Average Joe to...

Training Logs
21

04/12/14 - Deadlift

AM Weight: 92.0 kg

Deadlift (5/3/1 Cycle 7, Week 2):
60 x 5
75 x 5
90 x 3
105 x 3
120 x 3
135 x 7 (+1 rep PR)
90 x 10, 10, 10

Ab rollouts:
5, 5, 4

Simple session. Deadlifts are better now, fully resetting between each rep. Much better, much harder. Belt for the last working set. Only 3 sets of assistance as my lower back was strting to feel very tight. 12 hours in the office yesterday did not help matters. Ab rollouts f*ck me up every time. Bodyweight holding steady at around 92 kg.

22

04/12/14: Squat and Press

OH Press:
20 x 5
25 x 5
30 x 3
35 x 2
40 x 1
45 x 3
45 x 4
45 x 2 (+3 Push Press)
45 x 0 (+5 PP)
45 x 0 (+5 PP)

Front Squat:
20 x 5
40 x 5
50 x 5
60 x 3
70 x 2
82.5 x 4
92.5 x 2
100 x 1 (+5kg PR)
105 x 1 (+10kg PR)
107.5 x 1 (+12.5kg PR)

Pullups (varying grip):
3, 6, 6, 6, 5, 4

Press was the worst I can remember for a long time. Did plenty of shoulder warmup beforehand, bur right from the first working rep at 45kg, I knew I wasn’t going to make it. I will give this weight one more go on Monday before changing things around, but I’m thinking of either doing a Push Press cycle, or dropping barbell press altogether for a while, using the sessions for dumbell pressing, tricep work and overall shoulder development. Just pressing is clearly not working as I’ve had to reset a number of times now and I can’t push beyond this point.

Squatting should have been a 5x5 maintenance set on back squat, but I was angry with failing so miserably with the press that I wanted to leave with a PR in the bag. I haven’t front squatted in months, and haven’t pushed for a 1RM since January. Warmup was a bit dodgy, getting used to the movement again, but I felt better as it went on. I felt that I had maybe another 2.5-5kg in the locker, but I was happy with a 12.5kg PR. Might try and find a way of front squatting more regularly, as I do enjoy the movement.

23

08/12/14 - Squat and Press

AM Weight: Forgot

Squat:
60 x 5
72.5 x 5
85 x 3
97.5 x 2
107.5 x 1
117.5 x 5, 4, 2

OH Press:
20 x 5
30 x 5
37.5 x 3
45 x 3, 3, 3, 3, 3

Pendlay Row:
60 x 8, 8, 8, 8

Pullups (varied grip):
6, 6, 6, 5

First failure with squats since beginning the 5x5 program. Did a 6km trail run yesterday after not having run for months, so that probably didn’t help. Squatting 117.5 kg is still technically a PR, but it just didn’t feel right today. I nearly had to bail out of the 4th rep on the 2nd set, and the 3rd set just didn’t feel good. I dropped down to 100kg to rep it out, but even that felt heavy. However, this is my first bad day with squatting in over 3 months, so I’m not too disheartened.

OH Press felt better, took some advice from some guys on here and I’m varying the rep scheme to see if there is a difference. I will start with 3 reps on each set, then increase the 1st set to 4 and try and match it with subsequent sets. I will push to get 5x6 before increasing the weight.

After reading Reed’s comments on my squatting form, I am going to make a couple of changes. I’m going to ensure I get at least two heavy row sessions a week, probably one Pendlay and one Kroc, and I’m also going to switch to a front squat cycle for the next 2-3 months. My upper back is pretty weak and is causing me to lose form on heavy back squats, so hopefully these two changes will help to sort that weakness. I have one more back squat session this week, then a deload next week, then straight into the front squat cycle.

24

10/12/14 - Squat and Bench

Squat:
bar
60 x 5
72.5 x 5
85 x 3
97.5 x 3
107.5 x 2
belt
115 x 1
120 x 1 (PR)
122.5 x 1 (PR)
125 x 1 (PR)

Bench (5/3/1 Cycle 7 Week 3):
30 x 5
40 x 5
47.5 x 3
60 x 5
65 x 3
75 x 2 (PR)
47.5 x 12, 12, 13, 13

Pullups (varying grip, supersetted with bench assistance):
8, 6, 7, 7

Last back squat session today, and I wanted to finish on a high, so I felt that it would be a good time to test a new 1RM. Had no idea how it was going to look, and possibly did too many sets prior to the singles, but I’m still pleased with a 17.5kg increase from the last time I 1RM tested.

Bench was ok, couldn’t get a spot for 75kg, and as a result wasn’t prepared to push it too much and risk getting stuck. It’s still a 2.5kg PR though, so the weights will keep going up for cycle 8.

25

11/12/14 - Deadlift

Deadlift (5/3/1 Cycle 7, Week 3):
60 x 5
75 x 5
90 x 3
115 x 5
130 x 3
145 x 4 (+ 5kg PR)
90 x 13
90 x 12

Pendlay Row:
65 x 4x8

Ab rollouts:
3x5

Weighted Glute Bridges:
20 x 2x20

New PR for deadlift, worked on my setup, not spending too long in the start position and losing hamstring tension. Felt my shoulders start to round on the 4th rep, I maybe had a 5th in me but am always careful not to over-stress my lower back. Just two assistance sets for the dealift, wanted to do some barbell rows and I am always limited for time in the morning. Good finishers with the ab rollouts and glute bridges.

I would ordinarily deload next week, but as the week after that is Christmas week and there is next to no chance of me making it to the gym, I will use next week to put together some sessions consisting of heavy singles, see if I can get some new PRs to finish off the year. This will nicely lead into my next 5/3/1 cycle for deadlift and bench, and my 5x5 cycle for front squats and OH Press.

26

11/12/14 - Deadlift

Deadlift (5/3/1 Cycle 7, Week 3):
60 x 5
75 x 5
90 x 3
115 x 5
130 x 3
145 x 4 (+ 5kg PR)
90 x 13
90 x 12

Pendlay Row:
65 x 4x8

Ab rollouts:
3x5

Weighted Glute Bridges:
20 x 2x20

New PR for deadlift, worked on my setup, not spending too long in the start position and losing hamstring tension. Felt my shoulders start to round on the 4th rep, I maybe had a 5th in me but am always careful not to over-stress my lower back. Just two assistance sets for the dealift, wanted to do some barbell rows and I am always limited for time in the morning. Good finishers with the ab rollouts and glute bridges.

I would ordinarily deload next week, but as the week after that is Christmas week and there is next to no chance of me making it to the gym, I will use next week to put together some sessions consisting of heavy singles, see if I can get some new PRs to finish off the year. This will nicely lead into my next 5/3/1 cycle for deadlift and bench, and my 5x5 cycle for front squats and OH Press.

27

15/12/14 - Squat and Press

AM Weight: 91.0 kg

Box jumps: 2x10 @ 24"

Front Squats:
60 x 5
70 x 5
80 x 3
90 x 2
100 x 1
105 x 1

OH Press:
30 x 5
35 x 3
40 x 1
45 x 4, 4, 3, 3, 3

Pullups:
5, 8

Box jumps:
1x10 @ 30"

28

05/01/15 - Squat

AM Weight: 94.3 kg

Box jumps: 3x10 @ 24"

Front squat:
Bar
45 x 5
55 x 3
65 x 5, 5, 5, 5, 7

s/s Pullups:
5 x 5

Cable internal rotation, external rotation, lateral raise triple threat:
3 x 10

New year, new cycle. 12-16 week front squat cycle, and reset my bench and deadlift on 5/3/1 to keep pushing forward. 2 steps forward, 1 step back and all that.
My plan to rest and eat over Christmas clearly worked, weighing in more than 3kg heavier than my previous session. Will see if that levels out over the next week or two.

29

06/01/15 - Bench

Shoulder warmup

Bench (5/3/1 cycle 8, week 1):
30 x 5
35 x 5
40 x 3
47.5 x 5
55 x 5
60 x 12 (Rep PR)

CGBP:
42.5 x 12, 12, 10

Dips:
3 x 5

Changing up the assistance on 5/3/1 as BBB had run its course for now. Shorter, sharper session. Felt good.

3,271 kcal
262 C, 131 F, 258 P

30

07/01/15 - Squat

Warmup

Box jumps:
3 x 10 @ 30"

Front Squat (5x5):
Bar x 8
47.5 x 5
57.5 x 3
67.5 x 5, 5, 5, 5, 7

Pullups (varying grip):
6, 5, 5, 5, 5

Barbell Row:
60 x 10, 9, 8

31

08/01/15 - OH Press

AM Weight: 93.8 kg

Warmup

OH Press (5x5):
20 x 8
30 x 5
37.5 x 3
45 x 4, 4, 2, 4, 2

Dips:
6, 5, 5, 5, 5

RDF:
5kg x 25, 25, 25, 25, 25

No real improvement on the press, trying to adjust hand positioning etc. Increased rest for 2 mins to 3 mins after the third set, which helped. OH pressing just once a week now, but doing more shoulder and tricep work, which in turn should help the press progress.

32

09/01/15 - Deadlift

Warmup

Deadlift (5/3/1 Cycle 8, week 1):
60 x 5
70 x 5
80 x 3
95 x 5
110 x 5
125 x 6
90 x 10

Pullups (alternating grip):
6, 6, 5, 5, 5

RDL:
60 x 6, 6

Cable shoulder triple threat:
3 x 10

Didn’t feel right at all today. The bar felt at least 20kg heavier and I struggled just to get the required reps. Putting it down to not enough sleep, will put a real focus on more sleep over the next few weeks and see if my recovery is affected.

33

12/01/15 - Squat

AM Weight: 93.9 kg

Warmup

Jumping squats:
bw x 3 x 10

Front Squat (5x5):
Bar
40 x 5
50 x 5
60 x 3
70 x 5, 5, 5, 5, 5 (+3 RP)

s/s

Pullups (varying grip - wide pronated-supinated-pronated-neutral-neutral):
6, 6, 6, 5, 5

Cable shoulder triple threat:
3 x 10

Better session today. Nearly 8 hours sleep, and a good warmup made the difference. Going for a Rest Pause final set in the squats for a bit of extra volume, as I’m only squatting twice a week on the new routine. Doing pullups 3 times a week, adding one pullup per workout, until I get to 5 x 10 and can start weighting them.

Adjusting diet as well, taking in enough carbs is always a problem for me, but I feel sluggish if having a carb-heavy meal in the middle of the day. Plus, I have a sedentary job and I’m trying to minimise unnecessary weight gain. I’m adding carbs to my morning post-workout meal, and increasing carbs with my evening meal, as I train fasted at 6:45 am. Lunch will be protein, veg and fats, still shooting for a little over 3,000 kcals per day.

3,037 kcal 272C 133F 252P

34

13/01/15 - Bench

Shoulder warmup

Med ball slams:
3 x 10 @size 6 (6kg?)

Bench (5/3/1 Cycle 8, week 2):
30 x 5
35 x 5
42.5 x 3
50 x 3
57.5 x 3
65 x 10 (+2 rep PR)

s/s

Band pullaparts:
15, 15, 15, 15

CGBP:
42.5 x 12, 12, 12

Dips:
6, 6, 5, 5, 5

RKC Plank:
2 holds (trying this out following the front page article on alternative abs exercises, couldn’t get the feeling that was described).

Good session, really enjoyed the exercise selection, starting to love dips, feel as though I now have enough strength and shoulder stability to be able to do them properly and really feel the benefit. Dips are following the same protocol as pullups, 1 additional rep each workout, twice a week, until I can hit 5x10 at bw before beginning to weight them.
Will increase the weight on CGBP by 2.5kg next time around, and go for a heavier med ball. The more explosive warmups (jumping squats, box jumps, med ball slams etc) are helping me feel a lot better throughout the session.

In other news, I tried running home from the train station after work last night, as it was pouring down with rain, and I felt horrendous. I hate running, especially road running.

35

14/01/15 - Deadlift

AM Weight: 92.9 kg

Warmup

Box jumps:
3 x 10 @ 30"

Deadlift (5/3/1 Cycle 8 week 2):
60 x 5
75 x 5
90 x 3
105 x 3
117.5 x 3
132.5 x 6

s/s

Pullups (varying grip):
6, 6, 6, 6, 5

RDL (3 x 8-12):
70 x 8, 8, 8

Pendlay Row (3 x 8-12)
60 x 8, 8, 8

Slowly adjusting to increased volume. Deadlift is suffering slightly at the moment, with the box jumps beforehand and supersetting the deadlifts with pullups, but hopefully I’ll adapt over the next few weeks. Much better form on RDL and the rows, solid assistance work.

36

15/01/15 - OH Press

Shoulder warmup

OH Press:
bar x 5
30 x 5
35 x 5
40 x 1
45 x 5, 4 ,4, 4, 3

Dips:
6, 6, 6, 5, 5

s/s

RDF:
6kg x 25, 25, 25, 25, 25

MOTHER F**KING PROGRESS!!! Finally getting some movement on OH Press, a variety of reasons I’m sure, but I think mainly because:

  1. I’m only doing one main lift per day, increasing the focus and decreasing fatigue.
  2. I’m trying to get more sleep.
  3. I’m carbing up at night, so I feel better fuelled for the session.
  4. The only free rack was facing a mirror, which was beneficial as I could do a serious form check and noticed my elbows flare out, so I put a real focus on keeping them tucked in.

I’m still a few weeks away from 5x5 at this weight, but I feel really good about it. Dips progressing well, will increase the weight for RDF next session.

37

16/01/15 - Squat

Warmup

Front Squat (5x5):
bar x 5
40 x 5 (3 sec pause)
50 x 5
62.5 x 3
72.5 x 5, 5, 5, 5, 5

s/s

Pullups (varying grip):
6, 6, 6, 6, 6

DB Goblet Squats:
34kg x 10

Kroc Rows:
34kg x 15, 10

Cable shoulder triple threat:
3 x 10

Food intake was low yesterday, so ate a jam sandwich at 6am, about an hour before my first working set, to boost energy for the session. Felt energy levels dropping off towards the end though.
Good session, nothing spectacular, just working through. Enjoying the linear progression for pullups, they’re starting to feeal al lot easier now, which is cool.
Threw in some goblet squats as a bit of asisstance work, but I’m not sure if I need it. Squatting twice a week and deadlifting once should be enough intensity, frequency and volume, and the whole point of the 5x5 scheme is to keep putting the weights up, so I don’t want to do anything to negatively affect that.
Saw ‘The Theory of Everything’ last night, enjoyed it, thought it struck a nice balance between Hawking’s work, his struggles and the lives of those around him. Off to see ‘Foxcatcher’ tonight, and then ‘American Sniper’ tomorrow.

38

19/01/15 - Squat

AM Weight: 93.8 kg

Warmup

Front Squat (5x5):
bar x 5
40 x 5 (3 second pause)
52.5 x 5
65 x 3
75 x 5, 5, 5, 5, 5

s/s

Pullups (varying grip):
7, 6, 6, 6, 6

Snatch grip high pull from blocks:
bar x 5
40 x 5
50 x 5
60 x 5
60 x 5

Cable shoulder triple threat:
3 x 10

Solid session. Added pulls in after reading CT’s article on the best exercises ever. Want to get ‘yoked’. Just testing the waters with those weights, will look to do 4 heavy sets of 5 in this session.
Foxcatcher - f*cked up. Great acting and a good story, but weird. Glad I saw it, wouldn’t see again.
American Sniper - brilliant. Absolutely loved it. Would watch again. And again.

39

19/01/15 - PM

10 minutes of jump rope work

30 KB swings @ 24kg

40

20/01/15 - Bench

Warmup

Med ball slams:
10kg x 3 x 10

Band pullaparts:
15, 15, 15

Bench (5/3/1 Cycle 8, week 3):
30 x 5
35 x 5
42.5 x 3
55 x 5
60 x 3
67.5 x 7

CGBP:
45 x 12, 12, 12

Dips:
6, 6, 6, 6, 5

Tweaked my back somewhere between the final set of CGBP and the second set of dips, but other than that, a solid session. Will increase weight on CGBP next session.