[quote]ActivitiesGuy wrote:
[quote]jblues85 wrote:
11/5/14
Kettlebell Swing / 100 meter run / Push-Ups / 100 meter run
No Rest Between movements
20 x 55# KB Swings / 100 meter run / 10 Push-Ups / 100 meter run
20 x 55# KB Swings / 100 meter run / 9 Push-Ups / 100 meter run
etc…
20 x 55# KB Swings / 100 meter run / 1 Push-Up / 100 meter run
Did a variation of the Dan John workout today. Had my kettlebell at one end of a soccer field, did my push-ups at the other end of the field and ran to each end to get some running in. I pushed my pace more on the last 5 rounds and was thankful it was over with. It was a nice day to get outside and do this workout. Mid 60’s with a little overcast so I would not get sunburn on my bald head. Stupid me left my hat at home!
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Big fan of workouts like this. Solid stuff.
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Thanks! It was a great workout. The only thing I didn’t like was running in my Chucks as opposed to running shoes. My running form isn’t exactly built for minimalist shoes but it wasn’t too bad. This may be a staple for one of my cardio workouts. I hate I am getting back into running when the cold months are slowly approaching. Next time I may do 10 push-ups for all 10 rounds. The 20 swings for the last 2-3 rounds were getting pretty tough.
11/6/14
5/3/1 Full Body
Squat Day (70%,80%,90%)
Squat: 255x3, 290x3, 330x4
Close Grip Bench Press (Chin-Up): 140x10 (10), 140x10 (8), 140x10 (6), 140x10 (5), 140x10 (5)
Leg Raise / Close Grip BB Curls: BW / 50 - 5x10
Did not beat my previous PR of 5 reps for 330 on squats but was still very happy with the 4 reps I did hit. Cutting down on my chin-up volume is making my elbows feel a lot better so I think I will stick to doing 5 sets but stopping a rep or two shy of failure. Felt really good leaving the gym today. Had a decent pump all over my body except for calves, but I gave up on those a long time ago. There is just no hope 
11/7/14
5/3/1 Full Body
Overhead Press / Deadlift Day
Overhead Press: 120x3, 135x3, 155x5, 175x1
Deadlift: 300x3, 340x3, 385x6
Box Squat: 185x5, 225x5, 255x5
Leg Ext / Leg Curls: 3x10
Had a good day on Friday. The 175 for presses felt very fast and crisp. I think my technique has been off for a while. I’ve been letting the bar drift forward a little too far instead of going straight up and down. My right glute was feeling achey after this session. Did not do any kettlebell work this weekend or conditioning so I could let my strained “butt” muscle heal up! Of course I kept my butt glued to the couch so I could watch all of the crazy football games that went on this weekend!
11/10/14
5/3/1 Full Body
Bench Press Day (65%,75%,85%)
Squat: 185x5, 225x5, 255x5
Bench Press: 170x5, 195x5, 225x5, 195x5, 170x5
Barbell Row: 225 - 5x5
My “butt” muscle was bothering me a little bit on squats today. Felt a little discomfort but nothing I couldn’t work through. Went with a heavier load on rows which was a nice change of pace. Pretty happy today. Hopefully I can get some kettlebell work in tomorrow if my butt will allow it!!
11/11/14
Kettlebell Swing / Push-Ups
No Rest Between movements
20 x 55# KB Swings / 10 Push-Ups
20 x 55# KB Swings / 9 Push-Ups
etc…
20 x 55# KB Swings / 1 Push-Up
Time: 10:50
Fun short workout and a great day to get outside for a while. Skipped on the running today because I needed to get back to work to finish a few things up. Also did some turkish get ups with my 55 to finish up the workout. I started with no weight to work on form and did a get up with each arm and headed back to the office.
I am going to change to high bar squats tomorrow for a change of pace for a while. The plan right now is to do the old fashion 5x5 linear progression method and add 5-10 lbs after each workout to build it up and continue 5/3/1 for all of my other lifts. Once I stall I will shift it over to the 5/3/1 set/rep scheme. We will see how it goes.
11/12/14
5/3/1 Full Body
Squat Day (65%,75%,85%)
Squat: 240x5, 275x5, 315x5
Incline Close Grip Bench Press (Chin-Up): 115x10 (10), 115x10 (10), 115x10 (8), 115x10 (6), 115x10 (6)
DB Hammer Curls: 30 - 5x10
Plank (Feet on Bench): 3 x 30 secs
Side Bends: 45 - 2x15
Decided not to work on high bar squats today and just went with my normal routine. 5th rep of 315 was a little more of a grinder than I was expecting. All of the benches were taken so I tried Incline CG Presses for the first time and really liked them. I may continue with my low bar squats and use either leg press or front squats to bring up my pathetic quads.
11/14/14
5/3/1 Full Body
Overhead Press / Deadlift Day (65%, 75%, 85%)
Overhead Press: 110x5, 130x5, 145x8, 135x5, 110x8
Deadlift: 275x5, 320x5, 360x5
Front Squat: 10x3 - 135 (5 sec. lowering, 3 sec pause, 5 sec. up)
Felt good on my presses again. Decided to push for some extra reps and was pleased with 8 for 145. Did front squats the way CT has mentioned doing them in his log. This was to make sure I had proper posture throughout the entire movement. I hooked my straps to hold the bar as well.
11/17/14
5/3/1 Full Body
Bench Press Day (75%, 85%, 95%)
Front Squat: 135x5, 165x5, 185x5
Bench Press: 195x5, 225x3, 245x3 (PR)
T-Bar Row: 135x10, 135x10, 145x10, 170x10, 190x10
Front Squats were done the same way in the above post. Was hoping to get 4 reps on my bench press but will certainly take the PR. Used T-Bar rows today for a change of pace.
I like the full-body 5/3/1 template you have here. I use something similar to train a group of teen powerlifters and they’ve had great results with it. We use Bench/Squat, Overhead Press/Deadlift, Incline Bench/Front Squat Assistance work afterward.
[quote]Loftearmen wrote:
I like the full-body 5/3/1 template you have here. I use something similar to train a group of teen powerlifters and they’ve had great results with it. We use Bench/Squat, Overhead Press/Deadlift, Incline Bench/Front Squat Assistance work afterward. [/quote]
I am not sure if it’s a coincidence but I have gotten a lot stronger since moving to this full body template. I also like your idea of Incline Bench/Front Squat days and that may be something I will switch to in the near future. I use to only front squat for a period but felt guilty for not back squatting and switched to it. The front squat is my long lost love! With your guys do you typically start with the upper body lift first and then move to the squat or deadlift?
Starting next week this will be my new layout for lifting. Loftearmen said he uses for his teen lifters so I figured I would give it a shot since he’s kind of a strong dude!! Hopefully he won’t mind me stealing this from him! Resetting my training max for squats as well since it’s getting harder to hit the prescribed reps each week.
Workout 1
Back Squat: 5/3/1
Bench Press: 5/3/1
Barbell Rows: 5x10
Workout 2
Front Squat: 5/3/1
Incline Bench Press: 5/3/1
Stiff Leg Deadlift: 5x10
Workout 3:
Overhead Press: 5/3/1
Deadlift: 5/3/1
Chins: At least 25 total (50 if elbows will allow)
11/19/14
5/3/1 Full Body
Squat Day (75%,85%,95%)
Squat: 275x5, 315x3, 350x(miss), 350x1
Incline Bench Press: 135 - 3x10
Wide Lat Pulldowns: 185 - 3x10
MIssed 350 the first time, took a little rest, corrected a mistake and was able to grind it up for 1 rep which is still a PR for me. Will definitely have to reset obviously but I was planning on going 3 back anyway. It’s amazing that one little thing can be off with a squat and it can throw the whole thing off. Upper back tightness is what cost me the first attempt. Went with 3 sets of 10 on the assistance work just because I had to scoot on back to work.
11/20/14
High Bar Squat Practice
(5 sec. lowering, 3 sec pause, 5 sec. up)
Bar x 10
135 x 5
155 x 5
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
135 x 5
Wanted to work on high bar squats today since it is really windy and too cold to hit up some kettlebells outside. I made sure to lower slowly so I could maintain proper position throughout the entire movement. May make this my starting point and just add weight each workout. We’ll see. Been pretty fickle with crap lately!
11/21/14
5/3/1 Full Body
Overhead Press / Deadlift Day (75%,85%,95%)
Overhead Press: 130x5, 145x3, 160x5,
Deadlift: 320x5, 365x3, 405x5 (PR)
Decline Sit Ups: 3x20
Shrugs: 3x15
11/22/14
10 Rounds of:
10 80lb Kettlebell Swings
10 Push-Ups
Had a very nice PR on Friday with deadlifts. Starting to get in a better groove with my overhead presses again as well. Didn’t have a whole lot of time to get too fancy with any type of workout on Saturday. This was a good 15 minute lil workout to get the heart pumping before dinner.
11/24/14
5/3/1 Full Body
Squat Day / Bench Press (70%,80%,90%)
High Bar Squat: 5x5 - 225
Bench Press: 185x3, 210x3, 235x5
Barbell Row: 135x10, 155x10, 175x10, 155x10 (underhand grip), 135x10 (underhand grip)
Starting the setup Loftearmen has laid out for his teen powerlifters this week. I did not assign a TM to my high bar squat. Just going to 5x5 it until I get to a plateau. They felt really good. These were just normal deep squats as opposed to the paused squats mentioned by CT. Bench Presses felt pretty good as well today. Was pretty tired for barbell rowing though. Messed around with the underhand grip as well on the pyramid back down. Looking forward to what Front Squats and Incline Bench will bring on Wednesday.
2/26/14
5/3/1 Full Body
Front Squat / Incline Bench Press Day (70%, 80%, 90%)
Front Squat: 5x3 - 205
Incline Bench Press: 135x5, 150x5, 165x9
RDL: 5x10 - 225
Pretty good day today. Went with 5x3 for front squats just to get some volume in and re-familiarize myself with the movement. Incline Bench felt really easy and probably set my Training Max too low. Great hamstring pump with the RDL’s. Will be good and ready for the massive Thanksgiving feast that will occur tomorrow. Happy Thanksgiving everyone!
11/28/14
5/3/1 Full Body
Overhead Press / Deadlift Day (70%, 80%, 90%)
Overhead Press: 125x3, 140x3, 160x5, 185x1
Deadlift: 315x3, 350x3, 390x4
Chin Ups 5x 5 / Squat 5x3: BW / 135 (5 sec. lowering, 3 sec pause, 5 sec. up)
Shrugs: 5 x 15
11/29/14
Kettlebell Workout
Modified Deep Six x 3 rounds 55lb KB (each side)
5 x 1 Arm Swings
5 x Snatch
5 x Clean & Press
5 x Lunge
10 x Mountain Climbers
3 Rounds of:
10 x 2 Hand 80lb KB Swings
10 x Ab Wheel Rollouts
3 x 10 Band Pull Apart
Had some decent workouts over the Thanksgiving break to help digest all of that turkey and dressing I had Thursday. Was happy to put 185 press overhead pretty easy on Friday. Deadlifts were kicking my butt that day and just stopped after 4 reps. I could tell I sat too much on Thursday because my hips were really freakin tight on squats (high bar). I used the bar only for squats for a while to loosen up. Felt like an old man trying to squat down but eventually loosened up.
12/1/14
Full Body (Double Progression Method)
High Bar Squats: 235 - 5x5
Bench Press: 225 - 5x5
Chest Supported DB Row: 50 - 5x10
Was pretty happy with how today went. I need to concentrate on loosening my hips because they felt tight the entire time doing squats. Got through the squats okay though. Felt really good about my bench pressing today. Wasn’t sure going in the workout I would be able to hit 5 reps across the board but nailed them pretty good. I do not like the fact that my bench press number is only 10lbs lower than my squat at this point. Really trying to concentrate on form with high bar squats. My quads were feeling really pumped after that 5th set! Going to give Thib’s Double Progression Method a go for a while and see where things go. I will still use the same layout as mentioned earlier in the log.
12/3/14
Full Body (Double Progression Method)
Incline Bench Press: 185 - 5x5
Power Clean: 185 - 5x3
Front Squat: 165 (slow and controlled) - 5x3
Could not get to a free rack until the end of the workout which threw my whole line up off today. I was so sweaty until I got to squats that the bar kept wanting to roll of my shoulders. The incline presses is a nice 5x5 PR for me. Was happy I was able to complete all reps with that weight. I have always sucked at incline pressing and that’s why I never did it in the past. Got to get better at things I suck at!
12/5/14
Full Body (Double Progression Method)
Overhead Press: 145 - 5x5
Deadlift: 405 - 5x3
I was very happy with my deadlift performance on Friday. I was able to hit all reps without too much strain. With that said, I was so tired after deads that I wasn’t able to put much effort into any assistance work. Legs and back were pretty sore all weekend. Getting slack on my kettlebell and conditioning work. I am already ready for Spring to come back so I can get outside!