So I am going to start a log on the web site to keep me accountable in doing this program. I think it will be good to hear what others have to say about different aspects of my training program.
I suffered an ACL and MCL tear about 2.5 years ago, so my squatting and deadlifting has suffered a serious setback. It really doesn’t bother me at all anymore, but I took way too long getting back into squatting and deadlifting heavy. I am hoping to get those lifts back up to par with my bench and military press.
I lifted for 4 years in high school for football and lacrosse, but once I got to college I got lazy. I told myself I was working out, but I wasn’t training for any specific goal for my first 2.5 years of college. My biggest problem is consistency. I will go hard for a month or two, but then I will want to cut down and start distance running too often. I will be commissioned into the Army in the spring, so I do need to stay in shape. However, I need to learn the balance between lifting, eating, and staying in shape for the 2-mile run.
Stats
23
5’11
205lbs (lean, but not super conditioned)
Bench - 325
Deadlift - 345
Mil Press - 195
Squat - 365
Goals by May 15, about 3 months (6 Days before college graduation/commissioning)
Bench - 340
Deadlift - 375
Mil Press - 210
Squat - 395
I will be doing 5/3/1 as my training program.
Monday 14 February 2011
Cycle 1
Week 1
Day 1
Deadlift
205x5
240x5
270x11
Pull-up / Chin-up
5x10
CG Push-up
5x15
Played intramural flag football for about an hour.
The last set of deadlifts really wiped me out. I haven’t done a set of deadlifts for more then 5 or 6 in many months, but I think the change of pace will help bring it up to par. I did the wrong assistance for today’s workout. I did military press’ assistance on deadlift day so I am going to do deadlift assistance tomorrow for military press. I won’t do this again.
Tuesday 15 February 2011
Cycle 1
Week 1
Day 2
Military Press
105x5
135x5
155x11
Good Mornings
135x12x5
Hanging Leg Raises
BW x 15 x 5
Today went pretty well. I am still getting used to doing good mornings because I have never seriously trained them in the past.
Wednesday 16 February 2011
Cycle 1
Week 1
Day 3
Day off from training.
Played football for about an hour and a half.
Thursday 17 February 2011
Cycle 1
Week 1
Day 4
Squats
215x5
255x5
280x11
Glute-Ham Raise
BWx15
BWx12
BWx10
BWx8
BWx6
Lunges
BW x 15x2
Squats felt a little bit heavy today, but I still got 11 reps. Trying to do 5 sets of 15 reps on glute-ham was a wake-up call. I salvaged some work on these.
Friday 18 February 2011
Cycle 1
Week 1
Day 5
I traveled to Virginia today. 7 1/2 hour car ride + classes = no training session for today.
Saturday 19 February 2011
Cycle 1
Week 1
Day 6
Did not sleep much last night and felt sick almost all morning/midday. I have a bad habit of not training when I go visit my fiance on the weekends.
Sunday 20 February 2011
Cycle 1
Week 1
Day 7
No access to a gym for today. I tried to be productive and plan my diet for when I get out of school this May.
Monday 21 February 2011
Cycle 1
Week 1
Day 8
Traveling back to Virginia today. I feel very fresh and I am going to crush it this week.
Tuesday 22 February 2011
Cycle 1
Week 2
Day 9
Deadlifts
225x3
255x3
285x8
Good Mornings
105x10x5
Hanging Leg Raises
BWx15x5
EZ Bar Curls
105x6x3
Today was a fantastic workout for me. The deadlifts were very easy on my last set. I went lighter on the good mornings because I am still very new to them and I am working on my form. I do not want to hurt my lower back trying to do too much weight with improper form. The hanging leg raises were much easier this time around, so I tried to do some other variations to make it more challenging. I tossed in the curls at the end because I had some extra time and I had not directly hit biceps in awhile. I am really looking forward to tomorrows workout.
Wednesday 23 February 2011
Cycle 1
Week 2
Day 10
Military Press
135x3
145x3
165x8
Chins
5 Sets of 8-10
DB Lateral Raises
20x10x2
Dips
BWx15x5
Today was a very good workout. I hit 8 reps on the military press, so I more then doubled the target number of reps. The assistance work went fairly well and I did not push it too hard because it is assistance afterall. I am really enjoying the workout program and will be playing flag football today for some cardio.
Sunday 27 February 2011
Cycle 1
Week 2
Day 14
Bench Press
210x3
240x3
275x6
DB Row
50x15
55x15
115x8
115x8
Skullcrushers
105x6
85x6
Today was an awesome workout. The bench press absolutely flew up and I think I could have gotten one or two more reps. I have been having a lot of real life things taking time from my training, but this week I should be able to get back into a consistent schedule.
As a side note, I got a blender and some shake ingredients over the weekend. I am hoping to use these shakes inbetween meals to try and spread out my caloric intake throughout the day.
[quote]HolyMacaroni wrote:
am following. good log.
what did u branch?[/quote]
I branched ordnance. Not the most hardcore branch I know, but I did not do as well academically as I could have and hence I had to pick from the bottom.
Thanks for the comment. I have to admit that I have been following you and H4M for a little while now.
Monday 28 February 2011
Cycle 1
Week 3
Day 15
Squat
250x5
285x3
315x6
365x1
Glute-Ham Raise
BW x 8-12 reps @ 5 sets of these.
DB Step-Ups
8-12 reps @ 5 sets each.
Some light overhead squats try and stretch out my shoulders and hips.
Jump rope with a weighted rope.
My workout partner could not make it today and I think this caused me to lack initial motivation. I took a little while to get going, but once I did I had a good squatting session. I am really trying to get my depth way down on squats, so when I do a true 1RM it will feel easier.
I expected to get about 3 reps @ 315, but I did much better then expected. I also figured I would try to do 1 rep to get some truly heavy work in today. I am getting better at the glute-ham raises, but they are still brutal. I am a long way from adding weight to this one.
Overall, I am really excited to lift this week. I have always been a fan of the lower rep ranges, so I think the 3rd week of the cycle is going to be my favorite. Although I have just started this program, I am enjoying it thus far and I am planning to stick with it for the long haul.
Tuesday 1 March 2011
Cycle 1
Week 3
Day 14
Military Press
135x5
155x3
175x5
205x1
Chin-Ups
6 Sets of about 10
DB Lateral Raise
10x10
20x10
20x10
DB Reverse Fly
10x10
20x10
20x10
3 hill sprints of a big hill. It is about 250m according to Google Earth (my nerd coming out).
Today was a good workout on my compound lift. I military pressed about my body weight and this has been a long term goal of mine for a very long time. My next goal is to get to 2 wheels.
The conditioning felt like death. I really need to work on it and start doing it more often. It has been very cold outside until now, so I plan on doing a lot more hill sprints in the future.
Wednesday 2 March 2011
Cycle 1
Week 3
Day 17
Reverse Bench
225x6
245x6
265x5
EZ Bar Curl
65x6
85x6
105x6
90x12
90x10
Tricep Pushdown
110x12
130x8
140x5
Today I did some arms because I did not have a main lift scheduled. I was still pretty sore from squatting and sprinting over the last few days, but I still wanted to get in some training. Tomorrow I will do deadlifts and finish my week with bench press. This will finish my first cycle of 5/3/1.
Thursday 3 March 2011
Cycle 1
Week 3
Day 18
Deadlift
240x5
270x3
315x1
365x1
405x1
455x1
495x0 (miss)
Good Mornings
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
Hanging Leg Raise
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
Today I maxed out on my deadlift. I worked up with singles and once I got to 455 it still didn’t feel too heavy. I guess my “predicted” max of 345 a month ago was inaccurate. I am going to reset the number to 455 and see how my next cycle goes. My lower back did not feel tight/sore at all until the good mornings, but even after those it did not feel that tight at all. In the past when I have deadlifted heavy, my lower back takes the brunt of it. I believe that dropping the weight back down and really working on my form has fixed this problem. I also think that spending a lot more time working on my abs and lower back has fixed an imbalance I have had since high school. All in all it was an awesome workout and I am very happy with the lift.
Good log! Will be following you mate 
Would be cool if you upload some videos and pictures =)
Friday 4 March 2011
Cycle 1
Week 3
Day 18
Bench Press
215x5
245x3
275x1
315x1
335x1
350x1
This is all I really had time for today because we had a training exercise this weekend. I tweaked my left shoulder a little bit on the 335 press, but I drove on and still got 350. The 350lb press didn’t hurt my shoulder, so I think my setup and form were bad with the 335. I know I should deload this week, but it is going to be difficult to bring myself to such light weights. I am hoping it will be some good time for my shoulder to get better, as well as work on my conditioning.