wave 2, cycle 12
deadlift
5x135
2x2x225
3x285
3x325
14x365 another big PR (9 w/ straps)
db rows
4x60
4x80
4x100
20x110
bw = 227
Wow. Another great high rep workout. Sure is exhausting. I wanted 15, but it was wise to cut it short. The db rows aggravate my elbow a little. I still can still squeeze hard though. Hope I can walk tomorrow 
wave 3, cycle 12
military
20xbar
5x135
3x155
1x175
1x205 (good, fast rep)
0x225 (half way)
0x215 (hit my chin on the way up)
squat
10x135
2x2x225
5x275
3x315
belt
12x345
pull-ups
24xbw
bw = 227
W00t. Another successful cycle. I was trying to get some big pressing numbers but it wasnāt happening. The 225 felt good but was not budging.
Squats have been wonderful the last two cycles. Dipped forward on a couple reps but they were all solid.
Dude your squats just seem to jump.
Great job on everything else as well
[quote]ALKoHoLiK wrote:
Dude your squats just seem to jump.
Great job on everything else as well[/quote]
Well thanks.
I havenāt changed much, just eating a little more.
Well againā¦ reading from front to back on your log you just progress quickly it seems.
Great job bro, I hope to join the 300 bench club soon
[quote]ALKoHoLiK wrote:
Well againā¦ reading from front to back on your log you just progress quickly it seems.
Great job bro, I hope to join the 300 bench club soon[/quote]
Thanks again. It seems like it has taken forever for my training to start clicking. The last couple months have been great.
Iām really just trying to stay ahead of Zephead 
wave 3, cycle 12
bench
10xbar
2x5x135
5x195
3x225
8x245 junk
db incline
6x50
6x70
9x90 almost had #10
dips
5xbw
2x6xbw+50
8xbw+70
20 min elliptical, level 8
bw = 227
Craptastic. Had the worldās worst āspotterā on the bench tonight. All I needed was a lift off but instead got a full hand spot on every lift. Totally threw off my rhythm. My goal was 10. Suck. English was definitely the āspottersā second language. I was trying to stay tight while telling him to not touch the bar. No matter.
Iāll have to check but I think the weighted dips was a PR, and the db incline was almost a PR.
Decided to bump up Cals by another 200, for a whopping total of just under 2700. I know it doesnāt seem like a lot, but I tend to get fat easily.
BIG deadlifting day tomorrow ā¦
yesterday
wave 3, cycle 12
squat, 2x10x135
(right hammie still felt tight)
deadlift
2x5x135
2x3x225
5x295
3x245
12x385 PRRRRRRRRRR
(hands destroyed)
db rows
6x60
6x80
6x100
15x110
wide pups
10,10xbw
Very nice PR/milestone for me. This was my old max about a year ago. I wonāt lie, these were tough. The db rows were fun. Gym didnāt have Oly adjustable dbās, so I had to use one of the mini barbells. Looked pretty funny but got the job done.
bw = 227
yesterday
wave 1, cycle 13
bench
2x5x135
5x175
5x195
12x225 blah
deadlift
5x135
2x2x225
5x265
5x315
6x355
straps
9x355
db sldl
20x40lbs strrretch
db rows
4x60
4x80
20x110
dips
30xbw rep PR
bw = 227
Deadlift flu. Deadlifts thoroughly exhausted me. By the time I got out to my car 30 min later, I was not feeling good. Spewed when I got home. Wife was not too happy.
Really disappointed about bench. My goal was 15 since last time I did 13. I donāt think Iām cut out to do high rep benching. I might jump up 10 lbs next cycle to get the reps down.
Hello Dudes,
Wish you a merry christmas and happy new year to one of the first guy running a 5/3/1 log ā¦with myself!!
When you said hands destroyed on the deadlift, do you talk about the grip on more like pain in your hands. I kind of destroyed the bulbs in my handsā¦to the blood! I got some liquid chalk, it help the grip but doesnt do much to protect the handsā¦
wave 2, cycle 13
military
2x3x115
3x145
10x165 meh
chins
5xbw
3xbw 35
3xbw 50
8xbw 70
6xbw 35
gun show
hammer curlz
10x10lbs
10x20
5x30
5x40
6x50,6x40
I think the rep max calculator would have me down a little. Upper back is still sore from deadlifting.
[quote]crankMAN wrote:
Hello Dudes,
Wish you a merry christmas and happy new year to one of the first guy running a 5/3/1 log ā¦with myself!!
When you said hands destroyed on the deadlift, do you talk about the grip on more like pain in your hands. I kind of destroyed the bulbs in my handsā¦to the blood! I got some liquid chalk, it help the grip but doesnt do much to protect the handsā¦[/quote]
Merry Christmas and happy birthday to you!
My hands were really sore and swollen. I think Iām getting chalk for Christmas, so Iāll have something to compare chalkless to.
12/21
wave 2, cycle 13
squat
2x2x225 this really helps prime the pump
3x265
3x295
belt
15x335
db SLDL
6x40
6x60
6x80
12x100
today
bench
2x5x135 more priming
3x185
3x215
10x235 not bad
deadlift
5x135
2x3x225
3x295
3x335
12x375 w00t
db rows
6x40
6x60
6x80
straps
10x140
bo row
6x30
6x40
10x55 ugly reps
bw = 232 ā¦ huh? Too many cookies, plus I never weigh myself midday
Bench felt good. My goal was 10 and got it. Twelve would have been a nice Christmas present.
Deadlifts were awesome. A gym friend let me borrow chalk on the last set. I rattled off eight straight reps without a problem. Bar felt really good. Chalk DOES make a difference.
I was on Santaās good list this year, so there is probably some nice training equipment under the tree!
Merry Christmas to all!!
nice log dude, nice commitment to keeping it, numbers looking good too.
train hard
adam
yesterday
wave 3, cycle 13
military
2,3x135
3x155
6x175 meh
Everything felt heavy. Iām not too pleased.
squat
10x135
2,2x225
5x275
3x315
belt
10x355
db SLDL
6x40
6x60
6x80
15x100
HS MTS high row
4x80
4x100
4x120
6x150 (stack)
12x100
hammer curls
4x40
8x50
bw = 229
I think Iām on the cusp of illness. Sat on the toilet a lot all day. Been staying up late the last couple nights watching movies ā¦ not enough sleep or food. All good explanations for not feeling very strong. I was able to grind out the squat reps, but it still felt heavy. Military was tough.
I got a new EFS belt, elbow sleeves, and chalk for Christmas. Too bad the belt is a double prong and the sleeves were so tight that my hands were turning purple. Those are being exchanged. I also got Captains of Crush #1. You can never have too strong of a grip!
[quote]adam_medic wrote:
nice log dude, nice commitment to keeping it, numbers looking good too.
train hard
adam[/quote]
Thank you and I appreciate you stopping by.
wave 3, cycle 13
bench
5,5x135
5x195
3x225
5x255 almost 6
deadlift
5x135
2,2x225
2,3x315
OUCH
Crap. Lower back spasm during the last rep of my warm-up set. My hammies were feeling a little tight. Hindsight, I should have warmed up more, worked up to 315 slower, taken more time off since squatting, or all of it. Iāll just redo this day next week. I really wanted to be done with the cycle for this year.
yesterday
deload, cycle 13
db OHP
10x20
10x40
4x70
0x90
7x80
10x60
squat
10x135
15,10x225
explosive pull-up
2x10xbw
db BO raise
10x20
10x30
12x40
Evidently everyone in the area was given a gym membership for Christmas. Wow was it packed. Wave 3 deadlifting tomorrow. Trying to keep my hips and lower back loose.
yesterday
wave3, cycle 13
lots of rolling and stretching
back squat warm-up
5x5x135
deadlift
5,5x135
2,2x225
2,2x275
2,2x315
1x355
belt
1x355
4x395
straps
6x395
dips, slow
yesterday
wave 1, cycle 14
shoulder warm-up
military
2,3,5x135
3x5x160
db flat bench
5x30
5x50
5x70
11x90
chins
3xbw
3xbw 35
3xbw 50
3xbw 70
10xbw
10 min elliptical, level 6
bw = 228
New cycle, new plan. Iām doing sort of a SS set/rep method for upper body this cycle. Maybe test my 1 RM at the end to see if it has improved. Additional bench work on military day, military work on bench day.
Also starting to plan out a diet down for this Spring. Add in small amounts of cardio slowly. Take Calories down, with 1-2 high days/week. Keep all reps at no more than 5 on the top set. Add 2.5/5 lbs every cycle.