7th Wendler 5/3/1 cycle - 3x3 Deadlift - 12/12/9
So - I get up, eat, do my foam rolling, my son and I head to the gym, I jump rope, do my mobility work, and then I begin my deadlifts…
Deadlifts
warm up = 135x5;225x4
work sets = 270x3;310x3; 345x oops the lights went off - good thing no one was squatting!
I noticed the generator was on when I walked to the gym, but no surprise, they often test it, but apparently the power was actually out and while the generator was still running, their was no power to the entire school. So, no attempt at 345x7 today!
Went home and finished what I could of my workout:
Power Cleans
137x5
157x5
177x5
SLDL
217x10
BB Row
167x10
BB Shrug
167x12
Sit ups
1x25
3x10w/10lb plate on chest
Conditioning = Jump Rope Tabata Style and some Squat Thrusts
4:30 Tabata jump rope
3x12 up/downs (squat thrust/burpee - what ever you call them)
I guess this is a make do workout.
I’m trying a twist to the 5/3/1 program (that Jim Wendler offered as an option)
I’ve done my 3x5 and 3x3 weeks, I am now going to deload a week and then give the 5/3/1 week a go. Stay tuned for results…
My son’s thoughts on the power outage…
I noted to my son I was glad no one was squatting when the power/lights went out.
He said, “Dad, no matter how light I squat, I am setting the catches on the power rack every time!”
/proud of my boy’s brains!
Monday 12/14/9 Shoulders
Standing Press
47x10 plus some hang cleans to warm up and loosen the shoulders
117x6
work sets = 4(4@147)
DB Lat. Raise
3(12@23) each arm
Plate Front Raise
3(12@25)
Band Pull Aparts
2x20
Pushups/Seated DB Curl
25/12@33s
20/12@33s
Conditioning:Stationary Bike
15:00 various levels/efforts*
- not too hard as tomorrow is squat day (albeit a deload day)
7th Wendler 5/3/1 cycle - Deload Squat - 12/15/9
Decided (per a Wendler Q&A) to deload between the 3x3 and 5/3/1 week to see how the 5/3/1 week works out…
-Foam roller;jump rope; and mobility work
Squat
135x5
225x5
265x6
2(275x5)
moderate effort
Walking Lunges
3(8w/50lb DBs)
Leg Curls
10@135
Ab Crunch Machine
3(10@50)
Hyper Ext.
2(10@bodyweight)
wanted to run outside but the track was dark, wet, and potentially icy - so went back inside and ran a few intervals on the one small treadmill (the power outage over the weekend apparently blew out the electronics on the two good treadmills)
rode a little on the bike as well…not really a good night for conditioning - but it’s a deload week so I’m not stressing it too much.
7th Wendler 5/3/1 cycle - Deload Bench - 12/17/9
Not doing the proscribed deload according to the e-book, but taking a break from heavy benching…
jump rope; stretch; and 2x5 plyometric push ups
Bench
135x5
165x5
3(190x6)
-did a set of band pull aparts before each set.
incline DB Press
3(10@80)
some more pull aparts between sets
DB Flys
I remember why I don’t do these… my left shoulder doesn’t like them.
3(8@45)
Overhead Tricep Ext.
3(10-12@100/110)
Face Pulls
2(10@100/110)
Stationary Bike
10:00 (60/30 intervals)
Saturday -SNOW DAY! 12/19/09
Deadlifting on Saturday just isn’t working out - last week the power went out in gym when I was ready to do my top set! Now this week - heavy snow made for bad roads; the teacher that opens the gym called and said he wasn’t opening the gym; so another workout at home. It’s good that I can lift at home, bad that I don’t have enough weight to do my regular deadlift routine.
Foam rolling, mobility drills…
Power Cleans
warm up w/bar only: 5 dead lifts;5 hang shrugs; 5 hang high pulls; 5 hang cleans
142x5
162x5
182x5
Deadlifts - 2" deficit
227x5
252x5
272x5
BB Rows
167x6
177x6
187x6
BB Curls
97x6
102x6
102x6
Incline DB Curls
3(10@27s)*
- not used to doing direct bicep work - it shows!
then a lot of snow shoveling for conditioning 
Not sure if I’ll lift Christmas or New Year’s Eve (Thursdays) so I may just take two weeks of 2x/week full body workouts and maybe do a reset on the 5/3/1 on my 8th cycle early next year…
7th Wendler 5/3/1 cycle - 5/3/1 Squat + press - 12/22/9
Did my deload between the 3x3 and the 5/3/1 week, so here’s where I’m at:
warm up = jump rope and mobility work/stretch
Squat
135x5
205x5
265x5
300x3
335x3
Standing Press
135x5
155x3
3(160x3)*
Overhand Chinups
3(bw+20x6)
Seated DB Press
3(80s x 6)**
Close grip Underhand Pullups
3(bw x 7)
Conditioning:Complexes
2(7 front squats/7 overhead presses/7 hang cleans/7 deadlifts***)
Abs
15 reverse crunches
1 plank (didn’t time it)
10 machine ab crunch =@50
*usually press on a different day, but w/with the Holiday’s I’m compressing my workouts
** I can actually feel these when I go heavy enough. This is the first time I’ve done shoulder presses w/80s and they felt good 
*** I mixed the order up, as it makes no sense to deadlift 95lbs (too light); by doing them last it did seem to tax my grip
5/3/1 Deadlift (7th cycle): 12/26/09
Only two days of training this week due to holidays (and a good time for a break)
5/3/1 Bench and Deadlift day
I had some reservations of doing both on the same day, but I maxed on squat/bench/dl 11/21 and survived.
I also had some reservations due to not sleeping too well last night (blame our 11 month old baby )
did some foam rolling at home then jump rope and stretch at the gym
Bench
95x5
135x5
190x5
215x3
240x2 +(a bump to get the third)
Deadlift
135x5
225x5
300x5
345x3
370x6 PR
DB Press - Low incline
85x10
90x10
95x7
1 Arm DB Row
3x95 (too lazy to put the 95s from my pressing away, so I used those instead of the 100s)
BB Curls/Pushdown
115x4(Olympic bar)/85x10
115x6(EZ Curl Bar)/85x10
105x8(EZ Curl Bar)/85x10
Walking Lunges w/DBs
2x10(30s)
1 Leg Step Ups
10 each leg
The last two exercises sufficed for conditioning
Tuesday 12/29/09 Press/Power Clean Day
jump rope to warm up
did the following as well: hang shrug (45x5);hand high pull(45x5);hang clean(45x5)
Power Cleans
135x5
155X5
175X3
185X3
195X3
Standing Overhead Press
135x5
155x5
2(165x2) missed the third rep both times.
Overhand Chins
3x6@bw+20
Seated Db Shoulder Press
3x7@80s (+1 rep on all sets from last week)
Dips/Narrow Grip Chins
10/7
Machine Rear Delt Fly/Chest Fly
85x12/145x12
Seated Machine Curl/Pushdown
90x12/85x12
Finished up with a couple of 100 rep sets of jump rope.
Gonna deload press next week…
___________________-
Forgot to note that last Thursday and Sunday I did some stationary mobility wokr/bike intervals/jumping jacks/abs.
New Year’s Eve
Finished a 5/3/1 cycle ( modified the press day; did the deload between 2nd and third day).
Did 2/week this week and last due to holidays.
Lifting full body on Saturday then back at it next week.
Conditioning/abs tonight:
- foam roller
- 5(100) jump rope
- mobility work (lower body)
- ab circuit (ex-nay seal intermediate workout*)
- Bike intervals 10:00 (1:00@80/:30@120):
- did some footwork drills - not wanting to become big and slow:
- wall march, 1 count wall switch( each leg); 2 count wall switch (each leg); rapid fire (each leg); 3x20 pogo jumps.
some additional hip flexor stretches.
Salmon for dinner - yum!
1/2/10
Back to 3-4/week workouts next week/last 2/week fullbody work today…
foam roller/jump rope/ abbreviated mobility work
Squat
135x5
225x5
280x5
315x3
335x2
maxed out last week/this was a bonus week - if I felt good I was going to go for 350/not today
My 15 y/o son did hit a PR on the squat: 275x5! - BB battery was low so no video.
Close Grip Bench
135x8
165x6
195x5
210x5
220x3
220x2 (tired)
SLDL
275x5 (lost grip or would’ve done 6)
275x6 (w/borrowed straps)
315x4 w/straps
DB Bench
Low incline
2x8@95s
1 Arm DB Row
2x10@95
Super Set: Pushdown/Seated Machine Curl/FacePulls
12@85/12@100/12@80
Hanging Leg Raises
not enough 