Squats
225x5
260x5
295x5
330x5
lots of weighted jumps and leg curls
330 is a weight I got for 8 just a couple months ago, before all this minor injury/busy/laziness. Can’t complain too much with dropping a rep or two here. Going forward with a crappy 350 training max.
6/25
OHP
135x5
150x5
165x5
180x3
Bench
185x10
205x10
225x10
245x10
Wide grip pulls ups 8x5
3x10 each of face pulls and rope pull downs
I dont think I wanna do 5/3/1 for OHP, gonna have to decide what to do with my second upper body day. Im thinkin 5/3/1 bench with BBB and pull ups on one day, and something like incline, heavy rows, and other accessories the other.
6/29
Deads
225x3
265x3
305x3
345x3
385x3
425x3
Grip went out on the last one, thought I fixed that damn problem. Anyways, this was just a quick side workout pretty much, wasn’t expecting to be at the gym at this time. Not sure I’m gonna go with 5/3/1 for deads or not, I kinda like squatting twice a week instead.
6/30
Bench
230x3
260x3
295x5
195x10x5
matched with chins
100 each face pulls and tricep ropes
No spot on the 295 set, woulda liked 6-8 here, but overall good day today. Going to start a fresh PR list at this bodyweight, so that set is still the first entry.
7/2
Squats
245x3
280x3
315x3
350x3
375x1x2
215x10x5
7/3
Upper
SOHP
125x3
140x3
160x7
T-Bar rows, chest supported, wide pronated grip
2 plates 5 sets of 8
superset with
Flat DB bench
80s x 8
90s x 8
100s x 8
110s x 8
120s x 7 (damnit!)
T-Bar rows, chest supported, narrow supinated grip
3 plates 6 sets of 3
superset with
Skullcrushers, EZ curl bar
70x3
90x3
110x3
130x3
150x3
170x1
I really feel like my shoulders and triceps can OHP a lot more than what Im getting, but my form/core just sucks. I wobble around and my lower back gets sore from these. However 160x7 is a PR, let alone a PR at my dropped weight.
Also of note, yesterday and today were my first two days ever trying a pwo supplement (Or any supp other than creatine or why powder), I went with Surge Workout Fuel. I am definitely getting something out of it, but its hard to say how much, since my lifts have dropped lately due to vaca, weddings, booze, and laziness. I feel like I could kept going today, but it started to feel like I was reaggravating my shoulder. Only quit yesterday cuz I was out of time. Excited to see how this stuff works out in the long run.
7/5
Crappy Deadlift day
295x3
340x3
385x3
425x1
455x0
455x0
425 felt super light, so I was gonna try to get 2-4 with 455, and didnt even get one. Form was terrible, I wasnt back on my heels, shoulders were rolled too far forward, and I didnt pull slack out, although its not much <500#. Oh well.
7/6
Bench
210x5
245x5
275x10
Reverse Band (-135# at the bottom, maybe a few pounds off at lockout)
225x5
265x5
305x5
345x5
385x3x3
315x10
275x10
DB Flies 30s x 8x4
superset with
tricep rope pull downs 25x4
Didn’t do any chins/rows, gonna have to add in a back/bi day.
I noticed since I’ve starting taking Surge, I have yet to have any kind of significant DOMS, at all. If that continues I may shake up my training program.
7/7
Back/Bi
Neutral Grip chins
BW x 5
BW+25 x 5
BW+30 x 5
BW+35 x 5
BW+40 x 5
BW+45 x 5
BW+50 x 5
EZ Bar preacher curls
20x10
40x10
60x10
80x10
90x5
Lat pulldowns superset with cable rows
5 sets of 10 each
Woke up, downed my Surge, and went to the gym. I just realized I hadnt eaten in about 18 hours, so its no wonder I felt/lifted like shit today. But, it’s just kinda an extra day so whatevs. And now it is chow time.
7/9
Squat
225x5
265x5
295x10
bunch of random assistance, gym was packed
I did get in about 100 leg curls, but overall just a nice ‘medium’ day
7/10
OHP
115x5
135x5
150x10
Flat Bench+bands
135 bar weight, bands ~130 at the bottom 200 at the top
10 fast triples
Neutral grip T Bar rows
45x6
90x6
102.5x6
115x6
127.5x6
Lat Pull downs x 70ish
Reverse grip single arm tricep cable pull downs x Lots
7/12
Deads
275x5
315x5
355x12
Good mornings
light, 5 sets of 10
Leg Press, high and wide
5 sets of 10
100 Leg curls, 100 leg ext.
5+ set went for 12, coulda done 20 but my grip BLOWS. I dunno how 355x12 easy and 455x0 last week works, but hopefully the latter is the fluke. I’ll find out next week on my 5/3/1+ day.
When I ordered some protein bars from BB.com, they sent some freebies, one of which was a packet of NOXplode, tried that today. Holy shit, I feel high (maybe shouldnt have mixed it with Surge). So its either that supp, the beard Im growing, or the Meshuggah that helped me finally have a good leg day.
7/15
Bench
245x5
275x3
310x4
325x3
Reverse bands, medium, slight incline
315x2
365x2,2
385x2
405x1x3
315x7
225x20
Klokov press
45x5
65x5
95x5
115x5
135x3
100 tricep cables
Definitely not happy about losing so much on my bench, but thats how it goes. Did another set after 5/3/1 to set some PRs at this BW so I have something to break next cycle.
I am really liking reverse band, but Im not positive my set/rep plan is the best haha. I like the heavy sets of 1-3, and the higher rep stuff gives me a better upper body pump than anything else I’ve done.
Klokov press, these felt awesome on my healing shoulder, think I will add em in for warmups at least. Started to not feel so great at 135 though, so I stopped there.
Oh, almost forgot. I purposely skipped all back work today because my hammies are gonna need at least another day to recover, they are fucking toast. So tomorrow will be another back/bi/core day.
7/19
100 bw+25 chins ( 26 min)
7/20
Smith machine back squats (yuck)
I dont even know the weights, and I dont plan on ever doing these again, so not even gonna bother logging the sets. First time ever in my gym, both squat racks were taken. One guy was doing deads in from of one with >225, and the other guy was doing these goofy rack pull/shrugs that just made me cringe. Maybe he knows somethin I dont.
I was short on time, so I couldnt wait for either of em, and hit up the Smith machine. I think they were actually harder than free squats, cuz I was forced slightly out of my groove, and unracking the bar by spinning it was kinda odd.
7/26
OHP
130x5
150x3
165x1
180x1
195x1
Bench against bands (med. 130/200)
135x2
145x2
155x2
165x2 (lost speed here, shoulda stayed at this weight)
175x2
185x1 (easy)
195x0 (Pinned under a bar for the first time ever!)
Seated DB Press
70s x 6
80s x 6
90s x 6
100s x 6
Skullcrushers football bar
75x10
95x10
115x10
135x7
155x4
On OHP the 195 was nice and smooth. Good to know my 1RM is still over 200 anyways. With the bands, on that last set, I think the bar may have rolled, and my right pec did something wierd, I dunno how to explain it. Kinda like a cramp/strain minus all the pain. Anywho, that was 325 on the bottom and 395 on the top so its a big number for me.
Going to alternate 5/3/1 cycles, this one was OHP, next will be Incline.
7/29
Deads
315x5
355x3
400x5
435x1
Hang Cleans
95x4
115x4
135x4
155x4
175x4
75 Jumps
100 Leg Curls
Felt sick and slow today, so I tried an experiment, and did some explosive accessory work. It’s an area I’m already weak at, so maybe I should be doing more of it anyways. 400x5 was piss easy, but I started feeling gassed and light headed, 435x1 was just as easy but so damn slow. My original plan was to ditch DL for the next 5/3/1 cycle but I think I need some practice on the form, so it stays in for one more.
7/30
Bench
230x3
255x3
295x6
330x2 (had three, but the spotter touched it)
340x1 (easy)
Bench against bands (med 130-200)
155x2x7 (stopped when I lost bar speed)
Flat DB press
100s x 6
110s x 6
120s x 6
All sprinkled with 150 total reps of chins/rows/pull downs, mostly neutral grip chins. Gym was kinda full so I just popped off a set at whatever I was walking by in between press sets.
I was a bit discouraged at my bench lately with the weight loss, but I ran the bodyweight ratios: my all time best 405, I weighed 242. When I dropped to 220 for my first couple meets my best was 375. I figure at 198 here Im good for about 355, and thats climbing. So I went from 167%, to 171%, to 179% of my bodyweight. I think 198 is the right move for me right now.
Edit: 295x6 I didnt have a spot, and its a PR at this weight, so I stopped. 330x2 and 340x1 are also PRs at this weight.
7/31
Squats
225x5
265x5
300x3
335x6
365x2
385x1
100 Leg curls
Misjudged my time and had to hurry through this one. Hungover today, so I basically napped until the gym, then work haha. Also my lower back isnt recovered yet from deads. So, I look at this as a decent day overall, set a few rep PRs at this bodyweight to smash next cycle.
The last three sets were done with a belt, I think Im finally figuring out how to get a few pounds out of that.
8/2
Incline bench (45)
185x3
205x3
225x3
245x3
265x3
285x3
Reverse band incline (30 degrees, med band)
225x3
275x3
315x3
345x3x3
JM Press
45x8
95x5
115x5
135x5
155x5
Incline numbers seem in line with where I think my bench is. On this reverse band setup, was taking off about 135-140 off the bottom, and went loose a few inches before lockout. For my reference, 13th hole on the squat rack, 4th notch on the adjustable bench.
Im not sure the JM press Im doin is still a JM press, I have to modify it quite a bit to not get elbow issues. Also, tried Klokov presses again today, the shoulder wasnt likin em today.
I think 285 is a good training max for a cycle of 5/3/1 with Incline.