June 19th
Deadlift
1x5 305
1x5 355
1x6 400 PR +2 Reps -I am happy with this considering I still felt like a bag of dicks from Saturday.
Squat (Beltless)
5x10 185
Ab Wheel
5x10 BW
That was it, this was hard and awesome.
Post up some pictures, sexy.
[quote]165StateChamp wrote:
Post up some pictures, sexy.[/quote]
June 20th
Bench
1x5 195
1x5 225
1x8 255 -This isn’t a PR but it isn’t bad. 5/3/1 has been good to my bench in the past, hopefully it does good things this go round.
A1. Overhead Press
5x10 85
A2. One Arm DB Row
5x10 80 -Starting back light on these, I would like to get up to the heaviest dumbbell (140) for 20+.
B1. DB Hammer Curls
3x10 40s
B2. Rope Pushdowns
3x10 50
Facepulls
3x10 35 -Long hold every rep.
June 22nd
So after this session was my Carb Nite, I look the best I ever have, not necessarily the leanest but the best blend of size and leanness I’ve ever had. I decided to switch back to Carb Backloading and try to lose some more fat that way while having more energy, having better workouts, and enjoying my life more than when I was on Carb Nite, which got me to my goal of 220 quickly but got old fast.
Squat
1x5 240
1x5 280
1x6 315
Deadlift
5x10 235
Hanging Leg Raises
5x10
June 24th
Overhead Press
1x3 120
1x3 135
1x4 155
A1. Bench Press
5x10 160
A2. Pullups
4x10 BW -Different grips every set.
1x6 -These last two sets were done hanging from a tricep rope, they were fun but harder so I did two sets so I could still get 50 reps.
1x5
B1. BB Curls
3x10 70
B2. Tricep Pushdowns
3x10 75
Facepulls
3x10 50
June 26th
Deadlift
1x3 330
1x3 375
1x5 425 -These felt good, I probably could have gotten at least one more.
Squat (Beltless)
5x10 195 -I had to hurry this session so I rested exactly two minutes between all these sets, there felt better than last week, strength isn’t the issue here, endurance is.
Ab Wheel
5x11 -Adding one rep per set a week.
June 27th
Bench
1x3 210
1x3 240
1x7 270 -This is close to a PR.
A1. Overhead Press
5x10 90
A2. One Arm DB Row
5x10 90
B1. DB Hammer Curls
3x10 45s
B2. Rope Pushdowns
3x10 57.5
June 29th
Squat
1x3 260
1x3 295
1x5 335 -Wasn’t feeling the best today.
Deadlift
5x10 245
Hanging Leg Raises
5x10
Straight Leg Calf Machine
3x20 2 PPS -Holy shit this make my calves sore, I’m planning on hitting them hard starting now.
June 30th
Overhead Press
1x5 130
1x3 145
1x3 160
A1. Bench Press
5x10 165
A2. Pullups
5x10 BW -Different grips every set.
B1. BB Curls
3x10 75
B2. Tricep Pushdowns
3x10 80
Facepulls
3x10 57.5
July 2nd
Deadlift
1x5 355
1x3 400
1x3 445
Squat (Beltless)
5x10 205
Ab Wheel
5x12
Seated Calf Raise
3x20 2 Plates -Holy shit my calves were still sore and this just made it so much worse.
July 7th
Bench
1x5 225
1x3 255
1x5 285 -This also is close to a PR.
Pushups
1x25 BW -I have a police fitness test this week so I wanted to make sure I could do the minimum pushups.
A1. Overhead Press
5x10 95
A2. One Arm DB Row
5x10 100
B1. DB Hammer Curls
3x10 50s
B2. Rope Pushdowns
3x10 57.5
After this I jogged half a mile on the treadmill, I fucking hate jogging. As a part of my fitness test I will have to jog 1.5 miles in less than 16 minutes which isn’t fast but I want to do it without embarrassing myself so I’m going to be jogging in the mornings all week.
July 7th
Squat
1x5 280
1x3 315
1x3 350
Deadlift (Beltless)
5x10 255
Situps
1x30 -This is a part of my PT test so I wanted to give them a shot.
1x25
July 8th
Overhead Press
1x5 75
1x5 95
1x5 105
A1. Bench Press
3x10 170
A2. Pullups
5x10 BW
Some jogging and shit.
July 10th
Deadlift
1x5 185
1x5 245
1x5 285
Squat (Beltless)
3x10 215
Ab Wheel
5x13
July 11th
Bench
1x5 115
1x5 155
1x5 185
A1. Overhead Press
3x10 95
A2. One Arm DB Row
3x10 100
B1. Fat Gripz BB Curls
3x10 65
B2. Rope Pushdowns
3x10 57.5
Facepulls
3x10 57.5
July 12th- PT Test
I had my PT test for the Papillion Police Department, who has given me a conditional offer for employment. I didn’t do great but I beat the minimum standards. I will have to do this every year and I plan to blow everything out of the water in the future.
Vertical Jump- 24 Inches (Something like that)
Pushups- 28
Situps (1 Minute)- 32
Bench Press- 225
1.5 Mile Run- 12:20-13:10, I don’t remember which, I was fucking tired.
These were all fine for me to pass the minimum standards, in the future I can get up to $600 for good performance on the test and I need to get better at everything (except bench) to get to where I need to be.
July 13th
Squat
1x5 135
1x5 185
1x5 225
Deadlift (Beltless)
3x10 265
A1. Hanging Leg Raises
5x10
A2. Straight Leg Calf Machine
3x20 2 PPS
Max Situps in 1 Minute
18 -Doing these after hanging leg raises affected me even more than I thought.
July 14th
Overhead Press
1x5 115
1x5 130
1x6 150 -Same reps, plus 5 lbs from last wave.
A1. Bench Press
5x10 175
A2. Pullups, 5 Different Grips
5x10 BW
Pushups
3x10 -Doing these right after all the pressing was hard, I tried to keep the rest really short.
B1. Pinwheel Curls
3x10 50s
B2. Tricep Pushdowns
3x10 80
July 17th
Deadlift
1x5 315
1x5 360
1x8 410 PR -I have no idea what my previous PR was for 8 reps but I’m happy to pull over 400 for 8. This is plus 2 reps, plus 10 lbs from last wave.
Squat (Beltless)
2x10 225
add belt
3x10 225 -My lower back was taking a beating so adding the belt helped a lot, I would like to do as many of these without a belt as possible.
Max Situps in 1 Minute
32 -This was with me going nonstop for the whole minute, my abs still felt alright. From here I need to work on going faster so I can get up to around 60 in a minute for my future PT tests.
A1. Ab Wheel
5x14
A2. Seated Calf Raise
3x20 90
July 19th
Bench
1x5 200
1x5 230
1x8 260 +5 lbs from last wave.
A1. Overhead Press
5x10 100
A2. One Arm DB Row
5x10 110
B1. Fat Gripz BB Curls
3x10 70
B2. Rope Pushdowns
3x10 65
Facepulls
3x10 57.5
July 20th
Squat
1x5 245
1x5 285
1x8 325 PR? Maybe?
Deadlift (Beltless)
5x10 275
Max Situps in 1 Minute
34 -New PR.
A1. Hanging Leg Raises
5x10
A2. Other Straight Leg Calf Machine
3x20 Stack
sniff**sniff I smell bacon. LOL.
When do you start officially training to be a po-po? Looks like your strength is still improving.
[quote]novaeer wrote:
sniff**sniff I smell bacon. LOL.
When do you start officially training to be a po-po? Looks like your strength is still improving.[/quote]
Yeah, switching back to 5/3/1 was a good idea, I’ll be using it for a long time.
I received a conditional offer two and a half weeks ago then I had to do a bunch of tests before getting officially hired. I have completed all of the tests and now I’m just waiting for the final word that I’m officially official. Assuming I get officially hired, I’ll be in the academy August 27th- December 7th. It’s the Nebraska statewide academy so it’s a couple of hours away and I get to come home on the weekends.
July 21st
Overhead Press
1x3 125
1x3 140
1x4 160 PR -I’m counting this as my 4 rep PR. After seeing an article on Wendler’s site I started a word document and I’m compiling all of my rep PRs 1-10 for the four lifts.
A1. Bench Press
5x10 180
A2. Pullups, 5 Different Grips
5x10 BW
Pushups
3x11
B1. Pinwheel Curls
3x10 55s
B2. Tricep Pushdowns
3x10 85
Facepulls
3x10 40
July 24th
Deadlift
1x3 335
1x3 385
1x5 430 -I wanted to hit 6 here but I wasn’t feeling 100% today. I might have been able to grind out a 6th but I felt better about shutting it down while I was still ahead.
Squat
1x10 235
add belt
4x10 235
Max Situps 1 Minute
38 -New PR, I went really fast for the first 20 seconds, like around one rep per second, then couldn’t maintain that speed. So, now I just need to maintain 1 rep per second for a minute and I’ll be where I want to be.
A1. Ab Wheel
5x15
A2. Straight Leg Calf Raise
4x20 2 PPS
July 25th
Bench
1x3 215
1x3 245
1x6 275 -The bench almost flipped over on me twice during this set so I got a little screwed up.
A1. Overhead Press
5x10 105
A2. One Arm DB Row
5x10 120
B1. Fat Gripz BB Curls
3x10 75
B2. Rope Pushdowns
3x10 65
Facepulls
3x10 65
To anyone still reading- I found out this week I officially have to job and will begin my training August 13th as a police officer and I go to the academy August 27th. I’m really excited to get started and really excited to be a cop. Being out of town, not having total control over my diet, and having to do a lot of running and other PT stuff at the academy is going to fuck up my training a lot until December 7th but hopefully I will still be able to get four lifting sessions in a week.
A big reason I switched to 5/3/1 is the flexibility it allows so I can continue on the program and continue progressing regardless of what else I might have thrown at me at the academy.
Congratulations. If I ever make it through Nebraska in a car, you’ll let me off for speeding, right? 
[quote]novaeer wrote:
Congratulations. If I ever make it through Nebraska in a car, you’ll let me off for speeding, right? ;-)[/quote]
You and everyone else who says that! No, I’ll assume you have drugs and guns.
July 27th
Squat
1x3 265
1x3 305
1x7 340 PR -I was very happy with this considering my lower back was feeling beat up.
Deadlift -Beltless
5x10 285
Max Situps in 1 Minute
40 -New PR
A1. Hanging Leg Raises
5x10
A2. Seated Calf Raise
4x20 90
July 28th
I Kiefer’s detox diet today with fairly low calories. I plan on running this around two weeks to try and drop some fat quickly before going to the academy.
Overhead Press
1x5 130
1x3 150
1x3 165 -Ties PR, I believe.
A1. Bench Press
5x10 185
A2. Pullups, 5 Different Grips
5x10 BW
Pushups
3x12
B1. Pinwheel Curls
3x10 60s
B2. Tricep Pushdowns
3x10 90
Facepulls
3x10 42.5
July 29th
Fartlek HIIT
6 Rounds of sprints
This was my first time running in a while it sucked but felt good.
July 31st
Deadlift
1x5 360
1x3 410
1x2 455 -The zero carbs is starting to catch up with me as well as all of the BBB volume. I’m switching away from it to the simplest strength template. This will allow me to do higher intensity, lower volume, and more exercise variety.
Front Squat -Beltless
1x10 145
1x10 170
1x10 200
KB Swings
5x20 50
Max Situps in 1 Minute
38 -Can’t PR every session I suppose.
A1. Hanging Leg Raises
5x10
A2. Other Calf Raise Machine
4x20
August 1st
My BW has just been in free fall. I weighed 221 in the morning after weighing 230 July 28th.
Bench
1x5 230
1x3 260
1x3 290 -Shut it down at three good reps.
A1. Incline Bench
1x10 105
1x10 125
1x10 145
A2. DB Rows
5x10 130
Pushups
3x13
B1. Fat Gripz BB Curls
3x10 80
B2. Rope Pushdowns
3x10 70
Band Pullaparts
3x20 Mini
August 2nd
Fartlek HIIT
6 Rounds of sprints -Most of these were uphill, this session really took it out of me. Before this I weighed 220.6.
[quote]VikingsAD28 wrote:
[quote]novaeer wrote:
Congratulations. If I ever make it through Nebraska in a car, you’ll let me off for speeding, right? ;-)[/quote]
You and everyone else who says that! No, I’ll assume you have drugs and guns.[/quote]
What if I offer one or both to you? Will that work?