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My new 5/3/1 training log.

Discussion in 'Strength & Conditioning' started by S.O.Interceptor, Sep 29, 2011.

  1. S.O.Interceptor

    S.O.Interceptor Khem-Adam

    2,358
    51
    Dec 13, 2004
    The Rock of Eternity
    Thursday 03-15-2012

    Another BIG BENCH BONANZA!!!! :supergrin:


    Bench:
    45 -20x2
    95 x5
    125 x5
    145 x3
    167.5 x5
    190 x3
    212.6 x6
    - Rep PR!
    235 x1 - 1RM PR!

    This went better than I could have hoped. I got 212.5 for 6 solid smooth reps. I would have considered 5 a victory, but I wanted 6. Then I decided I needed to see if I could top my max from a few weeks ago since it felt easy. 235 was not easy, but it did touch my chest, and go slowly and smoothly to lockout for a PR!!


    Dumbbell Bench:
    55s -10x5
    65s x5 -PR!

    The 55s went up well. I'm almost ready to add 5lbs per side soon. So afterward I wanted to see how I would do with the 65s. I got 5 good clean reps. I'm not sure I would've gotten 10, but I was happy with 5.

    :strong:

    :nsb:
     
  2. S.O.Interceptor

    S.O.Interceptor Khem-Adam

    2,358
    51
    Dec 13, 2004
    The Rock of Eternity
    I learned a lot this week, such as:

    Hill sprints are awesome!

    I am liking doing conditioning along with my lifting.

    And if you had asked me yesterday, I would've said I'm a terrible deadlifter, as it's the only lift that seems to be frozen in place. And it's true, to an extent.

    Then I realized today that the deadlift is the only lift that I'm rushing and getting impatient with. When I wanted to squat 315, I waited until I was using 290+ for working sets before I tried it. And when I wanted a 225/235 bench, I waited until I could rep 207.5/212.5. When I wanted a 185 press, I waited until I repped 165. But when it comes to the deadlift, I want 405 now and I'm just not there as far as my weight x reps yet.

    So, no more PR attempts for a while, on anything, and I'm going to just do my sets and be happy with my results for a while.

    And I am prepared for some of my lifts to suffer slightly, especially my squat, once my sled gets here, because I plan on raping my legs starting next week. :supergrin:
     


  3. BCR

    BCR BIGASS!!!!

    2,827
    0
    Dec 8, 2002
    New Hampshire
  4. S.O.Interceptor

    S.O.Interceptor Khem-Adam

    2,358
    51
    Dec 13, 2004
    The Rock of Eternity
    De-load week. And as far as lifting, it will probably be a complete un-load.

    Hill sprints (hill #2):
    x 7

    It took a little extra rest between runs, but I got 7. And my wife ran them with me. She hated it, but was a trooper and did a great job. I'm hoping to work up to 10 soon.

    I'm hoping that UPS will get off their ass, and this time tomorrow I will be pushing my new sled.
     
  5. S.O.Interceptor

    S.O.Interceptor Khem-Adam

    2,358
    51
    Dec 13, 2004
    The Rock of Eternity
    Tuesday 03-20-2012


    My sled arrived today!!!!!!!!!!!!!!!!!!!!!!!!! :supergrin:


    I did 6- 40yard round trips (=.480yards total) with 140lbs. 40 yards there with the high handles, 40 yards back with the low handles was 1 trip. I did 6. It hurt so good!!! I'm in love!!!
     
  6. S.O.Interceptor

    S.O.Interceptor Khem-Adam

    2,358
    51
    Dec 13, 2004
    The Rock of Eternity
    So I tried pushing the sled 2 days in a row. Brutal. My legs felt great after yesterday, but I'm not so sure how good they're gonna feel tomorrow.

    2 -40yard round trips with 190lbs.
    1 -40yard round trip with 140lbs.
    (240yards total)

    It almost killed me. 50lbs extra was insane. I was literally wheezing afterward. Just to do a 3rd trip I had to drop 50lbs.

    Now if you'll excuse me, I'm gonna go die.
     
  7. BCR

    BCR BIGASS!!!!

    2,827
    0
    Dec 8, 2002
    New Hampshire
    Yessir, the sled is great for wheezing.

    My ribcage and upper torso used to get sore from breathing so hard.
     
  8. S.O.Interceptor

    S.O.Interceptor Khem-Adam

    2,358
    51
    Dec 13, 2004
    The Rock of Eternity
    Saturday 03-24-2012

    SUPER SLED-DAY SATURDAY!!!!


    140lbs x40yards x14 pushes (alternating from high to low handle)

    140lbs x40yards x2 pulls
    (with the shoulder harness)

    16 total trips for a total of 640 yards.

    I started at a full out sprint, and ended at a fast walk. So brutal. I went from about 1 minute between round trips to 5 minutes. Then I rested a few minutes and did 2 all out sprints with the harness. Those weren't nearly as bad.
     
  9. S.O.Interceptor

    S.O.Interceptor Khem-Adam

    2,358
    51
    Dec 13, 2004
    The Rock of Eternity
    Monday 03-26-2012

    Cycle 8 (? I think?)


    Squat:
    45 -5x3
    95 x5
    135 x5
    165 x3
    185 x1
    207.5 x5
    237.5 x5
    270 x7


    I hadn't touched a barbell in 10 days and hadn't squatted in 14 days. Warmups felt a little rusty but went alright. I worked hard on keeping my form together and it paid off. 270 felt like I was going to have a stroke during each rep, but all 7 of them were good and deep, even the rougher reps. 1-4 looked good and felt okay. 5-7 were hard as hell and felt terrible, but looked decent. I was happy with this because I was ready to accept 5 reps and call it a victory. Mathematically this equals a new 1RM PR(I know it doesn't count, but it still feels good).


    Squat Boring but Big:
    157.5 - 10x1 * stopped due to pain

    I'm not sure what was up, but my left knee hurt in the bottom position on each rep. I may have been able to do more, but I didn't want to risk it. Nothing else hurt, just the bottom position during BbB. My main sets were fine, walking, running, etc. It may have been exhaustion making my form break down that badly.

    Sled:
    Push(alternate low/high handle) 140lbs x40yards x4
    Pull(with harness) 140lbs x40yards x1 + 205lbs x 40yards x1

    These were a shock to the system after squatting. Especially when my 65lbs daughter hopped on for my last harness pull. I may have actually had a stroke after that, I'm not sure. It was the first time the sled drove me to the ground. I collapsed on the weight plates. Good times, good times. :supergrin:
     
  10. S.O.Interceptor

    S.O.Interceptor Khem-Adam

    2,358
    51
    Dec 13, 2004
    The Rock of Eternity
    Tuesday 03-27-2012


    Press:
    45 -10x2
    65x5
    85 x3
    100 x1
    112.5 x5
    132.5 x5
    147.5 x9


    This was awesome! I guess the de-load really helped. I was hoping for 7 reps, and ended up getting 8 consecutive reps before having to pause for a rest and getting #9. If I had checked, this probably would be a rep PR.


    Dumbbell Press:
    45s -10, 10, 8, 6, 6

    These were hard as hell. After my main set I was tired and could barely handle these.
     
  11. S.O.Interceptor

    S.O.Interceptor Khem-Adam

    2,358
    51
    Dec 13, 2004
    The Rock of Eternity
    Wednesday 03-28-2012

    Deadlift:
    155 x5
    205 x3
    235 x1
    250 x5
    287.5 x5
    327.5 x9


    These were brutal. My legs and lower back were fried from Monday. 287.5 felt like a max. Somehow I got it together enough to get 5 consecutive reps, and 4 slow grinders at 327.5. My hands were killing me and I had to swap from a hook grip to a mixed grip. I learned the hard way that turning my left hand out kills my left shoulder.


    Power Cleans:
    145 x3
    155 x1
    165 x1
    175 x1


    These were okay. 175 went better than I thought it would. It felt good to clean a little bit of weight. It had been a while.
     
  12. S.O.Interceptor

    S.O.Interceptor Khem-Adam

    2,358
    51
    Dec 13, 2004
    The Rock of Eternity
    Thursday 03-29-2012

    It went really well, but almost ended tragically. Always a good sign.


    Bench:
    45 -20 x2
    95 x5
    125 x3
    147.5 x5
    170 x5
    192.5 x11


    Warmups and sets 1 and 2 were shaky because my arms were fried from Tuesday. But somehow I pulled it together for 11 awesome reps.

    Dumbbell Bench:
    55s -10 x5
    65s -5, 5,2


    This is where things got interesting. I decided to try multiple sets of 65s. I got 2 decent sets and really thought I had a 3rd in me. I was wrong. I failed rep#3, and it almost crushed my face. I felt my bi and tri just give out and here came the weight at my eye socket. I'm not sure how I had enough energy to divert it, but it missed and I called it a day.

    Awesome workout!
     
  13. S.O.Interceptor

    S.O.Interceptor Khem-Adam

    2,358
    51
    Dec 13, 2004
    The Rock of Eternity
    Monday 04-02-2012

    Squat:
    45 -5x3
    95 x5
    135 x5
    170 x3
    205 x1
    222.5 x3
    255 x3
    285 x4


    These were damn hard. I was feeling slightly under the weather going in and after warmups I was sucking wind. Each set wore me out badly. Somehow I got 4 reps at 285 which was my goal.

    And that was it. No accessory work, no conditioning, nada. Just a shower, now some food, self medication, and then bed.
     
  14. S.O.Interceptor

    S.O.Interceptor Khem-Adam

    2,358
    51
    Dec 13, 2004
    The Rock of Eternity
    Saturday 04-07-2012

    Sled- all 40 yards:

    Push -140lbs x2
    Push-205lbs x2
    Pull-215 x2
    Push-140 x2

    I was sick earlier this week and cancelled my usual lifts. I started feeling better late Thursday, had a good day yesterday, and decided I needed to do something today. It may have been a mistake. I was sucking wind after each set. My legs are screaming. I did the last 140 just as sort of a cool down. I'm hoping I feel better by Monday.
     
  15. S.O.Interceptor

    S.O.Interceptor Khem-Adam

    2,358
    51
    Dec 13, 2004
    The Rock of Eternity
    Monday 04-09-2012

    Due to some schedule issues coming up, both work and personal, I am switching to a Monday/Wednesday/Friday setup using Wendler's 5/3/1 Full Body template. I'll be squatting 3 times per week, 1 heavy, and 2 light. Today was my first day, so I started Cycle 8 all over at week 1 again since I was mid-cycle when I got sick.


    Squat:
    45- 5x3
    95 x5
    135 x5
    165 x3
    185 x1
    207.5 x5
    237.5 x5
    270 x7


    These weren't as bad as I was expecting since I was sick for a week, but they weren't easy. Every rep at 270 was a grinder, but I got 7, which is the same as 2 weeks ago, so I'm happy.


    Bench Press:
    45 -20x2
    95 x5
    125 x3
    147.5 x5
    170 x5
    192.5 x11


    These wouldn't have been any trouble at all, except that I was tired from squatting. But once again I was able to get 11, the same as 2 weeks ago. They weren't as easy or smooth, but they went up cleanly.

    Dumbbell Overhead Press:
    50s x10
    45s -12x2


    I tried going up in weight 5lbs, and I handled 1 set, but that was it. I went back down to 45s and got 2 more solid sets of 12.
     
  16. S.O.Interceptor

    S.O.Interceptor Khem-Adam

    2,358
    51
    Dec 13, 2004
    The Rock of Eternity
    Wednesday 04-11-2012

    I can't catch a break. I got some sort of stomach virus yesterday and suffered through today. I felt slightly better earlier so I decided that I'd try lifting.


    Squat(light):
    45 -5x3
    95 x5
    127.5 x10
    157.5 x8
    190 x5

    My legs were sore as hell. I haven't squatted more than once a week in a long time. But my legs feel better now. It's like I stretched them out. I am going to slowly work my way up to doing 10 reps every set.



    Press:
    45- 10x2
    65 x5
    85 x3
    100 x1
    112.5 x5
    132.5 x5
    147.5 x8


    This was incredibly hard. I learned the hard way today that I need to swap the bench and press days, because the bench and dumbbell presses killed my performance today. I could barely finish 132.5. Fortunately this angered me sufficiently to crank out 8 decent reps at 147.5, but it was painful.

    Hand Cleans:
    145 -5, 3

    I was going to do power cleans but decided once i picked up the bar to not put it back down. Hang cleans are amazingly hard. I think I'll go back to power cleans.
     
  17. S.O.Interceptor

    S.O.Interceptor Khem-Adam

    2,358
    51
    Dec 13, 2004
    The Rock of Eternity
    I may be taking some time off from lifting. I tried deadlifting today and couldn't finish. I have an issue with my neck that is getting worse. I see a chiropractor tomorrow and will see what she says. But I am getting a lot of pain if I move my neck a certain way. And when I tried deadlifts, I thought I was going to pass out. Hopefully this will get better with some rest.
     
  18. S.O.Interceptor

    S.O.Interceptor Khem-Adam

    2,358
    51
    Dec 13, 2004
    The Rock of Eternity
    I went to the chiropractor and got adjusted. I felt better immediately. I am going to try to go back later this week to work on a couple of issues. I am feeling about 90% right now, compared to Friday when I felt about 20%.



    Today I did a bunch of sled pushes.

    Sled push:
    140bs - 40yards x 14 times = 560yards -1-3 minutes rest between each run.

    This was a PR total. It made me hate my life, but it was awesome when it was done.


    Pull-ups:
    3 x 3

    These were pathetic and so am I. I have got to do these more often. I'm getting stronger but my pullups are getting weaker from lack of use.
     
  19. S.O.Interceptor

    S.O.Interceptor Khem-Adam

    2,358
    51
    Dec 13, 2004
    The Rock of Eternity
    Wednesday 04-18-2012

    Sled push:
    160lbs - x40yards x10 = 400yards

    Sled harness pull:
    250lbs - x15yards x1


    I added 20lbs and tried for 10 runs. I got them but they were tough. 20lbs didn't seem like much when I loaded it, but it caught up to me quick.

    Then I let my 2 youngest kids ride, which added 90lbs. I figured I would stagger through a 40yard run, but my legs quit working after 15yards. I had to have them get off so I could drag the sled back and put it away.
     
  20. S.O.Interceptor

    S.O.Interceptor Khem-Adam

    2,358
    51
    Dec 13, 2004
    The Rock of Eternity
    Monday 04-23-2012

    Cycle 8..... again..... for the 3rd time.

    I was more sore going into today than I expected. I did a bunch of work around the house and on the cars this weekend, and my legs and lower back were tired today. I also did a lot of pullups this weekend which didn't help.


    Squat:
    45 -5x3
    95 x5
    135 x3
    165 x2
    185 x1
    207.5 x5
    237.5 x5
    270 x7


    These were incredibly hard and slow. I managed to get 7 somehow, but each rep was slow and grinding. The good news is my neck felt okay throughout it.


    Press:
    45 10x2
    65 x5
    85 x3
    100 x1
    112.5 x5
    132.5 x5
    147.5 x6


    And this is where my exhausted legs and lower back came into play and those pullups haunted me. I had trouble with 132.5 and struggled badly with 147.5. The last 2 times I tired it I got 8 and 9 solid reps. Today I barely got #6, and failed #7 twice. I just had no drive whatsoever.