T Nation

All Out Attack


#1

Time for a new log. I had three meets on my last one. I'm pretty pleased with things as a total. The name of this new log is for my new frame of mind. I'm looking to take things to the next level, get stronger, and break new records.


#2

7/23/14

Even though I will probably do a small local contest in November. I am treating this as my off season. With that I am going back to 5/3/1 for a while.

5/5/5 Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 5, 350 x 5, 405 x 10

Paused Squats:
435 x 1
425 x 1
415 x 1
405 x 5

Leg Extensions:
4 sets x 12 reps x 190

When I sat down last night and penned things out, I figured 405 would be easy. 10 reps is my 5/5/5 PR for squats. I’m might have been able to push one more out, but I was pretty gassed at that point. 405 x 10 is NOT easy. Anyway I think the change of direction will be good for a while.


#3

First. I will be following with interest.


#4

7/24/14

5/5/5 Overhead Press:
45 x 10, 65 x 10, 95 x 5, 110 x 5, 125 x 5, 140 x 11

Kroc Rows:
4 sets x 15 reps x 100

Front Raises:
4 x 10 x 45

Underhand Lat Pulls:
4 x 12 x 100

One Arm Extensions:
4 x 12 x 35

Kickbacks:
4 x 12 x 30

Rope Pull Down:
4 x 20 x 115

Reverse Rope PD:
4 x 12 x 80

Nothing special today. It went pretty fast.


#5

7/28/14

5/5/5 Bench:
135 x 10, 185 x 5, 225 x 5, 235 x 5, 275 x 5, 305 x 5
335 x 1

Bench With Heavy Band:
245 x 1
275 x 1

Incline Flies:
40 x 10, 45 x 10, 50 x 10, 55 x 10

Svend Press:
4 sets x 3 plates x 45 reps

Today was the first day I’ve trained for reps in a while. I’ve kind of been in meet mode all year. Normally I do not employ a bonus set for 5/5/5, but it is something I’m going to try. 335 was pretty heavy after the previous sets. I was going to do one more set with bands, but I started to get some pain in the right shoulder, so I backed off.


#6

In!


#7

Svend Press for 45 reps?!?!?!


#8

Yeah, it’s pretty easy. I should probably hit four plates every once in a while, but I find it makes things too wide.


#9

7/29/14

5/5/5 Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 300 x 5, 350 x 5, 395 x 8

Power Shrugs:
4 sets x 5 reps x 455

Seated Leg Curls:
4 sets x 10 reps x 170

By starting 5/3/1 again, I’m forced to dial way back. This might be a good thing for off season. Eight reps on the 5/5/5 week ties a PR for deadlift. I might have been able to pull one more out, but I shut it down. I won’t lie eight reps is no joke, even thought it was kind a light weight. Between 5/3/1 and training 100% raw again, my body should adjust and get stronger.


#10

Looking through your log makes me feel like a giant candy ass. Good work man.


#11

blasted thru your last log
looking forward to this one
nice work


#12

Thanks guys. I’m really feeling that things are starting to come together.

8/1/14

3/3/3 Overhead Press:
45 x 10, 65 x 10, 95 x 5, 115 x 3, 130 x 3, 150 x 10

Kroc Rows:
4 sets x 15 reps x 100

Front Raises:
4 sets x 10 reps x 50

Underhand Lat Pulls:
4 sets x 10 reps x 100

Poundstone Curls:
60

DB Curls:
4 sets x 10 reps x 45

Rope Curls:
4 sets x 10 reps x 80

Concentration Curls:
4 sets x 10 reps x 35

Today was not bad. I have some mild pain in the right shoulder, but it will go away over time. My son has been working out in the morning with his football team. He comes home everyday excited about the weight he is putting up. It makes me wish I was 16 again with my knowledge now, and a body full of energy and testosterone.


#13

8/2/14

3/3/3 Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 325 x 3, 375 x 3, 425 x 8

Paused Squats:
455 x 1
435 x 1
425 x 1
415 x 1

Leg Extensions:
4 sets x 10 reps x 190

Everything was light an easy. One of my issues with 5/3/1 is you are forced to start out pretty light. I’ve found if you stay with it, however, it gets much harder. It just takes time.


#14

8/3/14

Today was a fast one…

3/3/3 Bench:
135 x 10, 185 x 5, 225 x 3, 250 x 3, 290 x 3, 325 x 3

Bench With Band:
255 x 1
285 x 1
295 x 1

Due to other things going on, I only had an hour.


#15

395x8 on deads and 425x8 squatting are both serious numbers. Nice work.


#16

Thank you sir.

8/6/14

3/3/3 Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 325 x 3, 375 x 3, 420 x 7

Deficit Deads:
455 x 1
405 x 1

Power Shrugs:
4 sets x 5 reps x 465

With the GV / Crippler race to 600 I considered going back to Coan. I thought better of it, since I think 5/3/1 is a good break for my body. I’ll do a couple of turns of 5/3/1 before making any kind of switch.

By the time I moved to deficit deadlifts my legs were a little shaky. 455 was very hard, and I missed lock out. I think I left my spleen on the floor. I was going to throw in some leg curls, but today is my day off from work and I had to take my daughter to tennis lessons.


#17

8/7/14

Poundstone Curls:
80
60

DB Curls:
45 x 10, 50 x 10, 55 x 10, 60 x 10

Concentration Curls:
4 sets x 10 reps x 40

Rope Curls:
4 sets x 10 reps x 80

CG Floor Press:
135 x 10, 185 x 10, 225 x 10, 275 x 10

One Arm Extensions:
4 sets x 10 reps x 40

Kickbacks:
4 sets x 10 reps x 35

Straight Bar PD:
4 sets x 25 reps x 115

For the floor presses I used the Smith Machine. My gym really does not have a rack where someone can floor press. Today will be my last training day for about six days. I have work mixed in with a short out of town trip with the family. I should be well rested next week.


#18

Nice work, have a great vacation.


#19

enjoy the rest! DB floor presses perhaps?


#20

Thanks guys. It was nice to have a couple days off. Now I’m back, and I’m going to try to lose a few pounds in the process. It will be somewhat difficult, since this was one of several out of town trips I have in the next couple months.

8/13/14

5/3/1 Bench:
135 x 10, 185 x 3, 225 x 3, 255 x 5, 305 x 3, 340 x 2

Bench with Band:
265 x 1, 295 x 1, 305 x 1

Incline Flies:
4 sets x 10 reps x 50

Svend Press:
4 sets x 45 reps x 3 plates

Overall today was good. I probably should have tried a bonus set for bench, but I felt a little tired.