6/5/14
I think off
6/6/14
bench
135 5
185 1
225 1
245 4, 3, 3
6/7/14 off
[quote]browndisaster wrote:
wg neutral pullups
BW 10
+25 10, 10
[/quote]
Damn nice pullups
[quote]csulli wrote:
[quote]browndisaster wrote:
wg neutral pullups
BW 10
+25 10, 10
[/quote]
Damn nice pullups[/quote]
thanks boss. I should get back to +45 lbs soon considering I’m under 200 lbs now. I’m a far way off from your level though
6/8/14
bench
135 + 150 chain 3 or 5
135 + 150 chain 1
185 + 150 chain 1, 1
135 + 150 chain 10
OH DB ext
25 3x10
DB laterals
30 2x20
[quote]csulli wrote:
[quote]browndisaster wrote:
wg neutral pullups
BW 10
+25 10, 10
[/quote]
Damn nice pullups[/quote]
Yeah, I am jealous for sure.
Hey BD, I was thinking of using 5/3/1 high frequency when I’m back in a surplus. I asked about it earlier in your log but can’t find it. Did you like it? Why did you move to something else?
I’ve been logging everything in my phone’s email, so excuse the formatting
6/9/14
Shrugs
225 10
315 10
405 10
455 6
495 6, 6
Bad form of course
cg neutral pullups
25 3x8
tons of curls
6/10/14 off
6/11/14
conventional deadlift
225 1
285 3
325 3
365 3
taking it easy because I’ve had low back pain recently. I used a belt only on the last set
6/12/14
bench
135 3
185 3
225 5, 5
oh tri ext
30 6, 6, 8
6/13/14
cg neutral pullups
BW 3x10
db curl
30 3x8
6/14/14 off
6/15/14 off
6/16/14 off
6/17/14 off
6/18/14
bench
135 3
185 3
227.5 5x4 or 4x4 not sure
the last set was completely better. The first 3 were a struggle because I wasn’t in position at all
6/19/14
sumo
225 1
275 1
315 1
365 5
I waited to put on the belt until the last set, which I think I’ll do more often going forward
shrug
225 10
315 10
405 10
495 10
GHR
BW 3x8
6/20/14 off
6/21/14
pullups
WG neutral +12 3x10
CG neutral +12 2x10
ss w/
unilateral standing calf raise
+12 5x20
one arm landmine row
+135 3x10
db curl
30 3x10
6/22/14 off
[quote]Spidey22 wrote:
Hey BD, I was thinking of using 5/3/1 high frequency when I’m back in a surplus. I asked about it earlier in your log but can’t find it. Did you like it? Why did you move to something else?[/quote]
I liked it a lot and got some good strength and physique gains off of it. The only thing I didn’t like was the bench frequency being so low. The pdf on his site had a typo at the time, so as long as you correct it to have bench and military alternating, you should be fine. I moved on after finishing two months or whatever he recommended max for it. I’ll definitely try it again when I’m bored of what I’m doing now.
6/23/14
I haven’t been able to walk well the past couple of days due to pain/swelling/redness in my left quad, so I’m glad I was able to bench and get some semblance of tightness
bench
135 5
185 3
225 1
245 3
250 3
255 3 easy PR
225 8 I want 10 still
supersetted the warmup sets with
one arm landmine row 135 3x10
6/24/14
shrug with 2 second hold
225 15
315 3x15
pullup
BW 25 total lolol
hammer curl
30 50 total
supinated db curl
30 50 total
abmat crunch
+30 3x12
6/25/14
bench
135 5
185 3
225 1
245 4, 5, 5
I took a wider grip and everything felt pretty solid. My pinkies were on the rings. Usually when I go wide it seems tough on my shoulders or I lose tightness, but this way felt pretty packed in and used my chest better than my usual close grip style of course
6/26/14
squat
135 1
?185 1
225 1
275 1
290 3
just easing back into it. My quad seems 90% better now finally
wg neutral pullups
BW 3x12 rest paused the crap out of the last one
db preachers
30 6, 10, 9
6/27/14
bench
135 5
185 3
225 1
245 1
275 2 PR
225 10 PR
wooo! I’m feeling a lot more solid now with the wider grip. My bench is getting sadly close to my shitty squats and deads now
unilateral db oh ext
30 3x10
band pushdown
2x20ish
6/28/14
sumo
225 3x1
315 1
345 5
6/29/14
squat
135 1
185 1
225 1
275 5
bench
135 5
185 3
225 1
265 0
ahahaha
6/30/14
btn military
45 10
95 6, 6, 20
db laterals
30 3x20
db skulls
25 10, 10, 20
band push downs
5x10-20
7/1/14
squat
135 1
185 1
225 1
245 5
315 2 drop
275 3
deadlift
225 1
275 1
315 1
385 1, 4
7/2/14
cg neutral pullups
BW 3x10
+12 3x10
wg neutral
+12 4x6
db curls
30 4x12
off day, the pullups really made my spine feel better after the squatting and deadlifting
7/3/14
bench
135 5
185 3
225 1
245 5, 5, 3
really pissed that I couldn’t get 3x5. Everything felt off form wise and I felt weak. I think my brachialis being fatigued had to do with it
couple hours later…
bench
135 5
185 3
225 1, 3x6
7/4/14 off
7/5/14
I planned on doing a shoulder/yoke session to give my chest/tris a break, but my first set felt good enough to get some work in
bench
135 5
185 3
230 4x6 PR
this felt really easy. My chest is still sore so I went very close grip (index about a finger away from smooth) but everything felt solid still. I think my chest is my biggest bench weakness as of now.
face pulls
3x20
7/6/14
squat
135 1
185 1
225 1
275 1
300 3
conventional dl
225 1
275 1
315 1
375 3
On both lifts, I waited to put the belt on until the last set. Conventional DL’s felt surprisingly easy and smooth for once
GHR
+orange band 3x8
these were rough
7/7/14
bench
135 5
185 3
235 6, 6, 9 PR
275 1 this was slow, my setup was off
300 I got this halfway up. pretty stupid jump lol. But I’m happy I was able to pause it and get it off my chest. This will fall soon.
7/8/14
AM
wg neutral pullups
+12 3x10
cg neutral pullups
+12 3x10
alternating db curls
30 3x10
7/8/14 PM
GHD situp
+12 3x10
db laterals
30 2x20
7/9/14
AM
bench 135 5
185 3
240 6, 7 PR
I got crushed going for an 8th. I’ll try this weight again next session just for 4x6. My chest and bis were really killing me, so it should be easy when fresh
PM
shrugs
405 5x10
pullups
bw 25 total lol
db alternating curls ss db OH ext
30 2x10
7/10/14 off
7/11/14 off
7/12/14 bench 135 5, then called it
7/13/14
squat
135 1
185 1
225 1
280 5
conventional dl
225 1
275 1
315 1
355 5
kb swings
50 2x15
today I waited to put the belt on until the last set. Conventional pulls are feeling pretty strong now.
Nice deadlift!
7/14/14
bench
135 5
185 3
245 6, 6, 5
7/15/14
shrug
225 3x20
was actually strict for once
cg neutral pullups
+12 3x10
db curls
30 3x10
7/16/14
cg bench
135 5
185 3
225 1
245 3x6 PR
unilateral db oh ext
30 2x12
7/17/14
landmine rows
+135 3x10
these are tough on my lats but strain my spine and hips
wg pullups
BW 5x10
banded face pulls
3x20ish
ss/ w
weighted GHD situp
+12 3x10
hammer curls
30 50 total
db curls
30 50 total
[quote]csulli wrote:
Nice deadlift![/quote]
thanks! 455 will go up soon 
feels like my kegel muscles get worked when I do conventional pulls for reps
Good stuff man.
Are you still front squatting a ton?