3-29-10
DB Shoulder Press:
Lighter sets; I forget exactly.
75x12
80x8
DB Incline:
80x8
90x4 (Lol!)
DB Flat Bench:
70x15
BB Rows:
Lighter sets; I forget exactly.
185x8
205x6
DB Curls:
45x6
50x6
55x6
60x4
Standing DB Tri Ext.:
30x10
35x10
40x8
Felt kinda crappy after the shoulder pesses. The incline was tough as hell. Just going to do DB flat bench after my shoulder presses next time.
Trying to find my grove in the BB rows. Messed around with the form on them today; should go much better next time.
3-31-10
Bench:
95x15
135x10
175x5
215x5
245x3
275x3
295x2
315x1 (Tough, but went up relatively smooth.)
325x1 (Barely)
255x8 (Barely)
Seated BB Shoulder Press:
145x2x12
Chinups:
bwx
bw 10x4
bw 20x4
bw 30x6
bwx9
Facepulls:
100x20
120x15
120x12
EZ Preacher Curls:
65x8
75x6
85x6
95x6
Felt good… except the bench was tough. I’m going to move my grip in from now on. I just feel a ton better, more stable, with a close grip.
4-2-10
Good Mornings:
45x15
95x10
135x6
175x5
225x5
255x5
305x5 (Nice!)
Box Squats:
225x5
275x2
335x1
365x1
405x2
Awesome GM! I’m getting quite stronger on them quickly. I decided to do some squats today; I lowered the box I was squatting onto a good 2 inches. It was a bit high before, now it’s definitely below parallel (will video to verify!).
The squats were pretty tough after the GM’s.
4-05-10
DE Box Squats:
warmup
235x6x2
DB Shoulder Press:
60x10
70x5
75x5
80x10
BB Rows:
135x8
165x5
195x5
225x8
Rushed for time, still feel like I got in a decent workout… well, maybe if I got in some split squats or leg presses or something.
Good enough. PR on the DB shoulder presses. Got my grove back in the BB rows.
4-7-10
Floor Press:
135x5
175x5
215x5
245x3
275x3
305x3
315x2 (Went for 3, but missed the third.)
Seated Shoulder Press:
150x14
150x10
Chinups:
bwx6
bw 10x6
bw 15x6
bw 35x5
Facepulls:
120x3x20
DB Curls:
45x5
50x5
60x5
Uni. Overhead DB Tri Ext:
30x12
35x12
40x10
Uh, pr on the curls? Lol. I laid my feet out in front of me on the floor presses, and didn’t really try for an arch, so these #'s are not comparable to the last time I did them.
Good workout overall; infact… everything is up! (Well, the floor presses are somewhat of a baseline PR)
4-9-10
Deadlift:
135x8
225x5
315x5
365x3
415x3
455x1
495x0 (Eh, not quite. Got caught on my shorts, then my grip gave out!)
Good Morning:
Warmup I forget…
255x10
Standing cable pulldowns:
3x20xplate 7
Well, it’s been a LOOOOOONG time since I did a conventional deadlift. Months. 3 months? 4? Lol. Dumb idea not doing deadlifts for so long.
I had no problem getting it off the floor, but past my knees it just stopped, and my grip was giving me trouble. I’m gonna start doing some rack pulls more often as accessory, and make sure I’m doing a deadlift from the ground at least once a month.
4-12-10
Seated BB Shoulder Press:
75x15
105x10
135x10
155x10
175x8
195x6
DB Bench Press:
75x10
85x10
95x12
BB Rows:
135x5
165x5
205x5
235x5
250x3
EZ Preacher Curls:
ez-bar + 30x5
ez-bar + 50x5
ez-bar + 60x8
Not bad. DB area was packed, and all the benches taken. So I just did BB shoulder presses instead.
4-13-10
That’s right, I’m doing a DE day!
Box Squat:
135x5
225x2
245x6x2
Deadlift:
245x8x1
Rack Pulls:
315x5
365x5
405x5
455x5
405x10
Decline Situps:
12, 10, 8
Felt good. I suck at rack pulls. :-/ Speed was fast on the second half of the sets on deadlift/squat. I’m going to start focusing more on deadlift oriented accessory work on this day, and more squat oriented accessory work on my ME day.
4-15-10
Bench:
warmup…
245x3
265x3
285x5
225x15
DB Shoulder Press:
55x22
55x12
Chinups:
bwx6
bw+15x4
bw+30x4
bw+45x3
bwx9
Facepulls:
130x3x15
Uni. Sup. cable tri ext.:
80x3x8
DB Curls:
45x5
50x5
60x5
Gonna try and slowly work my 5rm up to 300. Next week I’ll do floor presses, then the following try 290x5, and so on.
4-18-10
Shoulder Press:
45x15
75x10
105x10
135x10
155x10
180x6 (tough)
200x0 :-/
Seated cable rows:
plate 14x10
plate 16x6
plate 18x5
plate 20x4
Felt weak as hell. Haven’t eaten much the last week, and have been sleeping… oddly. Generally not feeling particularly great.
Also need to start being more consistent with training; I’m constantly missing days.
4-22-10
Skipped lower body. Uhm. No real good reason for it, actually.
Floor Press:
warm up …
245x5
275x3
305x3
Pullups:
7
10x5
15x5
8
Seated DB Shoulder Presses:
60x18
60x15
Facepulls:
130x18
130x15
Preacher Curls:
ez-bar 30x6
ez-bar 50x6
ez-bar 65x6
Looking good, lots of volume. Just curious, have you put on any size doing this program recently? I’ve been away from a scale for a few weeks, but trying to add 15lbs to 212, then sweat down to 220 for a meet in October. I have started eating macadamia nuts, about a thousand calories in a small snack. I’ll stop rambling, just let me know how the volume training is doing for bw if you can. Thanks
[quote]Volstagg wrote:
Looking good, lots of volume. Just curious, have you put on any size doing this program recently? I’ve been away from a scale for a few weeks, but trying to add 15lbs to 212, then sweat down to 220 for a meet in October. I have started eating macadamia nuts, about a thousand calories in a small snack. I’ll stop rambling, just let me know how the volume training is doing for bw if you can. Thanks[/quote]
I don’t think I do that much volume… do I? Lol.
Yeah, I put on some size judging by the mirror and how my clothes fit, mostly in my arms and shoulders, as I’ve been training them more often recently. My chest grew a bit with the DB presses. But really I’ve been stuffing my face, well, except for the last week or so.
Honestly, I’ve been pretty stagnant since my meet. My deadlift sucks and hasn’t gone anywhere, because I don’t deadlift often enough. My bench sucks, and hasn’t gone anywhere because I think I have weak shoulders, and I suffer from what I believe is shoulder impingement due to an overpowering rhomboid on my right side; only recently has this started to feel better with shoulder dislocates and scapular wall slides, along with doing my facepulls with a neutral grip. Dunno about my squat; I was having left knee issues for a while and those are gone with squatting wider and on to a box, unfortunately, the last few times I’ve been squatting the box was a bit high. I’ve since lowered it; we’ll see how that goes.
I actually just got on here to see where my bench was for reps, while doing 5/3/1 over the summer.
Yeah more volume than me, I am doing pretty similar program and just wondered how it was working out. I just started my log and program, I’ll see where I am in october for my first meet. I need to throw on some size to compete in the220 class though. I may throw in some volume on my ME days, but my conditioning just isn’t what it could be. I am pretty damn smoked after maxing. Why don’t you try a shirt for your heavy bench? Anyhow stay strong
[quote]Volstagg wrote:
Yeah more volume than me, I am doing pretty similar program and just wondered how it was working out. I just started my log and program, I’ll see where I am in october for my first meet. I need to throw on some size to compete in the220 class though. I may throw in some volume on my ME days, but my conditioning just isn’t what it could be. I am pretty damn smoked after maxing. Why don’t you try a shirt for your heavy bench? Anyhow stay strong[/quote]
I’m not interested in using any gear; being strong with outside mechanical aid isn’t something I’m going for. 
Although, with my heavily dominant triceps (my bench grip is basically a close grip), I’d possibly be a better shirted bencher than raw.
I’m still experimenting with how I’m going to structure my training, trying to find what works for me.
4-24-10
Box Squat:
warm up …
325x5
375x3
415x4
455x2
315x10
Hack Squat:
270x8
320x8
360x8
Standing Ab Pulldowns:
plate 7x3x15
Was up all night, did this in the morning. Tired as hell. Drank two spikes before the workout, and man did I end up feeling nauseas.
Nothing great on the squats, but the box is way lower than it was the last time I was squatting.
4-28-10
Bench:
warm up …
225x5
265x3
290x5
235x14
Seated BB Shoulder Press:
145x12
145x10
Pullups:
6
10x5
20x6
8
Facepulls:
140x2x15
Uni. Supi. Cable Tri Ext.:
70x8
80x8
90x6
DB Curls:
50x5
60x4
65x3
Not bad.
5-1-10
Sumo Deadlift:
warm up …
365x3
415x1
465x1
495x0 (Heh. Pathetic.)
Deadlift:
315x1
365x1
415x1
455x1
Meh. Complete crap.
5-2-10
Smith High Incline Shoulder Press: (bar only weighing 15 lbs taken into account)
warm up …
155x8
175x6
195x7
H.S. Bench:
180x8
230x8
270x6
BB Rows:
warm up …
165x8
185x5
200x5
Straight bar tri pushdowns:
170x10
190x8
210x8
Preacher Curls:
ez bar 40x6
ez bar 60x5
ez bar 70x5
ez bar 75x1 (Lol!)
The presses felt great in the smith. My right shoulder was too sore (impingement) to do DB presses, so I tried out the H.S. machine. That felt great, really.
BB Rows were done very strict, holding a bit at the top. I’m doing these pulling from the ground, like a pendlay row.
Much better today than yesterday. 
5-3-10
DE Squat:
warm up …
255x4x2
275x2x2
DE Deadlift:
250x8x1
315x1
Wide Stance Leg press:
10 platesx8
12 platesx8
14 platesx8
16 platesx10