BBB squats are character builders. And it looks like you did them with a very high percentage of your working max. Nice work.
From one beat up 5/3/1 lifter to another, nice job on those squats. Keep up the good work.
2/22/10
C2-W2
Military
45x20,20
Work:
95x3
110x3
120x7 (helps to have that rep goal)
Assistance:
Military press - 90 x 10,10,10,10 (last four reps were push press). 85 x 10 strict
…supersetted with…
BW pullups (shoulder width overhand grip) - 5,5,5,5,5,4,4,4,4,4. PR for total pullups in a workout.
…supersetted with (after MP sets)…
Pushups - 5 sets of 10
Millies are coming along. Hope to push my bodyweight overhead by the end of the year.
Nice job on those presses.
Is 150 your 1RM goal for this cycle? If so, that should be close to a PR.
Thanks OP. Just did the math and see what you mean. 150 is my target true 1RM. Definite PR.
2/23/10
C2-W2
Deadlifts -
45x10
135x5
Work:
215x3
250x3
280x7
Assistance:
Deads -
195 x 10,10,8
185 x 8,8
supersetted with
Hanging Leg Raise - 10,10,10,10,10
Shrugs - 235 x 8,8,8,8,8 (still using straps for these)
Gripstrunth is getting better. Used regular grip w/o straps for everything but shrugs.
Now gotta go finally plant the xmas tree (rootball kind) with the little dude. Gonna need some sugar first.
From 265x6 to 280x7 in a weeks time! Nice effort, Meta.
Thanks OG! I think a lot of it has to do with sleep quality the night before training. Also, I’m pretty much of a beginner compared to a lot of you guys so I imagine my progress will start to slow soon.
2/25/10
C2-W2
Bench -
empty bar x 20some, 135 x 5
Work:
150 x 3
175 x 3
195 x 6
Assistance:
Bench - 135 x 10,10,10,10,9
superset with
Dumbell Rows -
80 x 20 (qualify as Kroc?)
80 x 15
70 x 15
60 x 15
50 x 15
Cooked.
Nice work. I bet you were cooked after the superset, that’s a lot of volume packed into a short time.
Thank you sir. Definitely feel like I did something after these workouts.
2/26/10
C2-W2
Squats
45 x 20
135 x 4
Work:
165 x 3
190 x 3
215 x 7
Assistance:
Squats
170 x 10,10
165 x 10,10,10
Buddies coming into town tonight to run the Mt. Mitchell race tomorrow. F’in nuts! Beleive I’ll carb load with 'em at dinner just to be companionable.
Not such a good one today. Too much drinking and not enough sleep this weekend. Was lazy on the warmup also.
3/1/10
C2-W3
Military Press
45 x __
Work-
105x5
115x3
130x4 (Failed on the 5th. Maybe could have gotten 5 if I had warmed up better.)
Assistance -
Military Press: 85 x 10,10,10,8,8
superset with
Chins (overhand, shoulder width): 5,5,5,5,5,4,3,3,3,3. A little disappointing after last week.
after MP sets, I supersetted chins with
Pushups (feet elevated on bench) - 5 sets 10
Drinking and debauchary with old friends?
Any other week besides week three would be OK.
Jim W called and said you need to do an extra set of deads tomorrow.
I think today I almost atoned for the transgressions of the weekend. I do feel a duty, however, to monitor the quality of Maker’s Mark at least a couple times a year (still delicious, dammit).
3/2/10
C2-W3
Deadlifts
warmup stuff (really getting lazy with this. Gonna hurt myself soon if I don’t stop shorting the wu.)
Work:
235x5
270x3 (Was supposed to be 265 but I mistakenly put 270 on. This went fine so I decided to add the extra five to the money set also.)
300x5 (lockout pretty ugly on the fifth but I think it was legit)
Assistance:
195 x 10,10,10
185 x 8,8
superset
Hanging Leg Raise x 5 sets of 10
Shrugs
90# DB 2 sets of 10
Gonna have to buy some more weights before my next cycle.
3/4/10
C2-W3
Bench
165x5
185x3
205x4 (Really wanted 5. Didn’t eat much yesterday. Didn’t sleep much last night.)
Assistance
140x10
135x10,10,10,10
superset with
DB rows
90x15
80x15
70x15
60x15
50x15
3/5/10
C2-W3
Squat
45 x 5,5,5,5
135 x 5
work
180 x 5
200 x 3
225 x 7
Assistance
squat
170 x 10 - 5 sets
front squat
95 x 8,10,10
Had a little technique realization today…unfortunately after the money set. If I squeeze my scapulae during the squat, it seems to stabilize my whole upper body. Bet I can do some more weight with this tweak. May buy a belt also and see what that does.
Finding that my p-chain works way harder than my quads on squats. May use front squats for assistance work in the next cycle.
Deloaded like nobody’s business last week. Was cramming for a licensure exam so it kinda worked out. Have another easier one this week. Hope I’m not wasting time and money on a dead profession.
Anyhow
3/15/2010
C3-W1
Military Press - new working max = 140
half-ass warmup…
Work:
90x5
105x5
120x7
Assistance:
superset
Dips: BW x 8,8,8,8,7
with
Chins (underhand shoulderwidth): 6,6,6,6,5
superset
Dumbell OH press: 40# x4 sets 8
with
DB Hammer curl: 30# x4 sets 10
Decided to change up assistance exercies add a lot of volume for a cycle or two and see how it goes. Also started logging my diet on Fitday. Strategy is to eat calories for maintenance with at least 200g protein per day. PWO nutrition is on top of that and I will just try to keep it reasonable - ususally 50g protein + 50g carbs so that the shake is around 500 cal or so.
3/16/2010
C3W1
Deads
45x10
135x5
185x5
Work
205x5
235x5
265x5 (all I could do)
Assistance
RDL 185 x 10,10,10
HLR x10,10,10
Had to stop because of a cramp in lower back. Pretty discouraging day.
Not sure if 5/3/1 is a great program for working with a calorie deficit. May switch to a different program for a couple months while cutting. Suggestions appreciated.
3/18/2010
C3-W1
Bench
45 x 20
95 x 5
work
145x5
160x5
180x6 fuuu…
assistance
cgbp 95x10, 105x10,10,10,10
superset with
alternating db rows 70x10,10,10 60x10,0
incline pullups (hang from bar with feet elevated) 3 sets 8
superset with
pushups 3 sets 10
Maybe should have done this diet thing before trying to get stronger. Progress disappearing fast.