Jared's 5/3/1 and Kettlbell Log

Training Training Logs
201

4/28/15

5/3/1
High Bar Squat Day (70%, 80%, 90%)
High Bar Squat: 195x3, 225x3, 250x6
High Bar Squat (3 sec pause): 195 - 2x3
Stiff Leg Deadlift (5’s Pro): 230x5, 260x5, 295x5
Leg Extensions -superset- Lying Leg Curls: 95 (each) - 3x10
Ab Wheel: 3x10
Back Extensions: 3x10

Felt really tight during all sets of squats. Been really busy at work so I’ve had to sit for long periods of time and felt stiff before I stepped foot in the gym. Tried to pay attention to form with squats and making sure I wasn’t falling forward or doing anything too goofy which is also why I added the paused work. Decent day overall. Wanted more reps with 250 but I can walk away from the squats saying that all six were with good form!

202

4/29/15

5/3/1
Overhead Press Day (70%, 80%, 90%)
Overhead Press: 125x3, 140x3, 160x6, 175x3
Close Grip Bench Press (5’s Pro): 165x5, 180x5, 205x5
DB Row: 100x10, 100x10, 125x10
Lateral Raises: 20 - 3x10
DB Hammer Curls: 35 - 2x10

Overhead Presses were feeling very good today. After the PR set I was still feeling pretty good and figured I would throw my Training Max on the bar (Had to reset from 190 to 175) and try to push a little heavier weight. Felt good getting 3 reps when I was just planning on doing a single and moving on. Close Grip and all other assistance felt good as well. Started doing an awkward hammer curl / db swing on the last 2 reps of hammer curls so just ended everything there since I was had run out of steam. Happy with today!!

203

5/1/15

5/3/1
Deadlift (aka Rack Pull) Day (70%, 80%, 90%)
Rack Pull (Mid Shin): 330x3, 375x3, 420x6
Front Squat: 175x5, 200x5, 225x5
Lying Hamstring Curls: 90x10, 95x10, 100x10
Single Leg Press: 1 Plate each side - 3x5 (each leg)
Decline Sit Ups: 15lb Behind Head - 3x10
Back Extension: BW - 3x10

Decided to pull my deadlifts from about mid shin for a while as a change of pace. For me that puts the bar a few inches off the floor in the lowest rack setting. 420 for 6 reps felt pretty good. The Front Squats afterwards were a little harder than I was anticipating. The last set of 225 felt pretty tough and was glad the hamstring curl machine was all the way on the other end of the gym so I could take a break for a minute. Debated on doing lunges but figured I would go with leg press and do it one leg at a time since front squats were a little more tiring than I thought they would be. Overall it was a good Friday workout!

204

5/4/15 Happy Star Wars Day (May the 4th Be With You!!!)

5/3/1
Bench Press Day (65%,75%, 85%)
Bench Press: 185x5, 210x5, 240x5
Incline Bench Press (5’s Pro): 125x5, 145x5, 165x5
Neutral Grip Wide Lat Pulldowns: 105x10, 110x10, 115x10
Cable Row: 110x10, 115x10, 120x10
DB Curl: 30x10, 35x10, 40x10
Tricep Pushdown: 65x10, 70x10, 75x10

Overall a good day. 240 felt really good on bench press which is helping me regain my confidence. The assistance work felt awesome today just because of “DA PUMP” I was getting. Probably due to all of the food I ate this weekend!!

205

5/6/15

5/3/1
Squat Day (65%,75%, 85%)
Squat: 185x5, 210x5, 235x5, 260x5
Stiff Leg Deadlift (5’s Pro): 225x5, 245x5, 275x5
Ab Wheel: 3x10

Had to get this workout done pretty quick due to work being a little nuts. Squats felt a lot better today and decided to work in one more heavy set. Good quick workout without too much b.s.!!

206

Strong stuff jblues, I’m enjoying your log as always!

207

[quote]furo wrote:
Strong stuff jblues, I’m enjoying your log as always![/quote]

Thanks furo! Just glad to be feeling 100% healthy again. Having my son bring home preschool germs at least once a month has been tougher on me than it has on him. I love him to death but wish he would stop sharing the love with me. Looking to add kettlebell work back in the routine very soon. My kettlebells just look too lonely in the corner of my house!

208

5/7/15

5/3/1
Overhead Press Day (65%, 75%, 85%)
Overhead Press: 115x5, 135x5, 150x8
Close Grip Bench Press (5’s Pro): 150x5, 170x5, 195x5
Underhand Lat Pulldowns: 115x10, 130x10, 145x10
Barbell Shrugs: 185x10, 225x10, 315x10, 315x10, (Stripping Weight to failure): 315x20, 225x15, 135x20
Lateral Raises: 25x10, 30x10, 35x10
DB Hammer Curls: 30 - 5x10

The first half of my workout started as normal but once I finished lat pulldowns I started working in with some of my bodybuilding buddies. They asked me to do shrugs which I haven’t done in forever. On the last set we stripped the weights after holding our last rep for a 10 count on each set. Traps were REALLY pumped. Felt good leaving the gym with this workout. Wish the pump lasted longer than a couple of hours though!!

209

Playing catch up…

5/8/15
Deadlift Day (65%,75%,85%)
Deadlift (from floor): 315x5, 350x5, 405x5
Front Squat: 165x5, 185x5, 210x5
Hamstring Curls: 95x10, 100x10, 110x10
Leg Press (Close Stance Low on Platform): 2 Plates (per side)x10, 3 Platesx10, 4 Platesx10
Decline Situps: 20lbs Behind Head: 3x10

Had to pull from the floor on Friday since the only adjustable rack was taken. For me, where I pull from in the rack (mid shin) there isn’t a huge difference between my rack pull and pull from the floor so it wasn’t too big of a deal. Front Squats are feeling pretty hard after deadlifts lately. May need to lower my training max for those since deadlifts regardless of where I pull from are pretty tiring.

5/9/15
Kettlebell Carry Day with 2-55# KBs
Farmers Walk: 5x100 yards
Rack Position Carry: 1x100 yards, 4x60 yards
Waiters Carry: 1x50 yards

Really enjoyed the different kettlebell carries at the track. Forearms, calves, and upper back were getting really tired during the rack carries. The 1 set of waiters carries was all I could handle after that.

5/11/15
Bench Press Day (75%,85%,95%)
Bench Press: 210x5, 240x3, 270x2 (PR)
Incline Bench Press (5’s Pro): 145x5, 165x5, 185x5
Neutral Grip Wide Lat Pulldown: 115x10, 120x10, 125x10
Cable Row: 130x10, 135x10, 140x10
DB Curls: 30x10, 35x10, 35x10
Triceps Pushdowns: 65x10, 65x10, 85x10

Was very happy to hit 270 for 2 reps on bench press yesterday. Felt very good leaving the gym yesterday between my PR and muscles feeling pumped!

210

5/12/15

5/3/1
Squat Day (75%, 85%, 95%)
Squat: 210x5, 235x3, 265x8
Stiff Leg Deadlift (5’s Pro): 245x5, 275x5, 315x5
Lying Hamstring Curls: 110 - 3x10
Ab Wheel: 3x10

Squats felt good today. After all this time I am finally figuring out how to keep my upper back and core tight. After the 7th rep I started losing upper back tightness and on the 8th rep I started pitching forward but I was really wanting to grind out 8 reps. It was sloppy but I have certainly done uglier reps in the past! Pretty good day overall.

211

5/13/15

5/3/1
Overhead Press Day (75%, 85%, 95%)
Overhead Press: 135x5, 150x3, 170x5 (PR)
Close Grip Bench Press (5’s Pro): 170x5, 195x5, 215x5
Close Grip Pulldowns: 115x10, 120x10, 125x10
Seated Lateral Raises -superset- Standing Lateral Raises: 20 - 3x10
DB Hammer Curls: 30 - 3x10
BB Shrugs: 315 - 3x10

Happy to set a new PR with 170 on overhead press today. Previous best was 4 reps back in February. Tried a super-set with lateral raises today that I saw on YouTube. The guy was talking about how with lateral raises and curls you have to do them more strict seated but can stand up and crank out more reps. I really liked this idea and it felt good with raises. Shoulders felt very pumped afterwards. Very good day overall!

212

5/14/15

5/3/1
Deadlift Day (75%,85%,95%)
Deadlift (from floor): 355x5, 405x3, 445x3 (PR)
Leg Press (Feet Low and Narrow): Worked up to 6 Plates per side for 10 reps
Prowler Sprints: 90 pounds + Weight of Prowler: 8 Sprints ~50 feet

Had to workout for my fourth day in a row and was feeling it today. Happy to set a PR on Deadlifts but I think I can beat that mark on my next go around with that weight. Maybe had a 4th or possible 5th rep. Took the easy way out and did leg presses instead of front squats. Legs were feeling good but mentally couldn’t make myself squat. The gym finally got a prowler a few weeks ago and decided to give it a run and I was sucking wind after the 8th push. The weight didn’t feel too heavy so I was trying to move as fast as possible. I decided to try some decline sit ups with 25 pounds afterwards. I got 2 reps and couldn’t handle anymore for the day. The prowler sprints did me in. Will certainly have to do these more often!! This was a very good week of workouts for me!

213

5/18/15

5/3/1
Bench Press Day (Deload)
Bench Press: Worked up to my Training Max of 280 for a single
Wide Neutral Grip Lat Pulldown: 115 - 3x10
Cable Row: 130 - 3x10
DB Curls: 30 - 3x10
Tricep Pushdown: 75 - 3x10

Felt like moving some heavy weight today so I decided to do singles up to my Training Max. Felt really good and it’s actually a 5 pound PR. This will be a confidence booster moving forward since I haven’t benched anything past 275. The assistance work was fun and got a nice pump during the workout.

214

5/20/15

5/3/1
Squat Day (Deload)
Squat: Worked up to 315 for a double
Paused Squats: 185 - 3x3
Ab Wheel: 3x10

Been in the mood to push heavier weights this week even though it’s supposed to be my deload week. The first rep of 315 felt really good and fast but fell into old patterns on the second rep. Forgot to brace and keep my upper tight and started pitching forward and had to fight it on the way up and ended the set there. Did some paused squats to reinforce good technique and keep everything tight through the whole movement.

215

5/25/15

5/3/1
Bench Press Day (70%,80%, 90%)
Bench Press: 200x3, 230x3, 260x3 (PR)
Incline Bench Press (5’s Pro): 140x5, 160x5, 180x5
Lat Pulldowns: 115x10, 120x10, 125x10
Cable Row: 135x10, 140x10, 145x10
DB Curls: 30x10, 35x10, 35x10
Rope Pushdown: 50 - 3x10

Gym was packed which was to be expected with Memorial Day. Even though the 260 was the required reps it was still a PR. Moved this workout along pretty quick since I was by myself and wanted to get out of the crowded gym as fast as possible.

216

5/26/15

5/3/1
Squat Day (70%,80%, 90%)
Squat: 210x3, 240x3, 270x8, 300x1
High Bar Squat (5’s Pro): 175x5 (All reps paused), 205x5 (All reps paused), 225x5 (3 reps paused)
Lying Leg Curls: 85x10, 90x10, 95x10
Leg Extensions: 115 - 3x10
Ab Wheel: 3x10

Switched to low bar squats today. Warming up with the high bar position did not feel comfortable at all. Wasn’t sure if it was the particular bar I was using or just terrible bar positioning but I made a change back to my lower bar positioning. Doing low bar again felt great. I can tell after months of doing front squats and high bar squats this really improved my ability to stay more upright during the squat and not tip over like I used to. 270 for 8 felt good and the single with my training max felt smooth as well. Since I wasn’t ready to give up on my high bar position I did my 5’s Pro with high bar and the position was much better. I was about of gas after the 3rd rep of 225 and did not pause the last 2 reps of that set. Did some pump work for the legs afterwards since I ate waaaaaaaay too much over the Memorial Day weekend. Will probably stick to low bar squats for a while and build my strength back up with them and let high bar become my secondary movement. Good day overall

217

5/27/15

5/3/1
Overhead Press Day (70%, 80%, 90%)
Overhead Press: 135x3, 145x3, 165x5, 180x1
Close Grip Bench Press (5’s Pro): 165x5, 185x5, 210x5
Pull Ups: 5x5
Lateral Raises: 20x10, 25x10, 30x10, 25x10, 20x10 (Done between sets of pull ups)
Front Plate Raises -superset- Band Pull Aparts: 45# Plate / Orange Band
Hammer Curls: 30 - 2x10

The set with 165 did not feel great. I think the bar was getting too far out front on the way down instead of a straight line. The single with 180 felt a lot better and was really easy. Close Grip Bench is becoming one of my favorite exercises. Paused all reps today. Did some pull ups since all of the pulldown stations were taken. Probably should do these more often but I didn’t see a drop in pull up performance considering I haven’t done them in a few months. Did some extra shoulder work for the fun of it and loved the pump I had when I left the gym.

218

5/29/15

5/3/1
Deadlift Day (70%,80%, 90%)
Deadlift: 345x3, 395x3, 430x3
Stiff Leg Deadlift (5’s Pro): 225x5, 265x5, 305x5
Leg Press (low and narrow): Worked up to 6 Plates per side
Decline Sit Ups: 20# Behind Head - 3x10

My iPod was dead and seemed to throw me off of my game on Friday. I knew what my top set of deadlift was supposed to be but had to sort of wing the other sets. Just hit required reps and moved on. Wasn’t a great day but still got some decent work in.

219

6/1/15

5/3/1
Bench Press Day (65%,75%, 85%)
Bench Press: 190x5, 215x5, 245x5
Incline Bench Press (5’s Pro): 135x5, 150x5, 170x5
Wide Grip Lat Pulldown: 115x10, 120x10, 125x10
Wide Grip Cable Row: 130x10, 135x10, 140x10
Seated DB Curls / Standing DB Curls: 30 - 15/5, 12/5, 13/5
Tricep Pushdown: 75x10, 80x10, 85x10

Bench Press technique was feeling good today. The last set of 245 felt smooth without any sticking points. Really liked doing cable rows with a wider grip (about bench press width). The way I did curls today was going close to failure sitting down and then immediately stand up and try to get a few more reps. Biceps were feeling awesome after doing this. Good day overall.

On a side note, I ordered some knee sleeves (7mm Rocktape Knee Caps) last week from fringesport.com. Not looking for these to add extra pounds on my squat but hoping this will keep my knees warm and healthy. They felt good when I was doing some bodyweight squats at the house but looking forward to see how they feel under the bar.

220

6/3/15

5/3/1
Squat Day (65%,75%, 85%)
Squat: 195x5, 225x5, 255x5, 285x5
High Bar Olympic Squat: 165x5, 195x5, 215x5
Leg Curls: 95x10, 100x10, 105x10
Leg Extensions: 110x10, 115x10, 120x10
Prowler Sprints (~50 feet): 150+Sled x 6, 240+Sled x 2
Leg Raises: 3x10 - Bodyweight

Added an extra set of squats since I wanted to try my knee sleeves out a little more and I was feeling halfway decent. The sleeves did exactly what I was hoping they would do. My knees felt great during every set and even in between sets. They don’t add extra weight to the squat but definitely made the movement more comfortable. The Prowler Sprints were killer at the end. After my last 2 sprints I was toast!! Good day overall.