wave 3, cycle 21
A1 wide pull-ups 5,3,3,3,3,3,3,3
A2 bench 5x135,5x135,3x185,3x225,3x265,285,315,just missed 325
db incline
5x60
5x60
5x80
6x100
15x60
B1 dips 10,10,10,10,10
B2 pull-ups 3,3,3,3,3
Tired. Must sleep.
yesterday
wave 3, cycle 21
100 jumping jacks
A1 rack pull 5x135,5x225,3x315,3x365,3x405,2x455,475,495,525,545 PR
A2 db sldl 5x40,5x40,5x45,5x40,5x40
B1 HS low row 2 plates x5,3 plates x5, 4 plates x5, 5 plates x7, 3 plates x20, 3 plates x10, 3 plates x10
B2 bb sldl 5x225,5x225,5x225,5x225,5x225,10x225
C1 bb lunge 10x65,8x95,5x115,10x135
C2 bb curl 10x65,8x95,5x115,10x135(half reps)
bw = 238
Another great PR to end an enjoyable training cycle. I wanted to get 525 at the minimum. I’m sure I felt my spine compressing. Really can’t imagine what 7,8,900 lbs feels like. All relative I suppose.
Last heavy workout in this cycle. Going back to higher reps starting … tonight! Goal will be 8-12 depending on the week.
Yet another PR? Hah, this is really becoming boring (just being jealous). So, were you stronger than you believed (as Alpha suspected)?
How did you feel this heavy cycle otherways than breaking your PR’s? Was it clearly tougher on your CNS than your higher rep cycles, did you feel more tired or did you perhaps compensate it by sleeping and eating more?
Dude it looks like youve been fucking shit up, nice job!!
yesterday
wave 1, cycle 22
100 jumping jacks
A1 chins 5,5,5,5,5,5
A2 OHP 10xbar,5x115,5x135,5x155,11x175 PR
B1 HS high row 10x2 plates, 10x3 plates, 10x3 plates, 20x2 plates
B2 side raise 10x30,10x30,10x30,20x25
db tricep extension 8x60,8x80,8x90,7x100 PR
5x50 jumping jacks
SCHA-WING! Thrilled to get 11 reps on the OHP!! Felt heavy but solid. These high rep days are a small effort to tame the bodyfat demons for a while. Quick transitions and supersets … although I need to pay better attention to rest periods and REALLY push myself, my pace, and the weights.
[quote]guhkes wrote:
Yet another PR? Hah, this is really becoming boring (just being jealous). So, were you stronger than you believed (as Alpha suspected)?
How did you feel this heavy cycle otherways than breaking your PR’s? Was it clearly tougher on your CNS than your higher rep cycles, did you feel more tired or did you perhaps compensate it by sleeping and eating more?[/quote]
Stronger then I believe … probably. A lot of this is mental. I tore it up again today 
It was actually refreshing to not burn out on reps. Although now it’s refreshing to use lighter weight. Go figure. I actually didn’t feel more tired. Same rest and food. Just a difference in structure. I actually was less sore when doing those low rep sets.
Thanks for keeping up!
[quote]BlackLabel wrote:
Dude it looks like youve been fucking shit up, nice job!![/quote]
Thank you and thanks for stopping by!
yesterday
wave 1, cycle 22
A1 pull-ups 5,5,5,5,5,5
A2 bench 5x135,5x135,5x185,5x225,11x255 PR
squat
10,5,5,5x135
3,3x225
5x275
5x315
belt
10x365
B1 bb lunge 10x70,10x90,10x110
B2 bb curl 10x70,10x90,10x110
bw = 239
Hey man, what’s up?
Are you still training or did you just stop logging it? Hope everything is well.
11/30
wave 2, cycle 22
A1 chin-ups 5,5,5,5,5
A2 OHP 5x115,5x135,5x155,5x175,6x185
back squat
5x10x135
3x3x225
5x275
3x315
belt
3x365
5x385 (solid)
B1 jj’s 50,50,50
B2 chins 6,6,6
B3 side raise 10x25,10x25,10x25
B4 bb curl 8x80,8x80,8x80 (weaksauce)
bw = 237
Feels GREAT to be lifting again. A month off is no picnic. Of course my kitchen is still not done! Crown molding is a beast to get right.
Happy with my performance. Decided to hop right into the second wave instead of starting all over. Plus my numbers fit right in.
12/1
wave 2, cycle 22
A1 wide pull-ups 5,5,5,5,5,5
A2 bench 10xbar,10x135,5x185,5x225,3x255,6x275,11x225
B1 dips 10,10,10,10,20
B2 HS low row 10,10,10,10,16x6 plates
B3 jj’s 50,50,50,50,50
12/7
rack pulls
3x5x135
5x225
5x315
belt
3x365
3x405
3x455
7x475
A1 bb row 5x135,3x5x225
A2 sldl 5x135, 3x5x225
HS low row squeeze reps
10x4 plates
5x5x6 plates
15x4 plates
12/8
A1 chins 6,6,6,6,6
A2 OHP 10xbar,5x135,3x135,3x155,2x175,5x195
B1 db raise 10x20,10x25,10x30,10x35,10x40
B2 chins 8,8,8,6,10
rear raise
3x8x35
15x25
20x25
1/3
wave 1, cycle 23
A1 chins 5,5,5,5,5
A2 OHP 10xbar,5x125,5x145,3x165,9x175
side raise
10x20
10x30
10x40
8x40
10x25
rear raise
10x30
10x40
10x40
chins
8,8,8,8,6
bw =239.5
Feels great to be back … again. I don’t recommend a five week hiatus to anyone. Also started at a new gym. It’s a former Powerhouse. Lots of great equipment but for only $12/month.
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
1/4
wave 1, cycle 223
squat
3x10x135
3x3x225
5x275
3x315
belt
10x345 blah
hack squat
10x2 plates
10x4 plates
10x6 plates
10x6 plates
I was expecting to perform better than this, but what should I expect for sox weeks away.
1/5
20 min bike, 6 miles
A1 reverse lunge 10x50,10x70,10x90,10x110
A2 bb curl 10x50,10x70,10x90,10x110
db curls
5x35
5x40
5x45
5x50
Legs are really sore. Arms are really weak.
1/8
wave 1, cycle 23
elliptical warm-up
started to do pull-ups and the back of my left shoulder felt really funky and weak
bench
10xbar
5x135
5x135
5x185
3x215
2x225
10x245
incline press
5x40
5x60
5x80
shoulder still jacked
incline flye
5x10x30
dips
5xbw
5x35 bw
5x50 bw
5x70 bw
A1 chins 5,5,5
A2 dips 5,5,5
20 min elliptical
Blah. Pressing was decent, but my shoulder had to ruin a potentially good time.
1/10
wave 1, cycle 23
elliptical warm-up
rack pull
5x135
5x135
3x225
3x225
5x325
belt
5x375
10x425
5x455
A1 db sldl 10x60,10x80,10x100
A2 HS low row 10x4 plates,10x6 plates,8x8 plates
15 min elliptical
bw=237.2
I wasted a good ten minutes trying to get the rack setup just right. New gym, new racks. Also, these new bars have zero slack. Must be higher quality than I’ve been used to using I need to trim down my rest times to work on being more awesome.
yesterday
wave 2, cycle 23
A1 chins 1,0,0,3,3,5,5,5
A2 OHP 5xbar,5xbar,3x115,3x115,3x115,3x145,3x165,5x185
seated press
5x50
5x65
ouch
40x10,10,10,10,20
side raise
3x10x30
rear raise
3x10x40
20 min elliptical, level 10
Back of my left shoulder is still feeling funky. For some reason the bb OHP press doesn’t cause any problems, but the seated does …? I can’t fully extend my left arm, or at least straight up. Chins are not right either. Half reps are no problem. Somewhere in the full rep range I lose strength.
yesterday
wave 2, cycle 23
squat
5,5,5x135
3,3,3x225
3x285
3x325
belt
10x365
HS hack squat
5x4 plates
10,10,10,10,20x6 plates
leg extension
10x135
10x180
10x150
10x150
20 min elliptical
Felt really good. Couple reps shy of all time PR and I’ll take that. Hacks and extensions burned something fierce. Hadn’t felt that in a while.
1/16
30 min stationary bike
1/17
wave 2, cycle 23
bench
5xbar
5xbar
5x135
5x135
3x185
3x205
3x235
6x265
incline bench
10x40
10x60
10,10,10x80
12x60
incline flye
10x30
10,10,10x40
30 min elliptical
1/18
dips
5xbw
10xbw
5xbw 35
5xbw 50
8xbw 70
5xbw 90
10xbw 50
bb curl
10x70
10,10x90
db curl
10x30
10,10x40
6x50
30 min elliptical
1/19
45 min elliptical
Like a boss
1/21
wave 2, cycle 23
rack pull
5x135
5x135
5x225
3x275
3x355
belt
3x405
3x455
3x475
5x495
HS high row
10x2 plates
10x4 plates
10x6 plates
6x8 plates
6x6 plates
10x4 plates
HS low row
10x2 plates
10x4 plates
10x6 plates
5x8 plates
6x6 plates
10x4 plates
… later, 20 min tabata’s
bw = 237
1/22
60 min elliptical
increased resistance every 5-8 min from lvl 10
1/28
military
5x95
5x135
3x155
3x175
5x195
seated db press
10x40
10x60
7x80
side raises
10,10,12x30
rear raises
10,10,12x40
30 lb circuit
10 side, 10 rear, 20 overhead
35 min elliptical, lvl 15
bw=238
Great workout. Left shoulder still sketchy. Pullups are out. Trying to get lots of rear work in
… later
35 min stationary bike
1/31
wave 3, cycle 23
back squat
5,5,5x135
3,3x225
3x275
2x315
3x345
belt
8x385
HS hack squat
10x4 plates
10x6 plates
10x8 plates
16 min elliptical, lvl 16
Sweet workout. Closed the gym down.
2/1
75 min elliptical … 700 Cals burned
2/4
wave 3, cycle 23
bench
5,5,5x135
3x185
5x215
2x225
3x245
2x275
2x295
HS wide bench
10x2 plates
10x4 plates
10x6 plates
Cybex flye
10x60
10x120
10x180
25 min Crossramp, 20 incline, 15 resis
bw=236
woot
2/6
60 min crossramp, 15 incline, 15 resiatance, 775 Cals 
2/7
A1 db curls 35x5,45x5,55x5,65x5,50x10
A2 dips 10,10,10,10,20
Preacher cable curls, burn out
15 dips, to failure
60 min elliptical, lvl 15, 655 Cals
2/8
wave 3, cycle 23
rack pull
5,5x135
5,5x225
3x315
5x375
belt
3x425
3x475
3x515 PR
db sldl 5x60,5x80,10x100,12x120
HS low row 3x10x6 plates
20 min crossramp, 16 inc,16 resis
Great pulling. Probably the last real 5/3/1 cycle for a while. Ill be hitting the cardio hard and upping the reps quite a bit.
2/9
A1 alt db press 10,10,10x60
A2 db row 15,10,10x100
B1 side raise 10,10,10x30
B2 rear raise 10,10,10x30 25 presses
45 min crossramp, 16 inc, 16 resis
2/11
bw=235.2
HS hack squat
10x2 plates
10x4 plates
10x6 plates
5x8 plates
5x10 plates
5x12 plates
5x14 plates
5x12 plates
5x10 plates
5x8 plates
20x6 plates
20x4 plates
bb lunges
5x90
5x115
5x135
5x155
35 min crossramp, 9 inc, 16 resis, 455 Cals
Super high volume … a lot more than I realized at the time. Wanted to change it up a little and do just the hack squat as a primary movement. Normally I do the hack squat after 5/3/1 squats. Typically stop/max out at 8 plates. Wow. Really surprised at how much I could do on both exercises.
Skimmed through this log and it looks like 531 treated you well, good work man
[quote]trav123456 wrote:
Skimmed through this log and it looks like 531 treated you well, good work man[/quote]
Thanks! I would probably have better results if my nutrition was in order. As in being able to eat quality and quantity as needed. Use less than perfect nutrition, get less than perfect results. I can live with that.