31-12-12
Last training day of 2012!!
All lifts Phase 3 FBT training percentages, plus rep or 1rm max attempts.
Squat
3 x 125
3 x 142.5
3 x 157.5kg (rep PR; 1RM is 170)
Bench
3 x 80
3 x 90
1 x 100kg
1 x 112.5 (PR)
Dead
3 x 155
3 x 175
3 x 200kg (rep PR; 1RM is 230)
Press
3 x 55
3 x 60
1 x 67.5kg
1 x 77.5kg (PR)
Chin Ups (varying grip)
50
Notes:
-Fuck yeah, good workout to end the year.
-Catch you in 2013!
[quote]panzerfaust wrote:
31-12-12
Last training day of 2012!!
All lifts Phase 3 FBT training percentages, plus rep or 1rm max attempts.
Squat
3 x 125
3 x 142.5
3 x 157.5kg (rep PR; 1RM is 170)
Bench
3 x 80
3 x 90
1 x 100kg
1 x 112.5 (PR)
Dead
3 x 155
3 x 175
3 x 200kg (rep PR; 1RM is 230)
Press
3 x 55
3 x 60
1 x 67.5kg
1 x 77.5kg (PR)
Chin Ups (varying grip)
50
Notes:
-Fuck yeah, good workout to end the year.
-Catch you in 2013!
[/quote]
Great last workout for the year Panzer 
Happy new years.
^ thanks a lot man! I hope you and your girlfriend have a fantastic New Years also. Now I need to go get drunk 
video of today’s training:
[video]2546[/video]
Issues at the beginning of the year:
Dodgy rotator cuff - fixed through a million chin ups and rows!
Untrained squat - fixed through lots of squatting!
Untrained bench - getting there!
Lack of programming tenacity - fixed through using this log to force myself to remain accountable.
Issues developed during the year:
Insomnia (diet related) - fixed through reintroducing carbs…
Groin strain - worked through it.
Shoulder tweaks - fixed through being sensible and knowing my limits.
Sensible moves:
Adding 30 chin ups to every workout - cured my shoulder issues; thanks Jim Wendler for encouraging this.
Adding 50 chin ups to every workout - even better than 30! I split these into 17 sets of 3, performed between sets.
Quitting alcohol - my body composition and general energy levels and positive mindset were all helped by this. I love partying, and find it hard to limit myself, so a black and white approach was best.
Using Carb Cycling
Going open hand grip on squats
Going open hand grip on press
Doing heavy singles - particularly for my dealift and bench, this helped immensely.
Stupid moves:
Going on an unnecessary mini-cut halfway through the year - I dropped 4 kilos and a shit load of strength. Now I am fatter, stronger, and happier.
Allowing alcohol to negatively impact my training - remedied in September with a strict no-booze stance.
Wasting time - just general fucking around in my life. Allowing my workouts to start to late, missing the odd day here and there. If I had been a total nazi, I could have fit 13 cycles into 2012. As it stands, I did 12 cycles.
Greatest lesson learnt:
Choose your most important goal and focus on it; do not stress if other goals temporarily lag behind. For now, be content in destroying your greatest enemies and return to deal with the smaller threats when the time is right. You can only wield one sword and one shield at one particular time! …sorry, I am starting to ramble here.
Best advice taken:
“mikemike” comparing my squat sticking point with my deadlift starting hip height, and suggesting some light unilateral leg work to hit any lagging smaller muscles, add variety to leg stimulus and generally work my legs from a different angle. This helped me smash my squat sticking point but, more importantly, highlighted the potential carryover between exercises and showed me a more holistic way of examining my own progress and weak points.
Favourite new exercise:
Kettlebell swing. These are totally badass, and seem to make my traps explode. They’re also a great way to get your heart racing without doing anything obviously cardio-oriented hah.
Most disappointing reflections on the past year’s training:
Knowing my bench press could have improved far more if I had been less stubborn - it took me ages to ask for advice and start to fix my technique.
Knowing I failed the conditioning side of 5/3/1 - until March I was running hills regularly. Since then, my conditioning has been minimal to non-existent, despite a few piss poor attempts to shake it up.
Most pleasing part of the year’s training:
Destroying my deadlift goal and passing the 500lb mark. This was a huge milestone for my ego.
My closing thoughts on 5/3/1 Full Body Template:
I consider this template perfect for beginners to dedicated powerlifting training. The regular squatting keeps you making solid strength gains and reinforces technique, the full body approach is perfect for maintaining an athletic feel to training, and the volume is not going to crush you. The “squat-push-pull” philosophy of the template is highly adaptable to suit your individual needs. It’s a flexible, simple no frills template which, when used sensibly, will yield solid results. I am very pleased with what I have learnt through this year of following it, and look forward to trying more of Jim Wendler’s programs in the future.
Results:
Bodyweight
89kg > 96kg (similar fat ratio)
Squat
140kg x 1 > 170kg x 1 and 157.5kg x 3 (switched focus to bench for final couple of cycles)
Bench
90kg x 1 > 112.5kg x 1 (my own mistakes made this less successful than it should have been)
Press
65kg x 1 > 77.5kg x 1
Deadlift
185kg x 1 > 230kg x 1 (was my main focus for the year after hitting the 170kg squat)
Thanks for the advice, support and such, catch you all in the next log
Great job man, you did great in 2012 and it was an absolute joy to follow your log
I will continue to follow your awesomeness this year also.
Again you did great and should be proud of yourself!
[quote]florelius wrote:
Great job man, you did great in 2012 and it was an absolute joy to follow your log
I will continue to follow your awesomeness this year also.
Again you did great and should be proud of yourself![/quote]
Thanks Florelius; I have appreciated all your positive comments and have also enjoyed following your French Viking log!
Great work this year, and great tenacity.
Really enjoyed reading the summary, keep killin it!
[quote]zenontheterrible wrote:
Great work this year, and great tenacity.
Really enjoyed reading the summary, keep killin it![/quote]
Thanks a lot dude, and happy New Year’s to you.
We never quite got to that bodyweight OHP did we? Haha. And now my bodyweight has increased, damn it…
My bodyweight is lower, but so is my OHP… dammit!
My new log is at:
http://tnation.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log?pageNo=1
This is the most inspiring log I have ever read! Just goes to show you don’t need 10 different exercises. Just hitting a few heavy and hard with intensity will yield big results!