Monday 5/11/15
BW 298
5/3/1 Cycle 8 - 5’s week
Squat - TM 460
135x5
225x5
255x3
295x5 set 1
340x5 set 2
390x7 set 3
Dumbbell Bench Press
45x10
75x10
90x10
90x10
90x10
Supinated grip barbell row
135x10
185x10
185x10
185x10
No belt worn today.
Wednesday 5/13/15
BW 298
5/3/1 Cycle 8 - 5’s Week
Squat
135x5
185x5
225x10
255x10 Belted
295x10 Belted
Bench Press - TM 290
135x8
165x5
195x5 set 1
225x5 set 2
245x9 set 3
195x10 FSL set
Lat Pulldown - Supinated grip
3 sets of 200x10
Friday 5/15/15
BW 297
5/3/1 Cycle 8 - 5’s Week
Squat
135x5
185x5
225x10
255x10
295x5
Deadlift - TM 550
135x5
225x5
315x3
355x5 set 1
410x5 set 2
465x5 set 3
495x1
545x1
585xFAIL
Press - TM 195*
95x5
115x5
125x5 set 1
145x5 set 2
165x5 set 3
125x8 FSL set
Bicep Curls - EZ-Bar + 50lbs
3 sets of 12
Monday 5/18/15
BW 298
Day 8
5/3/1 Cycle 8 - 3’s Week
Squat - TM 460
135x5
225x5
275x3
320x3 set 1
365x3 set 2
410x8 set 3 PR
My previous best squat set in this ballpark was 405x6, set during last cycle’s 3’s week. I’m very pleased to have ran into my camerawoman this afternoon to get this set on film. Yes, that wailing noise at the very end is me.
Dumbbell Bench Press
30x10
70x10
90x10
90x10
90x10
Supinated Grip Barbell Row
135x10
185x10
205x10
185x10
No belted sets today.
Looking strong tjs. 405x8 no belt is awesome. And the grunt was like a cherry on top of the banana split. Perfect.
Thanks NHLFTR. I am quite pleased with that set.
Wednesday 5/20/15
BW 295
Day 10
5/3/1 Cycle 8 - 3’s Week
Squat
135x5
185x5
225x10
265x10
295x10
Bench Press - TM 290
95x10
135x8
165x5
185x3
205x3 set 1
230x3 set 2
260x7 set 3
205x10 FSL set
Lat Pulldown, wide pronated grip
3 sets of 200x10
Supersetted with…
Standing Bicep Curls
3 sets of 12 with EZ-Bar+50 lbs
Friday 5/22/15
BW 296
Day 12
5/3/1 Cycle 8 - 3’s Week
Squat
135x5
185x5
225x10 Belted
275x5
315x5 All Paused
Deadlift - TM 550
135x5
225x5
315x3
385x3 set 1
440x3 set 2
495x5 set 3
Press - TM 195
95x5
115x5
135x3 set 1
155x3 set 2
175x5 set 3
135x6 FSL set
Standing Bicep Curl
3 sets of 12 with EZ-Bar + 50
Supersetted with…
Standing Calf Raise
3 sets of Full-Stack x 12
Tuesday 5/26/15
BW 297
Day 1
5/3/1 Cycle 8 - 1’s Week
Squat - TM 460
135x5
225x5
295x3
340x5 set 1
390x3 set 2
435x6 set 3 PR
My previous best was 430x4, set during last cycle’s 1’s week. Today’s set felt great from start to finish.
Dumbbell Bench Press
30x12
75x10
90x10
90x10
90x10
Supersetted with…
Supinated Bent Over Barbell Row
135x10
185x10
185x10
185x10
No belted sets today, belt owner was using belt.
My gym now has a pair of tires out back. I need to start taking the trap bar outside for some heavy farmer’s carries and spending some time flipping those tires.
Thursday 5/28/15
BW 296
Day 3
5/3/1 Cycle 8 - 1’s Week
Squat
135x5
225x5 Belted
275x5 Belted
315x5
365x3 Paused last rep
405x1 Belted
455x1
Bench Press - TM 290
95x10
135x8
185x5
225x5 set 1
245x3 set 2
275x3 set 3
225x10 FSL set
Bench was not on point today.
Lat PD - Narrow Neutral Grip
3 sets of 200x10
Monday 6/1/15
BW 297
Day 1
5/3/1 Cycle 8 - 1’s Week*
Squat
135x5
225x5
275x5
315x5
Deadlift - TM 550
135x5
225x5
315x3
410x5 set 1
465x3 set 2
520x1 set 3
555x1
585xFAIL
I am not being very smart with my deadlifts right now. Need to work on technique.
Press - TM 195
95x5
125x5
145x5 set 1
165x3 set 2
185x3 set 3
145x10 FSL
Wednesday 6/3/15
BW 297
5/3/1 Cycle 8 - Deload week
Squat
135x5
185x5
225x5
275x5
Bench Press
95x5
115x5
135x5
155x5
185x5
Supinated Barbell Row
3 sets of 135x10
Bicep Curl with EZ-Bar + 40lbs
3 sets of 12
Friday 6/5/15
BW 298
5/3/1 Cycle 8 - Deload week
Deadlift
135x5
225x5
315x5
Press
95x5
115x5
135x5
Leg Press
200x10
Knee felt a bit tweaked after that set, so no more of those.
Lat PD - Neutral Close Grip
170x10
170x10
Decided to have a little fun after this.
Clean* + Press
155x1
185x1
205xFAIL
205x1 Push Press
225xFAIL
I cleaned 225 easy, but lost my tightness before I could do a good push press. The previous lift of 205 was my first ever push press, so with a little practice I’m sure I could get 225 up.
*Better described as “Ugly Upright Row”.
Monday 6/8/15
BW 298
I woke up puking this morning. I felt felt better as the day went on, but not quite at 100%.
5/3/1 Cycle 9 - 5’s Week
Squat - TM 470
135x5
225x5
305x5 set 1
355x5 set 2
405x7 set 3
Dumbbell Bench Press
35x10
75x10
90x10
90x10
90x9
Supinated Barbell Row
135x10
185x10
185x10
185x10
Wednesday 6/10/15
BW 297
5/3/1 Cycle 9 - 5’s Week
Squat
135x5
225x5
315x3
365x3
405x3
Bench Press - TM 295
95x8
135x8
190x5 set 1
220x5 set 2
250x8 set 3
190x10 FSL
Lat PD Wide Pronated Grip
3 sets of 200x10
Standing EZ-Bar Curl
3 sets 10 with Bar+70lbs
Saturday 6/13/15
BW 295
5/3/1 Cycle 9 - 5’s Week
Squat
135x5
225x5
275x3
315x3
365x3
405x3
Deadlift - TM 560
135x5
225x5
315x3
365x5 set 1
415x5 set 2
475x5 set 3
Press - TM 200
95x8
115x5
135x5 set 1
150x5 set 2
170x7 set 3
135x8 FSL
Standing EZ-Bar curl
3 sets of bar+50 for 12
Face Pulls
3 sets of 12
20 min sauna
10 min hot tub
Monday 6/15/15
BW 298
5/3/1 Cycle 9 - 3’s week
Squat - TM 470
135x5
225x5
295x3
330x3 set 1
385x3 set 2
425x6 set 3
DB Bench Press
40x10
75x10
90x10
90x10
90x10
Supinated Barbell Row
135x10
185x10
185x10
185x10
Wednesday 6/17/15
BW 298
5/3/1 Cycle 9 - Phase* Two - 3’s Week
Squat
135x5
225x5
315x3
365x3
405x3
Bench Press - TM 295
95x10
135x8
175x5
205x3 set 1
235x3 set 2
265x6 set 3
205x10 FSL
Lat PD - Wide neutral grip
3 sets of 200x10
I haven’t noted phases explicitly in my log entries until now, but Wendler’s full body template from the original book is what I’m running. It consists of several phases. Phase 1 was run for cycles 6, 7 and 8. Phase 1 got me accustomed to squatting 3 days per week for light-ish sets of 5-10, which I had no issue with at all. I rather liked it.
Phase 2 bumps the non-5/3/1 squatting percentages up to heavier weights for sets of 3, getting me used to squatting heavier more frequently. I will run phase 2 for at least one more cycle after this.
Phase 3 is basically phase 2 with a real heavy single after the last set of 3. I thought about doing a single at 455 today (which would have been the phase 3 heavy single percentage), but I gotta say that 405x3 was not particularly easy today after squatting 5/3/1 sets and reps on Monday. I will stick with the Wendler Way, which I’ve stayed pretty close to during my foray into 5/3/1 full body.
I like the simplicity of Wendler’s template (squat/push/pull) and I like to squat, so it is a good fit for me while I am in this phase (of life, not lifting). I’ve just kinda been on autopilot in the overall effort department, and I’m still getting stronger without packing on any real scale weight. I suppose this is the power of habit in action, where I feel like I’m totally half-assing it by merely lifting 3x/week and eating well enough to maintain body weight and gain strength.
I suppose this also means that I am, in fact, half-assing it. I have an abundance of unexploited opportunities, which I suppose is rather obvious. A windfall of time looks to be on the horizon, but I will wait for that to materialize before I plan around it.
Friday 6/19/15
BW 298
5/3/1 Cycle 9 - Full Body Phase 2 - 3’s Week
Squat
135x5
225x5
315x3
365x3
405x3
Deadlift - TM 560
135x5
225x5
315x3
405x3 set 1
455x3 set 2*
505x4 set 3 *
I am still stronger with mixed grip because that is how I’ve always pulled, but I think a bit of practice with wraps is a good idea before I form too firm of an opinion.
Press - TM 195
95x8
115x5
135x3 set 1
155x3 set 2
180x5 set 3
135x10 FSL
Monday 6/22/15
BW 298
5/3/1 Cycle 9 - Full Body Phase 2 - 1’s Week
Squat - TM 470
135x5
225x5
315x3
355x5 set 1
405x3 set 2
445x4 set 3
Dumbbell Bench Press
50x10
90x10
90x10
90x10
At this point my squats began conspiring with my regrettable lunch choice to sap me of my mojo. I rowed the barbell with heartburn instead of heart today.
Supinated Barbell Rows
135x8
185x8
135x7
Consistent work going on in here. Keep chopping wood.