June 24, 2009
Day 1: Week 3: Cycle 1
OHP 5/3/1: 5x85, 3x105, 8x115
Estimated Wendler Max: 146
DB BP:
10x35s, 8x40s, 6x47.5s, 4x55s, 12x65s
Single Arm HS Pulldown:
12x45, 10x70, 8x80, 12x90
Cable Pushdown: 12x110, 10x120, 8x130, 6x140, 10x150
Cable Curl: 12x60, 8x80, 4x100, 12x120
June 25, 2009
Day 2: Week 3: Cycle 1
Dead 5/3/1: 5x260, 3x295, 8x330
Estimated Wendler Max: 418
Leg Press:
4x20x290
Back Raise:
4x10xbw
Man you are killing it on your last reps of the 5/3/1! keep it up
[quote]Alpha wrote:
Man you are killing it on your last reps of the 5/3/1! keep it up[/quote]
Thanks Alpha! Trying to keep the numbers going up, up, up. I have some lofty strength goals for the end of the year so this is just the first leg!
June 26, 2009
Was supposed to do energy systems work today but decided to find out my max ATG back squat. I figured what the hell.
Drum Roll Please…215
Haha, that is a serious number. I easily bench more than I squat and almost deadlift twice as much, sad state. And that is why I’ve decided that I need to hit it and hit hard. I don’t care about the number really, it can only go up. I really don’t even know why I suck so much at squatting either, big hips, poor glute activation? Anyways I do suck and I’m going to do BBB as accessory work for squat days because I need to get as many reps as possible in to really find my groove and get comfortable with the lift. 275 by Jan 1, 2010 here I come!
4x3x115 Row-Clean-Fr Sqt-OHP
June 27, 2009
Day 3: Week 3: Cycle 1
BP 5/3/1: 5x160, 3x180, 8x200
Estimated Wendler Max: 253
DB BP:
10x65, 8x65, 10x55, 10x45, 10x45
DB Row:
10x90, 10x90, 10x90, 10x80, 10x70
Cable Curl:
8x130, 5x130, 5x130
Cable Pushdown:
8x140, 8x140, 8x140
June 28, 2009
Squat 5/3/1: 5x125, 5x145, 11x165
Estimated Wendler Max: 225
I was actually happy with this. Really working on pushing my ass back and knees out, also I’ve been putting 5 pound plates underneath my heels and it really helps me get ATG. This is really Day 1 and Cycle 1 of my squat and I’m going to try to really push it, I need a 275 by Jan to feel respectable.
Squat:
5x10x95
I think BBB template is going to really help ingrain the movement into my head.
Leg Curl:
3x10x50
First time ever using this machine and crap did that give me a burn in the hammies, I’ll definitely be hitting it up from now on.
I initially wasn’t planning on doing a deload after 3 weeks but I’m going home for a 5 day vacation and so I think it fits in perfectly with my schedule. I’ll do a few little things over the days but won’t be able to hit up a gym; there’ll be some bw stuff, some light light DB work, I’m sure a lot of tennis, swimming, some golf, and a lot of fishing!
July 3, 2009
Well the vacation is over. Wasn’t as active as I wished to be and diet wasn’t spectacular but it was decent. I was more than happy to get back to the gym today and went once I got back into the city. I was so damn tired from a long night before and early morning wake up, going to the gym after a 6 hour drive home was barely bearable but I got it done.
OHP 5/3/1: 5x85, 5x95, 10x110
Estimated Wendler Max: 147
5 pounds up and 1 more rep than week one of cycle 1 so I guess I’ll take that.
OHP: 5x10
5x10x65
Light weight but BBB accessory work is going to be hell, I can tell already.
Neutral Grip Pullups: 50 reps
5,5,5,5,5,5,5,5,5,5 x bw
These were as strict as they come and I should be able to knock down the total sets next week.
Ham Curl: 4x4-8
4x8x35
Skull: 4x4-8
8,8,5,4 x77
My arms suck so I need to really start adding in some work.
July 4, 2009
Dead 5/3/1: 5x230, 5x265, 12x300
Estimated Wendler Max: 420
Deads felt strong today, maybe 1 or 2 struggling reps were left.
Dead: 5x10
5x10x185
Man I hate BBB accessory work, how the hell did 185 start feeling heavy haha.
Single Leg Press: 5x10-15
3x12x140
I was done. Physically I’m sure I had more left but mentally done. Pussied out but it was still a session I was more than happy with.
July 5, 2009
Energy System Work
C2 Row:
500m-slow
500m-sprint
500m-slow
500m-sprint
500m-slow
500m-sprint
Death
Complex:
Row-Clean-Front Squat-Push Press-Back Squat-Behind Neck PP
3x5x65
One rep of each performed after one another
Decline Sit up- 3x12x25
Side DB Bend- 2x15x35
Plank-3x30s
Rev Crunch-3x12
July 6, 2009
BP 5/3/1: 5x140, 5x160, 11x185
Estimated Wendler Max: 253
253 253 253 F*CK am I sick of seeing that number. I can’t get my bench to move anywhere! I don’t rest at the bottom, I do do a little chest bounce and maybe that’s the problem. I don’t know, pisses me off. It is a new 11 RM but I’ve never gone for a 11 RM before haha.
BP: 5x10
5x10x115
Pausing at the bottom
DB Row: 5x10
5x10x80s
Cable Pushdown: 4x4-8
4x8x160
BB Curl: 4x4-8
4,4,3,3 x 95
My arms are weak weak weak but I’m finally starting to work them. So hopefully I can bring my arms up to par and that’ll positively influence my lifts.
July 7, 2009
Squat 5/3/1: 3x135, 3x155, 10x175
Estimated Wendler Max: 233
Not bad. 10 pound increase and 1 rep down.
Squat: 5x10
5x10x100
5 pound increases will hopefully be easy to keep weekly. I would love to be doing 135 for the 5 sets by December.
Leg Curl: 5x10
5x10x50
July 8, 2009
Row: 15 min - 3150 km
I went in initially to do row sprints as usual but after the first one I knew I wouldn’t make it, my legs and shoulders were just to damn sore. I figure one sprint day will get subbed out to a 5 km sprint just to give my body a little more of a break.
Complex: Row-Clean-FrtSq-PP-BackSqt-PP
3x6x65
These are usually real tough for me because my endurance is shit but after the first set I just concentrated on going as fast as possible and it all went down fairly easily. Just needed some intensity I guess.
Standing Cable Crunch: 3x20x110,120,130
Cable Oblique Work:3x10x60
BB Rollout: 6,4,4
July 9, 2009
OHP 5/3/1: 3x90, 3 x100, 6x115
Estimated Wendler Max: 137
Wow, shit was that bad. 2 reps short of last cycle and 3 less than I wanted. It’s been itching at me and now I think it’s definite, I bounce at the bottom to much. I tried to minimize it today and saw the result. So obviously, from now on OHP days are going to a lot more strict presses, I’ve obviously been relying on to much momentum to get out of the hole. Oh well.
OHP: 5x10
Fucked this up to. Did 5x10x65 last week and wanted to do 70 this week, well I can’t add.
10,10,8x80+2x75; 10,10x75
Neutral Pullups: 50 total
6,6,6,6,6,6,7,6,1
9 sets one better than last week, that last rep to make it 8 was just not happening haha. Start with 7s next week.
Ham Curl: 7,7,6x37.5; 22x25
Skull: 8,8,8x70, 26x45
Going home for a month, so the posting is going to be almost non existent for 4 weeks but the gym won’t be. I’ll update this is I find I get a chance.
In the meanwhile:
2 days ago: 315x9 for deads was my amap, lost the log book for now and can’t remeber the rest but it was deads and leg press
And today for quickie before taking a big taxing full body day.