Tuesday 12/6/16
BW 277
5/3/1 Cycle 2 - 5’s week
Bench Press - TM 290
105x8
145x5
185x5 set 1
215x5 set 2
245x10 set 3
215x12
215x10
Cable Rows
3 sets of 10
Assistance circuit
Facepulls
Preacher Curls
DB Skullcrushers
3 rounds of 10 each
Notes: Short and sweet today. Cable rows were a new thing for me and it has been years since I’ve done preacher curls or skullcrushers. Seem worth a shot for a cycle or two. Partner hit a top set of 255x10.
Thursday 12/8/16
BW 275
5/3/1 Cycle 2 - 5’s week
Deadlift - TM 560
135x5
225x5
315x3
365x5 set 1
420x5 set 2
475x5 set 3
545x1
Notes: No partner today. Hammered these out FAST. 545 felt like a ton but I am sick and I only rested long enough to load the plates and then maybe a minute on top of that between my last two sets.
A 545 deadlift and sick. Jeez.
@biker Well I wasn’t too pleased with it. I feel like I should be strong even when I’m sick, but I guess my body doesn’t really give a shit what I feel.
Friday 12/9/16
BW 275
5/3/1 Cycle 2 - 5’s week
Press - TM 200
95x5
115x5
135x5 set 1
150x5 set 2
170x7 set 3
135x10
Pull-ups
6 sets of 5
Lateral raises supersetted with band pull-aparts
3 sets each
DB Farmer’s carries
Took the 100’s up and down the gym length twice.
Notes: No partner again today. Still hacking up green stuff, luckily the gym has been empty these few days so I’m only infecting co-workers.
Tuesday 12/13/16
BW 275
SSB Squat - TM 395
155x5
245x3
275x3 set 1
315x3 set 2
355x6 set 3
Bench Press TM 290
105x5
145x5
165x3
205x3 set 1
235x3 set 2
260x5 set 3
235x5
235x5
Cable Rows
3 sets of 10
Notes: No partner today. No nobody by the time I got to bench, so I kept it really conservative.
Friday 12/16/16
BW 277
5/3/1 Cycle 2 - 3’s week
Deadlift - TM 560
135x5
225x5
315x3
405x3 set 1
455x3 set 2
505x8 set 3 (PR)
Press - TM 200
95x5
115x5
135x3 set 1
160x3 set 2
180x5 set 3
135x10
Pull-ups
5 sets of 5
Face Pulls
3 sets of 12
DB Bench Press
3 sets of 50x12
Notes: No partner today. The deadlift PR felt really good and I had a lot of really strong eyes on me. I think I’m good for 495x10 on the right day.
I went really light on the DB’s and still got some good work in with them. I tried the old slow negatives and then lifted the weight with a lot of speed. I’m not sure if that’s right, but it seemed to get the job done on my pecs.
Good PR on the Deads.
@biker Thanks! Putting those holiday calories to good use.
Monday 12/19/16
BW 277
5/3/1 Cycle 2 - 1’s week
SSB Squat - TM 395
155x5
245x5
295x5 set 1
335x3 set 2
375x6 set 3
Bench Press - TM 290
105x8
145x5
165x5
215x5 set 1
245x3 set 2
275x8 set 3 (PR)
235x10
235x8
Cable Rows
5 sets of 12
Real life demands I only lift two days this week, as it has for most of the last several weeks. I’m still getting stronger though, so I can’t complain too much.
that is some good work.
Im envious of your gym and your training partner
Im at a commercial gym backing in brodom.
looking good.
@bagofbro Thanks! The strength gains have been nice. Lifting with a partner has been great, but the new gym is almost like having a bunch of partners. Everyone here is pretty damn strong.
Tonight’s big lift was a 600 lb PR for one of our members. On his 30th birthday. At a body weight of about 180. I also saw a guy rep out 475 for 4 deep raw squats.
I’d say you shouldn’t be jealous, but I’m not one to bullshit. Lifting here is fantastic!
Thursday 12/22/16
BW 278
5/3/1 Cycle 2 - 1’s week
Deadlift - TM 560
135x5
225x5
315x3
430x5 set 1
475x3 set 2
535x4 set 3
Press - TM 200
95x5
115x5
135x3
150x5 set 1
170x3 set 2
190x4 set 3
135x10
Pull Ups
7 sets of 5
Facepulls
4 sets of 12
supersetted with
DB Bench Press
3 sets of 12
Notes: No partner. Pretty ho-hum lifting session, but I got some work done and now I’ve got 6 days off.
Merry Christmas everyone!
Merry Christmas 2 jar. Keep up the good lifting. Looking forward to more bar stories in new year.
@biker Thanks! Let’s see what we can all string together this year!
Tuesday 1/3/17
5/3/1 Cycle 3 - 5’s week
Squat - TM 450
135x5
225x5
295x5 set 1
335x5 set 2
385x5 set 3
315x5
Leg Press
3 sets of 15
Kettelbell Swings - 88 pounder
10
15
20
15
10
Notes: I just wasn’t feeling it today. First time regular squatting in seven weeks and I just felt off.
Wednesday 1/4/17
BW 285
5/3/1 Cycle 3 - 5’s week
Bench Press TM 290
105x5
145x5
185x5 set 1
215x5 set 2
245x12 set 3 (PR)
DB Bench Press
3 sets of 10
Cable Rows
3 sets of 12
Face Pulls
3 sets of 12
Notes: Well my little orgy of holiday gluttony and excessive beer consumption didn’t take long at all to catch up. The good news is that I’m a lot stronger and a a bit leaner than I was at 285 last year. The bad news is that I’m up 20lbs from my lightest this year and I put it back on shockingly fast.
Fortunately this is a time of year that is easy for me to settle into a pattern of solid decisions. No time off, no big plans and a pretty predictable schedule for the next three or four months puts me in a good position to make progress.
Plus I’m pretty pissed off at myself for regressing. Pissed is good for progress.
Friday 1/6/17
BW 286
Not a 5/3/1 Workout
Deadlift
135x5
225x5
315x3
405x3
495x1
545x1
585x1
615x1 (10lb PR)
635x0
Press
95x5
115x5
135x3
155x1
185x1
205x1
225x0
155x8
135x5
Pullups
5 sets of 5
Facepulls and tricep pushdowns, supersetted
Notes: I’m committed to fat loss again, so I wanted to lift heavy while I still have fat boy power.
Here’s 615
Here’s 635 - CLOSE!!!
Oh damn! You almost had it. Congrats on the PR anyway!
Meet time for you Brother!!!
Meet time for sure.
@ChickenLittle Thank you! I think I will have 635 soon.
@bulldog9899 @biker I think there will be a meet towards the end of the year. If I could get down to 242 by then I think I could be somewhat competitive, even. There’s a lot of really good multiply and raw powerlifters at my gym, after all. I’m not too worried about competition right now though.
For the next few months I’m really trying to attack fat loss with everything I’ve got. I got quite a bit stronger in the last few months but I’m pretty upset about putting on weight so fast. I ate decent, but not as well as I should have. I’m not taking any time off until May, so I’ll spend this crappy, cold time of the year grinding away at fat loss again while my schedule is stable and not a lot is happening.
Strong pulling, 650 isn’t that far down the road. Good luck with the weight loss.