Pick Things Up & Putting Them Down with 5/3/1

Training Training Logs
141

Monday 6/13/11
Cycle 5
Week 3 Day 1
Morning weight: 200lb (after taking a piss and no clothes)

AM:

Push Press:
45x10
65x5
95x5
115x3
135x5
155x3
175x7 (PR)

DB Arnold Press:
45x12
50x12,12
45x12

DB Lateral Raise:
25x12,12,12
20x12

BB Curls:
85x12,12,12,12

Cable Curls:
42.5 x 15,15,15

PM:
32 Pull ups
32 Push ups
32 Lunges
2 laps around the track
Foam rollin’

Diet:

8:00am: 2 cups whole milk (300 cal)
10:30am: 4 eggs with EVOO, 1 slice American cheese, 2 slices turkey bacon, 1/2 cup Oatmeal, 1 Large banana (830 cal)
11:30am: 1/2 cup Carbo Gain (200 cal)
1:30pm: 2 cups whole milk, 1 scoop whey, creatine (450 cal)
2:00pm: Clif Bar (240 cal)
4:00pm: 8 oz chicken cooked in EVOO, 1 cup yellow rice with vegetables (560 cal)
7:00pm: Can of tuna with 2tbsp mayo, 2 slices of bread, pickles (500 cal)
9:00pm: Grilled Cheese (2 slices bread, 2 slices American cheese, butter) and 1 scoop whey (520 cal)
10:30pm: 2 cups whole milk, 1 tbsp. PB (400 cal)
Total: 4000 cal

Comments: Push Pressing was easy. Controlled the weight really nicely as opposed to just throwing the weight up at all costs. Turns out it can be a pretty gassing exercise, because by the last rep I was breathin pretty heavy. None of the reps were a grind, rep 7 felt like a good place to stop. Going to play around with the rep ranges of my assistance work throughout the 5/3/1 cycle. Thinking of doing something like… week 1 - 6 reps, week 2 - 9 reps, week 3 - 12 reps on most assistance. Of course things like calves and traps will be worked differently.

142

Tuesday 6/14/11
Cycle 5
Week 3 Day 2

AM:

Squat:
45x10
95x5
135x5
185x3
235x5
265x3
295x8 (PR)

Front Squat: (First time doing these, they are hard)
95x10,10

Good Morning:
95x10,10

Seated Calf Raise: (Short Rests - burned quite a bit)
145x20,20,20,20

10 Minutes of Foam Rollin’

Diet:

6/14/11
10:00am: 4 eggs with EVOO, 2 slices turkey bacon, large banana (570 cal)
1:00pm: 1 scoop whey, 1/2 cup Carbo Gain, creatine, 2 cups whole milk, 2 tbsp. PB ( 850 cal)
2:00pm: 1/2 cup Carbo Gain (200 cal)
3:15pm: 3 oz. chicken, 1 cup yellow rice w/ veggies, 4 oz. Tilapia in butter, 8 oz. whole milk (600cal)
4:15pm: Clif Bar (260 cal)
5:15pm: Bagel, 3 tbsp. PB, some jelly (600 cal)
6:00pm: large banana (100 cal)
9:45pm: 2 cans of Tuna, 2 slices of bread, 3 tbsp. Mayo, pickles (700 cal)
Total: 3880 cal

Comments:
Killed the back squats today. Goal was to get 8 reps with 295, and it was pretty easy. Had 2 more in the tank at least, but as Wendler said… Pick your battles. Tried front squats for the first time ever, and they are humbling. The set of 95x10 of front squats seemed harder than the set of 295x8 of back squats… Bar was choking me, abs were doing a lot of work, and I was sweating like crazy. Happy with today’s session.

143

Thursday 6/16/11
Cycle 5
Week 3 Day 3

Bench Press:
45x20
95x5
135x3
175x5
195x3
220x3+1 PR (Spotter sucked. Definitely had the 4th rep but he touched the bar)

Incline DB Press:
60x12
65x11
60x12,9

Floor DB Press:
80x8,7,6

Weighted Dips:
45x9,8
35x8,7 (Gassed at this point)

Triceps 3 Point Extention:
40x24,24,24,24

Diet:
6/16/11
10:00am: 4 eggs with EVOO, 2 slices turkey bacon, 1 cup orange juice (580 cal)
12:45pm: Bagel, 1 oz. cream cheese, 4 slices cold cut meat, 1 slice American cheese (460 cal)
2:00pm: 1/2 cup Carbo Gain (200 cal)
4:15pm: 1/2 cup Carbo Gain, 1 scoop whey, 1 cup whole milk, 2 tbsp. PB, creatine (700 cal)
6:45pm: 6 oz. chicken in EVOO, broccoli with 1 slice American cheese, 2 slices bread, ranch (650 cal)
8:15pm: 2 slices bread, 4 tbsp. PB, some jelly (650 cal)
10:00pm: 6 oz. chicken in EVOO w/ pico de gallo, 2 cups whole milk (550 cal)
12:00am: 1 cup whole milk (150 cal)
Total: 3940 cal

Comments
This morning I woke up with a sore throat and felt feverish and drained. Took some medicine, sprayed something on my throat and went back to bed. Woke up and felt better but still low energy. Nonetheless… I’m not skipping the gym unless I’m coughing up blood and unable to move. Surprisingly today’s workout went really well. I thought I was going to get buried under the nearly-two-plate bench press, but I surpassed the amount of reps I was aiming for (3). Had the fourth, it was just slower, and the spotter… who was the nearest guy I could find and also looked like he never touched a weight in his life, put his fingers on the bar on the fourth rep and therefore it can’t be counted. Oh well. Rest of the workout went well. I’m not really used to doing high rep stuff, so the inclines, then floor presses and finally triceps work beat the hell out of me.

144

Feeling a little under the weather today. Sore throat came back in the morning and feeling congested and fatigued. Decided I should leave the 4 plate deads for monday and catch some rest this weekend. Still keeping my diet the same - appetite is still there.

Diet:

11:00am: 4 eggs with EVOO, 2 slices turkey bacon, 1 slice American cheese, 1 cup orange juice (640 cal)
12:30pm: large banana (100 cal)
1:45pm: Bagel, 1 oz. cream cheese, 4 slices cold cut meat, 1 slice American cheese (460 cal)
3:25pm: Yogurt (170 cal)
4:45pm: 8 oz. Cooked Spaghetti, tomato sauce, 9 turkey meatballs (920 cal)
5:00pm: 2.8g Fish Oil (1.8g EPA/DHA), Multivitamin, Vitamin C
7:30pm: 200g mixed vegetables (150 cal)
8:00pm: 2 cups whole milk, 2 scoops whey, creatine (600 cal)
10:00pm: 2 slices bread, 4 tbsp. PB, some jelly (650 cal)
Total: 3690 cal

145

Saturday 6/18/11

Diet:

11:30am: 4 eggs with EVOO, 2 slices turkey bacon, 2 wieners, 1 cup Orange juice (840 cal, 38g PRO)
2:30pm: 8 oz. Cooked Spaghetti, 1/2 cup Alfredo sauce, 4 oz. chicken in EVOO, veggies (840 cal, 42g PRO
4:15pm: Clif Bar (240 cal, 10g PRO)
5:45pm: 16 oz whole milk, 2 scoops whey, creatine, 2 fish oil tabs (630 cal, 66g PRO)
7:45pm: Medium apple (80 cal)
9:15pm: Can of tuna, 2 tbsp. mayo, 2 slices bread, 2 slices am. Cheese, 2 eggs (720 cal, 54g PRO)
Total: 3350 cal, 210g PRO

146

Monday 6/20/11
Cycle 6
Week 1 Day 1

Push Press:
45x10
65x5
95x3
125x5
140x5
160x10

DB Arnold Press:
60x6,6,6,6 (this was too easy)

BB Shrugs (light):
135x20
225x20
315x20

Super-setted with:

DB Lateral Raise:
30x6,6,6

BB Curl:
105x6
110x6
115x6
120x6 (PR)

Cable Curl:
42.5x15
50.0x12
57.5x10

Diet:

10:30am: 4 eggs with EVOO, bagel, 2 tbsp butter, 2 slices turkey bacon (830 cal, 38g PRO, 49g CHO)
1:00pm: 1/2 cup carbo gain (200 cal, 47g CHO)
3:00pm: 20 oz. whole milk, 2 scoops whey, creatine (675 cal, 70g PRO, 22g CHO)
5:00pm: 8 oz. Tilapia, 2tbsp. butter, 6 oz. spaghetti, 1/2 cup alfredo, 2.8g fish oil (850 cal, 54g PRO, 63g CHO)
7:00pm: 2 slices bread, 4tbsp. PB, some jelly, apple (680 cal, 20g PRO, 61g CHO)
10:00pm: 4 eggs with EVOO, 1 cup whole milk (550 cal, 32g PRO, 11g CHO)
Total: 3785 cal, 214g PRO, 253 CHO

Comments:
Overall a good workout. Those higher rep presses get me gassed pretty easily. I’m still congested from last week, but feel fine physically. It’s making it harder to breathe however, which showed during the presses. Rest of the workout was fine. Curls got my bi’s pumped like crazy and burning.

147

Tuesday 6/21/11
Cycle 6
Week 1 Day 2

Squat:
45x10
95x5
135x5
185x3
210x5
240x5
270x10

Good Morning:
45x10
95x10
115x10,10

Seated Calf Raise:
180x20,20,20
drop set… 4 plates all the way to 1 plate
135x20
90x20
45x20

Diet:

9:30am: 2 HB eggs, 2 cups whole milk, 1 scoop whey, creatine (600 cal, 57g PRO, 22g CHO)
12:00pm: Clif Bar (240 cal, 10g PRO, 44g CHO)
1:20pm: 2 slices bread, tuna can, 1 tbsp mayo (370 cal, 32g PRO, 36g CHO)
4:30pm: Bagel, 1 oz. cream cheese, 8 slices cold cuts (460 cal, 30g PRO, 49g CHO)
5:30pm: 1/2 cup carbo gain (200 cal 47g CHO)
7:00pm: 2 cups whole milk, 2 scoops whey, creatine, 1 serving dried pineapple (740 cal, 66g PRO, 57g CHO)
8:30pm: 4 oz. chicken in EVOO, 1 cup mashed potatoes, onions (480 cal, 32g PRO, 46g CHO)
10:15pm: 3 cups whole milk (450 cal, 24g PRO, 33g CHO)
11:30pm: 3tbsp. PB (300 cal, 10g PRO,10g CHO)
Total: 3840 cal, 261g PRO, 344g CHO

Comments
Decent workout. Still feeling a bit sick, pretty sure I caught a head cold. Read a sweet article on this site to get me out of bed and into the gym ( Sick? Go Train! ) and surprisingly it was right. Workout was good, sweated some toxins out and felt mentally good. Switched it up with calf work and did some drop sets… they were burning!

148

Wednesday 6/22/11

Diet:

9:30am: 4 eggs in EVOO, 2 slices turkey bacon, 2 hot dogs (730 cal, 38g PRO)
12:30pm: Trail Mix (cashews, peanuts, raisins, cranberries 1/4 cup each) (580 cal, 11g PRO, 78g CHO)
2:45pm: 8 oz. chicken with EVOO, 1 cup mashed potatoes, onions, 1 cup whole milk (750 cal, 64g PRO, 56g CHO)
5:15pm: 2 slices bread, 4tbsp. PB, some jelly (600 cal, 20g PRO, 61g CHO)
8:00pm: 8oz. chicken in EVOO, buritto wrap, cheddar cheese (590 cal, 57g PRO,25g CHO)
9:30pm: 2 scoops whey + creatine (300 cal 50g PRO)

Total: 3550 cal, 240g PRO, 220g CHO, 190g Fat

149

Thursday 6/23/11
Cycle 6
Week 1 Day 3

Flat Bench:
45x20
95x5
135x3
155x5
175x5
200x6

Incline DB Press:
70x6
75x6,6,6

Weighted Dips:
70x6
90x6,6,5

Skullcrushers:
85x6,6,6

Tricep 3point Extention:
40x24,24,24

Diet:

9:30am: Clif Bar (240 cal, 10g PRO, 44g CHO)
3:30pm: 4 eggs in EVOO, Bagel, 2tbsp. Butter (760 cal, 34g PRO, 49g CHO)
5:00pm: 2 cups whole milk, 1 scoop whey, creatine (450 cal, 41g PRO, 22g CHO)
7:00pm: 1/2 cup Carbo Gain (200 cal, 47g CHO)
9:00pm: 2 cups whole milk, 2 scoops whey, creatine (600 cal, 66g PRO, 22g CHO)
11:00pm: 8 oz spaghetti, 1 cup tomato sauce, 9 turkey meatballs (980 cal, 59g PRO, 119g CHO)
12:00am: 2 cups whole milk (300 cal, 16g PRO, 22g CHO)

Total: 3530 cal, 226g PRO, 325g CHO, 147g Fat

150

Friday 6/24/11
Cycle 6
Week 1 Day 4

Deadlift:
135x5
225x5
285x5
325x5
370x5

BB Row:
45x20
95x5
135x3
155x5
175x5
200x10

DB Row: (chalk)
80x10
100x10
110x15 (PR)

3 sets of Wide Grip Pullups

DB Rear Delt work:
20x12,12,12

Diet:

11:00am: 4 eggs with evoo (400 cal, 24g PRO)
12:00pm: Nature valley bar (190 cal, 5g PRO, 28g CHO)
1:00pm: 2 cups whole milk, 1 scoop whey, creatine (450 cal, 41g PRO, 22g CHO)
3:30pm: 4 oz. spaghetti, 2 servings alfredo, 8 oz. chicken in EVOO (760 cal,59g PRO,48g CHO)
5:30pm: 1/2 cup carbo gain (200 cal 47g CHO)
7:00pm: 2 cups whole milk, 2 scoops whey, creatine, clif bar (840 cal, 76g PRO, 66g CHO)
10:00pm: 10 oz. ground beef cooked in butter, 3 taco shells (635 cal, 62g PRO, 19g CHO)
Total: 3475 cal, 267g PRO, 230g CHO, 165g Fat

151

Monday 6/27/11
Cycle 6
Week 2 Day 1

Push Press:
45x10
65x5
95x5
115x3
135x3
150x3
170x7

DB Arnold Press: (Really short rest periods)
50x9,9,9,9 (very easy)

BB Shrugs: (Heavy, chalk only)
135x10
225x10
315x10
405x10
495x10

DB Lateral Raise: (Short Rest periods)
25x9,9,9,9

BB Curls: (Short rest periods)
95x9
100x9
105x9
110x9 (PR?)

Cable Curls: (Short rest periods)
42.5x15,15,15

Diet

12:45pm: 4 eggs with EVOO, 2 slices turkey bacon, 1/2 cup oatmeal, 1/2 cup apple sauce (790 cal, 33g PRO, 56g CHO)
3:30pm: 8 oz. Tilapia in butter, green beans (330 cal, 46g PRO, 15g CHO)
4:45pm: Grilled Cheese (2 slices bread, 2 slices American cheese, 2 tbsp. butter)(420 cal, 12g PRO, 36g CHO)
6:30pm: 1/2 cup carbo gain (200 cal, 47g CHO)
9:00pm: 2 cups whole milk, 2 scoops whey, creatine (600 cal, 66g PRO, 22g CHO)
9:30pm: Roommateâ??s homemade chicken parmesan (unknown cals)
11:15pm: 8 oz. chicken in EVOO, 5 oz. spaghetti, 1 cup tomato sauce(770 cal, 62g PRO, 73g CHO)

Total: 3110 cal, 219g PRO, 249g CHO + Large chicken parm breast

152

Nice push pressing man! You are catching up way too quickly :confused:

EDIT: and pretty kick ass shruggin’ man

153

[quote]AquaCruzer wrote:
Nice push pressing man! You are catching up way too quickly :confused:

EDIT: and pretty kick ass shruggin’ man[/quote]

Thanks man, Was hoping to get 8 reps cause I did 175 for 7 two weeks ago, but 7 was all I had in me. My push press and bench press are only about 25lb apart right now… I find that funny.

154

Tuesday 6/26/11
Cycle 6
Week 2 Day 2

Squat:
45x10
95x5
135x5
185x3
225x3
255x3
290x9 (PR?)

Good Morning:
45x10
95x10
115x10
135x10

Seated Calf Raise:
180x20,20,20 and drop set right after
135x20
95x20
45x20
Calves are fried

Leg extention:
25lb per side x 12
45lb per side x 12,12

Diet

10:30am: 2 eggs with EVOO, 2 slices turkey bacon, bagel, 2 slices American cheese (690 cal, 32g PRO,49g CHO)
2:00pm: 1/2 cup carbo gain (200 cal, 47g CHO)
3:45pm: 2 cups whole milk, 2 scoops EAS whey (560 cal, 62g PRO, 26g CHO)
4:00pm: 1/3 cup craisins (140 cal, 34g CHO)
5:00pm: 1 HB Egg, 2 slices bread, 4tbsp PB, some jelly (670 cal, 26g PRO, 61g CHO)
7:00pm: Qdoba Queso Steak Buritto (1120 cal, 57g PRO,124g CHO)
11:00pm: 2 cups whole milk (300 cal, 16g PRO, 22g CHO)

Total: 3680 cal, 193 PRO, 363g CHO, 162g Fat

155

Friday 7/1/11
Cycle 6
Week 2 Day 3

Flat Bench:
45x20
95x5
135x3
165x3
190x3
210x5

DB Incline Press:
65x9,9,9,9

Weighted Dips:
45x9,9,9,9

Skullcrushers:
70x9,9,9

Tricep 3pt Extention:
50x24
40x24,24

Foam Rollin’
Shoulder Mobility - Dislocations w/ a stick

Diet

9:30am: 4 eggs with EVOO, 2 slices turkey bacon (470 cal, 28g PRO)
12:00pm: bagel, 4 tbsp. PB (600 cal, 24g PRO, 49g CHO)
1:30pm: 1/2 cup carbo gain (200 cal, 47 cho)
3:00pm: 2 cups whole milk, 2 scoops whey, creatine (560 cal, 62g PRO, 22g CHO)
5:00pm: Arnold Palmer (150 cal, 42g CHO)
5:30pm: 5 oz. chicken with EVOO, 1 slice American cheese, 1 burrito (620 cal, 37g PRO, 27g CHO)
5:30pm: 1 cup cottage cheese, 1 cup pineapple (380 cal, 22g PRO, 48g CHO)
8:30pm: 2 slices bread, 4 tbsp. PB (490 cal, 18g PRO,26 CHO)
9:00pm: 2 slices bread, chicken patty, 1 slice American cheese, 2 tbsp. mayo (570 cal, 16g PRO, 39g CHO)

Total: 4040 cal, 207g PRO, 300g CHO, 224g Fat

Went a little overboard with the calories today, and probably could’ve eaten more protein.

156

7/5/11
Cycle 6
Week 3 Day 1

Push Press:
45x10
95x5
115x3
140x5
160x3
185x4 (PR)

DB Flat Press:
65x10
70x8
75x6
80x6
70x10

Pull Ups: (Various Grips)
5x10 (Done between sets of DB Flat Presses)

Triceps 3pt. Extension:
40x24,24,24

Comments: Felt like puking by the end of this workout. Supersetted DB press with pull ups and that really had me sweating. The intensity of this workout was so much higher than the usual upper body workouts I have, and although I felt like shit for a half hour after it was done, I’m going to keep doing things this way to get into better shape. First time even attempting to put 185 over my head… and got 4 solid reps out of it, failed on the fifth one, but that’s okay. Time to eat sleep and get in there tomorrow for some lower body.

Diet

11:30am: 4 eggs with EVOO, 1/2 cup oatmeal, 1/2 cup apple sauce (720 cal, 29g PRO, 57g CHO)
1:00pm: 1/2 cup carbo gain (200 cal, 47 CHO)
2:30pm: 2 cups whole milk, 2 scoops whey, creatine (560 cal, 62g PRO, 22g CHO)
2:45pm: Nature valley bar (190 cal, 4g PRO, 29g CHO)
4:15pm: PBJ (2 slices bread, 4 tbsp. PB, some jelly) (540 cal, 19g PRO, 38g CHO)
5:45pm: 8oz. ground beef, 2 tbsp. butter, 2 burritos, 2 slices American cheese (880 cal, 62g PRO, 52g CHO)
10:00pm: 2 cups whole milk, 2 scoops whey (560 cal, 62g PRO, 22g CHO)

Total: 3650 cal, 238g PRO, 267g CHO, 181g Fat

157

Wednesday 7/6/11
Cycle 6
Week 3 Day 2

Squat:
45x10
95x5
135x5
185x3
225x1
240x5
270x3
305x7 (PR)

Good Mornings:
95x10
115x10
135x10,10

DB Lunges:
50’s x 6 reps per leg x 2 sets

Seated Calf Raise:
180x20,20,20 then drop set:
135x20 to 90x20 to 45x20
Followed by death

Foam rollin’ and shoulder mobility drills

Diet

9:30am: 2 cups whole milk (300 cal, 16g PRO, 22g CHO)
12:00pm: 4 eggs with EVOO, 1 slice American cheese, 2 slices turkey bacon (530 cal, 31g PRO)
1:30pm: 1/2 cup carbo gain (190 cal, 47g CHO)
3:30pm: 2 cups whole milk, 2 scoops whey, creatine (560 cal, 62g PRO, 22g CHO)
4:00pm: 1/2 cup oatmeal, 1/3 cup craisins (340 cal, 5g PRO, 61g CHO)
6:30pm: 8 oz. Pork Chops, 2tbsp. EVOO, 4 oz. spaghetti, 1/2 cup tomato sauce (1065 cal, 66 cal, 51g CHO)
10:00pm: 4 eggs, 1tbsp. EVOO, 2 slices American cheese, 2 slices turkey bacon (590 cal, 34g PRO)

Total: 3575 cal, 214g PRO, 203g CHO, 212g Fat

158

Thursday 7/7/11
Cycle 6
Week 3 Day 3

Flat Bench:
45x20
135x3
175x5
200x3
225x3 (PR)

Arnold DB Press:
55x10
60x8
65x6,6
55x9

DB Kroc Row:
80x10
100x10
120x15 (PR) - used chalk
100x10
80x10

Dips:
45x10
90x5,5
45x10
BWx12

Foam Rollin’ and Shoulder mobility drills

Comments: Finally benching 2 plates… about damn time lol.

Diet

8:30am: 2 cups whole milk (300 cal, 16g PRO, 22g CHO)
12:00pm: 4 eggs with EVOO, 1 slice American cheese, 1 packet oatmeal, 1 cup orange juice (700 cal, 32g PRO, 54g CHO)
2:00pm: 1/2 cup carbo gain (190 cal, 47g CHO)
4:30pm: 2 cups whole milk, 2 scoops whey, creatine (560 cal, 62g PRO, 22g CHO)
5:00pm: â??kinder buenoâ?? chocolate bars (245 cal, 4g PRO, 21g CHO)
7:00pm: 8 oz. Tilapia, 1tbsp butter, 8 oz. spaghetti, 1/2 cup tomato sauce (710 cal, 49 PRO, 50 CHO)
8:30pm: 2 slices bread, 4 tbsp. PB, some jelly (540 cal, 19g PRO, 38g CHO)

Total: 3245 cal, 182g PRO, 254g CHO, 167g Fat

159

Geez you are killin’ it man! Congrats on the 2 plate bench.

160

[quote]AquaCruzer wrote:
Geez you are killin’ it man! Congrats on the 2 plate bench.[/quote]

Thanks man. I’m just tryina get on your bench level :wink: