2/18/2016
5/3/1 cycle 11 day 3
Warmup.
Bench -
5x45#
5x65#
5x95#
5x115#
5x135#
5x155#
5x175#
12x195#
10x155#
10x155#
10x155#
Superset with chinups 1/2/3/4/5/6/7/8/9/10/11
Was working out in the dark by that time, and the 10x155# fried my triceps after the top set, so stopped there.
12/19/2016
5/3/1 cycle 11 day 4
Warmup.
Squat -
5x45#
5x95#
5x135#
5x185#
5x225#
5x255#
12x295#
8x225#
8x225#
8x225#
Good morning -
10x155#
10x155#
10x155#
Superset with toes to bar 10/10/10
Conditioning - Barbell waiter carries
45#x100ft
2x95#x50ft
2x135#x50ft
2/20/2016
Conditioning -
200m run 1:00 rest
8x100m sprint :30 rest between intervals
200m run 1:00 rest
200m run 1:00 rest
400m run
Sprints felt really good, especially considering the volume of squatting I did yesterday. Thighs started to stiffen up on the last couple 100m sprints, but other than that I had no issues.
This week was mostly shot due to work. Was sick Monday, then put in 40 hours over the next 3 days working on some stuff I had to finish before the weekend. So, I did a whole body workout today, 3’s of press, squat, bench and deadlift, went moderately heavy.
2/26/2016
5/3/1 off-week
Warmup.
Press -
3x45#
3x65#
3x95#
3x115#
3x135#
3x160#
Squat -
3x45#
3x95#
3x135#
3x185#
3x225#
3x275#
3x315#
Bench -
3x45#
3x65#
3x95#
3x115#
3x135#
3x155#
3x185#
3x205#
3x225#
superset with pullups - 1/2/3/4/5/6/7/8
Deadlift -
3x45#
3x95#
3x135#
3x185#
3x225#
3x275#
3x340#
Done, so at least the week wasn’t a total loss.
Ran yesterday morning, with the dogs. Forgot to log it, so here it is.
2/27/2016
Conditioning -
run 4x400m, ~2:00 rest between sets, then ~400m slow cooldown run with the dogs back on the leash.
3/1/2016
I’m calling today cycle 11 day 5, since last week didn’t count. I did the 3’s weights on all 4 main lifts, but only the minimum #'s, no jokers, and no accessory or assistance except pullups, and in one day as a whole body workout. Really it was just a maintenance week, so continuing the program as if the week didn’t happen.
Warmup.
Press -
5x45#
3x65#
3x95#
3x115#
3x125#
3x140#
3x160#
Jokers -
3x170#
3x180#
FSL -
8x125#
8x125#
8x125#
Superset with pullups 1/2/3/4/5/6/7/8/9/10/11/12
DB 1 arm press per arm with fat gripz
15x45#
15x45#
15x45#
Superset with barbell rows
10x135#
10x135#
10x135#
3/2/2016
5/3/1 cycle 11 day 6
Warmup.
Deadlift -
5x45#
5x95#
3x135#
3x185#
3x225#
3x265#
3x300#
3x340#
Joker -
3x375#
3x410#
Front squat -
5x45#
5x95#
10x145#
10x145#
10x145#
Trap bar farmer’s carries -
100ft x140#
2 x50ft x230#
2 x50ft x340#
Good workout after a long day at work. Also, weighed the trap bar and it’s actually a little over 50#, so my trap bar weights I’ve been logging have been low by about 5#.
3/4/2016
5/3/1 cycle 11 day 7
Warmup.
Bench -
5x45#
5x65#
3x95#
3x115#
3x135#
3x165#
3x185#
3x205#
Joker sets
3x225#
3x245#
FSL+
8x185#
8x185#
8x185#
Superset with chinups 1/2/3/4/5/5/5/5/5/5/5/5/5
Weighted chinups -
3x25#
3x35#
3x45#
2x55#
Pushups 25/25/25 superset with
bodyweight horizontal rows 15/15/15
First time I’ve done weighted pullups in a long time, and there’s no good way to hang plates from a belt at the gym at work, so I had to hold a barbell between my feet, and had some problems getting on the pullup bar with the dumbell… I’ll have to come up with a better way to do these, next time.
3/5/2016
5/3/1 cycle 11 day 8
Warmup.
Squat -
5x45#
3x95#
3x135#
3x185#
3x215#
3x245#
3x275#
3x305#
Jokers
3x340#
3x370#
FSL
8x245#
8x245#
8x245#
Good morning -
10x155#
10x155#
10x155#
superset with toes to bar 10/10/10
3/8/2016
5/3/1 cycle 11 day 9
Warmup.
Press -
5x45#
5x65#
5x95#
5x115#
5x130#
3x150#
6x165#
FSL
5x135#
5x135#
5x135#
Superset with chinups 1/2/3/4/5/6/7/8/9/10
1 arm DB press (per arm) -
10x65#
10x65#
10x65#
Superset with BB rows
10x135#
10x135#
10x135#
3/9/2016
AM
5/3/1 cycle 11 day 10
Warmup.
Deadlift -
5x45#
5x95#
5x135#
5x185#
5x225#
5x280#
3x320#
8x355#
Front squat -
5x45#
5x95#
7x155#
7x155#
7x155#
Hex bar farmer’s carry -
1x140#x100ft
2x230#x50ft
2x350#x50ft
PM
Conditioning -
8x200m run, ~1:00 rest between intervals
3/10/2016
5/3/1 cycle 11 day 11
Warmup.
Bench -
5x45#
5x65#
5x95#
5x115#
5x135#
5x155#
5x175#
3x195#
10x220#
FSL+
5x185#
5x185#
5x185#
Superset with chinups 1/2/3/4/5/6/7/8/9/10/11/12
Dips 15/15/15
superset with Kroc rows 10/10/15 per arm
3/11/2016
5/3/1 cycle 11 day 12
Warmup.
Squat -
5x45#
5x95#
5x135#
5x185#
5x225#
5x260#
3x290#
10x325#
Did just the main exercise today, since I’m in a hurry, about to have to leave for Topeka to donate blood, and wanted to get the lifting before I gave away a pint. Still pushed the 1+ set, and I could have gone more, but 10 was my target so I hit that and called it a day.
Behind on posting, so catching up.
Saturday 3/12/15
Conditioning -
run 200m
Sprint 8x100m, 1:00 rest between intervals. Strained my right hamstring a little on the last 100, so pulled it up short and quit there.
Tuesday 3/15/15
5/3/1 cycle 11 deload week.
Warmup.
Press -
5x45#
5x65#
5x95#
5x115#
Superset with pullups 1/2/3/4/5
Deadlift -
5x45#
5x95#
5x135#
5x185#
5x235#
Decided to do some explosive work since I was going light on the weights, so:
Power clean + push jerk
3x45#
1x95#
1x115#
1x135#
1x155#
Fx185#
My right hamstring that I strained Saturday felt fine until I got to the clean pull with 185#, then felt like it wanted to pull, so I dropped it and quit. Hamstring feels okay now, just a little sore, but I’ll take it easy and not do anything explosive until it feels 100%. It also felt a little ‘pully’ when I tried to run a little when I took the dogs for a walk yesterday. the power clean + push jerk felt easy all the way through 155#, and I think 185# would have been easy if not for my tweaked hammy.
My hamstring stayed tight the rest of last week, so I didn’t do anything else besides walking. Now starting cycle 12, with new training maxxes:
Press - 180#
Deadlift - 385#
Bench - 235#
Squat - 350#
3/22/16
5/3/1 cycle 12 day 1
Warmup.
Press -
5x45#
5x65#
5x95#
5x115#
5x135#
8x155#
FSL press
8x115#
8x115#
8x115#
Superset with chinups1/2/3/4/5/6/7/8/9
DB press 45# with fat gripz (per arm)
15/15/15
superset with BB rows 135#
10/10/10
3/23/15
5/3/1 cycle 12 day 2
Warmup.
Deadlift -
5x45#
5x95#
5x135#
5x185#
5x225#
5x250#
5x290#
10x325#
Front squat -
5x20Kg
5x40Kg
5x60Kg
5x70Kg
5x80Kg
3/25/16
5/3/1 cycle 12 day 3
Warmup.
Bench -
5x45#
5x65#
5x95#
5x115#
5x135#
5x155#
5x175#
12x200#
FSL
10x155#
10x155#
10x155#
Cut it short, because I have a lot of stuff to do today.
Edit: forgot that I supersetted chinups with the bench - 1/2/3/4/5/6/7/8/9/10/11
3/26/16
5/3/1 cycle 12 day 4
Warmup.
Squat -
5x45#
5x95#
5x135#
5x185#
5x235#
5x265#
12x300#
FSL
8x235#
8x235#
8x235#
Good morning -
10x155#
10x155#
10x155#
superset with toes to bar - 10/10/10
3/26/16
Conditioning -
run 200m, 400m, 600m
Slow pace, just testing my hamstring since I haven’t run since I strained it 2 weeks ago. Seems to be working fine, although the real test will be when I sprint again, which I probably won’t do for another week or 2.
3/28/16
5/3/1 cycle 12 day 5
Warmup.
Press -
5x45#
3x65#
3x85#
3x105#
3x125#
3x145#
3x160#
Jokers
3x170#
3x180#
LSL
3x160#
3x160#
3x160#
Superset with chinups - 1/2/3/4/5/5/5/5/5/5/5/25
DB press with fat gripz, per arm, 45# - 15/15/15
superset with BB rows - 10/10/10
Press felt better than it has in a while, and I like doing the LSL on joker days. Also felt good about getting 25 reps at chins!