I love this site and have been lurking for over a year now. I have decided that it is time to finally post my training log and get involved in the forums a little bit. I will lay out the basic guidelines of my current plan below. I also intend to switch over to Jim Wendler’s 5/3/1 program upon completion of this program.
To give a little background on myself I am currently serving in the U.S. Navy and stationed onboard the USS Essex LHD-2. My job is a Fire Controlman. I am charge of maintaining and operating all the missile defense system onboard the ship. We are currently on patrol in the Pacific Ocean. I should also note that I am just starting week six of this program. I will post my starting weight and where I am at right now.
- Workout Split: 3 workouts per week with at least 1 day of rest in between
- Rest Intervals: 1-1.5 minutes between each sets
- For each exercise use 55-60% of target load for set 1, 75-80% of load for set 2 and 100% of load for sets 3 through 5
- Increase weight weekly by a cumulative 10lb, but only if able to do 5 5 5 5 5 the previous week
- If unable to achieve 5,5,5,5,5 with a given weight for 2 consecutive weeks, deload on the third week by 10-20lb and continue the program
- One final note. Unforunately due to my ships pitching and rolling, I am forced to relinquish myself to the forbidden smith machine for my bench press movements. You would be surprised how heavy a relatively light barbell can get when the ship takes a heavy roll. I still do everyhting else including squats with free weights.
03 Oct 2010, Day 1 routine
A1) Incline Bench Press: 1x5x115, 1x5x150, 3x5x205
A2) Hang Clean: 1x5x85, 1x5x115, 3x5x155
B1) Hack Squat: 1x5x115, 1x5x150, 3x5x205
B2) DB Row: 1x5x40, 1x5x55, 3x5x75
C1) 45 Degree Seated DB Curl 1x5x30, 1x5x40, 3x5x50
Week 1 starting weights:
A1) 165
A2) 115
B1) 165
B2) 50
C1) 35
I would also like to note that I suffered a slight knee injury over the summer and took about a month off before starting this program. I purposefully started light due to this fact.
05 Oct 2010, Day 2 routine
I felt really good today. I decided to go higher on my last set of Decline Bench Pressand was happy to hit 255x5.
A1) Decline Bench Press: 1x5x130, 1x5x175, 2x5x235, 1x5x255
A2) High Pull: 1x5x75, 1x5x100, 3x5x135
B1) DB Split Squat: 1x5x35, 1x5x45, 3x5x60
B2) Lat Pulldown: 1x5x100, 1x5x130, 3x5x180
Week 1 starting weights:
A1) 185
A2) 95
B1) 45
B2) 150
08 Oct 2010, Day 3 routine
A1) Deadlift: 1x5x105, 1x5x135, 3x5x185
A2) Standing Military Press: 1x5x75, 1x5x100, 3x5x135
B1) Front Squat: 1x5x95, 1x5x125, 3x5x165
B2) Seated Cable Row: 1x5x120, 1x5x170, 3x5x230
C1) Tricep Rope Pulldown: 1x5x94, 1x5x131, 3x5x181
Week 1 starting weights:
A1) 145
A2) 95
B1) 145
B2) 190
C1) 144
08 Oct 2010, Day 3 routine
A1) Deadlift: 1x5x105, 1x5x135, 3x5x185
A2) Standing Military Press: 1x5x75, 1x5x100, 3x5x135
B1) Front Squat: 1x5x95, 1x5x125, 3x5x165
B2) Seated Cable Row: 1x5x120, 1x5x170, 3x5x230
C1) Tricep Rope Pulldown: 1x5x94, 1x5x131, 3x5x181
Week 1 starting weights:
A1) 145
A2) 95
B1) 145
B2) 190
C1) 144
10 Oct 2010, Day 1 Routine
A1) 1x5x115, 1x5x150, 3x5x205
A2) 1x5x85, 1x5x115, 3x5x155
B1) 1x5x115, 1x5x150, 3x5x205
B2) 1x5x40, 1x5x55, 3x5x75
12 Oct 2010, Day 2 Routine
A1) Decline Bench Press: 1x5x140, 1x5x190, 2x5x255
A2) High Pull: 1x5x75, 1x5x105, 3x5x140
B1) DB Split Squat: 1x5x40, 1x5x50, 3x5x70
B2) Lat Pulldown: 1x5x100, 1x5x140, 3x5x190
15 Oct 2010, Day 3 Routine
A1) Deadlift: 1x5x110, 1x5x145, 3x5x195
A2) Standing Military Press: 1x5x80, 1x5x110, 3x5x145
B1) Back Squat: 1x5x95, 1x5x135, 2x5x185, 1x5x205
B2) Seated Cable Row: 1x5x130, 1x5x180, 1x5x240, 2x5x230
C1) Tricep Rope Pulldown: 1x5x104, 1x5x141, 3x5x194
19 Oct 2010, Day 2 Routine
A1) Decline Bench Press: 1x5x145, 1x5x200, 3x5x265
A2) High Pull: 1x5x80, 1x5x110, 3x5x145
B1) DB Split Squat: 1x5x40, 1x5x55, 3x5x75
B2) Lat Pulldown: 1x5x110, 1x5x150, 3x5x200
I am starting to stall out on a lot of lifts so I will probably do a deload week following Day 3 of this week.
22 Oct 2010, day 3 Routine
A1) Deadlift: 1x5x115, 1x5x150, 3x5x205
A2) Standing Military Press: 1x5x80, 1x5x115, 3x5x150
B1) Back Squat: 1x5x115, 1x5x150, 2x5x225, 1x5x245
B2) Seated Cable Row: 1x5x120, 1x5x170, 3x5x240
24 Oct 2010, Day 1 Routine
I have decided to do a deload week then recalculate my 1RM to begin Jim Wendlers 5/3/1 program. I have been making steady gain on this program for 8 weeks now and I feel like switching it up a bit.*
A1) Incline Bench Press: 1x5x115, 1x5x150, 3x5x185
A2) Hang Clean: 1x5x80, 1x5x115, 3x5x150
B1) Hack Squat: 1x5x115, 1x5x150, 3x5x205
B2) DB Row: 1x5x40, 1x5x55, 3x5x75