April 15, 2011 (Cycle 5, Week 4)
Warmup
Reverse Hyper - (BWx15)x2
Deadlift
135x5
225x5
275x5
Meh, felt decent today. All the reps felt pretty fast.
Hyperextension - (BW+45x20)x3
------superset------
Pallof Press - 3 x some
Reverse Hyper
(BWx15)x2
Also tried out some block pulls with 275, too. Not of much use though since it’s tougher off the floor for me…
April 18, 2011 (Cycle 6, Week 1)
Warmup
Hip Mobility Work
Reverse Hyper - (BWx15)x2
Zercher Squat
135x5
225x5
255x5
275x5
290x4 (somehow missed 5th rep)
290x1
All of the sets felt great, which made me overconfident and I took less time between sets. I also misgrooved horribly with an off-centered bar. These two things made me unsuspectingly actually miss the 5th, lol. Came back and got my 5th rep in, though.
Romanian Deadlift
225x5
275x5
295x7 (PR, lost grip)
I didn’t really keep my lower back as straight as I should have on a couple of reps because I’m evidently not used to RDL’s. 
I usually don’t use chalk for anything under 300 lbs, but I did here since I’m holding onto the bar for the whole time. Nevertheless, my grip gave out haha. Would have had an easy ten in me if it wasn’t for that. Funny how I never have a problem with heavy conventional pulling grip-wise, but I do with RDL’s.
Pallof Press
2 x some
Reverse Hyper
(BWx15)x2
Did ten hill sprints when I got home; nothing crazy, just for the sake of doing them.
Today was a good day slightly off-set by a few fuck ups on my part. 
I find that my grip seems to go hiding in a cave whenever I do RDLs, but seems to show up during regular pulling. So you’re not alone haha. I have a feeling that it’s because RDLs probably take longer…I think.
[quote]AquaCruzer wrote:
I find that my grip seems to go hiding in a cave whenever I do RDLs, but seems to show up during regular pulling. So you’re not alone haha. I have a feeling that it’s because RDLs probably take longer…I think.[/quote]
Yeah, RDLs are a constant-grip tester (i.e. you hold the bar from beginning to the end of the set). Whereas regular deadlifts, if you do your reps form a dead start, your grip gets a little break between reps. My grip is always weaker on RDLs than regular deads.
Solid session though, Justice! Haha, I prefer that over dude, man, BRO, bud, buddy, son, breh, broski, bronameth . . . . I could go on for a while lol.
Solid zercher and RDL numbers Justice! Do you take the weight from a rack for the zerchers?
[quote]ashylarryku wrote:
[quote]AquaCruzer wrote:
I find that my grip seems to go hiding in a cave whenever I do RDLs, but seems to show up during regular pulling. So you’re not alone haha. I have a feeling that it’s because RDLs probably take longer…I think.[/quote]
Yeah, RDLs are a constant-grip tester (i.e. you hold the bar from beginning to the end of the set). Whereas regular deadlifts, if you do your reps form a dead start, your grip gets a little break between reps. My grip is always weaker on RDLs than regular deads.
Solid session though, Justice! Haha, I prefer that over dude, man, BRO, bud, buddy, son, breh, broski, bronameth . . . . I could go on for a while lol.[/quote]
How about bro-tron-amator 2.0? Lmfao. Thanks Adam.
[quote]Blaze_108 wrote:
Solid zercher and RDL numbers Justice! Do you take the weight from a rack for the zerchers?[/quote]
Thanks man. No rack (that’s why I do them :P); they’re done from the floor and paused on my shins.
April 20, 2011 (Cycle 6, Week 1)
Warmup
Reverse Hyper - (BWx15)x2
Shoulder Dislocations - 2x12
Before push pressing, I wanted to see where I was at with my bench press. My goal was to do 225 for reps.
Close Grip Bench Press
(135x3)x3 (staggered with pullups)
165x3
185x3
205x2
215x1
225x1 (missed 2nd rep)
This was odd, because the first rep felt really strong. I put up a fight with the second rep, but it stalled about half way up. I brought it down rather high on my chest, so I probably mis-grooved, and leg drive may have been off due to sore hamstrings. But whatever; no point in making excuses or pondering over it. At least I got 225 easier than ever today.
Push Press
135x5
140x5
145x5
Didn’t bother to warm up. Strained my left rhomboid on the 135 set. It’s happened before…no big deal, honestly. Note to self: don’t bench heavy and push press in the same workout. Sets were staggered with moar pullups, which were really speedy.
Reverse Fly
(40x15)x2
Done. Overall, pretty lousy workout. Going to rest up. I’ve decided to adopt that 5/3/1 Powerlifting template for deadlifting. This week, I’m going to do the reps and then work up to 405 for a single. Should be pretty easy.
I’m thinking about cycling in barbell rows with 5/3/1, but I don’t know how I’d work in a lot of quality pressing, especially with only training 3x/week. Lol, what do you guys think?
[quote]xjusticex2013x wrote:
[quote]Blaze_108 wrote:
Solid zercher and RDL numbers Justice! Do you take the weight from a rack for the zerchers?[/quote]
Thanks man. No rack (that’s why I do them :P); they’re done from the floor and paused on my shins.[/quote]
Definition of badassery.
As for you question about incorporating BB rows. You could always do away with the socially constructed idea of a 7 day week and just create your own version of a week. Where one week consists of you doing each of your main 5/3/1 movements once a week. I hope that made sense.
[quote]AquaCruzer wrote:
[quote]xjusticex2013x wrote:
[quote]Blaze_108 wrote:
Solid zercher and RDL numbers Justice! Do you take the weight from a rack for the zerchers?[/quote]
Thanks man. No rack (that’s why I do them :P); they’re done from the floor and paused on my shins.[/quote]
Definition of badassery.[/quote]
Who am I, Jim Wendler?
Ha, ha…thanks man. I’ve noticed that I’m always making training harder for myself. Besides the zercher example, I take the weight from the floor when I push press, I bench with a close grip, and I never use a belt for deadlifting. I’d probably be full squatting if I had a rack, too. I guess that I’m just that kind of guy that likes doing what’s tougher (not that other lifting methods are easy!).
[quote]AquaCruzer wrote:
As for you question about incorporating BB rows. You could always do away with the socially constructed idea of a 7 day week and just create your own version of a week. Where one week consists of you doing each of your main 5/3/1 movements once a week. I hope that made sense.[/quote]
Well, the latter is what I’ve pretty much been doing, I think haha. But as I said, I can only train 3x/week, unless I purchase a quality bar and plates.
I’m honestly having a dilemma with upper body lifting. I want to train bench, but I also want to train push press.
I want to train bench mainly to build a big bench (obviously) and to compete with some other guys on here. >:D I also figure that if I ever do a meet (which I will), that I’d better be training bench. Oh yeah, and my chest looks like shit. 
On the other hand, I want to train push press because it’s fucking awesome and I figure that it will help with upper body lifting in general anyway.
I also want to cycle in rows to strengthen my upper back more so that that common weak point is a strong point. Not that it’s particularly lacking (in fact, I think that’s a relative strong point), but if I make it as big and as strong as possible, than it can’t hold me back, and that’s one less thing to concern about.
Meh, I’ll probably just cycle in barbell rows on my upper days, after bench or push press. I’ve obviously done a good bit of rowing in the past, but not on a consistent basis such as with the likes of 5/3/1, so I’m curious as to the outcome.
Edit: Damn, sorry for the wall of text.
I’ve heard of people doing pushpress/MP and deadlift the same day when doing 3x week. I would just give that a shot, I’m sure you’d be fine.
Haha no worries. I pretty much share all of the same sentiments. I’d do what ashy suggested. I know a few times I’ve had to cram a push presses and squats together and it wasn’t too bad.
I’ve done something like that before, Adam. I found it rather annoying TBH since the second lift was usually kind of lame because I was pre-exhausted by the first. I just didn’t like doing that. I’ll probably just keep training overhead for now and work in more rowing.
April 22, 2011 (Cycle 6, Week 1)
Warmup
Reverse Hyper - (BWx15)x2
Deadlift
135x5
225x5
295x3
325x3
345x3
365x3
I was going to do (405x1)x3, but my hamstrings were still sore somehow from Monday. My legs were pretty shaky and it was just hard. My back also wasn’t agreeing with deads (it rounded, I think).
This is seriously frustrating the hell out of me; I haven’t hit an actual deadlift PR since January. Why have I been so damn tired this week? Fuck…
Barbell Row
135x5
(185x5)x3
These were, not surprisingly, weak.
Arched Back Good Morning
45x8
95x8
(115x5)x2
I’m going to try doing these to strengthen my lower back and doing just singles to emphasize form and get my lower back to stop rounding and subsequently bitching, because I don’t see myself getting anywhere doing what I am now. I want to work in heavy singles still to teach my body to maintain proper alignment with heavy loads.
Does anyone have any advice? Because I could probably use it.
April 23, 2011
Chinup - (BWx10)x2
------staggered with------
~100 jumps on jumprope
You know, I’ve been thinking lately about training. Back in early 2010, I went from 315 to 350 in the deadlift in just a couple of months. That was probably the fastest rate of progress I’ve made on the deadlift. What I was doing then obviously worked for me. What did I do? Lifted heavy a lot lol. I would just load up a heavy weight one week and do it for as many reps as I could (which was about 3 - 6), and the next week I’d max. Obviously, maxing twice a month would probably not be a good idea, but I seemed to make the best progress when I cared the least. I’m thinking that I’m going to do that, but with light pulling in between heavy weeks, and heavy zerchers in the weeks with light deadlifting. So I’d basically be alternating heavy deadlifting and heavy zerchers each week. I could do that, I think…why not?
April 25, 2011 (Cycle 6, Week 2)
Warmup
Reverse Hyper - (BWx15)x2
Hip Mobility Work
Zercher Squat
135x5
225x5
275x3
295x3
315x4 (PR)
Sets felt rather heavy coming into it, but I hit a PR and I’m happy about it. It’s odd; whenever things aren’t really feeling great, I hit a PR on these.
Hill Sprints
2x12
My 5/3/1 cycles are really starting to catch up with me. After this cycle, I may just do 5/3/1 for CGBP and alternate heavy DLs/SQs each week. I really think that that will work good for me.
Interesting you say about deadlift PRs - I put 40kg (90lbs) on my deadlift in a month by maxing each week, either with max singles or occasionally max reps 5/3/1 style. That was the fastest improvement on any of my lifts ever. But i’m weaker than you and I was eating like crazy so make of it what you will!
Hope your back feels better dude.