Bench:
close grip bench
135x3, 150x3, 165x3, 175x1, 185x1, 195x1, 205x1
db bench
50x3, 60x3, 70x10x3
db rows
70x3, 80x10x3
db hammer curls
50x4, 45x5
push ups
10x3
Back felt better today, but my right scapula area does not feel so great right now. Probably should have done a little less.
Back:
Deadlifts
135x5, 225x5, 275x3, 325x3, 355x1, 365x1, 375x1
hang cleans
95x3, 115x3
power cleans
115x1x3, 135x1x5, 145x1x5, 155x1x2
Zercher squats to barbell rows super set
6 reps to 6 reps, 5 sets total with 115lbs
My back felt good today, and my form is slowly improving with the power cleans. The 375 flew off the ground which also was nice.
Shoulders (yesterday):
standing strict overhead barbell press
45x5, 65x5, 100x3, 115x3, 125x5
neutral grip chins
5x3, 4x2
dips
5x5
I know I said I was not going to do any over head stuff for a while, but my upper back is feeling good at the moment. Had little time to lift, so I had to make the workout short. First time doing dips in probably 2 years. I forgot how amazing they are.
legs day:
squats
100x5, 125x5, 150x3, 175x3, 200x3, 225x9 PR
good mornings
115x10x4, 115x5x2
leg press
360x10x5
crunches with 25lb plate behind my head
10x5
This workout was amazing and it killed me.
I decided to actually start doing 5/3/1 again. I finally read Wendler’s ebook and I’m going to do the program by the book. I keep hurting myself, and I think doing 5/3/1 combined with massive eating should help prevent more injuries. Also, I think that in a year, due to my height and frame, I can probably put 100lbs on my squat and deadlift, 50 on my bench, and 40 on my over head press. So I am hoping that if I follow this program by the books that my 90% max in 1 year for squats will be 350, bench 235, dead lift 460, and ohp 170.
I am almost entirely using the assistance lifts from the book. Some of them I have set in stone, while others I just randomize to decide what my assistance lifts will be using my handy, dandy Python interpreter. Anyways, I am excited to finally be following a program which is what I need.
bench:
bench (almost close grip with 14 inches between index fingers)
95x5, 115x5, 125x3, 140x3, 160x3, 180x8
db bench
50x3, 60x3, 70x10x2, 70x8x3
db rows
80x10, 80x9. 80x8, 80x7
triceps extensions
25x10x3
hammer grip curls
45x5x2
I am overall disappointed with my performance in this workout, especially my last set of bench. I had a lot more planned, but half way through I realized that I way over estimated myself and had to change what I had planned. I’m going reduce the sets on db bench and rows to 3 sets of 10. I think this will be more manageable.
5/3/1 back day from 2 days ago:
deadlift
135x5, 185x5, 225x3, 255x3, 295x3, 330x7
hang cleans
95x3, 115x3
power cleans
115x3, 135x1x4, 145x1x4, 155x1x2
20 rep box squat with belt
135x3, 155x3, 185x1, 155x20
hanging leg raises
10x2, 5x1
I am quite confident I could have got 10 on my last set of dead lifts, but my left hand slipped and something strange popped in my shoulder so I stopped at 7. Afterwards my shoulder was really tight and did not feel very good. I am going to just do double over hand with chalk for the higher rep dead lifts to avoid this problem.
conditioning from 1 day ago:
13 40 meter steep hill runs at around 80 to 90%
Felt good. I should be able to do around 20 with this short hill in not too long.
5/3/1 military press:
mili press
45x5, 65x5, 95x3, 105x3, 115x8 (with belt)
2 pull ups to 2 neutral grip chins
6 sets
dips
6x5
face pulls
80x12x2
db alternating incline bench
55x12, 55x10
Felt good. My left shoulder is still tight. I should probably drop the incline pressing next time.
I have been really busy lately. I just got a job at Intel as a performance software engineer, so things are about to get a lot more awesome in my life. I can finally move and get a new car and pay off my school loans and so on. Very excited.
5/3/1 squats
95x5, 115x5, 135x3, 165x5, 190x5, 215x8 (very disappointed with this)
box squats
135x10, 140x10, 145x10, 150x10
seated leg extensions
stack x 10x3
stack - 1 plate x 10
stack - 2 plates x 10
hanging leg raises
5x6
I am quite disappointed with my 215 for 8. I should have been able to get at least 10. I just did 225 for 9 a week ago. I guess I just need to eat more.
5/3/1 close grip bench
95x5, 115x5, 135x5, 150x5, 170x8 (once again I’m sad with this performance)
db bench to db rows
warmups
70x10 to 80x10 for 3 sets
db triceps extensions
27.5x10x3
db hammer curls
45x5x3
light conditioning
40m hill runs at 80 to 90% x 10
5/3/1 dead lift
135x5, 185x5, 225x3, 235x5, 275x5, 315x5x3
hang clean
95x3, 115x3
power clean
115x3, 135x1x2, 145x1x2, 155x1x2, 165x1x2, 175x1x4
5 zercher squats to 5 bb rows at 135lbs
5 sets
weighted crunches 25lbs
10x2
I have decided that I don’t like doing high rep dead lifts. That is how I hurt my shoulder last week, and how I hurt myself this last spring. I am going to do sets of the 5, 3, or 1. Eventually I will get to the point where I will only be able to do one set, so I think this will work fine. Power cleans are starting to feel more natural, and they are probably the number one way I have found to work my traps.
5/3/1 mili press
45x5, 65x5, 85x5, 95x5, 110x10 (with belt)
2 pull ups to 2 chins
6 sets
dips
6x5
facepulls
80x10, 90x10, 80x10x3
I am finally back up to 230. I must keep eating huge until I am at at least at 240.
Latest lifting music:
Conditioning:
10 hill sprints
We found a new, harder hill which I will be running from now on.
5/3/1 squats
95x5, 125x5, 150x3, 185x5, 215x3, 235x6 (I wanted 7, but this was okay)
box squats
140x10x4
leg extensions
stack x 10x3
stack - 1 plate x 10
stack - 2 plates x 10
hanging leg raises
8x4
I realized today that the hill running I’m doing is what is messing with my squat numbers. I’m going to try and keep the hill running up though, and hopefully my body will just get used to it.
5/3/1 close grip bench
95x5, 105x5, 125x3, 150x5, 170x3, 190x7
70lb db bench to 80lb db rows
3 sets of 10 each
straight bar triceps pushdowns
100x10, 110x10, 120x10, 130x10, 140x10
bb curls
70x10, 70x8, 70x7
Left shoulder hurts a lot. Need to drop dips from routine.
I’m loving the music. I’m listening to Disambiguation right now. Don’t forget about The Chariot’s new album. Their coming near me 12/11. Can’t wait to see them again.
Conditioning: 15 hill runs
Thanks, I love Disambiguation. I think it’s Underoath’s best album yet. Have not listened to The Chariot before. I will have to check them out.
5/3/1 dead lift
135x5, 185x5, 225x3, 275x5, 315x3, 345x2x4
The last sets were pretty easy. I could have done another 1 or 2 sets, but I decided that I should let my upper back and shoulders not explode.
power cleans
115x3, 135x2, 155x1x2, 165x1x2, 175x1x2, 185x1x4
I really enjoyed this:
5/3/1 standing barbell press
45x5, 65x5, 75x3, 95x5, 110x3, 125x6
good mornings
115x10x4
db rows
70x3, 80x2, 90x10x2
straight bar triceps pushdowns
140x10x3
face pulls
80x10x2
5/3/1 squat deload
100x5, 125x5, 150x5
front squats
135x5x3
seated leg curls
90x10, 110x10x2
25lb weighted crunches
10x5