Back to the program. 5/3/1 cycle 10, back 3 from last cycle. Training maxxes as follows:
Press - 170#
Deadlift - 365#
Bench - 225#
Squat - 330#
Cycle 10 day 1
Warmup.
Press -
5x45#
5x65#
5x95#
5x115#
5x135#
10x145#
5x125#
5x125#
5x125#
Superset with pullups - 1/2/3/4/5/6/7/8/20
DB press (per arm)
10x60#
10x60#
10x60#
Superset with BB row
10x135#
10x135#
10x135#
Feels good to be back in the gym!
5/3/1 Cycle 10 day 2
Warmup.
Power Cleans -
3x45#
3x95#
3x135#
Deadlift -
5x185#
5x225#
5x275#
12x315#
Front squat -
5x45#
5x95#
10x135#
10x135#
10x135#
Conditioning - farmer’s carry with trap bar
135#x100ft
225#x50ftx2
315#x50ftx2
5/3/1 cycle 10 day 3
Warmup.
Bench -
5x45#
5x65#
5x95#
5x115#
5x135#
5x165#
14x195#
5x165#
5x165#
5x165#
Superset with pullups 1/2/3/4/5/6/7/8/9/10
Dips 15/15/15 superset with
Bent over DB rows (per arm) 80# 15/15/15
5/3/1 cycle 10 day 4
Warmup.
Squat -
5x45#
5x95#
5x135#
5x185#
5x225#
5x250#
12x280#
5x225#
5x225#
5x225#
Good mornings w/135# 10/10/10 superset with
toes to bar 10/10/10
Disappointed only getting 12 reps at 280#. I could have gotten a few more, but my lower back was tight and I didn’t want to hurt myself. Not really surprised, though, since I haven’t squatted remotely heavy in like a month. Joker sets next week, so we’ll see how that goes.
1/25/2016
5/3/1 cycle 10 day 5
Warmup.
Press -
5x45#
3x65#
3x95#
3x115#
3x135#
3x155#
Jokers:
3x165#
3x175#
5x135#
5x135#
5x135#
All superset with pullups - 1/2/3/4/5/6/7/8/9/10/11
DB press per arm -
10x60#
10x60#
10x60#
superset with Barbell row -
10x135#
10x135#
10x135#
Also smooshed my face while warming up, because the slam ball was a lot more elastic on the rebound than I expected, and I took it to the lips and the nose. It’s fine, but made my eyes water for a second, and split my bottom lip just a little. Ah well, teach me to be more careful.
1/26/2016
5/3/1 cycle 10 day 6
Warmup.
Power Cleans -
5x45#
3x95#
3x135#
Deadlift -
3x185#
3x225#
3x275#
3x315#
3x365#
3x405#
Front squat -
5x45#
5x95#
10x135#
10x135#
10x135#
Trap bar farmer carries -
135#x100ft
225#x50ft
225#x50ft
315#x50ft
315#x50ft
Forgot my sheet with my rep %s on it, so just did set’s of 3 and progressed with 25# and 45# plates.
1/27/2016
Conditioning - 7x200m run, short rests in between. Started at moderate pace, worked my way up a little faster each interval, was sprinting the last couple intervals. Then walked about a half mile.
1/28/2016
5/3/1 cycle 10 day 7
Warmup.
Bench -
10x45#
5x65#
3x95#
3x115#
3x135#
3x165#
3x185#
3x205#
3x225#
3x245#
5x185#
5x185#
5x185#
Superset with pullups 1/2/3/4/5/6/7/8/9/10/10/10/10
Dips 15/15/20
superset with Bodyweight rows 15/15/15
1/29/2016
5/3/1 cycle 10 day 8
Warmup.
Squats -
5x45#
5x95#
3x135#
3x185#
3x230#
3x265#
3x295#
3x335#
3x375#
5x275#
5x275#
5x275#
Good mornings -
10x135#
10x135#
10x135#
superset with toes to bar 10/10/10
The work gym just got a little more awesome! They just put in 2 new lifting platforms, and replaced all the old clunky plate stack machines with nicer, newer stuff. The company is serious about having a good gym… They’ll be getting kettlebells in a few weeks, along with more plates.
edit: forgot the 3x5@275#
1/31/2016
Conditioning -
Warmup.
200m run
8x100m sprint, ~:30 rest between
3x200m run, ~1:00 rest between
2/1/2016
5/3/1 cycle 10 day 9
Warmup.
Press -
5x45#
5x65#
5x85#
5x105#
5x125#
3x140#
7x160#
5x135#
5x135#
5x135#
Superset with pullups - 1/2/3/4/5/6/7/8/9/15
Dumbell press per arm -
10x65#
10x65#
10x65#
Superset with Barbell rows -
10x135#
10x135#
10x135#
2/2/2016
5/3/1 cycle 10 day 10
Warmup.
Power Clean -
5x45#
5x95#
5x135#
Deadlift -
5x185#
5x225#
5x280#
3x315#
8x345#
Front squat -
5x45#
5x95#
10x140#
10x140#
10x140#
Trap bar farmer’s carry -
135#x100 ft
225#x50 ft x2
335#x50 ft x2
2/4/2016
5/3/1 cycle 10 day 11
Warmup.
Bench -
10x45#
5x65#
5x95#
5x115#
5x140#
5x170#
3x190#
11x215#
5x185#
5x185#
5x185#
Superset with pullups 1/2/3/4/5/6/7/8/9/10/10
Dips 15/15/15
Superset with bodyweight horizontal rows 15/15/15
2/5/2016
5/3/1 cycle 10 day 12
Warmup.
Squat -
5x45#
5x95#
5x135#
5x185#
5x225#
5x250#
3x280#
10x315#
5x275#
5x275#
5x275#
Good mornings -
10x155#
10x155#
10x155#
superset with toes to bar 10/10/10
Barbell waiter’s carry -
1x45#x100ft
2x95#x50ft
2x135#x50ft
10x315# on squat wasn’t terrible, I had another couple in me but decided not to push it. Haven’t done waiter’s carries in a while, I think I’m going to work it in more often at the end of workouts. 135# was challenging, I could definitely do more, but I’ll gradually work my way up.
2/7/2015
Conditioning - sprints:
200m
100m
200m
100m
200m
100m
200m
100m
200m
About :30 rest between intervals. First couple intervals were warmup pace, then kept the pace as close to a sprint as I could manage for the individual distances.
Tomorrow starts cycle 11 of 5/3/1. Training maxxes are as follows:
Press - 175#
Deadlift - 375#
Bench - 230#
Squat - 340#
On 1+ week last week my weakest 1+ set was press at 7x160#, and my strongest was bench at 11x215#, so I still have plenty of room to progress. Also, even though the first week back was tough, judging by the last week I didn’t lose much, if any, strength in almost a month off. My conditioning is also better, so all the snowboarding and running with the dogs paid off.
Okay, so this week ended up being a bust, so I’ll take it as a deload week. I was working extra hours in the morning getting ready to give training all week, and I was out sick on Tuesday, so did nothing until today. I worked today, which was supposed to be a day off, to make up for missing Tuesday, but I managed to get a workout in at the work gym. I decided to hit 1RM’s in all 4 lifts, which went well for the squat and deadlift, but I think I was too fried by the time I got to press and bench, because both of those lifts were substandard. Ah well, new 1RM lifts in 2/4 of the main lifts will have to do…
2/12/16
Semi-deload week.
Warmup.
Squat -
5x45#
5x95#
3x135#
3x185#
2x225#
2x275#
1x315#
1x365#
1x425#!
Press -
5x45#
5x65#
3x95#
3x115#
1x135#
1x155#
1x185#
Fx200# (push pressed it after it failed to go up strict)
Fx200# (ditto on push press)
Deadlift -
5x45#
5x95#
5x135#
3x185#
3x225#
2x275#
1x315#
1x365#
1x405#
1x455#!
Bench -
5x45#
5x65#
3x95#
3x135#
2x185#
1x225#
Fx275#
5x225#
Pullups - 5/5/5/5/5/5/25!
1 arm DB press, per arm -
5x65#
5x65#
5x65#
So, 20# PR on squat and 30# PR on deadlift, but failed to hit my targets on press and bench. I want to say the squat and deadlift took too much out of me, but I pressed before deadlifting, and the deadlift still went fine. Maybe I should have been doing smaller jumps, I don’t know. Did the 5x225# bench and the DB presses at the end just to get a little more upper body work in, since that seems to be where I’m lagging right now. Also, happy about the pullups. I was doing 5 reps after each set of bench, but after I missed 275# I was angry so just kept going to see how many I could get. 25 reps is the most I’ve ever done, at any age or weight, so happy with that as well.
2/13/16
Conditioning - run 5x400m, about 2:00 rest between intervals.
Numbers looking good. When you train smart you will come back as strong (or stronger) after a layoff.
Yeah, I’m a believer in that, although I’m starting to wonder if maybe my upper body prefers more frequency…
2/15/2016
5/3/1 cycle 11 day one.
Warmup.
Press -
5x45#
5x65#
5x95#
5x115#
5x130#
9x150#
8x115#
8x115#
8x115#
superset with pullups 1/2/3/4/5/6/7/8/9
DB fat gripz press per arm
15x45#
15x45#
15x45#
superset with BB rows
10x135#
10x135#
10x135#
2/16/2016
5/3/1 cycle 11 day 2
Warmup.
Deadlift -
5x45#
5x95#
5x135#
5x185#
5x235#
5x275#
12x320#
Front squat -
5x45#
5x95#
10x145#
10x145#
10x145#
I could have kept going on the last set of deadlifts, but wanted to leave a little in the tank for front squats. Good thing, because my legs felt like concrete at the end of the last set… sooo slow coming up.