Squats (Heels on plates)
95x5
135x3
175x5
200x5
220x5
135x10x5
I was damn near dead so I just left it here. I’m thinking about doing the assistance work tomorrow, with arms.
I fucking hate calculus
Today I hit up a rather uneventful arm and leg workout. Pick a bicep movement, pick a tricep movement, pick a quad movement, perform a circuit, repeat. Did about 7 rounds.
Then I hit up some sprints, went home enhaled some water, puked and logged it on T-Nation.
YAY!
Alrighty so I went back in the morning to get some shoulder work done
OHP
45x5
65x5
85x5
95x3
105x5
120x5
135x5
85x10/8/10/8/6
I tried some DB work here but my freaking shoulder acted up, which is funny because they were fine after all the OHP sets. I’m thinking of dropping the frequency a little bit so I can up the volume.
Today I just hit up a kind of conditioning workout.
-Foam roll
-Stretch
-5 min Treadmill
-Warmup
-Cleans (5x5 at 95)
-Sprints
-Treadmill walking for 30 mins
-Foam Roll
The foam rolling and the stretching is taking too long. Today it was fine but I’m going to have to speed it up a little in the future.
I don’t really count this as a workout, more just something to keep me fresh. Gonna hit up Deadlifts tomorrow.
Funny thing I was looking at my spreadsheet today, and if I keep at the 5/3/1, a year from now my work sets should be 335-370 for DL, 255-285 for bench, 330-365 for squat, and 180-200 for press. I don’t plan on stopping until I hit those numbers.
Deadlifts 5 week
Warmup, foam roll etc.
Ramped up to 230 for ten reps. These really had me sucking wind, Especially because I take my hands off the bar and reset after every rep. This puts my current max at 305lbs. I honestly think I could have squeezed out another couple of reps without failing, but the technique would not have been optimal.
Proceeded to do 7-8 sets of five with 135lbs on SLDL. I find that my right lat doesn’t like these and have to foam roll it in between sets.
Then I did some biceps work and left.
Bench
Warm up
Ramped up. Things were feeling pretty awesome. Not the absolute best but pretty good. I went for my last set at 205 pounds- BAM - got pinned on the seventh rep. I was like WTF?!?!?! I only managed to get six reps on the five day?!? Either way I’m just going to chalk it up to a fluke. I’m so fired up I wanna do my next bench session tomorrow.
Either way I did my BBB 5x10 sets at 135 and finished with some pumping up of the arms.
Yesterday and today I’ve just been doing some conditioning. Nothing fancy just running until I get out of breath. Then I catch my breath. Then repeat.
Today I also headed to the gym to try some exercises. Technically my next workout is supposed to be tomorrow, however, I decided to try some OLY work some Lats work. In the end I felt that off days should be primarily stretching and conditioning, I should just focus on killing it in the planned workouts.
SKWATS
Warmup
Now today I actually chose to foam roll in between sets. I think this actually helped a lot.
175x5
200x5
225x8
Not bad.
I did three sets of ten at 135 but then the Low back got a massive pump so I decided to finish off with leg extensions.
Then I did the curling and some sprints and left.
Now that I look at it, it doesn’t seem like I did that much, but when I’m actually doing it it seems like a lot. Maybe I need to up the volume, or maybe it’s just me overthinking things.
Alright today was OHP day
OHP
Warmup
100x5
115x5
135x9
I was supposed to do 130 but whatever.
Instead of doing the normal BBB sets I juest ramped back down of sets of five.
DB shoulder press
Ramped up to 75’sx5 then did a bigass dropset.
My shoulder felt better but still had a clear pain.
Then I did some arms and 30 mins of walking on the treadmill.
I’m starting to realize that 4 days a week is plenty; there’s no need to do anything “extra” on the 5/3/1.
Basically the schedule for me is Sunday- Deads, Monday- Bench, Thursday- Squats, Firday- OHP. Foam roll and stretch everyday, aerobis work whenever possible.
Just some rambling
In about 10 mins I turn 18 years old. Apparently I’m an adult now. I don’t really feel like one though. I heard a quote that goes something along the lines of “there are two big days of your life; the day you were born and the day you realize why you were born”. I’ve been spending the last few months pondering on the latter to no avail. Maybe I’m just stupid, but it really bugs me where my life is headed. I understand it’s up to me to make things happen but HOW? It’s not like I haven’t been trying its been on my mind all the time. They say that high school is some of the best times of your life. If that’s true I might as well shoot myself now. Either way I know that my problems are not really problems like fighting for food or water or having cancer. The only thing I can do is look forward and set some goals.
My main goals for when I turn 19 next year:
Bench: 350lbs
Squat: 400lbs
Deads: 450lbs
Press: 225lbs
Last year I learned how to eat big, get muscle and fill out a T shirt. This year is more about increasing work capacity and turning myself into a rounder package. I’m still going for size and strength, but I don’t want to be slow and flabby any more.
Either way I’m gonna start off my birth in the gym.
Edit I meant birthday… not birth.
LMAO I just read my last post and how unnecessary it sounds.
Either way today was deadlift day
Warmup
190x3
225x3
245x10
I felt a distinct pop in my right rib area when I did the last couple of reps. Luckily it was the hardest set of the day, because after that I couldn’t pick a weight past 40lbs.
I ended up doing some leg curl dropsets for five sets. After that I did some triceps work.
I was going to do some sprint work, but it hurt to breathe heavy so I settled on steady state stuff instead.
Oh well I’m not even mad lol, I don’t think it’s that serious; it will probably be good by my bench session on monday.
Did some conditioning today. My right oblique is still in some pain; breathing hurts at times. Just wondering how the bench session will go.
Bench Session
Warm Up
165x3
190x3
215x7 (I actually hit 8 but the spotter touched the bar. He says it was all me, but I’d rather put 7)
135x5x5
DB press
50x8x2
70x7x2
Did some biceps work and some sprints, foam rolled and left.
Squat session
Warm up
Squat (heels on plates)
185x3
210x3
So I go for 245, and on the 5th or 6th rep I lose my footing on the plate and get stapled.
225x3x3 <— I did a these instead of the BBB sets to make up for the few reps I should have gotten
Safety squat machine
Plate plus dime- 2 sets 5 reps
Plate plus 35- 2 sets 5 reps
Leg Extensions
205x10x4sets
So in the 2 weeks I’ve done the 5/3/1, I’ve been pinned on bench, messed up my obliques deadlifting, and gotten stapled in squats. I think I know whats next.
I had to skip conditioning because today I have to study, like the entire day. I plan on hitting up a late night OHP workout, with arms and conditioning tomorrow.
OHP Late night workout
Warmup
OHP
95x3
105x3
120x3
130x3
140x8
It’s funny when I take a vid of these the reps are a LOT faster than they feel.
95x5x5 ← Around the 4th or 5th set my left shoulder started to act up. I might have to see someone about it.
After I hit up super sets between DB curls and Rope Pushdowns, and then hit the treadmill for 1 mile, which I hit in about 15 mins, which beleive it or not is an improvement for me. Good Session.
EDIT
Will put up a couple of videos tomorrow.
Did next to nothing today, so I decided to go to the gym and run on the treadmill. Did 4 miles in 1 hour. Deadlifts tomorrow. And when I mean tomorrow I mean later today.
Deadlifts
Warmup
somexsome <— the rep speed and “weight” felt harder to overcome today for some reason, like I was still a bit sleepy.
205x3
230x3
I rested a loooong time to make sure I was ready for the last set.
255x9 <— It was not pretty, meaning that I was making sounds that made people look at me weird, but overall not bad.
Stiff Leg Deadlifts
135x5 for 7-8 sets
Calf work 4-5 sets of seated calf raises
Good session.
Bench Press
Worked out at the school gym nice change of pace. Felt a little tired going in to it.
Warmup
185x5
205x3
225x6 No spotter pretty solid. Felt like I might have had a couple more reps.
135x5x5
Hammer Strength Press
2 plate x 8 x 3 I miss this machine a lot.
DB Press
80’sx6x3
Bicep work Staggered in between sets.
Solid session. Looking forward to recovering the couple of days.
Did some cardio yesterday.
Today I did some squats. I have a test tomorrow so I needed the rest of the day to study, so I had to get up at 4 to do the workout. No biggie; whatever it takes.
Squats (heels on plates)
Warmup sets
200x5
225x3
250x5 ← Fairly satisfied, considering I matched last workout in terms of reps, with more weight.
Hammer Strength Safety Squat (all 5 reps)
2 plate for 2 sets
2 plate and dime for 2 sets
2 plate for 1 set
Then did 4 sets of leg extensions staggered with cuurrrrrllllllzzzzzzz bbbbbooooooiiiiii!