Deadlift Workout - October 22, 2010 (Cycle 5, Week 3, even though it now looks nothing like 5/3/1)
Warmup
Hyperextension - (BWx12)x2
Deadlift
135x1
185x1
(225x1)x2
255x1
275x1
315x1
345x1
375x1
405 x miss
…no…fucking…comment…
Just so you know, I’m not on 5/3/1 anymore; I’m kind of doing my own thing now. Just a little decision I felt like making. It had nothing to do with missing 405, by the way. I’m going to try a ME/DE method for deads, and I’ll repost in this log if I ever do 5/3/1 again.
Okay, long story short, went on my own for about a month, wasn’t going anywhere, so, back to 5/3/1. I’m restarting the program and doing it for Zercher squat, CGBP, OHP and deadlift. Monday is Zercher and OHP, Wednesday is CGBP and Friday is deadlift, with conditioning 2x or maybe even 3x a week. It’s all set up and I’m looking forward to making progress again, starting tomorrow (which is actually Sunday instead of Monday :P).
My current PRs are as follows:
Zercher Squat: 325x1, 290x5
Overhead Press: 135x6
Close-grip Bench Press: 230x1
Deadlift: 390x1 (felt easy, good for ~400)
Okay, now let’s try this 5/3/1 thing again…
November 28, 2010 (Cycle 1, Week 1)
Warmup
Supersetted:
Shoulder Dislocations - 2x12
Hip Mobility Work
Two circuits of:
Ten pushups
Five pullups
20 bodyweight squats
Overhead Press
45x5
110x5
120x5
125x8 (PR)
I wanted ten, but I won’t complain.
Zercher Squat
135x5
185x5
220x5
235x5
250x5
These were a lot harder than usual (not surprisingly). My GPP will catch up quickly, though. My shorts also ripped on 235.
Chinup
BWx3
BW+20x3
BW+40x3
BW+60x1
BWx5 (Close grip)
Wanted three with the BW+60 set, but oh well.
Hill Sprints
3x10 Sprints
Back to these bad boys. Felt good. Glad to see that my endurance is still intact.
November 30, 2010 (Cycle 1, Week 1)
Warmup
Shoulder Dislocations - 2x12
Superset:
Pushups - (BWx10)x2
Inverted Row - (BWx10)x2
Close Grip Bench Press
45x3
135x3
160x5 (racked it after the 3rd; forgot that I’m supposed to do five, lol)
170x5
180x6 (Easy PR, paused 6th rep)
Mis-grooved like hell today. Felt pretty easy, but technique wasn’t quite there; shoulders came untucked and the bar was all over the place. Technique, technique, technique!
Dumbbell Row
95x10/10
(125x10/10)x3 (PR?)
Felt harder today. Cheat them up and tried doing them from a deadstop. Probably won’t be going this heavy for a while. Heave-ho!
It was raining outside, so no hill sprints today. No biggie.
Nice PR on close-grip buddy!
Are those DB rows Kroc Rows? Or pretty strict?
[quote]ashylarryku wrote:
Nice PR on close-grip buddy!
Are those DB rows Kroc Rows? Or pretty strict?[/quote]
Thanks. You’ll be seeing more in the near future; that was too easy.
As for the DB Rows…it’s hard to classify. There was some cheating, but not really high rep. I’d just called them DB Rows with some body-English. 
I was actually surprised by how heavy it felt since I’ve rowed it strict before.
December 3, 2010 (Cycle 1, Week 1)
Deadlift
135x5
225x5
270x5
285x5
305x6
Felt weak as hell tonight, so it was waaay harder than it should have been. Lots of time between reps. Working on technique, though.
Stiff-legged Deadlift
(185x10)x4
Form sucked due to fatigue. Couldn’t do 5th set; had to leave.
All in all, this workout had me pissed.
December 7, 2010 (Cycle 1, Week 2)
Warmup
Hip Mobility Work
Shoulder Dislocations - 2x12
Overhead Press
45x3
95x3
120x3
125x3
135x3
Just got my reps in; pre-fatigued from doing handstands at school.
Zercher Squat
135x5
185x3
235x3
250x3
265x3
Again, got my reps it. Harder than usual, but I know what I’m capable of. I’m going to have to change the order of the exercises in order to be able to set PRs. If only I could get a barbell and weights for the house; then I could train 4x/week.
Chinup
BWx8 (w/ rope)
BWx9
BWx4 (Close grip)
Lol, got tired. The rope chins hit the back good. I’m probably going to play around with them.
Instead of sprinting (cold and snow and whatsuchnot), I played around with loading my sandbag onto the roof of my dad’s old truck.
December 9, 2010 (Cycle 1, Week 2)
Warmup
Shoulder Dislocations - 2x12
Close Grip Bench Press
45x3
135x3
155x3
170x3
180x3
190x8 (PR)
Solid PR. Technique felt better but wasn’t feeling fantastic.
Dumbbell Row
(100x10/10)x3
Nice lifting man! I wish I started lifting at your age. You’ve got some pretty good numbers, well at least your DLs and squats are better than mine haha. Keep it up!
Nice work, and solid PR on close grip again
Man, ever since I’ve improved technique on bench, I’ve gotten crazy stronger lol
[quote]ashylarryku wrote:
Nice work, and solid PR on close grip again
Man, ever since I’ve improved technique on bench, I’ve gotten crazy stronger lol[/quote]
Thanks man. I haven’t trained it ever since I started doing real training. Like you, I think that me actually getting a clue on how to bench right was a big catalyst.
[quote]AquaCruzer wrote:
Nice lifting man! I wish I started lifting at your age. You’ve got some pretty good numbers, well at least your DLs and squats are better than mine haha. Keep it up![/quote]
Thanks. And no, I suck. 
December 11, 2010 (Cycle 1, Week 2)
Warmup
Incline Treadmill - Three minutes
Hyperextension - (BWx10)x2
Deadlift
135x3
225x3
285x3
305x3
320x3
Felt weak today.
Stiff-legged Deadlift
(185x10)x5
Hill Sprints
2x11 Sprints
December 13, 2010 (Cycle 1, Week 3)
Warmup
Hip Mobility Work
Overhead Press
45x8
110x5 (Lost balance during this set)
125x3
140x5 (PR)
Not too bad. Felt tired today, but, as John Broz says, the way you feel is a lie.
Zercher Squat
185x5
225x5
255x3
285x1
Clumsy on these today; form wasn’t the bestest evar. It seems like I’m getting stronger in a pre-fatigued state…
Chinup
BWx7 (w/ rope)
(BWx5)x2
Damn, rope chins drain you good. I suck at them, so I’m going to focus on them instead of regular chins.
Did some jump-rope work outside during wind and snow…lol…
December 15, 2010 (Cycle 1, Week 3)
Warmup
Shoulder Dislocations - 2x12
Close Grip Bench Press
45x8
135x5
160x5
180x3
200x1 (paused)
Technique felt like trash, but came back on the last set.
Dumbbell Row
90x8/8
(110x10/10)x2
85x20/20
December 17, 2010 (Cycle 1, Week 3)
Warmup
Hyperextension - (BWx10)x2
Deadlift
135x5
225x5
275x5
305x3
340x5 (Technical PR)
I wanted six. This puts me at a max pull of about 400 give or take…
Stiff-legged Deadlift
(195x10)x5
I’m getting bored of hill sprints, so I tried some clean and presses instead for fun.
Clean and Press
135x11-ish
Lost count. 135 felt like a feather; I was able to just throw the fucker up there, and after a heavy deadlift workout. It’s amazing how 135 is child’s play now.
December 20, 2010 (Cycle 1, Week 4)
Okay, so I couldn’t go to the gym today. I dug out a garbage barbell from my back deck and deloaded my overhead press with that. There was about 100 lbs on the bar and the workout called for 90x5, 95x5 and 105x5, so it worked out okay I guess. However, due to circumstances such as a crap bar and awkward environment, it felt far heavier than it should have. Oh well.
Overhead Press
(100x5)x3
Doing some jump-rope work later…
December 21, 2010 (Cycle 1, Week 4)
Warmup
Hip Mobility Work
Zercher Squat
175x5
195x5
205x5
I experimented with different pullup variations. First, I hit a PR of 10 on the rope pullups, then did 10 regular pullups, some 60 lb chinup negatives and a few pullups while holding on to those things people put their arms through to go hanging leg raises. 
Due to the slippery snow, I can’t do hill sprints and regular sprints don’t kick my ass kick like they do, so I jumped some rope. Probably predominantly jumping rope for the winter.