Sunday
Pre-Workout Drink: Creatine Monohydrate w/ water
Workout Music: The Roots
Barbell Military Press
120 x 5
135 x 3
150 x 3
Eh I really didn’t feel like working out but I knew if I didn’t i’d be back to square one about complaining about my bench. I don’t know if my military press is strong or weak compared to the rest of my upper body, haven’t really seen anyone else doing these here to compare it to.
Dumbbell Incline Press
95 x 5
95 x 5
95 x 5
I’m thinking about going to the 100’s after my deload week, but I think my problem will be getting the dumbbells off my chest for the 1st rep. We’ll see how it works out when I try them out
Dumbbell Lateral Raises
25 x 5
25 x 5
25 x 5
Just used these as a cool down this week
Bodyweight Dips
BW x 30
BW x 20
Ok for sure I could’ve gotten more than 20, probably another set of 30 but I honestly didn’t feel like lifting anymore and just quit at 20. I’m going to alternate every sunday between weight and bodyweight
Post Workout Drink: EAS 100% Whey Protein 23g w/ Creatine Monohydrate
Week 8
Deload Week
Monday
Pre-Workout Drink: None
Workout Music: The Roots
Squat
125 x 5
160 x 5
190 x 5
Practiced staying tight on these sets by grabbing a belly full of air and holding my breath until my last rep. I made sure my form was strict and trained past parallel and literally felt the weight fly up. I don’t know if it’s a result of the weight being so light or if it’s just that remaining tight enables me not to idle as long in the hole as I used to.
Single Legged Leg Press
90 x 10
90 x 10
90 x 10
I did these really slow and felt the burn more in hamstrings and the lower part of my quads. It was a nice change of pace being able to do these fresh rather than tired from squatting.
Dumbbell Shrugs
70 x 15
75 x 12
80 x 10
Don;t know why I did these instead of calf raises in all honesty. Tried to hit a different part of my traps by halfway shrugging up then inching my shoulder blades together, don’t know if this works but it felt like it did
Post Workout Drink: EAS 100% Whey Protein 23g w/ Creatine Monohydrate
Week 9
Tuesday (Should’ve been Monday, damn Labor Day)
Pre-Workout Drink: Creatine Monohydrate w/ Coffee
Workout Music: Black Milk, Blue Scholars, Blu & Exile
Squat
225 x 5
260 x 5
300 x 6
Man, I was really hoping for a new PR but kind of assumed I wouldn’t get past 6 reps. I pretty much turned my deload week into an off week so I haven’t really lifted since last Monday which in hindsight, was not a great idea. I tried on the 2 sets before my final one with the staying tight and holding your breath technique but could not honestly accomplish it without feeling like I was going to pass out. Actually while reflecting as I type this, I think I could’ve pumped out a 7th rep if I didn’t have a shitty spotter. I grabbed some random guy and asked him for a spot but then he proceeded to stand in front of the bar, wtf??!!?! So I told him, to spot me from behind and when I was on the 6th rep on my ascension, he pulled the bar up like he was curling! I’m never grabbing some random dude again for squat
Single Legged Leg Press
90 x 10
90 x 10
90 x 10
I did these a lot slower and brought my knees past my chest, which kind of felt good actually. Felt a lot more of a burn this way and may keep doing them this way unless if I fuck up something in my leg stretching back so far.
Smith Machine Calf Raises
225 x 10
225 x 10
225 x 10
These felt really good on the calves and definitely felt these more on the outsides than the interior part of my calves. It felt good to do these after not doing them in quite some time.
Post Workout Drink: EAS 100% Whey Protein 46g w/ Creatine Monohydrate
Wednesday
Pre-Workout Drink: Creatine Monohydrate w/ water
Workout Music: Nothing, forgot the armband for my iPod
Bench
185 x 5
210 x 5
240 x 5
Kind of wished for some kind of explosion here for bench but I’m not really getting into it like I do for lower body days. I guess 5 reps on 240 is good as it’s better than my past couple of weeks’ performance on bench so I can’t really complain. It’s just that I’ve been accustomed to setting up new PR’s.
Widegrip Pullups
bw x 12
bw x 6
Ok, I think the only way I’ll increase on these and be able to pump out more reps is if I do them more frequently during the week instead of every Wednesday because I honestly am at the same amount as I start this program 9 weeks ago
Incline Dumbbell Press
95 x 5
95 x 5
95 x 6
I think once I’m able to pump out 8 reps on my last set I’ll try the 100’s on incline
Dumbbell Rows
85 x 5
85 x 5
85 x 5
Going up 5lbs. every time I do these until I find a weight I can’t do 5 reps on
EZ bar Curls
80 x 5
90 x 5
100 x 5
Well I guess I found the wight I can use on these, next time I’ll do 5x5 on these
Post Workout Drink: EAS 100% Whey Protein 46g w/ Creatine Monohydrate
Friday
Pre-Workout Drink: Creatine Monohydrate w/ Starbucks mild roast coffee
Workout Music: None
Deadlift
320 x 5 w/ Pro Short Average Bands
375 x 5 w/ Pro Short Average Bands
430 x 3, no bands
Week 10
Tuesday (Again should’ve been Monday but couldn’t miss what turned out to be a great game between the Chargers and Chiefs)
Pre-Workout Drink: Creatine Monohydrate w/ water
Workout Music: Black Milk, waiting for his new album
Squat
245 x 3
275 x 3
315 x 5
I don’t think I’ve eve hit 315 this many times in my life with strict form and I was so happy when it happened. No pain occurred in my knees and I felt like I could’ve gotten a 6th, but didn’t want to risk injury for on shitty performed rep
Barbell Calf Raises
185 x 20
185 x 20
185 x 20
185 x 20
185 x 20
EZ Bar Curls
100 x 5
100 x 5
100 x 5
My biceps seem neglected, they need some loving
DB Shrugs
85 x 10
95 x 10
95 x 10
Post Workout Drink: EAS 100% Whey Protein 46g w/ Creatine Monohydrate
Wednesday
Pre-Workout Drink: Creatine Monohydrate w/ Starbucks dark roast coffee
Workout Music: Black Milk, got his new album!
Bench
200 x 3
225 x 3
255 x 3
I don’t know if I should be happy or not I got 3 reps on 255. My program states it’s supposed to be 3+ reps so I’m kind of down that I couldn’t pump out 1 extra rep.
Widegrip Pullups
BW x 10
BW x 6
I honestly don’t know why I continue to do these, but they’re a nice cooldown from bench
Incline DB Press
100 x 5
100 x 5
100 x 5
Wow first time I have ever tried the 100’s on incline press. I was always worried it was too much weight for my small frame to be doing on an incline bench and was expecting some sort of pain. However, it felt liberating to get a nice burn like that I haven’t gotten in a while on my upper body.
EZ Bar Curl
80 x 8
80 x 8
80 x 8
DB Curl
40 x 6
40 x 6
40 x 6
I’ve come to learn my biceps have no endurance
Post Workout Drink: Post Workout Drink: EAS 100% Whey Protein 46g w/ Creatine Monohydrate
Friday
Pre-Workout Drink: Creatine Monohydrate w/ Water
Workout Music: Black Milk
Deadlift
350 x 3
405 x 3
455 x 1
455 x 1
Again I feel like I’m under progressing now since I’m not hitting the require amount of reps stated on my 5/3/1 program. SO I tried to get 2 sets of 1 instead of just flopping on 1 set of 1. Kind of disappointed
Wow have not posted in this in a couple of months ever since I hurt myself.
My numbers currently are:
Bench: 295
Squat: 375
Deadlift: Got 500 hitched, so I’d estimate around 485
Oh and as of this posting I’m at 144 lbs. of bodyweight
Dude you said your shrugs aren’t really helping your deads?
Have you tried ramping instead im finding it is helping mine alot but then im weaker than you lol
You could definalty get 6 plates for 1 set if you built up to it.
Feel free to ignore me 