Trivium's Quest to 4/3/5 (Part 2)

Training Logs
1

EDITED on 5/12/13:
Here is my new training manifesto. I will not fail reps unless that is the intent of the program at that point in time (which it currently isn’t and probably wont be for a while). No more than 10 reps on 5/3/1 sets. I WILL NOT PRIORITIZE ASSISTANCE. I will do no more than 50 reps and no less than 30 on assistance. Each assistance exercise will get 15 minutes to get all 30-50 reps, and no more. For the big lift assistance exercises (Squat/Bench/Deads/Press) I will not exceed 70% of my training max. I will add 5 lbs to upper body lifts, and 10 lbs to lower body lifts monthly. Deloads will be optional and probably wont happen due to how often I have to skip a day here and there due to school and life.

Press (5/3/1 sets) (paused reps)
Pullup (Increasing #'s)
Bench (5x10)
Face Pull (3x10)
Rear Laterals (3x10)
Curls (3x10)

Squat (5/3/1 sets)
Deadlift (5x10)

Bench (5/3/1 sets) (paused reps)
Kroc Row (50 reps)
Press (5x10)
Chest supported row (3x10) (or other misc back movement)
Skull Crusher (3x10)
Smith Shrug (3x10)

Deadlift (5/3/1 sets)
Squat (5x10)

Workout from 3/27/13

Press
5x45
5x95
5x110
5x125
7x140 (99% sure I failed #8 half way up. I know for certain I got 6.)
5x135

Bench
3x20 @ 135
1x5 @ 135 (Done in superslow fashion.)

Pull ups (Various grips.)

7/6/5/5/5/4 (Legs kicked some here and there. I’ll only be upset if I’m not sore tomorrow.)
Shoulder width/mountain climber/medium neurtal/Shoulder width/Close Neurtal

Preacher Curl
3x10 @ 60

Gym closed early. I got kicked out before I could do my face pulls. These will either be made up tonight, or tomorrow with legs. I had to take a week off lifting for exams. Everything got real rough, but school is first. Weighed in at 206 with clothes on, so I lost a little weight. I hope I can get back on track with everything.

2

The last post was from last night. I am about to go to the gym for today. I weighed in at 201.4 (in boxers on an empty stomach in the morning).

3

Yesterday’s Workout

Squat
5x135
5x185
5x225
5x255
9x295
10x225

Deadlift
6x10 @ 205

Face Pull (On lat pull down machine.)
4x10 @ 87.5

Machine Shrug
180x10
250x10
300x5—>250x5—>180x10 (Drop set.)

Rear Delt Raise
15 lb dumbells supersetted with the above shrugs.
10/15/20

Off day today. Weighed in at 201.2 this morning.

4

No lifting today, I am unbelievable sore, have a ton of homework, have to visit some relatives for easter, and an having people over. It’s just not gonna work today.

5

What are your maxes like right now? When do you want to reach 1200 by?

6

[quote]americaninsweden wrote:
What are your maxes like right now? When do you want to reach 1200 by? [/quote]

Thank you for taking an interest in my thread. As usual, any and all advice is welcome here as long as it makes sense haha.

I have no idea what my real maxes look like. I don’t have a spotter to verify my attempts. I know I can easily hit a 900+ lb total.

My goals have shifted from 1rm to 10rm because of this lack of a training partner.

Current bests:
Squat: 295 x 9
Bench: 225 x 9
Deads: 365 x 6

(All with ugly form through a full range of motion.)

If I had to guess what I could hit safely right now, I honestly believe I can do 345/275/405.

My training has been disrupted by school a lot in the last year, and I am not sure how the next year or so is going to play out. The original goal was to get there by January 1st 2014, but I think it would be reasonable that I should be able to hit it by the end of next year due to how messy my time schedule can get at times. I started lifting on January 8th 2012.

7

[quote]trivium wrote:

[quote]americaninsweden wrote:
What are your maxes like right now? When do you want to reach 1200 by? [/quote]

Thank you for taking an interest in my thread. As usual, any and all advice is welcome here as long as it makes sense haha.

I have no idea what my real maxes look like. I don’t have a spotter to verify my attempts. I know I can easily hit a 900+ lb total.

My goals have shifted from 1rm to 10rm because of this lack of a training partner.

Current bests:
Squat: 295 x 9
Bench: 225 x 9
Deads: 365 x 6

(All with ugly form through a full range of motion.)

If I had to guess what I could hit safely right now, I honestly believe I can do 345/275/405.

My training has been disrupted by school a lot in the last year, and I am not sure how the next year or so is going to play out. The original goal was to get there by January 1st 2014, but I think it would be reasonable that I should be able to hit it by the end of next year due to how messy my time schedule can get at times. I started lifting on January 8th 2012.[/quote]
Yea, I feel you on the lack of training partner. Do you have a rack to lift in? I have failed a number of times while squatting and just dumped the bar in the rack. I have also failed benching,not in a rack, 308lbs (140kg) right after coming back from chicken pox (last year) and ended up having to roll the bar off of me, my ribs hurt for a week.
Anyway, your lifts look a lot like mine but I suck at doing a lot of reps. Going for 1200 by the end of the year as well.

8

[quote]americaninsweden wrote:

[quote]trivium wrote:

[quote]americaninsweden wrote:
What are your maxes like right now? When do you want to reach 1200 by? [/quote]

Thank you for taking an interest in my thread. As usual, any and all advice is welcome here as long as it makes sense haha.

I have no idea what my real maxes look like. I don’t have a spotter to verify my attempts. I know I can easily hit a 900+ lb total.

My goals have shifted from 1rm to 10rm because of this lack of a training partner.

Current bests:
Squat: 295 x 9
Bench: 225 x 9
Deads: 365 x 6

(All with ugly form through a full range of motion.)

If I had to guess what I could hit safely right now, I honestly believe I can do 345/275/405.

My training has been disrupted by school a lot in the last year, and I am not sure how the next year or so is going to play out. The original goal was to get there by January 1st 2014, but I think it would be reasonable that I should be able to hit it by the end of next year due to how messy my time schedule can get at times. I started lifting on January 8th 2012.[/quote]
Yea, I feel you on the lack of training partner. Do you have a rack to lift in? I have failed a number of times while squatting and just dumped the bar in the rack. I have also failed benching,not in a rack, 308lbs (140kg) right after coming back from chicken pox (last year) and ended up having to roll the bar off of me, my ribs hurt for a week.
Anyway, your lifts look a lot like mine but I suck at doing a lot of reps. Going for 1200 by the end of the year as well.[/quote]

I’m losing weight because I dont have time to eat right now. I am probably going to have to give up lifting for at least 2 of the next 4 weeks. =[ I have 4 tests this week. I am hoping once I graduate here in a month, Ill have some time. I hope that I can gain whatever I lose back.

My gym has 4 racks, and Ive been going without a spotter for a long time. Its just that regular people don’t understand what a paused press is supposed to look like. You should see the faces that get made when the bar sits there for a second, and some little 140 lb kid is worried he is going to have to try to get 225+ off of my chest haha.

I have been working on lifting explosively as well. It seems to be helping.

My end goal is to total 1200 at 185 lbs. I am currently 199.6 as of this morning.

9

Bench
5x45
5x135
5x165
5x190
10x215 (Spotter said I got #10.)
1x225
1x255
1x275
0x300 (Spotter had to help off chest, but at 3 inches above my chest, the lift was mine.)

Kroc Row
2x20 @ 100
1x10 @ 100
1x5 @ 100

Press
5x10 @ 95 (Struggled here.)

T-bar row machine
3x10 @ 115

Skull Crusher
@ 70 lbs…10/9/5/4/2 (Struggled.)

Started to run short on time, so I had to cut time inbetween some of the sets. Happy with the main lift and 5/3/1 sets. WOuld have liked to hit 300 today, but I repped out, so hope is still there. Overall good lift, and nice way to destress.

10

Workout from Thursday night:

Deadlift
5x135
5x185
5x225
5x315
3x365
2x405 (Tried to hitch up #3 but it wouldn’t go.)
4x365
5x315

Squat
5x10 @ 225

Didn’t go with the 5/3/1 scheduled lifts (which were only supposed to go up to 295). Just wanted to do the work. My hands and back are still sore as hell today, so I may or may not go lift later. By that last set of 315, I just had nothing left to give. I remember going into the set with the intent to get 10, and then I just died haha. I had a terrible stomach ache that day too, so the squats were just miserable.

11

Also, I am considering purchasing a belt and a bag of chalk. Does anyone have any advice? I was looking at belts on EliteFTS and some Inzer products.

12

nice lifting homie, I need to follow this log more as you’re a step ahead of me.

for belts I say get one from bestbelts (if you want double or single prong) or inzer (if you want lever), both are about $70 and come with a lifetime warranty. I had an EFS econo belt but that thing sucked so I sold it. The P2 belts look legit, but they’re pretty pricey.

I got a 10mm from bestbelts and they gave me custom stitching for free, plus they have their mark rippetoe sounding owner give you a call and talk about lifting and life for 45 mins lol.

13

[quote]browndisaster wrote:
nice lifting homie, I need to follow this log more as you’re a step ahead of me.

for belts I say get one from bestbelts (if you want double or single prong) or inzer (if you want lever), both are about $70 and come with a lifetime warranty. I had an EFS econo belt but that thing sucked so I sold it. The P2 belts look legit, but they’re pretty pricey.

I got a 10mm from bestbelts and they gave me custom stitching for free, plus they have their mark rippetoe sounding owner give you a call and talk about lifting and life for 45 mins lol.[/quote]

Hey man. Its great to hear from ya. I havent been able to post in a while because I like to read what youre doin before I make a comment haha. My life has been pretty nuts.

You got any advice on trap/rear delt work?

14

Today’s lift:

Press
5x45
5x95
3x113
3x135
5x150 (No pause. Pissed that I wasn’t disciplined on this set.)
8x135 (Paused.)
5x135 (TNG with a pause and hold slowly down on the last one.)

Pull ups
7/5/5/5/6/3/4/2/3/3/2/2 (No grip changes tonight. The last 4 were supersetted with bench.)

Bench
5x10 @ 135
1x5 @ 135 (Superslow with 2 extra fast reps at the end. I absolutely died here gettin this haha.)

Face pulls
20/18/17 @ 120
Drop set @ 120 10/5/5/5/5

Preacher curl
60 lbs (Failed a lot here so here are the sets)
9 immediately got 2 after
9 immediately got 2 after
8 immediately got 4 after
2

Shrugs supersetted with Rear laterals
Shrug - 100 lb dumbells for 3x10 with holds at the end
Rear Lateral raise - 3x10 w/ 20 lb dumbells

Messy log tonight. Pissed about my 5x150. I should be more disciplined. I had a lot of time though, so that explains the extra work at the end. My back is already sore as hell. My hands are so sore right now it is unbelievable.

Weight: 209.2

15

Up 10 lbs in the last week or so, impressive.

I am looking for 1200 at about 230 and 6’5. I think i am going to test my maxes in about a month hopefully its around that 1100 mark.

16

[quote]americaninsweden wrote:
Up 10 lbs in the last week or so, impressive.

I am looking for 1200 at about 230 and 6’5. I think i am going to test my maxes in about a month hopefully its around that 1100 mark.[/quote]

My weight fluctuates like mad haha. I didnt realize you were so tall man. I’m only 5’9" ish. Are you gonna do a meet when you get there?

17

Squat
5x135
5x185
5x225
3x240
3x275
7x315 (Failed at the bottom of 8.)
7x275 (Failed at the bottom of 8.)

Deadlift
5x10 @ 225
1x5 @ 222

Spotter said my 315x7 was 4 good ones and 3 rough ones, but that I hit depth, so they count for me. The 275x7 was murder. Just didn’t have anything left. Felt good. Didnt really follow the 5/3/1 sets today. Just put weight on the bar and squatted. I figure it will all sort itself out in time. Oddly enough, there was a blood drive at my gym today, and there was this girl that drove me nuts a few weeks ago there with some of her friends. Kinda threw my mind off a bit. My kryptonite has got to be a tie for either women or Jack Daniels.

18

My lower back and legs feel like they’re going to explode today. I dont think I’m gonna try to go.

19

Bench Press
5x45
5x135
5x155
3x185
3x205
7x230 (Spot helped a little on #8.)

Kroc Row
2x20 @ 100
1x10 @ 110
1x5 @ 110 (Yes, the gym got 110 lb dumbbells.)

Press
5x10 @ 95 (Just a struggle. Had to rest pause a little here and there to get the reps. Failed a lot.)
1x10 @ 95 (True rest pause set.)

Skull Crusher
3x10 @ 70 (More like 10/8/2/7/4/2. Lets just call it 30 reps. Failed a lot.)

T-bar row machine
3x10 @ 115 (Made sure to touch chest on all of them. ROM is improving weekly on these.)

No time for extra trap work today. Oh well. Maybe Ill squeeze a little bit in this weekend sometime. I am definitely going to have to stop lifting sometime soon for finals. I have 16 tests and 4 assignments in the next 3 weeks. I am legit scared that I’m not gonna have time to eat and I’m gonna lose weight. =[

Bodyweight: 211.2

EDIT: My lower back was unbelievably sore today. I also felt like I got a better pump in my left side than my right. It may be all in my head, though. I don’t know. Got a terrible quad cramp during presses.

20

Yesterday’s lift

Deadlift
5x135
5x185
5x225
3x275
3x315 (This was supposed to be the top weight on the day, and the third set, but I didn’t feel like reppin out with high reps so…)
3x365
2x405 (Just barely couldn’t lock out rep # 3 at the very top. There is a video of this that I may try to put up.)

Squat
6x10 @ 185

Didn’t do the 5/3/1 sets again, just tried for a rep record with 405. Next week I will. Back is a little sore today. Looking to get some work done today so that I can go tomorrow. Still have to find out how to work traps into my workout.

Weight: 209.0