trap bar)
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5
275 x 8
This weekend definitely going to take the time to plan this shit out. For the first week I basically was just looking at old workouts and trying to guess where I should be. The only problem is I think week one is fucked by having the 2 week break and coming back cold. Will probably evaluate when I get to deload week and decide what to do for the next 5/3/1 wave. Last set for deadlifts kinda sucked b/c the gym was crowded and I was doing the set behind some girls doing squats. In case that doesn’t make any sense, the place gets super crowded at 7:30 at night. Wasn’t super focused on repping out and actually when I got to five I was ready to stop before knocking out three more b/c I realized what set it was.
GMs
95 x 10
95 x 10
115 x 10
115 x 10
115 x 10
Took 60-90 seconds between sets. In my third set, some idiot actually bumped into the bar on my way up when they were trying to walk to the calf raise. Going with super light weight til I can calibrate where I should be, meaning my hamstrings were destroyed by the first squat day and I’ve been having super DOMS.
1/31/11
Squats
95 x 5, 125 x 5, 150 x 5
190 x 3
215 x 3
240 x 8
Solid squat day. Came up a little shorter than expected on my rep out set, but still fine with the result. Last rep was a little shaky in forward movement, but depth was super solid.
Front squats (90 seconds)
115 x 5 x 10
Definitely going to get better at these as I just get better at doing sets of 10. Last set took 2 minutes rest to be sure I was able to finish.
Leg curl (60 seconds)
110 x 5 x 12
Last set was actually pretty tough. Getting in the extra 2 reps was a bit more of a challenge than I thought. On an unrelated note, drank a 5 Hour Energy around 5:00 and worked out around 8:00. Usually get to bed before midnight, but I think the 5 Hour is having a bit of an effect as I’m not tired at all. Didn’t drink it for the energy, more just for shits since my co-worker had an extra one.
2/1/11
Bench
95 x 5, 115 x 5, 145 x 5
155 x 5
185 x 5
205 x 6
Yeah I know, what a coincidence that I used the same weights as my previous workout. I think I’m going to start with a pretty low bench number when I get to a new 5/3/1 cycle. Considering this as part of a warm-up few weeks to gauge where I’m really at. Also considering a way to either ditch doing bench for SOHP or how to structure the 3 day per week workout to accommodate my heavy drinking schedule on the weekends. Yes that’s a real reason for me. Maybe when I turn 28, that won’t be important anymore.
Pull-ups
5, 5, 4, 4, 4, 3
Went with 90 second breaks to see how it would go. Not bad
DB Incline Press
45 x 5 x 10
Rested 60 seconds between sets. Realized that doing anything for 5 x 10 with a minute between sets might be tough. Probably going to go up and take 90 second breaks next week.
Pull-ups
4, 4
Got an extra couple sets in just for shits.
2/3/11
Deadlift (trap bar)
135 x 5, 155 x 5, 185 x 5
225 x 3
255 x 3
290 x 8
GMs
115 x 10
115 x 10
125 x 10
125 x 10
125 x 10
Random pull ups at end of workout
BW 3 x 5
2/7/11
Squats
115 x 5, 135 x 5, 165 x 5
185 x 5
225 x 3
250 x 6
Front squats
135 x 5 x 8
Leg curls
110 x 5 x 12
Actually missed on the second and accidentally did 10 reps, oh well.
2/8/11
SOHP
45 x 5, 55 x 5, 65 x 8
85 x 5
95 x 5
105 x 5
Yeah I’m aware that these weights don’t make any sense. They might look like the SOHP of a 15 year old, but that’s where I’m at. I think I’m going to do a 3 day per week workout with Monday - squats, Tues - SOHP, Thursday - deadlift, and Saturday - optional bench day, b/c I need to improve my SOHP and don’t really care about benching anymore. So finally hit that point in my life where bench press isn’t important.
Pull-ups
6, 6, 6, 4
CG bench
95 x 10
95 x 10
115 x 10
115 x 10
115 x 10
Pull-ups
5
2/12/11
Deadlifts (trap bar)
135 x 5, 160 x 5, 195 x 5
240 x 5
275 x 3
305 x 7
This was kinda weird, timing-wise. I moved deadlift day to Friday instead of Thursday to accommodate a friend who was visiting. Then Friday I won a 1/2 gallon of chocolate milk race at work, which was a horrible idea for my stomach. Anyways, probably getting to the point of needing to chalk or strap up on the last sets.
GMs
105 x 10
105 x 10
115 x 10
115 x 10
135 x 10
Pull-ups
bw x 6
bw x 6
bw x 5
2/15/11
Squats
105 x 5
135 x 5
165 x 5
Deload week, fun times for short workouts.
Front squats
135 x 8
135 x 8
155 x 8
155 x 8
Leg curls
90 x 5 x 10
2/21/11
5/3/1 Week 1
Squats
105 x 5, 135 x 5, 165 x 5
180 x 5
205 x 5
235 x 9
So, felt pretty shitty when I looked at an old Excel spreadsheet and realized that my lifting numbers are approximately where they were a year ago. I think I can jump up a couple 5/3/1 waves and still be ok, but going to take it slow with ridiculously good form. The drop in numbers for such a short time off is just really surprising, but I also think the high stress levels from a new job, worse diet, and worsened sleep schedule are playing a huge negative role. Going to try to increase my sleep game going forward. Also strange, going to stop doing formal bench press. Schedule will be Mon: Squats, Tues: SOHP, Thurs: Deadlift. I might do some benching just for fun on Saturdays, but I would like to make SOHP a 2011 focus.
Front squats
135 x 5 x 8
Short rest periods of 90 seconds kinda killed me. Overall a pretty good time. Core strength was a struggle on the last set.
Leg curls
100 x 5 x 10
2/22/11
SOHP
65 x 5, 75 x 5,
85 x 5
95 x 5
110 x 6
Well, this is turning out shittier than I thought. Definitely struggled a bit, might just go through this 5/3/1 wave though since I guess I"m really just starting SOHP for the first time in a few (4-5 months).
Assisted chin-ups
100 x 10
90 x 10
100 x 10
110 x 10
110 x 10
CG Bench
95 x 10
95 x 10
95 x 10
105 x 10
115 x 10
Rear delt flys
20 x 3 x 10
2/24/11
Deadlift
135 x 5, 165 x 5, 205 x 5
215 x 5
250 x 5
285 x 9
I need to figure out hand placement on the trap bar. Not being consistent is definitely screwing me over. On the last set, I got to five reps, but my hands weren’t even and the bar tilted forward on the last 3. Had to reset, two more reps before it twisted forward. Reset one last time for the ninth rep.
GMs
135 x 5 x 10
Took a little bit of a longer break between sets ~2 minutes.
Pull-ups
bw x 8
bw x 6.5
bw x 5
2/28/11
5/3/1 Week 2
Squats
105 x 5, 135 x 5, 165 x 5
190 x 3
225 x 3
245 x 8
Squats
135 x 8
135 x 10
135 x 10
145 x 10
145 x 10
Decided to do back squats instead of front squats b/c of a mystery right wrist injury. Not sure what happened but it just started hurting on Sunday night. Pretty sure I’m skipping SOHP tomorrow b/c there’s no way I can press with the weird wrist pain.
Leg curl
90 x 10
80 x 4 x 10
3/21/11
Ah geez, kept on putting off entering my workouts and 2 weeks just fly by. Since I lost the piece of paper that had the lifts on them, I’m just going to do better going forward. Technically I have the weights in Excel, but I don’t really care to try to revisit what happened. I was fairly pleased with the 5/3/1 week, hit reps in the 5-7 range on all the lifts.
Probably going to re-evaluate why I lift now. Slam dunking I’m pretty sure is a lost cause, but I’d like to get a hand above the rim by the end of the year. Work has been destroying my schedule and dating a new girl that wants to hang out on random weekdays also throws off the workout schedule. Basically I’ve been doing a squat and deadlift day and then whatever else happens happens. Completely ignored bench press, but we’ll see if it makes a comeback.
5/3/1 Wave 2 Week 1
Squats
115 x 5, 135 x 5, 175 x 5
185 x 5
210 x 5
240 x 4
My random friend from a summer internship was at the gym and decided to join in on the squat workout. His technique however was not so amazing with regards to depth. After back squats were done, he stuck around for front squats, during which I convinced him to try out full range of motion squats. I may have planted the idea. Due to never getting full depth, his sets were with the bar and then 65 lbs but you have to start somewhere.
Front squats
135 x 8
135 x 8
155 x 8
155 x 8
155 x 8
Had a bit of a longer rest period than normal due to working in with another person. Will probably try to keep 155 as the working weight and then eventually switch to sets of 10.
Leg curl
90 x 5 x 10
Took about a minute between sets. Hamstrings were fried by the time I got to this exercise.
3/24/11
5/3/1 Wave 2 Week 1
Deadlift (trap bar)
135 x 5, 175 x 5, 205 x 5
225 x 5
255 x 5
290 x 9
Pretty sure that I got some random right wrist strain from having poor typing position at my job. Probably built up from years of bad keyboard ergonomics, but the pain has been around for a couple weeks. Oh well, will need to figure out how to rehab and repair. Last set went pretty well, held the top position for about 10 seconds just for shits.
GMs
115 x 10
135 x 10
135 x 10
135 x 10
Cut myself short here b/c I was actually pretty sure that I was reaching the limits of my core strength. That sounds pretty sad, but I had to call it when I felt that my abs were about to become not stabilized near the end of the set. Will try to change up my morning routine to include some planks, since currently I’m doing about zero ab work.
3/28/11
5/3/1 Wave 2 Week 2
Squats
205 x 3
225 x 3
255 x 7
Kinda shaky on the last couple reps otherwise 255 felt very good.
Front squats
135 x 5 x 10
Without a workout partner working in, I think I took breaks of about 2 minutes and I was kinda dying by the end of the last set. Abs are actually feeling like a limiting factor now. Will start doing morning planks and hopefully this won’t be a limitation in the next 4-6 weeks.
Leg curl
110 x 4 x 10
Might have done five sets but I really just lost count.
3/31/11
Deadlift
135 x 5, 175 x 5, 205 x 5
225 x 3
275 x 3
310 x 8
Solid day, every rep felt great, gotta work on hand position on the trap bar b/c it can get off balance on the last sets. More of an issue for the 5/3/1 week and the heavy set.
GMs
135 x 5 x 10
Fairly rough sets 90-120 seconds between sets
Pull-ups
bw x 6
bw x 6
bw x 5
4/4/11
5/3/1 Wave 2 Week 3
Squats
135 x 5, 165 x 5
210 x 5
240 x 3
270 x 5
Not a bad last set, was a bit shaky on the 3rd rep for some reason and not as rock solid on rep 5 as I would have liked to have been. Probably had one more in the tank but wanted to keep form. Was super tired after leaving work at 7:00pm for the workout. Might try some tea or caffeine beforehand for the next squat sessions.
Front squats
155 x 5 x 8
Just for shits decided to drop to 8 reps and go up to 155. Took about 2 minutes between sets tho.
Leg curls
110 x 5 x 10
4/7/11
5/3/1 Wave 2 Week 3
Deadlift
135 x 5, 175 x 5, 205 x 5
255 x 5
290 x 3
320 x 7
Decent pulling day, my face was super bright red / purple which seemed a bit stranger than normal, but otherwise the 7 felt good.
GMs
135 x 10
135 x 10
155 x 10
155 x 10
Actually quit early b/c my weak-point core was a limiting reactant. Gotta fix that shit.
4/11/11
5/3/1 Wave 2 Week 3
Squats
115 x 5, 145 x 5, 175 x 5
Front Squats
95 x 5 x 10
Leg curls
80 x 5 x 10
Yes, deload week. I used to loathe these weeks now they are like a prize. Took less than 30 minutes for the workout since I dropped the intensity on the accessories also.