5/29/11:
Power snatch:
45x5
Press:
(warmup)
45x5
65x4
85x3
105x2
(working)
120x3 (should have been 115)
130x3
145x7
95x10x5 (BBB)
I decided to go for a rep record instead of doing singles. I had a good feeling, and I ended up getting more reps with more weight than last time. Sweet.
Bradford press:
95x7x2
Never done these before. Thought I’d give it a try.
Javelin press:
45x10
These were harder than usual. I had also just done fourteen sets of press.
DB row:
75sx20
These are still pretty easy. Next time I’ll probably go for 80s.
Face pulls:
60x20x2
And chins spread throughout.
Overall, not too shabby. Next up: squats.
5/30/11
Power snatch:
45x5
Squat:
(warmup)
45x5
95x5
135x3
155x3
175x3
(working)
195x3
225x3
250x7
I fucked up with the weights. I was supposed to do 200, 225, 255. Shouldn’t be a huge deal.
Front squat:
115x10x5
Good mornings:
95x10x5
And some light bench and DB row thrown in. Feels good on leg day.
6/2/11:
Took two days off instead of one. This was mostly due to time restrictions, not physical ones.
Power snatch:
45x4
Overhead squat:
45x10
Bench:
(warmup)
45x8
85x5
115x5
135x4
155x3
(working)
175x3
200x3
225x7
The last set was pretty easy. Last cycle I got 7 reps at 220, so hopefully I can keep this up.
Close grip bench press:
135x10x5
Chins were sprinkled between all bench sets. I think I ended up doing 4 sets of 5 pronated, 3 sets of 5 neutral, and 4 sets of 5 supinated for a total of 55.
One-arm DB bench:
55x8x2
Damn these are hard on the midsection.
DB row:
80x20
Face pulls:
60x20
Triceps pushdown:
60x40
Great workout.
6/4/11:
Power snatch:
45x5
Deadlift:
(warmup)
135x5
135x5
165x5
185x3
(working)
210x3
240x3
270x3
285x1
300x1
315x1
Went for the singles instead of the rep max today. I don’t particularly like doing any more than singles on deads.
Good mornings:
95x5x10
Leg press:
300x25
I’ve been kind of a mess for the past couple of days, but this workout wasn’t too bad. Press tomorrow.
6/5/11:
Press:
(warmup)
45x8
65x5
85x3
(working)
105x5
120x5
140x9
95x10x5
Chins between all sets.
Javelin press:
45x10
DB row:
85x20
Face pulls:
65x20
Triceps pushdown:
65x20
6/7/11:
Power snatch:
45x4x2
Squat:
(warmup)
45x10
45x5
85x5
105x5
135x5
165x3
(working)
185x5
210x5
240x9
Front squat:
115x10x5
Suitcase deadlift:
95x10
That’s all folks. Bench press is next. Tomorrow, probably.
6/9/11:
Bench:
(warmup)
45x10
85x5
105x5
135x3
(working)
160x5
185x5
210x10
Hitting 10 on the last set wasn’t too hard. Last cycle I got 10 on 205, so hopefully I’ll be able to keep this up for a while.
Close grip bench press (with manpon):
135x10x5
Went with the manpon just for a change of pace. Felt pretty good.
Chins:
A fair bit.
DB row:
90x20
I started 5/3/1 using a 60 for 20 reps. It’s getting pretty difficult now, but I think I’ll be able to hit the hundreds soon.
6/10/11:
Power snatch:
45x5
Deadlift:
(warmup)
135x5
155x4
175x3
(working)
195x5
225x5
255x5
Only did the required number of reps on deadlifts. I hate doing a lot of reps on deads.
Lat pulldown GHR:
BWx3x2
Standing crunches:
50x8
70x8
90x8
45 degree hyperextention:
Prisonerx10x3
I just wanted to get through this workout. Wasn’t too shitty, but wasn’t great either. Fuck light deadlifts. Fuck 'em hard.
Next up: heavy press. Best day of the month.
6/11/11:
Power snatch:
45x5
Press:
(warmup)
45x5
65x5
85x4
105x3
(working)
120x5
145x3 (was supposed to do 140–accident)
155x4
95x10x5
Bradford press:
95x8
Javelin press:
45x8
And tons of chins throughout.
The top working set kicked ass. Last cycle I got 150 for 3, so 155 for 4 is more weight and more reps. Go me. I think that I left a little in the tank for singles last time, though.
This was also supposed to be an off day, but I just really wanted to get in the gym and lift. The lifting went fine, but now (the next day) I feel a little like dick. So I guess today’s definitely an off day.
6/13/11:
This was over a week ago, but I’ll post what I remember:
Squat:
(warmup)
whatever I did
(working)
210x5
240x3
270x1
Bench:
(warmup)
whatever I did
(working)
185x5
210x3
235x5
Drop set–245x2, 195x4, 145x6, 95x8, 45x10
6/22/11:
Press:
(warmup)
45x5
45x5
65x5
85x4
105x3
(working)
120x3
135x3
150x3
I only hit the necessary reps. I felt kinda like dick today.
Bradford press:
45x10
Javelin press:
45x10
Some random pushups with a stability ball. And chins during the overhead presses.
I just got back from a week-long vacation, which I used as a deload week. I skipped the 5/3/1 day of deadlift for last cycle and put the bench and squat days together to cram the cycle in to time the deload right.
Hopefully tomorrow I can get some good squatting in.
6/23/11:
Squat:
(warmup)
45x10
95x5
135x4
175x3
(working)
205x3
235x3
265x3
The top set was fucking hard. That sucks. It’s only my third cycle. I need some serious help with my squat.
Pallof press:
60x10x3
Each set with a closer stance.
I don’t know why I’m lifting like shit.
6/24/11:
Bench:
(warmup)
45x5
85x5
115x5
135x4
155x2
(working)
175x3
200x3
225x3
245x1
270x1 (PR)
275x1 (PR)
Other stuff:
WHO GIVES A SHIT
Well, I lifted like shit the past two days, and rather than taking a day off, I just lifted for a third day in a row. Idiotic? I suppose, but I got a nice ten-pound PR on my bench, so it worked out pretty well, I’d say. Two seventy-five is a pretty big milestone, so I don’t really give a shit about anything at this point. I’ll definitely take tomorrow off, then hit some heavy deads.
6/27/11:
Deadlift:
(warmup)
135x3
185x3
(working)
215x3
245x3
275x3
315x1x3
Felt shitty.
6/28/11:
Press:
(warmup)
45x5
65x5
85x5
100x3
(working)
110x5
125x5
145x6
155x1
95x10
95x5
45x10x2
A bunch of chins mixed in there.
Felt like I was going to pass out on the last rep of 145 and on 155. Shitty lifting, yet again.
Went back to the gym about an hour later and deadlifted:
135x3
185x3
230x1x2
250x1x2
270x1x2
230x1x2
Front squats:
Sets of four to six with weights from 130 to 180.
I just felt like doing some extra shit. I know it’s not in 5/3/1. I don’t really care right now.
Oh yeah. Last night, I clean and pressed a bench. Like, one of the flat metal ones. It had two little metal arches to separate the seats that I used as handles. Fun stuff–maybe not worth mentioning.
6/29/11:
Squat:
(warmup)
45x5
95x5
135x4
155x3
175x3
(working)
190x5
220x5
250x5
On the top set, I felt a huge amount of pressure in my left ear and the left side of my face in the hole on every rep except the first. Wow, awkward sentence. Anyway, I stuck with it, squeaked out the last rep, and felt like my face was going to explode. Maybe it’s something to do with breathing.
ATG squats:
135x10
135x5 (front squat)
135x8 (pressure in ear)
I’m gonna probably lower the weight for the next cycle. Man, my squat sucks dick.
[quote]spherenine wrote:
Oh yeah. Last night, I clean and pressed a bench. Like, one of the flat metal ones. It had two little metal arches to separate the seats that I used as handles. Fun stuff–maybe not worth mentioning.[/quote]
Here’s a pic. Heavier than it looks!
Also, last night I did some car pushes for the first time. I have never felt so shitty in my life. I’m going to do these as much as possible! Fuck getting a sled.
6/30/11:
Bench:
(warmup)
45x8
95x5
135x3
(working)
165x5
190x5
215x10
Reverse band close-grip bench press:
185x10x2
135x10x3
DB row:
95x20
Band pushdowns
