10/22/08
5/3/1 Week 2 Day 2
Floor press (pinky on rings grip)
bar x 10
95 x 8
135 x 5
185 x 5
230 x 5
245 x 5
265 x 9
Blast-strap pushups
BW x 3 x 12
Purple band face pulls
4x15
Notes: Felt good on the floor press today. The eighth rep was easy but on the 9th my triceps just died - still getting accustomed to rep work. Regardless, I think I’m on the right track and should hit some good PRs pretty soon.
10/24/08
5/3/1 Week 2 Day 3
Conventional deadlift
135 x 5
225 x 5
275 x 5
315 x 5
375 x 5
405 x 5
430 x 8 (+3 rep PR)
KB swings
20kg x 3 x 12 (per hand)
Straight-leg situps
BWx4x15
Notes: I still hate pulling from the floor for reps. The top set of 430x8 was a rep PR only because I’ve never tried more than 5 with this weight. Even with just 8 reps it felt like I got hit by a car.
KB swings really activated the glutes but didn’t have quite the same amount of pain in my abs this week that I felt last time. Good session. I’m sure my back is going to be wrecked for the next couple of days.
10/27/08
Week 3 Day 1
Bench press
bar x 10
95 x 8
135 x 5
185 x 5
225 x 3
245 x 5
275 x 3
305 x 3
One-arm OH KB press (Bottoms-up)
20kg x 4 x 15
Purple band pulldowns
4x20
Notes: Felt a little so-so on the bench today. I’m still getting used to the raw groove again so even though only getting 3 reps with 305 would bother me, I’ll take it. The first two reps were really easy, but on the 3rd I flattened out and only pressed with only my arms. It’s more a matter of staying tight for more than 1 rep than strength or pressing form. I haven’t decided if I’ll change to a board or foam press then go back to bench for the 3rd cycle or just keep the bench and then go to a bench variation for the last cycle. I’m leaning to the former, but the latter has merit as well.
I’m liking all the raw work nova, been doing more of it myself lately and I definitely felt like a weak little joker, it’s like learning everything all over again. Nice PR’s though.
[quote]scubasteve2105 wrote:
I’m liking all the raw work nova, been doing more of it myself lately and I definitely felt like a weak little joker, it’s like learning everything all over again. Nice PR’s though.[/quote]
Yeah, all that shirt work leading up to my last meet has my bottom end in the crapper right now. I’m committed to getting my raw bench to a respectable level. I don’t have a specific number in mind per se, just to be more comfortable with 315 and higher without the shirt. Same with the squat, getting used to going w/o the briefs has been interesting to say the least.
10/29/08
W3 D2 of 5/3/1
Squat
bar x 10
105 x 8
145 x 5
195 x 3
235 x 3
275 x 5
315 x 3
345 x 5 (rep PR)
Zercher step-ups
105 x 8
145 x 8
195 x 6
Side bends
20kg x 3 x 25
Notes: Since it’s like I’m starting all over again on the squat, I’m still satisfied with the progress I’m making on my raw squat. I could’ve done a rep or two more, but looked down for some stupid reason on #5 again and pitched me forward. I’ll take it anyway and just go for more next go-round. Wow, that last set of step ups completely thrashed my quads and abs.
10/31/08
Week 3 Day 3 of 5/3/1
Press from da flo’ (pinky on ring grip)
bar x 10
95 x 8
135 x 5
185 x 5
225 x 3
235 x 5
260 x 3
290 x 4
Blast strap push-ups
BW x 15
BW + 2 chains x 3 x 10
Blast strap face pulls-reverse fly combo
BW x 2 x 7,6
Notes: Felt pretty good on the presses; Bill thought a 5th rep with 290 (was actually supposed to be 295), but just stopped at #4 since it felt a little slow. I donned the Rambo look on the pushups by putting a couple of chains over my shoulders.
Definitely makes them a good bit harder. Of course the face pull rear delt flyes were a killer as well, had my upper back and rear delts pumped like crazy.
Deload week to come next week.
11/3/08
Week 4 Day 1 (De-load week)
Deadlift
135 x 5
185 x 5
225 x 3
315 x 5 x 3 (hook grip)
KB swings
20kg x 4 x 12
Straight-leg situps
BWx3x15
Notes: Just taking a scheduled down week; came at a good time because I wasn’t really feeling it today. Pulls felt easy, but what do you expect with only 315. I’m not sure what it was that I ate that caused it, but I sounded like a trumpet about every time I started a set, LOL.
11/5/08
Week 4, Day 2 (Bench deload)
Bench press
bar x 10
95 x 8
135 x 2 x 5
185 x 5
225 x 2 x 5 (alternate btw wide and close grip)
Reverse band bench row (green + purple)
3 x 15
Barbell shrugs
225 x 15
315 x 14,13 (no straps)
405 x 2 x 12 (strapped up)
Notes: Another easy night, spent more time coaching Tom w/ his bench form. The reverse band rows really hit the mid-back hard and the shrugs take the crankiness out of the shoulders.
11/7/08
Wk 4/Day 3
Squat
bar x 10
105 x 8
145 x 5
215 x 5
245 x 5
275 x 5
TKEs w/ average band
5x20
Ab pulldowns (w/ blue band)
5x12
Notes: Just a quick and easy day, gearing up for the start of a new 4-wk cycle next week. I’ve not been getting enough sleep this week and it was obvious, even with just 275 on the bar (which is just pathetic). I’ll be making up for it this weekend and re-establish a proper sleep schedule. TKEs made my knees feel a lot better and gave a made burn to my quads.
11/10/08
Cycle #2 of the 5/3/1
Week 1 Day 1
Floor press w/ 2 pairs of chains
bar x 10
Triceps death
185 x 5 (full range)
185 x 5 (1 board)
185 x 5 (2 board)
185 x 5 (3 board)
185 x 5 (4 board)
185 x 5 (5 board)
Tate presses w/ purple band
4 x 15
Shoulder raise circuit
2x15
Reverse curls
2x10,1x8
Notes: Slow and steady w/ the improvements. Decided to use chains on the floor press this time around, just to get a little extra lockout strength. Technically the collars add about 10 more pounds to the bar, but since it’s not a meet (and of course I haven’t found a floor press meet yet) I won’t count the added weight.
Anyway, came down awkward on the 2nd rep and it hit right on the damn not-so-funny bone. Made the 3rd rep a bit harder, but under normal circumstances would’ve been good for 5 reps. That triceps death is a killer - if you haven’t tried it yet, do it. I might move up to 205 or 225 next time as 185 was a little too ‘easy’.
11.12.08
Cycle #2 Wk 1 Day 2
Deadlift
6" Box pulls (w/ 2 pairs of chains)
135 x 5
185 x 5
225 x 3
275 x 3
315 x 3
365 x 3
405 x 6 (rep PR)
Arch-back good mornings
195 x 3 x 15
One-arm KB rows
20kg x 3 x 20
Ab pulldowns (w/ blue band)
4x15
Notes: The top set of 405 w/ 2 chains per side was a rep PR, but I think a rep or two would’ve been doable. Still, since my lockout sucks so bad this was a good effort. After everything else, I’m pretty sure everything will be sore for the next couple days.
11.14.08
Wk 1 Day 3 (Cycle #2)
2-board bench press (pinky on ring grip)
bar x 10
95 x 8
135 x 5
185 x 3
225 x 3
245 x 3 (added boards)
280 x 3
315 x 5 (all reps paused)
4-board bench press
335 x 2 x 8
Blast-strap JM press
BWx2x10,1x8
Blast strap curls
BWx3x8
One-arm band pushdowns (no rest between sets)
Purple band x 30,20,15 (each arm)
Notes: Board presses felt strong today. I paused all the reps for about a second on the board to make it harder and it certainly did. Lockout on the fifth rep was slow, but not a grinder so a 6th might have happened though I want to steer clear of failure.
This actually ties my sink-and-press rep PR, which I was kind of surprised about. I had a bit of a headache going into today’s session so instead of doing the 3 prescribed sets on the 4-board I stopped at 2 since my head was starting to hurt a little more. Rest of the stuff got a good pump going, especially the band pushdowns.
11.17.08
Wk 2 Day 1 (Cycle #2)
Squat
bar x 8
105 x 8
145 x 5
195 x 3
225 x 3 (for the hell of it)
245 x 5
285 x 5
325 x 7 (rep PR, my endurance still sucks)
Manta-ray Low box squats
235 x 3 x 8
Purple band leg curls
3x15
Reverse crunches
3x12
Notes: Slow and steady as she goes on the squat. The pins were set too high and the bar clanged so I had to stop for a second on the set w/ 325 and have them taken out. I had an 8th rep (at least) in me, but #7 was slow enough that I decided to cut it there. Manta ray squats really suck, even with just 235. Looking forward to next week to see how many reps I get with 355ish.
11.19.08
Wk 2 Day 2
Floor press w/ 2 pair of chains
bar x 10
Triceps death
205 x 5 (full range)
205 x 5 (1-board)
205 x 5 (2-board)
205 x 5 (3-board)
205 x 5 (4-board)
-had to stop because Bill was fumbling w/ the boards too much 
Purple band tate presses
4(?)x20
Shoulder raise circuit
2x20
Reverse barbell curls
3x12
Notes: Decent PR on the floor press. I bitched out on the triceps death once I got up to the 5-board, but in my defense Bill took a little too long to add the boards and holding the weight at lockout for several seconds after all those reps was tough enough with screaming triceps. Big burn from the other stuff.
11.21.08
Wk 2 Day 3
6" box pulls (w/ 2 sets of chains)
135 x 5
+chains x 5
185 x 5
225 x 5
295 x 5
345 x 5
390 x 8 (rep PR)
Barbell rows
135 x 15
185 x 3 x 12
Ab pulldowns
5x12
Notes: Horrible traffic on the way home had me pretty fired up today. The pulls felt really light today and had some good bar speed. I can’t believe how bushed I felt after 8 reps.
We ditched the good mornings because I’ll be working on an abbreviated schedule next week and I don’t want to have destroyed hamstrings and a lower back when it comes time to squat on Tuesday. Good session. Fairly brief but pretty intense.
Nice work. We do allot of the same types of things on bench. What wt class? What type of bench gear? Again great job.
[quote]benbriz wrote:
Nice work. We do allot of the same types of things on bench. What wt class? What type of bench gear? Again great job.[/quote]
Thanks. I lift as a 220. My shirt is a Metal Pro double ply, but I have a Titan Super Katana that I’m going to start using.
11/24/08
Wk 3 Day 1
Free squat
bar x a bunch
105 x 6
145 x 6
195 x 5
235 x 5
285 x 5
325 x 3
355 x 3 (rep PR)
-yes 355x3 is weak, but I know that because I really low-balled my projected squat max. This was easy as hell, and I could’ve done at least 5, but hip was a little tender today and back was sore from deadlifting on Friday
2-board bench (quick pauses, pinky on ring grip)
bar x a lot
95 x 8
135 x 6
185 x 6
225 x 5
255 x 5
295 x 3
325 x 4 (rep PR)
-training partner figured I had at least another rep or so left in me, but bar speed felt slow enough on the 4th that I didn’t want the 5th to be a nut-buster.
Notes: Since I’m leaving town on Wednesday to visit family, we decided to go ahead and squat and bench tonight, then just take it easy the rest of the week. We’ll skip deloading next week and start a new 4-week cycle of 5/3/1 (actually 3/5/1, if you want to get all technical).
12/1/08
Cycle #3 5/3/1
Wk 1 Day 1
Reverse band floor press (purple band, pinky on ring grip)
95 x 10
135 x 8
185 x 5
225 x 5
275 x 3
305 x 3
325 x 6 (baseline)
-bands set up to take about 10 off at top and maybe 50 at the bottom.
Reverse band 4-board floor press (same grip)
325 x 5
345 x 5
355 x 5 (baseline)
Purple band Tate press
4x15
Some curls for the girls
3x12
Notes: First time using the bands on the floor press and must say they work pretty well. Didn’t take much away with the setup we were using. The 6th rep was pretty slow due to my shitty lockout. Same deal with the last rep of 355 on the 4-board - snail’s pace. I haven’t done regular curls (w/ an actual bar) in at least a year. My arms were all swole!!! Time to head to the bars down by George Mason.