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Friday October 21st, 2010
BW: 187.2lb Squats mobility bar x 5 100lb x 5 125lb x 5 150lb x 3 175lb x 5 200lb x 5 225lb x 5 (+5) 135lb,135lb,145lb,155lb,155lb 5x10 Wow, tough squat day. Felt pretty good about it. It puts my theoretical max over 300lb again. Nice. I am fricken itching for the day when I actually put up over 300lb.... Hamstring Curl 40lb x 10 50lb x 10 60lb x 5 Thoughts Week 3 felt pretty successful overall. Feeling better each day. IW |
Oh god the DOMS! Ah!
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Monday October 25th, 2010
BW: 187.0lb Bench bar x 10 80lb x 5 100lb x 5 120lb x 3 150lb x 5 165lb x 3 185lb x 1 (+9) 135lb,135lb,145lb145lb,155lb - 5x10 Made some pretty good increases in 3 weeks. I will be moving my bench up more than 5lb this month. Chin ups bw x 5,5,4,3,3 A small improvement here... Thoughts Another good workout. IW |
Here is a question regarding the 5/3/1 if anyone is still reading this... lol
Since I injured myself... I had to start pretty low with the weight and the strength has been coming on quickly now that iIm recovering. I figured I would have to add more than the regular increment to my bench and MP (most affected lifts by my injury). So, I decided a good way to go about it would be to pick a max that puts week 1 at 10 reps or less with my theoretical max moving up a little bit. Using this method would jump my max (for calculating the percentages in the 5/3/1 from 215lb this cycle to 245lb next cycle. It just seems huge considering you're supposed to use 5lb increments or *maybe* 10lb. However, this is obivoulsy a bit of a special case being that I am coming out of an injury. The theory behind my thoughts is that doing much above 10 reps probably isn't helping me too too much in the end. What do you think? IW |
Tuesday October 26th, 2010
Deadlifts mobility 60kg x 5 75kg x 5 90kg x 3 112.5kg x 5 127.5kg x 3 142.5kg x 1 (+7) 90kg,90kg,100kg,100kg,105kg - 5x10 DB Side Bends Lost motivation. Deadlifts really wipe me out...especially 1.25hrs of them. Thoughts Another decent day. IW |
Thursday October 28th, 2010
Military Press bar x 6 65lb x 5 85lb x 3 100lb x 5 115lb x 3 125lb x 1(+9) 85lb,90lb,95lb,100lb,105lb - 5x10 Well... I accidentally did 122.5lb for my rep max by having a 5lb on one side and a 2.5lb on the other ... oops. Lol it felt a bit off but I not much so I just kept going. I think I could have gotten another rep so I'm just going to count it. DB Row 70lb x 10 75lb x 10 75lb x 12 Thoughts This was a very rushed workout. I had to do it over my noon hour from work (I was a bit over ... oops lol). Feels nice to break up the day though. IW |
Friday October 29th, 2010
BW: 189.0lb Squats mobility bar x 5 100lb x 5 125lb x 5 150lb x 3 195lb x 5 215lb x 3 240lb x 1 (+7) 135lb,140lb,145lb - 3x10 I got a small increase again today. Was shooting for 9 but 8 will do. My legs didn't feel solid going into the gym. I dunno what was up. Hamstring Curl nadda - I think I'm going to try pull throughs next cycle Thoughts My first complete rehab cycle has gone well. Hopefully I can keep it up next month IW |
Tuesday Nov 2nd, 2010
Deload Week BW: 188.8lb Incline Bench bar x 10 85lb x 5 115lb x 5 135lb x 3 Flat Bench 95lb x 10 115lb 3x10 135lb x 10 Used incline to start because it was available. Why not? It's just deload week. Deadlifts 60kg x 5 75kg x 5 90kg x 3 Deadlifts 70kg 5x10 Superset with... Hanging Leg Raises bw 5x8 Been a while since I've been able to do leg raises. Thoughts Deload week is boring. IW |
Well shit ... thurs/friday I was quite sick and saturday/sunday I've been on the way up but not 100% yet.
This week is going to be a bit fucked because the gym is closed thursday and I may be going home for the long weekend ... Not sure how to proceed yet. IW |
Monday Nov 8th, 2010
BW: 186.6lb Bench bar x 10 95lb x 5 115lb x 5 135lb x 3 145lb x 5 165lb x 5 190lb x 5 (+5) 135lb,140lb,145lb,150lb,155lb - 5x10 I had to move my bench "max" up 25lb to get week 1 to 10 reps or less. I guess that's what happens when you're recovering from an injury. Chin ups bw x 5,5,5ish,4,3.5 These are creeeeeeeping back up. Sllllloooooowwwwwly. Thoughts A good workout considering I am still sick and have been sick for 5 days now. I'm mostly better now but some head cold left. IW |
Get better Dub!
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Tuesday November 9th, 2010
Deadlifts mobility 60kg x 5 80kg x 5 100kg x 3 105kg x 5 125kg x 5 135kg x 5 (+6) 90kg,95kg,95kg,100kg,100kg - 5x10 Superset with... Hanging Leg Raises bw 5x9 Thoughts Deadlifting while sick ... boo. IW |
Thanks Hits, I'm working on it.
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Wednesday November 10th, 2010
BW:188.2lb Military Press bar x 6 65lb x 5 75lb x 5 95lb x 3 95lb x 5 115lb x 3 125lb x 1(+10) 95lb,100lb,100lb,105lb,105lb - 5x10 DB Row 75lb 5x12 Thoughts Not a bad workout. My calluses were killing me though. IW |
Friday November 12th, 2010
Squats mobility bar x 5 95lb x 5 135lb x 5 155lb x 3 175lb x 5 200lb x 5 225lb x 5 (+6) 135lb,135lb,145lb,145lb,155lb 5x10 Pull Through I'm looking for a good instructional vid on this exercise. I've never done it before. Anyone? Thoughts Sickness is *still* dragging me down. It's not bad enough to stop me from going by it's really dragging down my motivation. IW |
The DOMS over the weekend and today has been ridiculous. I can't believe how sore my legs still are.
IW |
Monday November 15th, 2010
BW: 188.6lb Bench bar x 10 95lb x 5 115lb x 5 135lb x 3 155lb x 3 175lb x 3 200lb x 3 (+3) 135lb - 5x10 Big time drop from last week. Chin ups bw x 5,5,4,4,3 Lat Pull Down 60kg x 12 I did this just to get a few more reps to hopefully help my chins out. Thoughts Well today was bad. I must still have some sort of sickness because my legs are still *really* sore from squats on friday and I couldn't bench worth a sh!t. Sh!tty day. IW |
Tuesday November 16th, 2010
Deadlifts mobility 60kg x 5 80kg x 5 100kg x 3 110kg x 3 130kg x 3 145kg x 3 (+6) (319lb) 100kg - 5x10 Superset with... Hanging Leg Raises bw 4x10, 1x8 Thoughts I got 10 hours of sleep last night and it really helped. Today felt so much better than yesterday. I managed a pretty decent pull today. IW |
Wednesday November 10th, 2010
Military Press bar x 6 65lb x 5 75lb x 5 95lb x 3 105lb x 3 120lb x 3 135lb x 1(+8) 95lb,100lb,100lb,105lb,105lb - 5x10 DB Row 80lb 4x10 Thoughts Not sure what happened on monday but I seem to have pulled it together again for the other days. IW |
Those BBB sets have gotta be tough Dub, even at low intensity 50 reps of deadlifts must suck.
For pullthrus just look for Cressey or someone doin em on youtube. Keep on truckin mate |
50 reps of deads and squats is killer. Doesn't help that I superset my ab work on deadlift day ... hanging leg raises .. talk about grip work!
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Friday November 19th, 2010
BW: 191.2lb ... whoa ... went up 3lb in a week. Squats mobility bar x 5 100lb x 5 125lb x 5 150lb x 3 195lb x 3 210lb x 3 240lb x 3 (+2) 135lb,145lb,155lb - 3x10 Had another sh!t day ... I dunno what happened. This week has been majorly up and down for me. Pull Through playing around - 5x10 Thoughts Well this was Friday's workout but I didn't get to posting it until today. It was a very lack luster and low energy workout. I have to figure out what is going on with me. IW |
Monday November 22nd, 2010
BW: 190.6lb Bench bar x 10 95lb x 5 115lb x 5 135lb x 3 155lb x 3 175lb x 3 200lb x 3 (+6) 135lb, 145lb, 155lb, 165lb, 165lb - 5x10 Well I just squeezed the reps I needed this time. I was really worried I'd have a repeat of last week. Oh yeah, I missed the last 2 reps of my 5x10 on the last set but it's still by far the heaviest I've done on that so I'm still happy. Chin ups bw x 6,5,4,3,2 I got one more rep on the first set but I absolutely gassed out by the end. Thoughts My buddy is gone tues-thurs this week so I decided to just go mon and friday and repeat my sh!tty days I had last week. I couldn't stand looking at those crap numbers scarring up my 5/3/1 sheet. So I guess I'm "redoing" week 2 sort of... Hoping to get my squat back to where it should be this friday. IW |
Friday November 26th, 2010
BW: 191.2lb Squats mobility bar x 5 95lb x 5 135lb x 5 155lb x 3 185lb x 3 210lb x 3 240lb x 3 (+2) 135lb,145lb,155lb,165lb,175lb - 5x10 About the same as last week which I'm not too happy about... Pull Through skipped - back was all jacked up Thoughts Well I have a few theories of why I can't seem to progress: 1) I shouldn't have made the big increase 2) 11 reps is (week 1) is too high to use the theoretical calculator 3) I'm fucked in the head 4) I'm fucked in the body Not too sure how to progress from here. I can either 1) Continue on as I am and just do the best I can 2) Reset the weight back down IW |
Are you talking about progressing your squat?
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Yes I'm talking about my squat.
I went from 225 x 11 on week one to 240lb x 5 on week 2 (twice) ... which is a 25lb decrease according to the theoretical max calculator. IW |
WTF is a theoretical max calculator?
You shouldnt need a calculator to train dude. Lets see a squat vid, then we can work on what to do to progress it.IME squats need a good variety of special exercises to keep progress going. |
That's kind of the basis of the 5/3/1 program. Since you're always lifting different weight you need a way to compare each max effort set. I don't use the theoretical max as anything other than numbers for comparison sake and something to shoot for the next week.
Theoretical max = weight + weight * reps * .033 I should definitely put up a squat vid. I'll try to get one this week. IW |
Monday November 29th, 2010
BW: 191.4lb Bench bar x 10 95lb x 5 115lb x 5 135lb x 3 165lb x 5 190lb x 3 210lb x 1 (+5) 135lb, 145lb, 155lb, 155lb, 135lb - 5x10 Well right back to a sh!tty bench day again. Was shooting for 8 reps. I'm not sure whats up but it's really fucking with my head. Chin ups bw x 6,5,4,4,2 Thoughts Well this is week 3 of my slump I guess. I don't wtf is going on but it's really pissing me off. IW |
Do you max reps on your last set every workout Dub?
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Yep. That's how 5/3/1 is laid out. 3 work sets with the last one being for as many reps as possible. Then I do a 5x10 since i'm doing the BBB style 5/3/1.
IW |
Tuesday November 30th, 2010
Deadlifts mobility 60kg x 5 80kg x 5 100kg x 3 120kg x 5 135kg x 3 152.5kg x 1 (+5) 100kg - 3x10 Superset with... Hanging Leg Raises bw 3x10 Thoughts All of my lifts are down. My confidence is way down. Something, without a doubt, is affecting my body right now. IW |
Dub you are taking that last set to failure on every workset 3-4 days a week, no wonder you are struggling mate.Combine that with the fact that lifts and load are not rotated and your gonna get stuck.
What are your goals, I am gonna have a guess at strength first then size as a nice by product of the strength gained? Let me know if you want to get a hand setting something up, you should be squatting alot more by now mate, get a vid up and lets fix that!! |
Well as per the 5/3/1 ... you're supposed to "leave one in the tank" on the all out set... and usually that works out fine. Up until now I've been getting the reps I need without going to failure. The last couple of weeks has been a different story though.
Right now I am trying to gain some size but still strength is still probably priority over that. I have been putting on some weight the program is working in that sense and I'm eating enough. I know I should be squatting more by now. Part of the problem is I squat A2G ... seriously I've seen maybe a handful of ppl that squat as low as I do. However, I still believe that my squat could be better. I should be squatting at least 3 plates by now. I think I have to give the 5/3/1 a little more time. I think one of my problems is that i made some large increases between 5/3/1 cycles because I was gaining strength so fast after the injury but my body wasn't ready to do it yet. Anyway, I'll still try to remember to get vids of my squat so you can see that it is LOW as F. IW |
Thursday December 2nd, 2010
BW: 190.6lb Military Press bar x 6 65lb x 5 75lb x 5 95lb x 3 115lb x 5 125lb x 3 140lb x 1(+7) 95lb,100lb,105lb,110lb,115lb - 5x10 Seemed like I could have done another rep or maybe 2... Felt awesome. DB Row 85lb 5x10 Thoughts I am officailly mystified. Some of the worst days I've had in a while followed by the best MP press I've had in a long time. My energy levels were far better today and I really don't know why. I started taking vitamin C but only a few days ago. Oh well, I'll take the good days when I get them. IW |
Good to hear mate!
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Friday December 3rd, 2010
Squats mobility bar x 5 95lb x 5 135lb x 5 155lb x 3 200lb x 5 225lb x 3 250lb x 1 (+3) 135lb,145lb,155lb,165lb - 4x10 A slight improvement from last week but still a drop overall. Pull Through no time, worked out at lunch Thoughts I was going to get a vid today but I went at lunch instead of the usual after work and I forgot my camera. Wah. It was a zoo in there anyways so not ideal for taking video. My back is all kinds of jacked up after that workout. I need this deload. IW |
December 6th, 2010
BW: 193.6lb Bench bar x 10 95lb x 5 115lb x 5 135lb x 5 135lb, 145lb, 155lb, 165lb, 175lb - 5x10 Lat Pulldown 100lb x 10 120lb x 10 125lb x 10 130lb x 10 140lb x 10 Thoughts Deload week ... IW |
Tuesday December 7th, 2010
BW: 192.6lb Deadlifts mobility 60kg x 5 80kg x 5 100kg x 5 100kg, 105kg, 110kg, 115kg, 100kg - 5x10 Superset with... Hanging Leg Raises bw 4x11, 1x10 Thoughts More deload. IW |
Thursday December 9th, 2010
BW: 192.0lb Military Press bar x 6 65lb x 5 75lb x 5 95lb x 5 95lb,100lb,105lb,115lb,125lb - 5x10 Squats 115lb x 5 135lb x 5 155lb x 5 Thoughts Hopefully next cycle goes better than this one! IW |
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