6th 5/3/1 cycle: 3x5 Squat - Thursday 10/29/09
jump rope and mobility drills
then…
Squat
45x5
135x4
185x3
230x5
265x5
300x6
More Squats BBB style
3x8@205
2x10@205 - discovered I was wimping our on the first three sets…
Pullthroughs
2(12@115)
Hanging Leg Raises
10,10,9 (getting more reps each time I do these)
Leg Curls
12@110
12@115
did some more leg raises between the sets of curls.
Not at the top of my game today (9 month old son is not sleeping through the night, so neither am I, and it’s catching up with me).
6th Wendler 5/3/1 cycle: Saturday 10/31/9 Press 3x3
had a bout with a kidney stone last night ( ER gave me some strong pain meds; passed the stone) life is good- but feeling the effects of the pain, the meds, and not eating/sleeping normal.
This is one of those do what you can days in the gym:
Standing Press
45x10 from the floor
95x5
120x3
135x3
145x7 (oops - supposed to be 153 or so; blame it on the meds). Still, I got my work in.
Alternated Overhand Chins/Weighted Dips
3x8@bw alternated with:
12@bw+15
10@bw+25
10@bw+30
Additional Work*
Machine Fly: 130x12
Machine Shrug: Full Stackx12
Pushdowns: 75x15
Machine Rear Delt:85x12
Shrug again
Pushdowns again
Lying CloseGripFloorPress:107x20
BB Shrug:107x20
need to run tomorrow…
*Got to the gym late, so no cardio/conditioning (this is catching up w/me), and I had to hurry to finish with some additional volume.
6th Wendler 5/3/1 cycle: Saturday 11/3/9 Deadlift 3x3
late to the gym so hurried my warm up
Deadlift
155x5
205x4 (from 1.5" deficit)
265x3 (from 3" deficit)
305x3 (from 3" deficit)
340x6 (from floor)
Good Mornings
5x10 @ 115
Hanging Leg Raises
10,10,10,9,10
Seated Calf Raise
3x15 @ 165
no conditioning tonight (see first line above) maybe tomorrow.
I’ve been busy and not getting my running in after lifting - started to run on my off days - ran Sunday (3x400/4x300/some 200s/100s)
Not sure if it’s good to run on off days or rest and get the work in on lifting days - leaving true recovery days.
Oh well, when life gets in the way you do what you have to do…
6th 5/3/1 cycle: 3x3 Bench - Thursday 11/5/09
jump rope = warm up
Bench
45x5
135x5
185x3
205x3
230x3+1
Rack Lockout
275x15,14,8
1 Arm DB Row
80x10
90x10
100x15
90x10
CGBP
100x20
115x20
1 Arm Cable Rear Laterals
2(25x12)
8x110 runs/1:00 rest (<:19)
6th 5/3/1 cycle: 3x3 Squat - Thursday 11/7/09
mobility drills
then…
Squat
135x5
175x4
210x3
245x3
280x3
315x4
More Squats BBB style
5x10@205
Leg Curls/Ab Pulldowns
4(12@115)/(12@150)
6:00 running on treadmill/4:00 walking
6th Wendler 5/3/1 cycle: Tuesday 11/10/9 Press 5/3/1
warm up = jump rope
Standing Press
worked up to 160x3
Overhand Wide Chins
3x8@bw
Dips
3x10@ bw+30
Pushdowns
15@80
10@80+5@65 (drop set)
Underhand Narrow Pullups
8@bw
7@bw
1 Arm Cable Rear Delt
3x12@25
Hammer Curl
40x10 each arm
6th Wendler 5/3/1 cycle: Thursday 11/12/9 Deadlift 5/3/1
mobility work…
Deadlift
135x5
185x2
225x3
work sets:
285x5
325x3
PR = 360x5 
380x1 - just to see if 405 is within reach next Saturday 
Squats
3x8@225*
Hanging Leg Raises
10,9,8,8
Seated Calf Raises
3x15@160 - alternated with the ab work.
15:00 on treadmill=
6:00 run/jog-4:00 walk-2:00 run/3:00 walk
stretch
- Since I’m testing my 1RMs next Saturday I didn’t want to squat heavy next Tuesday. I wasn’t sure how to squat tonight, so I just did some squats for reps as assistance work. I will get my last heavy/intense upper body day this Saturday; warm up to openers on the squat and bench Tuesday (maybe some pullups); then rest 'til Saturday and see what 6th cycles of 5/3/1 has produces in term of 1RMs
6th 5/3/1 cycle: 5/3/1 Bench - Saturday 11/14/09
Bench
100x5
125x5
190x5
215x3
240x2,1*
1 Arm DB Rows
90x10
2(100x10)
2(90x10)
Incline Bench
135x10
4(145x10)
Machine Reverse Flys
2(85x12)
Pushdowns
2(80x12)
Machine Preacher Curl
100x10
100x10,85x4,70x4 - drop set
*needed a bump to lockout the third rep - so I didn’t count it. Rested a minute and then nailed another good single at 240. Hoping to get a single at 255 next week…
Tuesday 11/17/09
Squat
45x5
135x5
230x3
265x2
300x1
320x1
Bench
100x5
135x5
155x5
185x2
205x2
225x1 all with pauses
Deadlift
from a deficit w/emphasis on speed
2(185x3) 1.5"
185x3 3"
Pushdown
70x12
Machine Preacher Curl
70x12
Cable Lateral Raise
20x12 each arm
cruising 'til Saturday when I test all my maxes…
Today = 39th B-day: New 1RM PRs!
after 6 cycles of Wendler’s 5/3/1 I am testing my 1RMs on my 39th birthday.
stats: 6’ 3" 234.5 (I would like to be 225-230 - carrying a little to much fat in the waist)
Squat
335 (easy)
345 (little slow) PR
350 (couldn’t finish it ; got it with help -screwed up and should’ve went from 335 to 350 and not waste energy on the 345 attempt.)
Bench
245
255 (miss -held it to long at the top and dropped it too fast)
255 PR
Deadlift
conventional stance
385
405 PR
rested 18:00 and then ran 300m in :51.32 PR
rested 5:00 and then ran 300 yard shuttle in 1:08
collapsed
I wanted to total 1,000 on the big three, so (345+255+405=1005) *actually total is probably 1040 or so as I’m using rubber coated plates. I’ve weighed a few of them and all the 45s tested came out 48.5/49.
Healthy and happy at 39th
End of year goal is to lose a few inches off the old gut
11/22/9 7th 5/3/1 cycle: Press 3x5 day
gonna give 4/week workouts a try for a cycle. I can do my shoulder press at home, though it’s not an Olympic bar. My bar is 6’ and 1" in diameter (17lbs.) and I’ve got a pair of dbs that hold the same size cast iron weights as the bar. While I can do pullups/chins at home; I’ve rigged a ‘safe’ way to do rack chins.
So…
Standing Press
37x5 to warm up
117x5
132x5
147x5*
Rack Chins
3x8
Shoulder Superset
3(db lat. raise(12)/front raise(12)/press(12)) - no rest between raises and press (strict 90 second rest between the three super sets)
13lbs!**
Lying Close Grip Tricep Ext./CGBP
2(8/12@72)
BB Curl
2x12@72 (wide and narrow grip)
Seated 1 Arm Db Curl Negatives
8@37 each arm
Conditioning: jog/run 8.5 laps in 20:00
2x50 reps of ab circuit.
My current goals:
- get a 400lb squat (got 345: 350 needed a bump to finish)
- develop ‘better’ shoulders (yes, some vanity)
- lose 2.5/3" from my gut
*decided to just stick w/prescribed reps on press and give the extra effort on bench day.
** This doesn’t sound too heavy ; but try them sometime and see. 36 reps ;side and front raise , then press w/no rest ; repeated three times!
Plan is to Squat on Tuesdays: Bench on Thursdays: Deadlift on Saturday: Press on Sun/Mon (will go by feel).
I’m also planning to put the deload between the 3x3 and 5/3/1 weeks and see if I am fresher when I hit the 95% lifts.
Tuesday 11/24/09
doing some modified stuff this week; taking a break since I maxed Saturday and won’t lift Thursday (US Thanksgiving holiday).
So I gave DeFranco’s new routine a go:
Bench
warm up = 95x5;135x5
work sets = 185x8
200x6
210x4 (didn’t push this as it’s a recovery week of sorts/ back to 5/3/1 next week)
Flat DB Press
20@65s
15@65s
SuperSet: Seated Cable Rows/Pushdowns
3(130x15/70x15)
120x15/65x15
SuperSet: Machine Shrug/DB Lateral Raise
3x15 each (full stack:/20s/15s/15s)
Conditioning = barbell complex
10Deadifts–>10 Rows–>10hang cleans–>10 push presses–>10 squats
first round = used 95 got the deads, rows, hc, and pp. drop the bar and did 10 kneed bends
90 seconds rest( while that went by quickly)
2nd round = dl=95x10, grabbed a bar w/85 preloaded and did 10 rows, sat it down, did 7 hang cleans, sat the bar down, 3 more cleans, 6 push presses, 10 knee bends - this TOUGH!
this doesn’t look like much on paper but supersetting 4x15 and the complexes were a new experience!
Thursday/Saturday 11/26,28/09
Thursday AM - no gym so I went to the track:
did 9 laps total; mostly running 400m intervals/ (1:47–>1:50 sub max.)/200m walking recovery
super set: 2(ab circuit (50 reps)/walking lunges (20)/sldl)
better than nothing, I guess
Saturday
Little bit of everything, back to 5/3/1 next week after Thanksgiving holiday weekend.
mobility work
Squats
worked up to 8x2@310(clustered sets w/60-90 seconds rest)
Bench
worked up to 5x6@190
did a set @ 95 trying to work on form
1 Arm DB Row
5x10(90,100,100,100,90)
Close Grip Underhand Pullup/Dips
8/10
6/10
7/10
2 hours later: 9 laps on 'round the track (100 walk/100jog-run)
11/30:12/1/09 Workouts 5/3/1 (3x5 week)
MONDAY
Standing Press
5(6@132)
Rack Chins
4x8
SuperSet:DB Lat. Raise/Front Raise/Press
3(12/12/12@13lbs)
Rear Delt Row
3(12@23lbs)
SuperSet:Hammer Curl/CloseGripPushup
2(8@33lbs/15)
20:00 on stationary bike
TUESDAY
Squat
135x5
175x5
210x3
230x5
265x5
300x6
Good Mornings
4x10@110
Leg Press
4x10(410,450,470,490)
Hanging Leg Raises
10,10,10,9
and One Legged Calf Raises
Wendler 5/3/1 7th cycle: Bench 3x5 12/3/9
jump rope and stretch
Bench
95x5;135x5
165x5
190x5
215x7
Flat DB Press
70x20
70x15 (incline)
SuperSet: Underhand close grip pullups/dips
2(8/10)
SuperSet:Seated Cable Row/Pushdown
4(140x12/75x12)
Conditioning Circuit:
Machine Rear Delt/Machine Fly/Jump Rope
12@85/12*130/100
Cable Lat. Raise/Jump Rope
12@22.5 each /100
Cable Press-Fly/Jump Rope
12@125/100
Shoulder Press Machine Shrug/Jump Rope
12@full stack/100
Alternating Seated DB Curl
10@30
kinda goofing around w/assistance work and conditioning. I will most likely settle back in on a more focused assistance/conditioning routine after the new year (good mental break while keeping the basics of the routine in place).
7th Wendler 5/3/1 cycle - 3x5 Deadlift - 12/5/9
foam roller and mobility work
Deadlift
135x5
225x5
250x5
290x5
PR = 325x10
Power Cleans
135x5
150x5
165x3
Bulgarian Split Squat
2(10@35) each leg
Hyper Ext./Machine Ab Crunch
2(10@45/12@50)
Leg Curls
2(10@125)
Treadmill
Trying to run mile but the circuit breaker tripped…
5:35 or so @ 8.0mph/2% incline*
- too #@$% heavy for the treadmill I guess … oh well…
** I’m trying to lose some inches off my waist, so I’ve started watching my calories (trying to stay around 2200–2700) and I’ve been adding some extra cardio/conditioning (back to playing the drum set and riding the stationary bike at home).
Monday 12/7/9 Press Day
Standing Press
37x10;117x2 = warm up
5(5@142)
GiantSet: DB Lat. Raise/Front Raise/Press
3(12/12/12/@13)
BB Curls
10@92
10@97
10@72(slow negatives)
Bent High Row - for rear delts
2(12@72)
7th Wendler 5/3/1 cycle - 3x3 Squat - 12/8/9
jump rope; mobility drills; and stretching…
Squat
135x5;205x5
245x3
280x3
315x5 PR +1 rep!
Leg Press
4x10@500
Hanging Leg Raise
4x8 - strait legs
Conditioning - circuit
3x 6 (chins;dips;machine rear delt;machine chest fly;leg extension;leg curl;ab crunch)
- did pulldowns for 2nd/3rd sets@ 180; rdf=85 ; fly = 130; le= 70; lc=115; crunch= 50
jump rope
Wednesday 12/9/9 Back/Biceps/Bike
I am on call tomorrow evening and I know I won’t get all my work in at the gym so I opted to do some back work today and get my bench and triceps in at the gym tomorrow.
BB Row
87x12
107x10
122x8
137x6
87x12 supersetted w/Hang Cleans 87x12
BB curls
67x12
77x10
87x8
87x6
62x10 supersetted w/Seated 1 Arm DB Curl x12
Stationary Bike
10:00 (60/30 intervals)
stretching
Wendler 7th Cycle: Bench 3x3 Thursday 12/10/9
stretch and roll
Bench
95x5
135x5
155x2
185x3
205x3
230x4
3(10@175)
Incline DB Press
16@70
SuperSet: Pushdowns/FacePulls
2(10@85/1080)
10@75/10@85
10@80/1087.5
went home to eat and do my on call shift…