8/14/12
Bench
95 x 5
115 x 5
135 x 3
165 x 3
185 x 12
Nothing to say, still suck at bench, whatevs.
DB row
80 x 5 x 8
Wanting to go up in weight again, dropped to sets of 8.
DB flyes
30 x 5 x 10
Supersetted with straight leg raises and knee raises. Like 5 x 12. Really enjoying the supersetting. Taking ~30 second break before next exercise, then a minute of rest.
8/16/12
Deadlift
165, 205, 245 x 5
285 x 3
325 x 3
365 x 5
An ok set, probably should have gone for the 6th rep but held back. Hoping for 3-5 at 385 next week.
GMs
115 x 10
135 x 10
155 x 10
155 x 10
155 x 10
Felt like being a nice person, so left the platform for someone else to deadlift on. Not realizing that they were going to wait 15 minutes before actually starting their sets. Only reason I did good mornings instead of sets of 10 deadlifts. Oh well.
Leg raises
A bunch. Probably 5 x 12.
8/20/12
Squats
135, 155, 195 x 5
235 x 5
265 x 3
295 x 3
Not too bad. Last rep was probably traditional parallel squat height. Next go round, will see if I can make 305. Want to start doing heavier accessories to see if that helps.
Squats
175 x 8
175 x 8
175 x 8
185 x 8
185 x 8
Fuuuuck, should have read my log before leaving. Didn’t realize this was really similar to front squats last week. Will be pushing harder on accessory lifts next wave.
Leg curls
80 x 10
80 x 10
90 x 10
90 x 10
90 x 10
Next favorite shit to do: superset sit-ups/leg raises with any exercise. And I did that.
8/21/12
Bench
95, 125 x 5
155 x 5
175 x 3
195 x 12
May as well go up 10 next wave so will hit 205 for the last set. Pretty enjoyable last sets on bench day. Somehow the leading up sets never feel easy though.
DB Row
80 x 5 x 8
Incline db flyes
25 x 10
25 x 10
30 x 10
30 x 10
30 x 10
Supersetted with some leg raises.
8/23/12
Deadlift
165, 205, 245 x 5
305 x 5
345 x 3
385 x 3
Not bad though I think it’ll be difficult to get over 3 reps on last sets for the final 5/3/1 week from here on out. 345 actually felt pretty difficult, but I guess I have a hard time telling once it gets over 300.
Deadlift
195 x 8
195 x 8
195 x 8
205 x 8
215 x 8
Will start at 205 for assistance deadlifts next wave.
8/27/12
Squats
135, 155, 195 x 5
Front squats
135 x 5 x 8
Deload week! What a great time.
9/3/12
Squats
135, 165, 195 x 5
215 x 5
235 x 5
275 x 5
Didn’t feel amazing with 275 so just did the reps. Also partially hungover from heavy drinking. Not a great combo.
Front squats
175 x 6
185 x 6
195 x 6
205 x 6
205 x 6
Leg curls
90 x 10
90 x 10
90 x 10
9/5/12
Bench
95, 115, 135 x 5
145 x 5
165 x 5
185 x 14
Seated rows
80 x 3 x 10
DB flyes
30 x 10
35 x 10
35 x 10
35 x 10
30 x 10
Morning workout was in a rush. Done in 25 minutes.
9/6/12
Deadlift day!
165, 215, 235 x 5
275 x 5
315 x 5
355 x 5
Not terrible, messed up grip a little bit on 355 so called it. Will try for 4-5 next week at 375. Grip improvement is vast, using straps only above 275.
Deadlift
225 x 6
225 x 7
225 x 7
245 x 7
245 x 7
Wanted to lower the reps a little bit and go up in weight. Pretty happy with these sets. Will start with 245 next week.
Threw in 3 sets of abs and tried to do a couple pull-ups. Back completely fried though, so it was a nice stretch.
9/11/12
Squats
135, 165, 195 x 5
225 x 3
265 x 3
290 x 3
Delayed squat day from Monday to Tuesday due to work. Not a terrible day, definitely not 100% sitting on the floor depth though. Anxious about 305 next week. Might try maxing out squats just for fun and change it up after this wave is done. Would love to have 305 with a pause rep, but might not happen for a little while.
Front squats
205 x 6
185 x 6
185 x 6
185 x 6
185 x 6
Started off at 205 which was a mistake. Way the fuck more tired after back squats than I was last Monday. Backed off to 185 to just get the reps in.
Leg curls
90 x 5 x 10
Supersetted with some incline sit-ups.
9/12/12
Bench
95, 115, 135 x 5
155 x 3
175 x 3
195 x 14
DB row
80 x 8
80 x 8
80 x 8
80 x 8
85 x 8
DB flies
30 x 10
30 x 10
30 x 10
35 x 10
35 x 10
9/15/12
Deadlift
175, 215, 250 x 5
295 x 3
335 x 3
375 x 5
Workout delayed by a day due to visiting parents. Extra day may have been helpful in terms of resting up though. Gym I worked out in hard some pretty bouncy rubber matting which may have been helpful, but felt pretty great during the set.
Deadlift
225 x 7
225 x 8
245 x 8
245 x 8
265 x 8
Definitely have room to move in the supplemental sets.
9/18/12
Squats
135, 165, 195 x 5
245 x 5
275 x 3
305 x 3
Great squat day! As per usual, not ultimate rock bottom depth but really happy with the 3 reps. New back squat PR. Will see how the next wave goes, might get a real 1RM or try maxing out in November.
Front squats
185 x 6
195 x 6
205 x 6
215 x 6
225 x 5
Just wanted to go with slightly lower reps and see how high I could go. Last set was pretty killer on the core, legs seemed fine. Tried a set of leg curls afterwards, but just decided to call it a day.
9/19/12
Bench
95, 115, 135 x 5
165 x 5
185 x 3
205 x 10
Felt kinda weird towards the last rep in my lats. Thought I somehow pulled something, but db rows turned out ok, so no idea what happened.
DB rows
80 x 8
80 x 8
85 x 8
85 x 8
85 x 8
DB flyes
30 x 10
35 x 10
35 x 10
35 x 10
35 x 10
9/22/12
Deadlift
175, 215, 255 x 5
315 x 5
355 x 3
395 x 3
Definitely a PR. Hope to hit 2 or more for the next couple 5/3/1 waves on the last sets but we’ll see. Did 315 with no straps, so will try to make that a rule going forward.
Deadlift
225 x 8
245 x 8
245 x 8
245 x 8
265 x 6
Trying to push on accessory work. 265 grip was loosening up towards the end.
9/25/12
Deload day
Squats
135, 165, 195 x 5
Front squats
135 x 3 x 8
Leg curl
70 x 3 x 10
Bench
95, 115, 135 x 5
Seated Row
80 x 3 x 10
Quick 30 minute morning workout, love deload week.
10/1/12
Deadlift
175, 215, 255 x 5
280 x 5
320 x 5
365 x 5
Switched up this week to have deadlift day first. Might end up skipping squat day due to scheduling. Pretty decent day, given I wasn’t feeling amazing. Could have pushed but I think I’ll limit work sets to 5 and below.
Deadlift
245 x 7
245 x 7
265 x 7
265 x 7
265 x 7
Last set was pretty tough, but want to slowly add weight to these accessories until I reach my limit.
Doing horrendous about updating this log, so just the highlights. Had some shitty squat days, but still hit the reps. Thinking of doing the new Wendler article for 100 reps just to switch things up for a bit.
Week of 10/8/12
Deadlift
385 x 3
SOHP
115 x 10
Bench
205 x 10
Squat
300 x 3 shitty depth, only to parallel
10/15/12
Deadlift
175, 215, 255 x 5
320 x 5
365 x 3
405 x 3
Great deadlift day! Had a medium sized grip bar, and struggled with grip doing 320. Did 2 then had to use chalk and hook grip. Went with straps on last 2 sets.
Deadlift
225 x 6
275 x 6
275 x 6
275 x 6
275 x 6
After the first set of just chalk, started to use straps b/c grip was dying.