Rev.Chad's 5/3/1 Log

2010-07-23
5/3/1 Bench: 5x140, 5x165, 9x185 (PR)
Bench: at 145 lbs, 4 sets of 10 and 1 set of 9
DB rows, worked up to 85 lbs for 20 reps, then 5 sets of 10x55
Superset of 40 lbs cable pushdowns (20-30 reps) and curls with 15 lbs DBs (20-30 reps) for good pumps
Afterburn intervals, 6 rounds

2010-07-24
5/3/1 Power Clean: 5x116; 5x136, 5x151
5/3/1 Squat: 5x175, 5x200, 5x230
Squats: 5 sets of 10x145
Plank hold 80 sec.
Afterburn intervals, 6 rounds

Feeling great.

20100725
Press 5/3/1 3x95, 3x105, 6x120
Press 5x10x85
Pullups: 61 in 11 sets (supersetted w/ presses)
5 supersets of Tri pressdowns (50 lbs) and DB hammer curls (20’s) for pump
1 set of lots of decline situps
Afterburn intervals, 5 min warmup, 6 rounds, 5 min cooldown (elliptical machine, 28 minutes, 430 cal)

20100727
Power cleans 5/3/1 3x126, 3x 141, 3x161
Deadlift 5/3/1 3x261, 3x296, 3x331 (PR)
Deadlift 5x10x201
Hanging Leg Raises 5-4-5
DB Shrugs 80’s 12-15-15-15
abs
Afterburn intervals, 5 min warmup, 6 rounds, 5 min cooldown (elliptical reverse, 28 minutes, 460 cal)

20100729
Bench 5/3/1 3x155, 3x175, 7x195 (PR)
Bench 5x10x145
DB rows worked up to 12x90 then 5x10x60
5 supersets of Tri pressdowns (50 lbs) and DB hammer curls (20’s) for pump
Ab wheel 5-5-5
Afterburn intervals, 5 min warmup, 6 rounds, 5 min cooldown (elliptical machine, 28 minutes, 433 cal)
Notes: felt shitty in the cardio, overstrained lower back in the 7x195 Bench set.

20100730
Notes: back sore in muscles just above pelvis and outside of spine.

20100801
Powercleans 5/3/1: 3x126, 3x141, 3x161
Squat 5/3/1: 3x190, 3x215, 3x240 (PR)
Squat: 5x10x145
Ab Wheel: 3 sets of 10 rolls
Afterburn 6 rounds on bike, 28 min, 321 cal

20100802
legs sore, particularly inner thigh, some glutes

20100803
Press 5/3/1: 3x95 (misread my plan and couldn’t find 2.5 lb plates), 3x115, 4x125 (merely matched old PR)
Press: 5x10x85
Pullups: 10 sets – 8-6-6-6-6-6-5-3-3-3=52
5 Superset Tri press downs and hammer curls for a pump
Afterburn 6 rounds on elliptical, 28 min, 440 cal
Notes: felt more exhausted and burnt out than usual, looking forward to a deload

Diet note: getting more than 3000 cal/day, recently a day over 5000 cal, generally more than 200 grams of protein. Nothing special otherwise.

Supplements continue as above.

Recently ordered more Surge from Biotest and knee sleeves, chalk, liquid chalk (in case getting chalk into the campus gym is too inconvenient) and Fat Gripz from EliteFTS.

I’m currently considering doing more for grip and forearms generally, and dieting down a bit.

20100808
6 long hill sprints

20100810
Power cleans 5/3/1: 5x136, 3x151, 1x171
Deadlift 5/3/1: 5x278, mixed grip: 3x318, 1x353
Deadlift: with 201 lbs 10,10,9, mixed grip 10,10
Hanging leg raises: 5,5,5
DB Shrugs: 3x15x70, 20x50, 25x50
Afterburn 6 intervals, elliptical, 28 min, 460 cal