Cycle 3, Week 2, Deadlift
BW:226
Deadlift-
235 x3
290 x3
325 x3 + 2
Kroc Rows-
90 x25
Side Bends-
90lb 2x15
Shrugs-
45lb plate per hand x100
Cycle 3, Week 2, Bench
Bench-
135 x3
155 x3
175 x3 + 2
BBB Assistance-
5x5 145
Chins-
BW x50
Dips-
BW x15
Well Im going to be trying something new for my bench days. I’ll still be doing chins and dips, but I’ll be cutting out my bench. I will put in push-ups. I won’t be benching till a can rep out 50 good push-ups in one set. Dave Tate said this in a video I watched. I’ll be doing 100 a day for this week, then upping it each week. We’ll see from there.
Also, I think I will be going to a Elitefts seminar in October with my brother. We are going to try and sign up on Monday when it becomes available.
Cycle 3, Week 2, Squat
Squat-
190 x3
215 x3
245 x3 + 1
BBB Assistance-Box Squat
150 5x10
Shrugs-
45 lb plates x100
Did I misread or did you say you’re eliminating bench altogether for the time being?
[quote]WhiteFlash wrote:
Did I misread or did you say you’re eliminating bench altogether for the time being?[/quote]
No, you read that correctly. On my bench days I’ll be doing push-ups in the gym, extra back work, hit the triceps harder and maybe some arms. Like I said earlier, I won’t start benching again till I can do 50 good push-ups in a row. Something from Dave Tate.
Edit: Thanks for taking the time to post in my log!! Much appreciated!
Cycle 3, Week 2, OHP
OHP-
75 x3
85 x3
95 x3 + 3
BBB Assistance-
60 5x10
Chins-Nuetral Grip-
BW x70
BB Curls-Super Set
40 x50
30 x50
Great session today!!!
Cycle 3, Week 3, Deadlift
Deadlift-
270 x5
305 x3
340 x1 + 4
Kroc Rows-
90lb x30 Right side
90lb x22 Left side
Side Bends-
90lb 2x15
DB Shrugs-
50lb x100
This is the new day replacing my bench day. Working on my tris, chest, and back.
Chins-BW x51
Push-Ups x125… I super-setted these two.
Close Grip BP-
135 x6
140 x6
135 x6…I was gassed from the chins and push-ups so I stayed lighter.
Tricep Extensions-
3x12
BB Curls-
50lb 3x10
Great session, last week of 5/3/1 squats tomorrow.
Cycle 3, Week 3, Squat
Squat-
200 x5
225 x3
255 x1 + 2
BBB Assistance, Box Squat, A little below parallel-
155 5x10
DB Shrugs-
50lb x100
Cycle 3, Week 3, OHP
OHP-
80 x5
90 x3
100 x1 + 5…these felt awesome!! Definitely a PR.
BBB Assistance-
65 5x10
Chins-
BW x56
BB Curls-
60lb 3x6
Cycle 4, Week 1, Deadlift
Deadlift-
240 x5
280 x5
315 x5 + 2
I was feeling good so I went for 400 today. I have never done it before.
335 x1
385 x1
400 x1
Kroc Rows-
90 x15
Took it easy after that 400lb pull.
45lb Plate Shrugs-
x100
Go to 0:50 in for the pull.
So I’ve been super sore since that 400lb pull so I haven’t lifted for like 4 days. Went to the gym today and was going to start my new cycle on squat.
Squat-
180 x5
210 x5
240 x4 …Still not feeling 100% and couldn’t get the reps. I will have to recalculate my training max which is going to be 250. The thing is, when I started 5-3-1, my training max was 250. So I guess that means I haven’t made any progress. Who knows…
I’ll be training again on Thursday and it will be my OHP day. That seems to be progressing very well. It is definitely becoming my favorite movement.
Cycle 4, Week 1, OHP
OHP-
70 x5
80 x5
90 x5 +1
BBB Assistance-
60 5x10
Chins-
BW x60
I am going to be resetting my squat and deadlift. The thing is, my numbers will be back at their original numbers that I started with 5/3/1. I am not sure if this mean that I haven’t made any progress, not sure. My back is still hurting so I will probably start the new squat and deadlift next Tuesday. It all depends on how I am feeling.
Still unable to train lower body.
Cycle 4, Week 2, OHP
OHP-
80 x3
90 x3
100 x3 + 2
BBB Assistance-
60 5x10
Chins
BW x70
Well, after talking to my brother I need to set some goals. First of all, I guess I won’t be competing within the next 4 years. Right now I want to focus on other goals. So here is what I am going to be working toward.
These are short term goals for now.
- I want to get to 240 by Christmas. Right now I am hovering around 228. I know i can do it, but I need to eat the same way everyday. I know how, I just get lazy and I won’t eat properly. That is changing though.
2.Right now my max for DL is 400. Pulled about 2.5 weeks ago. I hurt myself that day so I have been off for about 3 weeks now. Once I get back to it I am going to be pushing myself. So, I want to get 415 by my birthday( January 28)
3.Next is my squat. My max right now is 280. Tried it a few weeks back and could not get it( did 280 in the summer). By my birthday I want to squat 300.
4.Next is my favorite. I want to OHP 135 by Christmas. This is my favorite exercise and this should easily be manageable.
5.Last but not least is physique. Obviously, when you put on muscle your physique will improve. I have a decent physique right now. At 6’5" it is hard to look big and that is where my weight gain is coming in. I want a better physique and that is my long term goal, or life long since I would want to always improve it.
Anyways here are my goals that I have thought of in the last hour or so. I want to get back into lower body lifts next week but we will see. Hopefully I can. All in all, I ready to start working towards these goals.
Cycle 5, Week 3, OHP
OHP-
80 x5
95 x3
105 x1 + 2
BBB Assistance-
60 5x10
Chins-
BW x50
Face Pulls-
3x20
Push Ups-
BW x30
I super setted the push ups and face pulls.
Tricep Pull Downs-
3x20
Overall good session. OHP still improving. Felt tired through some of the BBB and that may be because I didn’t take my Surge Workout Fuel. I don’t know. I think on Thursday I will get back into deadlifting. My back has felt a whole lot better and I think Thursday will be the day.
My training max for DL will be 340. I also probably won’t be going for more than the required reps. I am going to be upping my assistance. My squat training max will be 240. I hope everything goes well Thursday and we’ll go from there.
Skipping deload are a stupid idea. All these aches and pains eventually add up and will keep you out of the gym. A simple de load can prevent that. Going for singles periodically on 5/3/1 is okay but, obviously you went to far.
Another thing is to stick with an assistance template for atleast 2 cycles. You seem to vary it a lot
Disclaimer- i am not an expert, but i have read wendlers book and run his program.
[quote]jtownlax wrote:
Skipping deload are a stupid idea. All these aches and pains eventually add up and will keep you out of the gym. A simple de load can prevent that. Going for singles periodically on 5/3/1 is okay but, obviously you went to far.
Another thing is to stick with an assistance template for atleast 2 cycles. You seem to vary it a lot
Disclaimer- i am not an expert, but i have read wendlers book and run his program.[/quote]
Thanks for the input man and stopping by to post. I am definitely not skipping any more deloads. Going for maxes are always fun but I won’t be doing it for at least 6 months. We’ll see what kind of progress I make. Thanks again for stopping by.
Will be updating BW every morning(that’s if I can remember to).
This Morning: 229.0