9-5-09
Bench:
135x8
185x3
215x3
245x3
275x7-2 (Rest paused, unintentionally: partner was like “aww, you could’ve gotten another rep!” so … )
Chinups:
8, 7, 6, 5, 4, 3, 3, 3
Incline Bench:
135x10
145x10
165x10
170x10
175x8
DB Curls:
45x3x8
9-7-09
Deadlift:
135x10
225x6
315x3
360x3
405x10 Hell yeah!
Leg Press:
450x2x10
500x10
540x2x10
BB Row:
135x10
145x10
155x10
165x10
225x7 (Last 2 were ugly ass reps.)
Pinwheel Curls:
50x2x8
60x7
Awesome.
9-11-09
Press:
65x20
105x3
130x3
150x3
165x7 (Tie PR)
DB Rows:
110x2x10
125x8
Seated Shoulder Press:
165x2x10
185x10
DB Curls:
50x7, 6, 5
Triceps Extensions (straight bar on cable machine):
200x2x10
200x9
Less sets on accessory since I got there a little late. Had to haul ass. It sucked. Still had a good workout; no PR on the shoulder presses though. :-/ Who cares. 
9-23-09
Squat:
135x10
225x3
275x1
315x1
365x1
405x1
455x1
425x2
405x2
Good Mornings:
225x3x5
Missed some days; was sick.
9-25-09
Bench:
95x10
135s5
185x3
235x1
285x1
315x2 paused!
295x2 paused, failed on third. Huge strength drop off, lol.
Seated Cable Rows:
plate 16x8
plate 14x2x10
supersetted /w
CG Bench:
225x8
225x7
225x6
I’ll resume my regularly scheduled programming (5/3/1) after my meet.
9-28-09
Deadlift:
135x10
225x5
315x1
385x1
425x1
495x1
465x2
425x2
445x6x1
Facepulls:
180x10
200x2x10
DB Curls:
50x9
50x5
50x6
Mmm. 5 plate deadlift.
9-30-09
Bench: (all paused)
135x10
185x3
225x1
250x1
285x1
320x1
325x1 Followed down/press/rack commands
330x0 Followed down/press, and no rack command, because I missed it! 
Seated Cable Rows:
plate 15x3x10
CG Bench:
225x2x8
225x10
Bench went decent. Partner punished me with a long pause. Think I can hit 330 at the comp.
Bodyweight is 226 – not sure if I want to try and lose 7 lbs … ? Maybe I’ll just suck it up and be in the 242 class.
10-2-09
Squat:
135x5
225x7
275x3
325x1
365x1
405x1
465x1
425x4x1
435x1
Just squats. 465 was rough, almost missed it! I thought I cut it high, but my partner insists I hit depth. 
Singles afterwards felt good.
10-6-09
Bench:
135x5
185x3
235x2
290x1 long pause
Incline Hammer Strength:
2 plates/sidex3x10
Tricep Rope Pushdowns:
180x10
180x12
150x15
Seated Cable Rows:
plate 16x3x7
Cuban Presses:
45x3x15
DB Curls:
50x3x5
Last upperbody workout. Worked up to bench opener; spotter commented on how “easy” it was, and wondered why I was only doing 1.
Looked through your log man. Impressive gains. How many weeks in total did you get those gains on your deadlift? Looks like it was all from the 5/3/1. Deadlifting is something I’m really trying to bring up, and looks like your blastin it.
[quote]rasturai wrote:
Looked through your log man. Impressive gains. How many weeks in total did you get those gains on your deadlift? Looks like it was all from the 5/3/1. Deadlifting is something I’m really trying to bring up, and looks like your blastin it.[/quote]
I’ve been doing 5/3/1 since may or so. I did 3 and a half cycles (got sick, and started doing some ME stuff). So it’s been a while since my 415x5, maybe 460 as a max? I figure I’m good for 505 as a max. Not bad I guess, considering I’m way beyond my beginner gains. Deadlifting has always kinda sucked for me, but 5/3/1 certainly brought it up. I honestly think I could’ve gained more; the summer was a huge high stress time for me (relationship, job, and school issues).
Looking forward to kicking some more ass doing 5/3/1 after my meet. I definitely think it can take me to a 6 plate deadlift.
10-7-09
Deadlift:
135x5
225x3
315x6x3
Facepulls:
150x3x20
Pinwheel curls:
60x3x5
Did some “speed” deadlifts. Felt pretty good doing them. Very easy.
10-9-09
Squat:
135x6
225x5
255x5
275x5
295x5
315x5
Hit a bench single for 245 (just for the hell of it, partner was benching). Did one set of step ups, some BB curls in the squat rack (bite me), and a set of cuban presses. Nothing really of note; just screwing around.
10-12-09
Bench:
95x15
135x10
175x3
235x3
280x2x3
300x2
Seated Cable Rows:
plate 17x3x5
plate 12x20
H.S. Incline Machine:
2 plates/sidex3x10
BB Curls:
85x3x10
Uhm. Ok, THIS is my last upper body workout. Singlet came today. I look sexy in it. And yes, I curled in the squat rack; bite me.
10-18-09
Powerlifting meet: Northeast USAPL Regionals. Video’s are coming!
Squat:
395 easy, 3 whites.
425 easy, 3 whites.
468 not so easy, 3 whites. 3 lb PR.
Bench:
280 easy, 2 reds - head off bench, foot moved.
303 easy, 3 reds - didn’t wait for start command
325 easy off chest, tough lockout on right side. 3 whites. Tie PR.
Deadlift:
405 way easy, coulda opened heavier than this, but whatever. 3 whites.
451 easy, 3 whites.
507 missed it at lockout, weight pulled me forward. possibly because of left glute injury.
Total:
1244
Weighed in at 103kg, with my street clothes & shoes on. Lifted in 242’s. Came in first place in collegiate division - because I was the only one in it, heh!
Had an awesome time. I was pumped as shit when I got the 3 whites on my third bench attempt.
10-21-09
Bench:
135x15
175x8
200x3
225x12 (or more, wasn’t really counting)
245x10
Chinups:
3x7
BB Curls:
90x3x10
Shrugs:
225x10
315x10
405x10
405x8
Kinda doin’ whatever this week. Next week I’ll start something structured.
10-26-09
Starting Sheiko. Using the 13 week plan laid out here: https://www.tmuscle.com/portal_includes/articles/2008/Sheiko13weekworkout.html
Bench:
170x5
205x2x4
240x2x3
255x5x3
Squat:
235x5
280x2x5
325x4x5 (Holy shit, these were hard! lol! Left knee/calf pain/weakness came back )
Bench:
170x6
205x2x6
220x4x6
Seated Rows: (swapped for DB Flies)
plate 14x2x10
plate 12x3x10
Good Mornings:
175x5x5
BB Curls:
100x2x6 (Forearms were hurting; didn’t have my wrist wraps which seem to help quite a bit.)
EZ Curl bar:
100x6
Uh, the squats kicked my ass BAD. Way deconditioned. My left knee/calf pain/weakness came back.
10-28-09
Deadlift:
245x3
300x2x5
345x2x3
370x3x3
Bench:
180x5
215x5
230x4x4
Dips:
bwx5x8
Rack Pulls (just below knee):
245x3
300x2x4
345x2x3
395x3x3
Lunges:
35x2x10
20x3x10
Felt pretty good today, despite running into some dude who was intent on starting a fight with me; fortunately nothing “happened.” I was very sore from the first workout, but that all went away. Lunges felt good, but kicked my ass. I was sweating profusely. Very humbling.
10-31-09
Missed yesterday.
Gym closed early tonight. And I drank a spike + surge workout fuel. Fantastic.
Restarting program on monday.
11-3-09
I know, I know. I shoulda went yesterday. Meh, guess I’m going two days in a row. Gotta get serious again!
Bench:
185x4
205x3
240x3
255x4x3
Squat:
235x5
280x5
325x4x5
Bench:
170x6
220x2x4
240x4x4
Seated Row:
plate 13x5x10
Good Morning:
175x5x5
BB Curls:
80x12
75x12
Left side of knee/calf feels a little funny, not as bad as last week though. Last set of bench felt particularly good; very smooth, controlled. Last set of squats felt the same.