4/18/11
5/3/1 Wave 3 Week 1
Squats
125 x 5, 145 x 5, 175 x 5
190 x 5
220 x 5
250 x 8
Not bad, felt good. Was inspired by my squat rack neighbor doing 1/12th dept squats.
Front squats
155 x 5 x 8
Leg curl
110 x 5 x 10
4/21/11
5/3/1 Wave 3 Week 1
Deadlift
145 x 5, 175 x 5, 210 x 5
230 x 5
265 x 5
300 x 10
Deadlift
155 x 5 x 10
Super hard to do, but can probably increase the weight a little bit. Might be using too much legs the deadlift, but that will sort itself out I’m sure.
Seated cable rows
90 x 5 x 10
4/25/11
5/3/1 Wave 3 Week 2
Squats
135 x 5, 175 x 5
205 x 3
235 x 3
265 x 8
Front Squats
155 x 8
165 x 8
165 x 8
165 x 8
I actually lost track of front squats, may have done another set of 155 but I really have no idea. Will probably drop the weight and go back to sets of 10 with short breaks next week.
Leg curl
110 x 5 x 10
4/28/11
5/3/1 Wave 3 Week 2
Deadlift
135 x 5, 175 x 5, 210 x 5
245 x 3
280 x 3
315 x 6
So this was super shitty, at rep 5 bar was sliding forward b/c of uncentered grip. I reset for reps 6 onward with hook grip. Apparently that shit doesn’t work too well unless you’re still centered on the trap bar. Oh well, will have to get better at holding the grips in the center.
Deadlift
155 x 5 x 10
Seated cable row
90 x 5 x 12
5/2/11
5/3/1 Wave 3 Week 2
Squats
220 x 5
250 x 3
280 x 5
Front Squats
155 x 4 x 10
Leg curls
110 x 5 x 12
5/5/11
5/3/1 Wave 3 Week 2
Deadlift
265 x 5
300 x 3
335 x 5
This was kinda really shitty. Felt good thru reps 1-4, then got a little off center with my grip on the trap bar on the 5th rep. Reset for the 6th and hands were just sweaty and fingers were opening up I went halfway then called it back down. Might switch to conventional deads on next wave and suck it up and use straps.
Deadlift
155 x 5 x 10
Seated cable row
90 x 5 x 12
5/9/11
5/3/1 Wave 3 Week 4
Squats
120 x 5
145 x 5
175 x 5
OH squats
Random amount with the bar.
Front squats
95 x 5 x 10
Leg curl
90 x 5 x 10
5/16/11
5/3/1 Wave 4 Week 1
Squats
135 x 5, 155 x 5, 185 x 5
205 x 5
235 x 5
255 x 8
Front Squats
135 x 5 x 10
Rested 90 seconds between, was exhausting by the end.
Leg curls
110 x 5 x 10
60 seconds rest, hungry as shit to get home and eat food.
6/13/11
Wave 5 Week 1
Well, totally got lazy and skipped a few weeks of logs. Just going to start fresh with this new set and try to be consistent.
Squats
135, 155, 190 x 5
205 x 5
235 x 5
265 x 8
Solid day, though 235 felt heavy, I just wasn’t dialed in for it. 265 was pretty good once I got focused and held my air in unracking it properly.
Front Squats
135 x 5 x 10
Tough last set. Took about 1:45 between sets, except the last set I had a few minutes due to a friend stopping by to talk.
Leg curls
120 x 5 x 10
Finally went up in weight, pretty good choice. Legs were completely destroyed by the end of the workout. Also clocked it at ~45 minutes which I’m pretty happy about.
Complex with six reps, sets of 65, 75, 75, three minutes rest between rounds.
Rows
Cleans
Front squat
SOHP
Back squat
GMs
Incline sit-ups
incline 3 x 15
incline 3 x 15
incline 4 x 15
incline 4 x 15
Comeback workout aka little girl weights
Bench
95 x 8
135 x 8
155 x 8
175 x 8
DB row
55 x 10
75 x 10
80 x 10
85 x 10
DB flys
35 x 3 x 10
Yes, half hour workout. Was starving due to leaving work at 8pm again and was really wanting to just get some motions in for starting 5/3/1 for serious again next week.
9/26/11
Squats
105, 135, 165 x 5
175 x 5
195 x 5
225 x 10
Front Squats
135 x 5 x 10
Ridiculously hard from a core strength and general pain perspective. Not so much on the amount. Will slowly go up in weight.
Leg curl
70 x 5 x 10
Used a random machine instead of the typical one. Just powered through due to hams being fried from squats.
Bench
75, 95, 115 x 5
125 x 5
135 x 5
155 x 10
DB row
80 x 5 x 10
Not super terrible, grip was a small issue on the last couple sets. Took decently short breaks (90 sec).
DB flys
35 x 5 x 10
Last set was for 8 due to this just being tougher than I thought.
Deadlift
135, 165, 195 x 5
210 x 5
240 x 5
275 x 10
GMs
115 x 5 x 10
Took it easy with the GMs. Trying to figure out if something is messed up in my form also hamstrings were pretty blasted from squats earlier in the week and deadlifts.
5/3/1 Week 2
Squats
105, 135, 165 x 5
185 x 3
210 x 3
235 x 10
Front squats
135 x 10
135 x 10
135 x 10
135 x 10
145 x 10
Leg curls
100 x 10
100 x 10
110 x 10
120 x 10
120 x 10
5/3/1 Week 2
Bench
75, 95, 115 x 5
135 x 3
145 x 4
165 x 12
Maybe I"m starting too low, weights look fairly ridiculous but since I don’t really care, I’ll take my bench comeback slow.
DB rows
80 x 10
80 x 10
80 x 10
85 x 10
85 x 10
Db flys
35 x 5 x 10
5/3/1 Week 2
Deadlift
135, 165, 195 x 5
225 x 3
265 x 3
290 x 11
Form felt a bit off due to landing weird with hexagonal plates. Never really got a good rhythm. On a positive note, it was a super easy weight to just go super slow.
GMs
115 x 3 x 10
125 x 2 x 10
Trying to get better form at GMs and then go up in some weight. Previously I always kinda had shit form and let my upper back round.
Situps
incline 3 x 15
incline 4 x 2 x 15
incline 4 x 8
Abs were just not in a place to finish the last set.
5/3/1 Week 3
Squat
195 x 5
225 x 3
250 x 10
Front Squat
145 x 10
155 x 10
155 x 10
155 x 7
Yeah cut it short b/c core strength could not hold up.
Leg curls
110 x 5 x 10
5/3/1 Week 3
Bench
135 x 5
155 x 3
175 x 12
Def making a comeback on the low end but oh well. Should be having fairly high PRs for a few weeks. Never a bad thing.
DB rows
85 x 4 x 10
90 x 9
Grip was giving out. Kinda shitty way to end it.
DB flys
35 x 3 x 10
40 x 2 x 10
5/3/1 Week 3
Deadlift
240 x 5
275 x 3
305 x 11
GMs
115 x 10
115 x 10
125 x 10
145 x 10
145 x 10