-Stats-
Height: 5’ 10"
Weight: 203.4
Currently starting my 3rd cycle of 5/3/1 Boring But Big. My lifts for the week up to this point are as follows…
Ohp: 115 x 12
Deadlift: 225 x 18
Bench Press: 190 x 15
Squat: Will do the workout today at 5:15 pm.
Kroc Rows: 85 lb dumbell for 2 sets of 10 (Started doing these about 2 weeks ago)
When I started out around 2 months ago my bests from those cycles were:
OHP: 110 x 7
Deadlift: 220 x 7
Bench press: 180 x 9
Squat: 205 x 10
-Short Term Goals (8 months away)-
Ohp: 200 x 1
Deadlift: 405+ x 1
Bench press: 315 x 1
Squat: 405 x 1
-Long Term Goals (eventually)-
Ohp: 200 x 5
Deadlift 405+ x 5
Bench Press: 315 x 5
Squat: 405 x 5 or more
Cycle 3, Wave 1, Workout 4
-Squat-
45 x 5
135 x 5
170 x 5
200 x 5
225 x 14 (Arms started to go numb around 9.)
-Deadlift-
6 x 10 @ 185 (Lost count. I am about 75% sure I did 6 sets.)
Cycle 3, Wave 2, Workout 1
-Press-
45 x 5
45 x 5
95 x 3
105 x 3
120 x 10 (For some reason I didnt have a good lift. Struggled with the first rep.)
-Bench Press-
5 x 10 @ 135
-Pull Down-
5 x 10 @ 140 on cable stack
-Kcoc Rows-
85 x 15 (each hand)
85 x 10 (each hand)
-Curls-
3 x 10 @ 50
Three exams and a project have seriously interfered with my training. Looking forward to taking the night off and hitting it hard tomorrow with a big deadlift day. I was a little disappointed with my last workout, but I figure that it is going to happen every now and then. I haven’t eaten or slept well for 2 days. Time to recover.
Cycle 3, Wave 2, Workout 2
-Deadlift-
135 x 5
185 x 3
210 x 3
235 x 10
-Squat-
5 x 10 @ 185
I think the poor results on OHP (Cycle 3, Wave 2, workout1) are because I haven’t been eating or sleeping well, combined with the fact that I skipped rope for half an hour the night before that lift.
EDIT: I skipped rope for half an hour with no breaks. Sorry I didn’t specify that.
My lifting partner is studying for exams tonight, so I shall stay in and do homework. Tomorrow should be a good day of lifting.
Cycle 3, Wave 2, Workout 3
-Bench-
45 x 5
135 x 5
155 x 3
185 x 3
200 x 10
-Press-
5 x 10 @ 85
-Chest Supported Row-
5 x 10 @ 90
-Skull Crushers-
3 x 10 @ 50
-Face Pull-
3 x 10 @ 9 on stack with finisher reps added to last set
-Kroc Rows-
2 x 10 @ 90
-Rope Pushdowns-
Finisher drop set for pump.
Cycle 3, Wave 3, Workout 1
-Press-
45 x 5
100 x 5
115 x 5
125 x 9 (Form broke terribly on the 9th rep, but I got it up.)
-Bench-
5 x 10 @ 135
-Pulldown-
5 x 10 @ 140 on stack
-Preacher Curl-
3 x 10 @ 50
-Kroc Rows-
2 x 10 @ 90
Didnt feel like I had a good lift today. Oh well, shit happens. Tomorrow should be good. I have been smashing my deadlift workouts.
Cycle 3, Wave 3, Workout 2
-Deadlift-
135 x 5
200 x 5
225 x 3
250 x 10 (Went up like air.)
-Squat-
5 x 10 @ 185 (struggled a bit, but I had a big day deadlifting so I guess it is understandable)
Cycle 3, Wave 3, Workout 3
-Bench-
45 x 5
135 x 5
170 x 5
190 x 3
210 x 9 (Did not get the 10th rep)
-Press-
5 x 10 @ 85
-Chest Supported Row-
5 x 10 @ 90
-Skull Crushers-
3 x 10 @ 50
-Face Pull-
3 x 10 @ 9 on stack (Just feeling beat today. Tried to do a finisher set but just didn’t have it.)
-Kroc Rows-
90 x 10
90 x 7
90 x 3
-Pressdown-
Drop set for finisher
Just felt beat today. I didn’t enjoy this lift.
Cycle 3, Wave 3, Workout 4
-Squat-
45 x 5
135 x 5
200 x 5
225 x 3
250 x 10 (Didn’t feel like my form was good on any, but my spotter said I did hit correct depth.)
-Deadlift-
5 x 10 @ 185
Looking forward to the deload week ahead. Lots of school work to do.
Cycle 3, Wave 4, Workout 1
-Press-
45 x 5
45 x 5
85 x 5
100 x 5
115 x 10 (last 2 reps were paused)
-Bench-
3 x 10 @ 135
-Pulldown-
3 x 10 “dead hang type” with neutral grip bars
-Kroc Rows-
90 x 10 each hand (left grip gave out faster than right)
-Preacher Curl-
3 x 10 @ 50 lb ez bar
Cycle 3, Wave 4, Workout 2
-Deadlift-
135 x 5
170 x 5
185 x 5
225 x 10 (Pain in the spot!)
-Squat-
3 x 10 @ 185 (Easy. No pain.)
Cycle 3, Wave 4, Workout 3
-Bench Press-
45 x 5
135 x 5
145 x 5
170 x 5
190 x 10
-Press-
3 x 10 @ 85
-Chest Supported Row-
3 x 10 @ 90
-Skull Crusher-
3 x 10 @ 50
-Face Pull-
3 x 10 @ 9 on stack (last set done to near failure)
-Kroc Rows-
Got 7 @ 90, re-gripped and got 3 more. Repeated for other side.
-Triceps-
Finisher set. Just had fun with these. Did pushdowns drop set, then overhead extensions drop set, then dips to failure for 1 set. Took breaks only while my partner was doing his sets.
Cycle 3, Wave 4, Workout 4
-Squat-
45 x 5
135 x 5
175 x 5
205 x 5
225 x 10 (Felt like sloppy reps and for some reason just felt heavy.)
-Deadlift-
3 x 10 @ 185 (dull aching pain)
Cycle 4, Wave 1, Workout 1
-Press-
45 x 5
45 x 5
95 x 5
105 x 5
115 x 10
-Bench Press-
5 x 10 @ 135
-Pulldown-
5 x 10 @ 140
-Preacher Curl-
3 x 10 @ 50
-Kroc Rows-
2 x 10 @ 95 each hand
Cycle 4, Wave 1, Workout 2
-Deadlift-
135 x 5
185 x 5
205 x 5
230 x 10
-Squat-
5 x 10 @ 185
-Leg Raises-
3 x 10
Cycle 4, Wave 1, Workout 3
-Bench Press-
45 x 5
135 x 5
150 x 5
170 x 5
195 x 10
-Press-
5 x 10 @ 85
-Chest Supported Row-
5 x 10 @ 90
-Skull Crushers-
3 x 10 @ 50
-Face Pull-
3 x 10 @ 9 on stack (The last set was performed as paused reps with a static hold and 3 second negative. On the 10th rep, I did a burnout where I got an additional 10 reps.)
-Kroc Rows-
1 x 10 @ 95
1 x 6/1/1/1/1 @ 95 (Just re-gripped at the bottom. Did both sides in the same manner for each set.)
-Triceps Finisher-
Skipped today. Ended up being pressed for time because of being all beat and tired.
(I didnt feel good about today’s workout. I got all the reps in good form, but it was just grinding type day where everything felt heaiver than normal. I havent been eating or sleeping well and I missed yesterday due to having a lot of exams)
Cycle 4, Wave 1, Workout 4
-Squat-
45 x 5
135 x 5
185 x 5
205 x 5
230 x 5
-Deadlift-
5 x 10 @ 185
In the last week I have gone from 205.4 to 200.4, and I feel like my lifts are suffering. I need to find more time to eat. I’m not used to this “being hungry” thing. 230 felt heavy today for some reason.
Cycle 4, Wave 2, Workout 1
-Press-
45 x 5
65 x 5
95 x 3
110 x 3
125 x 9 (Fuck. I really felt I could get 10, but it just didn’t go up.)
-Bench Press-
5 x 10 @ 135 (Felt a little heavy toward the end.)
-Pulldown-
5 x 10 @ 140
-Preacher Curl-
3 x 10 @ 50
-Kroc Rows-
2 x 10 @ 95 (Felt easy. One more workout with this weight and I will probably go up.)