Week 36
5/3/1 Wave 6 Week 1
Cardio
28 minutes on the eliptical with moving handles. Stride length 26. Resistance hi 17, low 6.
Week 36
5/3/1 Wave 6 Week 1
Forgot to log it yesterday.
Deadlift
135 x 5, 185 x 5, 225 x 5
235 x 5
270 x 5
310 x 7
Man, shitty PR given the reps last week. Concentration was just off for the set, also grip was a bit sketchy for some reason. Pretty sure I had more, but lost some core tightness on the first couple reps making the rest feel off. Anyways, hoping for 325 x 7 at least next week.
GMs
135 x 5 x 10
Felt like death. That is all.
Leg raises
3 x 15
Week 36
5/3/1 Wave 6 Week 1
SOHP
65 x 5, 80 x 5, 95 x 5
105 x 5
120 x 5
135 x 5
Shitty day for SOHP. Main reason it sucked was because of dollar beer night on Thursday and being hung over. Also a big factor was probably eating about half as much food as usual by the time I went in. Hope for better results next Friday.
Assisted chin-ups
80 x 10
80 x 10
70 x 10
70 x 10
80 x 7
Dips
35 x 10
35 x 10
35 x 10
35 x 10
35 x 8
Rear delt flys
22.5 x 10
22.5 x 10
22.5 x 10
Week 37
5/3/1 Wave 6 Week 2
Squat
135 x 5, 145 x 5, 175 x 5
205 x 3
235 x 3
265 x 9
Think the 6th or 7th rep I might have cut the bottom an inch or two short, otherwise reps were solid. Ninth one was a bit shaky in the core but was totally fine quads-wise.
Single leg leg extensions
90 x 10
90 x 10
90 x 10
100 x 10
Just did these b/c both leg presses were being used.
Leg press
330 x 12
330 x 12
330 x 12
350 x 12
350 x 12
These felt extremely easy. Probably b/c I was just chilling with the leg extensions for so long, i.e. taking a 10 minute “break” between squats and leg press. Will probably stick with 350 for next week.
Leg curls
70 x 5 x 12
Foam rolled.
Weight: 195.2
Week 37
5/3/1 Wave 6 Week 2
Bench
105 x5, 135 x 5, 160 x 5
185 x 3
205 x 3
235 x 9
Good PR. Felt like if I was more focused could have nailed a 10th one, 9th rep was extremely solid.
DB rows
65 x 10
65 x 10
65 x 10
65 x 12
65 x 12
Will do 12 reps for all sets next week and see how it goes.
DB press
55 x 5 x 12
Sit-ups incline 4
15
15
11 struggling
Week 37
5/3/1 Wave 6 Week 2
Cardio
Weird elliptical machine, 29 minutes, no idea about levels but I was doing intervals.
Week 37
5/3/1 Wave 6 Week 2
Deadlift
145 x 5, 185 x 5, 225 x 5
255 x 3
290 x 3
325 x 8
So, may have actually tweaked my lower back on the 8th rep. I think it should be fine in a couple days, I’ll just have to avoid heavy deadlifting on the weekend. Switched to hook grip on the 5th rep, so that turned out better than expected. I expect to be good for 345 next week, but will observe. Skipped GMs today, due to the back incident.
Leg raises
15
15
15
15
15
Worked on a grip stand (stand on a thing and basically hold yourself up by gripping 2 bars) between sets, and took pretty long breaks, so that’s why I was finally able to get 15 on each set.
So, taking the week off to do some lower back recovery. Didn’t feel good enough on Monday to do squats, so this week’s workout just shifts back on week. Hopefully there won’t be any detrimental effects.
Week 38
5/3/1 Wave 6 Week 3
Squats
135 x 5, 145 x 5, 175 x 5
220 x 5
250 x 3
280 x 3
So weird squat day. After the lower back injury and a week off, lower back still wasn’t 100%. Did squat day anyways and the last set slight pain made me stop the set short. Also may have affected my depth by an inch or two but it was still at least parallel. Ended up doing leg curls b/c the leg press had some lower back pressure. Will not do the 5/3/1 deadlift workout on Thursday, will probably just do light pulls, then do the deload next week and then continue the cycle, but not with an increase in deadlifts.
Single leg extensions
90 x 5 x 12
Leg curls
70 x 5 x 12
Foam rolled. Weight 194.0.
Week 38
5/3/1 Wave 6 Week 3
So, woke up this morning and the lower back was a decent amount more sore than yesterday. Did the bench workout anyway, but am skipping deadlifts this week and maybe doing a light workout next week, but might just take it off as well. Two weeks of rest should be good enough to have the lower back ready to deadlift again.
Bench
105 x 5, 135 x 5, 160 x 5
195 x 5
225 x 3
250 x 4
Just did four because my core felt a lot less stable due to the lower back issue. Still not bad, but if I had not gotten injured I would have expected 5-7.
Wide grip pull-ups
6
6
6
4.5
4
DB press
55 x 5 x 12
Week 38
5/3/1 Wave 6 Week 3
Elliptical HIIT 30 minutes
hi: incline 17, resis 13
low: incline 7, resis 8
Foam rolled and whatnot. Not sure what to do tomorrow since I’m not deadlifting. Post cardio also did 3 sets of 5 back hyperextensions. Clearly not meant to be hardcore, kinda like pre-hab.
Week 38
5/3/1 Wave 6 Week 3
Elliptical HIIT 20 minutes
hi: incline 17, resis 13
low: incline 7, resis 8
Did random cardio, was slightly hungover which was not helpful. Did 6 sets of 6 hyperextensions just to get some light movement with the lower back. This upcoming week should be deload but I’ll probably not do any of the movements and maybe just do core stuff and cardio. Also thinking about making a program switch after the two rest weeks to something involving cleans and maybe box jumps.
Leg raises
3 x 15
Week 39
Recovery week
Single leg extensions
70 x 12
90 x 12
100 x 12
110 x 12
110 x 12
110 x 12
Leg curl
70 x 5 x 12
Seated calf raises
50 x 12
70 x 12
90 x 12
90 x 12
Didn’t really know what to do weight wise as I hadn’t done these since probably 2003.
Sit-ups
incline 4 x 15
incline 4 x 15
incline 4 x 12
Foam rolled out legs.
Lower back is still a bit sore. Throughout the day it’s fine, but waking up in the morning definitely hurts a decent amount. Not sure what to do about that. Any pain is pretty internal for whatever reason.
Week 39
Recovery week (earlier post was for Monday’s workout)
Bench
105 x 5
135 x 6
165 x 6
185 x 5
195 x 5
205 x 5
225 x 5
Pull-ups (90 sec break)
6
6
4
3.7
3
DB incline (super incline bench)
65 x 3 x 8
Seated cable row
105 x 3 x 10
Hyperextensions
3 x 6
Yeah, didn’t really have focus or a plan, just wanted to get movement on chest and back without straining the core. So mission accomplished. Need to have a plan for the rest of the week and next week though. On a positive note, new hot girl in the gym and someone was doing one-armed snatches which was cool to see.
Week 39
Recovery week
Elliptical HIIT 28 minutes
hi: incline 17, resis 13 sometimes 14
low: incline 7, resis 8
Lower back is doing ok, still slight inner pain. Random note, another new hot girl in gym (it must be the warm weather) but she was somehow running on the eliptical at seemingly the same speed as a person would run on a treadmill. Was pretty bizarre, never actually saw someone on an elliptical run like they would run on the street/treadmill. Also getting pretty excited to figure out next training phase for some fat loss (5-6 weeks) to hopefully help on a vertical jump focused phase (6-8 weeks). By excited, I also have no idea about how to go about the fat loss phase but will probably read through a bunch of EFS srticles for diet and whatnot.
Week 39
Recovery week
Another kinda scatterbrain day.
Machine seated cable row
160 x 10
180 x 8
200 x 8
220 x 8
220 x 8
Leg raises
5 x 15
Leg curls
80 x 10
GHR (setting is 3 holes visible)
2
2.5
2.5
3.7
4
Finally figured out how to do these. Got better towards the end when I figured out how to have my knees get in the correct position. Will probably have to watch the Dave Tate videos to be sure I’m doing them legit. May have used some momentum at the bottom also.
Hyperextensions
3 x 8
Was just doing these for shits. After next week without doing any squats/deads, should be poised for a comeback for cleans, squats and whatnot the week of June 7th. Getting hyped.
Week 39
Recovery week
Extremely random Saturday. Did a lot of random cardio because I was back home visiting family for Memorial Day. In the morning, did some sprinting with my 14 yr old brother. Did 400m warm-up, sprinting format was 100m sprints followed by 100m walking. Did 400m of sprinting at 50%, 70%, 90%, cool down lap, 100%. Were going to do 2 more cool down laps and another set at 100% but it was super hot at 11:45am and I was pretty sure I was going to start throwing up everywhere. So what really happened was I laid on a bench in the shade for about 20 minutes before driving home.
Played basketball in a gym with no air-conditioning (weird story) for about 25 minutes. Did some pool sprinting just for shits in the 3.5 foot end. We tried using foam noodles to keep afloat and do “running” in the deep end, but that was just super tiring treading water and moving slow as shit, so went back to running in the shallow end. Don’t even know if what we were doing was worthwhile for cardiovascular endurance or speed, but we were out of breath. Doing backwards pool sprinting was retarded heavy on the calves. Did that for probably 20 lengths, but I have no idea how long the pool is, maybe 40-50 feet. Also did leg raises, side crunches, planks and what not.
Week 40
Fat Loss Week?
So not entirely sure what the focus of my program is now. I think I’m going to do a fat loss focus for the next 3-4 weeks, however I’m doing some job interviews and that might precipitate moving in the next 3-4 week period as well. Was thinking about doing the Vertical Jump Bible jumping program, but knowing I have a friend visiting Thursday and there will be heavy drinking as well as travelling next Wed-Fri, I think I’m going to hold off on jumping programs until I know I can have 4 weeks of continuity.
So anyways, today did a barbell complex. It was:
Complex 65lbs (ridiculous looking weight I know, but my MP is super weak):
Row x 8
Clean x 8
Front squat x 8
Military press x 8
Back squat x 8
Good mornings x 8
Did that twice then bumped up the weight to 75lbs (I know living on the edge!) and did two more sets. On the last of the 75lb set I only did 4 good mornings b/c I was pretty sure I was going to pass out.
Just for shits, bumped up to 95lbs and did the complex with 3 reps instead of 8.
Didn’t really know what to do afterwards and since I was not focused, I thought it would be a fun time to get a cleaning workout in. Was just fucking around with the weight to get a feel for it.
Cleans
95 x 3
115 x 3
135 x 3
155 x 3
165 x 1
Felt pretty good, but not as good in the lower back as it has been in the past. I think this was more related to a tired lower back from the complexes rather than the lower back injury from a few weeks ago.
With regards to diet, since I don’t really keep track of stuff, I’m just going to eat a bit less rice and use more meat in my meals. Also swapping out night peanut butter sandwiches to celery and peanut butter.
Week 40
Fat Loss Week?
Man, I miss 5/3/1 and knowing exactly what I’m going to do. Stupid injury and then slam dunking a basketball plan. Next week I am travelling Wed afternoon through Friday night. This continues the theme of screwed up workouts, but if I get a job then it’s completely worth it. Will probably end up doing complexes for “cardio” and then a squat and bench day.
Front squats
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5
185 x 5
Yeah, just kinda messing around and figuring out how high I can go without extreme wrist pain.
Single leg extension
100 x 10
100 x 10
100 x 10
110 x 10
110 x 10
GHR
3
3.5
3.5
2.9
Hamstrings were a lot more tired than I expected from yesterday (or maybe the front squats), just called it on the GHR and did two sets of 10 reps 80lbs on leg curls.
Leg raises
15
15
15
12
Foam rolled.
Body weight 191.4.
Week 40
Fat Loss Week?
Incline bench
95 x 5
135 x 5
155 x 5
155 x 5
175 x 5
Mid-grip chin-up
6
6
6
4.5
4ish
Flat DB press
65 x 8
65 x 8
65 x 8
DB flyes
25 x 10
30 x 10
35 x 10