December 23, 2010 (Cycle 1, Week 4)
Warmup
Shoulder Dislocations - 2x12
Close Grip Bench Press
45x5
125x5
135x5
145x5
Machine Row
185x10
225x6
Did these instead of DB rows for shits and giggles. The numbers are assuming that the base weight equals 45.
Pullups x a few (lol)
Dip
(BWx10)x3
Did these for fun; deloading and whatnot.
Reverse Fly
(35x12/12)x2
Holy shit, now I’m really screwing around.
December 27, 2010 (Cycle 2, Week 1)
I skipped my deload deadlift workout due to holidays and whatnot getting in the way. >:( Last workout as a 15 y/o, too; B-day’s tomorrow. 
Warmup
Shoulder Dislocations - 2x12
Hip Mobility Work
I actually superset that stuff…
Overhead Press
45x8
115x5
120x5
130x5
Weaker than usual. Just got my reps in.
Zercher Squat
135x5
185x5
225x5
240x5
255x5
Chinup
(BW+40x5)x3 (Volume PR, I think :/)
I did a little bit of swimming for the hell of it, too.
December 29, 2010 (Cycle 2, Week 1)
Warmup
Shoulder Dislocations - 2x12
Close Grip Bench Press
95x3
135x3
160x5
175x5
185x5
Felt weak today - did requisite repz.
Dumbbell Bench Press
(55’s x 10)x5
Dumbbell Row
100x8/8
110x6/6
115x6/6
125x6/6
Soon I’m going to have to start bringing duct tape to the gym with me if I want to do DB rows (125 is the heaviest). Strict, btw.
December 31, 2010 (Cycle 2, Week 1)
Warmup
Hyperextension - (BWx15)x2
Deadlift
135x5 (Touch and Go)
225x5
275x5
295x5
315x6
Too easy.
Romanian Deadlift
135x10
225x6 (PR)
240x6 (PR)
260x6 (PR)
First time doing these. They replicate my sticking point nicely, so I’m doing them.
January 3, 2011 (Cycle 2, Week 2)
Warmup
Shoulder Dislocations - 2x12
------superset------
Hip Mobility Work
Zercher Squat
135x5
185x5
225x3
240x3
255x3
270x3
I put zerchers first so I have energy for them, but today sux’d. Felt way heavier than it should have. I was going to try it for 10 reps, but not today.
Overhead Press
120x3
130x3
135x3
Pushed through these rather easily.
Chinup
BWx5
BW+30x3
(BW+40x5)x2 (cleaner form)
BWx5 (pullup)
------superset------
BWx5 (chinup, rest-paused, lol)
Gotta find sum conditioning wurk!!!
January 5, 2011 (Cycle 2, Week 2)
Warmup
Shoulder Dislocations - 2x12
Close Grip Bench Press
(135x3)x3
155x3
175x3
185x3
195x8 (PR)
This was exciting for me, since this was done after doing tons of dips and chinups at school today.
Dumbbell Bench Press
(55’s x 10)x5
Barbell Row
135x8
155x5
190x5 (PR? Let my form loosen up a little from this point on…still pretty strict)
200x5 (PR)
135x20 (1" deficit, under-hand grip, sloppy as hell, but still a PR)
DB Rows have gotten sort of stale.
January 7, 2011 (Cycle 2, Week 2)
Warmup
Hyperextension - (BWx15)x2
Deadlift
135x3
225x3
275x3
295x3
315x3
330x3
Low on energy today…weak.
Romanian Deadlift
225x6
265x6 (PR)
270x5 (PR, missed 6th rep)
January 10, 2011 (Cycle 2, Week 3)
Warmup
Shoulder Dislocations - 2x12
------superset------
Hip Mobility Work
Overhead Press
45x5
95x6
115x5
130x3
145x3 (PR)
It took so fucking long for a bar to free up due to how crowded it was. I had to work in with someone else on the bench, but another bar freed up and I did my sets from 115 from the floor. All of this turmoil had me completely misgroove, and, although I got a PR, I didn’t hit my goal of five reps. Pissed me off. What a bitch! There was no Monday lethargy whatsoever! I was ready to smash goals. >:(
Zercher Squat
145x5
225x5
255x3
285x4
Although I didn’t actually set a PR, this was an important set, because it proved to me that I can still bring it when it comes to the zercher; I’ve been feeling weak on these lately.
Chinup
(BW 55)x5 (PR)
(BW 60)x3 (Tied PR?)
Holy shit, this surprised the hell out of me. My best with 55 was three, rather sloppy reps, but now I do five STRICT at the end of the workout. I need to push this lift more.
No conditioning; it’s late and I have homework to do. Don’t worry, I won’t pussy out; I’m doing it tomorrow. I’m probably just going to move conditioning to off days so I actually have time for it.
January 11, 2011
Some jump-rope today, as mentioned.
January 12, 2010 (Cycle 2, Week 3)
Warmup
Shoulder Dislocations - 2x12
Close Grip Bench Press
(135x3)x3
160x5 (racked after 3rd; forgot to do five reps)
185x3
205x1
Dumbbell Bench Press
(55’s x 10)x5
Barbell Row
155x5
205x5 (PR)
(185x5)x3
Little bit better than last time (form wise).
January 15, 2011 (Cycle 2, Week 3)
Warmup
Hyperextension - (BWx15)x2
Deadlift
135x5
225x5
275x5
315x3
350x5 (PR)
Tweaked the lower back a little on that last set; the bar rotated and it threw me off.
Romanian Deadlift
135x8
185x8
(225x8)x2 (PR)
Decided to take it a little easier on the romanians to give the lower back a break.
January 17, 2010 (Cycle 2, Week 4)
Warmup
Shoulder Dislocations - 2x12
Hip Mobility Work
Chinup
BWx16 (PR)
I wanted to set a PR on the chinups first and foremost.
Then, onto the other stuff
Overhead Press
95x5
100x5
105x5
Zercher Squat
135x5
185x5
295x5
215x5
Pullup
(BWx8)x2
BWx6 (kipping)
Suicide
4x2 (~1 minute rest)
These were done widthwise, so they weren’t full court suicides. I’ll probably do these to replace hill sprints until the snow clears up because they’re just as hard to be honest.
January 19, 2011 (Cycle 2, Week 4)
Warmup
Shoulder Dislocations - 2x12
Close Grip Bench Press
135x5
145x5
155x5
Dip
BWx8
BW+45x5
BW+70x3
BW+90x5 (PR)
BW+95x4 (PR, missed 5th rep)
I wanted to see where I was on dips. Went great, and I’m heavier than I was last time doing them (I think). I know it’s a deload but it couldn’t hurt too much. My head was throbbing for some weird reason.
Barbell Row
(135x10)x5
January 21, 2011 (Cycle 2, Week 4)
Warmup
Some half-assed natural GHRs
Deadlift
135x5
225x5
245x5
265x5
One-Armed Dumbbell Snatch
45x3/3
60x3/3
70x3/3
75x3/3
80x2/2 (PR)
I lowered the 80 pounder to my shoulder and pressed it back up with a hold at the top on each arm after the reps. Just did these for fun.
Suicide
4x2 (~1 minute rest)
Easier than last time.
January 24, 2011 (Cycle 3, Week 1)
Warmup
Shoulder Dislocations - 2x12
Hip Mobility Work
Overhead Press
45x8
95x5
115x5
125x5
135x6 (tied PR, missed 7th rep)
I got it above my head and all, but I just couldn’t quite lock it out.
Zercher Squat
185x5
225x5
245x5
265x5
Chinup
BWx5
BW 60x3 (tied PR)
BW 30x5
BWx5
I wanted five.
January 27, 2011 (Cycle 3, Week 1)
Warmup
Shoulder Dislocations - 2x12
Hip Mobility Work
Close Grip Bench Press
(135x3)x3
165x5
175x5
185x5
Barbell Row
155x5
185x5
205x7 (PR)
Some reps were sloppy. I’d say that I did four good ones.
Dip
BWx12
(BW 40x8)x3
These were tough for some odd reason; I’ve worked up to 95 on this. Meh, I’m not much of a repetition lifter I guess.
Some chinups
About it. Not bad.
January 29, 2011 (Cycle 3, Week 1)
Deadlift
135x8 (Touch and Go, Stiff-Legged)
185x5 (Touch and Go, Stiff-Legged)
225x5
285x5
305x5
320x5
Felt pretty good, actually.
Snatch-Grip Deadlift
225x10
245x10
Some pullups…
Done.
Keep up the solid work, bud! Is this still 5/3/1?
Thanks bro. Yeah, It’s still 5/3/1.
February 1, 2011 (Cycle 3, Week 2)
Legs felt weak today.
Warmup
Shoulder Dislocations - 2x12
Hip Mobility Work
Overhead Press
45x8
115x5
125x3
135x3
140x3
Zercher Squat
225x5
255x3
265x3
285x3
Chinup
(BWx10)x2 (rest-paused second set)
BWx5
Gymnasium was too crowded to do suicides. Meh, I sprinted around in gym class anyway.