Week 32
5/3/1 Wave 5 Week 1
SOHP
65 x 5, 75 x 5, 90 x 5
100 x 5
115 x 5
130 x 7
Should be an interesting cycle for SOHP, worst of the big 4 lifts and I think it’ll be the first one to stop progress in a few months.
Preacher curls
55 x 5 x 8
Really suck at doing curls, right elbow hurt a little bit during the last set. Will probably switch back to assisted chin-ups as the accessory for Friday workouts.
Dips
35 x 10
35 x 10
35 x 10
35 x 10
35 x 8
Rear delt flys
20 x 3 x 10
Week 33
5/3/1 Wave 5 Week 2
Squats
115 x 5, 140 x 5, 170 x 5
200 x 5
225 x 5
255 x 9
Good PR at 255, what was not good was forgetting it was week 2 and doing sets of 5 instead of sets of 3. Oh well, shit happens. Stopped at 9 because it was a grind, probably had a couple more if I was going to the limit. Depth for all reps was solid (i.e. sitting down).
Leg press
330 x 5 x 12
Don’t really enjoy leg press at all, and especially on a non-deload week it just sucks to do.
Leg curl
70 x 5 x 12
Sit-ups
Incline 4 x 15
Incline 4 x 15
Incline 4 x 12
Foam-rolled. Weighed in at 195.0 post workout.
Week 33
5/3/1 Wave 5 Week 2
Bench
105 x 5, 135 x 5, 155 x 5
180 x 3
205 x 3
230 x 9 (maybe 10 not sure if there was a spot)
Not bad on PR, about where expected. Tenth rep was questionable b/c it was extremely slow and grinded out, spotters hands were in the vicinity of the bar so I doesn’t really count.
DB row
60 x 5 x 12
Was actually a bit tiring with regards to grip.
DB press
55 x 5 x 12
Difficult last set. Forgot how many reps I was supposed to be doing and accidentally wrote sets of 12 instead of 10 on the sheet. Will stick to 12 for next week, might cut down the breaks, was taking a full 2 min.
Week 33
5/3/1 Wave 5 Week 2
Elliptical HIIT 26 minutes
hi: incline 17, resis 13
low: incline 7, resis 8
Ah shit, didn’t check my log and I thought that 26 minutes was an increase from last week. Anyways, going to increase the time next, maybe change up the levels. Need to find some sort of outdoor track.
Week 33
5/3/1 Wave 5 Week 2
Deadlift
135 x 5, 175 x 5, 210 x 3
245 x 3
280 x 3
315 x 9
This has been a pretty ridiculous 5/3/1 wave with the big three lifts hitting 11 reps in week 1 and the big three getting 9 reps in week 2. I think I had 1-3 more in me, switched to hook grip on the last rep but I didn’t want to go to the limit, that is for next week and 335.
GMs
135 x 5 x 10
Somehow this was the worst time ever. After the second rep of each set all the reps required pause reps and getting psyched up. I think it was the combination of going up in weight and the pull PR that made it ridic difficult. Took about 2 minutes or more between sets. Definitely the worst good mornings session ever. Hopefully in a few months this will be a fairly easy weight.
Leg raises
3 x 15
Foam rolled.
Week 33
5/3/1 Wave 5 Week 2
SOHP
65 x 5, 75 x 5, 90 x 3
105 x 3
120 x 3
135 x 7
Eh, good not great SOHP day. Interested to see how 145 goes next week.
Zottman curls
22.5 x 8
22.5 x 8
22.5 x 8
25 x 8
25 x 8
I just enjoy doing these. Will probably start with 25s next week. Might switch back to doing assisted chins on next 5/3/1 wave.
Dips
35 x 10
35 x 10
35 x 10
35 x 10
35 x 9
Rear delt flys
20 x 3 x 10
Not sure why, but the flys felt abnormally easy. Will go up to 22.5 next week.
Week 34
5/3/1 Wave 5 Week 3
Squat
115 x 5, 140 x 5, 170 x 5
210 x 5
240 x 3
270 x 7
May have had another rep, but core was a bit shaky on the last rep coming off the bottom. Was very happy about solid depth, though I was basically doing pause-reps b/c each one was fairly difficult. 240 felt a bit heavy, but somehow 270 was no problem. Pretty sure I just did not get mentally hyped up enough for the 240 set.
Leg press
330 x 5 x 12
Leg curl
70 x 5 x 12
Sit-ups
Incline 4 x 15
Incline 4 x 15
Incline 4 x 11
Foam rolled
Weight 197.0
Week 34
5/3/1 Wave 5 Week 3
Bench
105 x 5, 135 x 5, 155 x 5
195 x 5
220 x 3
245 x 7
Great PR today! 99% certain I had the last one, there was a spotter with hands in the vicinity of the bar, but it went up so slowly and was such a huge struggle I’m going to count it.
DB rows
60 x 5 x 12
DB press
55 x 5 x 12
Week 34
5/3/1 Wave 5 Week 3
Tried to go for a run. After about 10 minutes, my shins told me to stop. Pretty much the whole story. Ran outside for about 15 minutes and walked home for about 20 minutes. Was going to do HIIT but that turned out to be a failboat.
Big day tomorrow, deadlift at 335 and phone interview to get a job!
Week 34
5/3/1 Wave 5 Week 3
Deadlift
135 x 5, 175 x 5, 205 x 5
265 x 5
300 x 3
335 x 7
Good PR, might have had another rep but was pretty tired and didn’t push it. Did switch to hook grip after the third rep and smashed up the thumbs, but shit happens. Went around 6:00 b/c of a phone interview in the afternoon, the later time in the day may have had an effect on how hyped I was for the reps. Last week 280 felt a little heavy, but today 300 felt like no big deal. Might start doing my week 3 deadlift days at night.
GMs
135 x 5 x 10
These sets basically were the worst time ever. Much more so the worst time ever than last week. Probably good for me though since the deadlift still is going up.
Leg raises
15
15
15
12
Foam rolled
Week 34
5/3/1 Wave 5 Week 3
SOHP
65 x 5, 75 x 5, 90 x 5
115 x 5
130 x 3
145 x 4
Man, I suck at SOHP. Hopefully will make it through 2-3 cycles before it peaks.
Zottman curls
25 x 5 x 8
Pretty fun time.
Dips
35 x 5 x 10
Rear delt flys
22.5 x 3 x 10
Finally remembered to move up in weight. Very challenging, will probably be here for a while.
Week 34
5/3/1 Wave 5 Week 3
Tried to go for an outside run that ended in an epic fail. Was pretty much the same thing as Wednesday, walked for 20 minutes ran for 10. Need to figure out how to get over shin splints. Might just be needing to ramp up slowly, but will try out a different pair of shoes and see how it goes.
Week 35
5/3/1 Wave 5 Week 4
Squat
115 x 5, 140 x 5, 170 x 5
Wow deload week makes me look like a super noob, but whatever it takes to let me body keep progressing I guess. On the plus side, I enjoy the fact that it’s a 30 minute workout.
Leg press
200 x 5 x 12
Leg curl
50 x 5 x 12
Sit-ups
Incline 4 x 15
Incline 4 x 15
Incline 4 x 12
Foam rolled
Week 35
5/3/1 Wave 5 Week 4
Bench
115 x 5, 135 x 5, 175 x 5
DB rows
40 x 5 x 12
DB press
40 x 5 x 12
Forgot to write down, weigh-in post-workout was 197.6.
Week 35
5/3/1 Wave 5 Week 4
Cardio
Decided to skip that running since it was sucking. 26 minutes on the eliptical, used a different one with moving handles. Stride length 26 (don’t know what that means). Resistance hi 16, low 7.
Week 35
5/3/1 Wave 5 Week 4
Deadlift
135 x 5, 175 x 5, 210 x 5
Right knee kind of hurt slightly. Not sure what the deal is.
GMs
75 x 5 x 12
Leg raises
3 x 12
Week 35
5/3/1 Wave 5 Week 4
SOHP
65 x 5, 75 x 5, 95 x 5
Chin-ups
4 x 6
Dips
BW x 5 x 12
Weighed post-workout at 196.2
Week 36
5/3/1 Wave 6 Week 1
Squats
120 x 5, 145 x 5, 175 x 5
190 x 5
220 x 5
250 x 12
Squats felt really good after a long resting deload week. Last rep may have been an inch high as it was fairly difficult. Everything else I knew was the bottom b/c my legs could not move any lower.
Leg press
330 x 5 x 12
Way tougher than last week probably due to the heavier squats. Might try moving up next week anyway though just for shits.
Leg curl
70 x 5 x 12
Same weight the entire time I’ve been doing 5/3/1 but it’s still a challenging last set. May try to move up at some point, but I don’t know if it’ll be worth anything.
Sit-ups
Incline 4 x 15
Incline 4 x 15
Incline 4 x 13
Foam rolled, body weight (no shoes) 193.4, not sure why weight is going down, probably dehydrated or something.
Week 36
5/3/1 Wave 6 Week 1
Bench
105 x 5, 135 x 5, 160 x 5
170 x 5
195 x 5
225 x 10
Probably had another grinding rep and did have a spot, but just called it with what I thought was my limit of clean reps. Will be shooting for a similar range with 235 next week.
DB rows
60 x 5 x 12
Not bad, last set was tough. Might bump up weight next week.
DB press
55 x 5 x 12
Not bad again, was taking 90-100 second breaks. Last set was strenuous.
Foam rolled legs. First time legs have been sore since I began foam rolling, but that’s probably due to the fact that yesterday was the first time I hit 12 reps in a PR in a long time.