Do Meatheads Dream of Iron Sheep?

Wednesday 8/12/15

BW 303

5/3/1 Cycle 11 - Phase 3 - 5’s week

Squat

135x5
225x5
315x3
365x3
405x3
455x1

Bench Press - TM 290

95x8
135x5
190x5 set 1
225x5 set 2
245x8 set 3
185x8 FSL

Lat PD - Supinated Grip

3 sets of 190x10

Lateral raises

3 sets of 10

Notes: Keep doing shoulder stuff.

Friday 8/14/15

BW 303

5/3/1 Cycle 11 - Phase 3 - 5’s Week

Squat

135x5
225x5
315x3
365x3
405x3
455x1

Deadlift - TM 550

135x5
225x5
315x1
365x5 set 1
415x5 set 2
475x5 set 3

Press - TM 195

95x5
125x5 set 1
145x5 set 2
165x8 set 3
135x8 FSL

Face Pulls

3 sets of 12

Happy weekend!

Monday 8/17/15

BW 304

5/3/1 Cycle 11 - Phase 3 - 3’s Week

Squat - TM 460

135x5
225x5
315x3 set 1
365x3 set 2
415x6 set 3

Dumbbell Bench Press

30x8
75x10
90x10
90x10
90x10

Bent Over Barbell Row

135x10
185x10
185x1
135x1
145x1
135x1*

Some machine seated row

2 sets of 10

  • Notes: My left wrist started to hurt like hell on the rowing set of 185x10. I tried a multitude of grips afterwards but my left wrist wasn’t on board with the idea of barbell rows. That’s happened before. My wrist feels fine now. I’ll try them again some other time and stick with rows that don’t hurt for now.

Wednesday 8/19/15

BW 305

5/3/1 Cycle 11 - Phase 3 - 3’s week

Squat

135x5
225x5
315x3
365x3
405x3
455x1

Bench Press - TM 290

95x8
135x5
175x3
205x3 set 1
230x3 set 2
260x5 set 3
205x12 FSL

Lat PD, various grips and poundage*

3 sets of 10
1 set of 8

Lateral Raise

3 sets of 12

10 min sauna
10 min hot tub

  • Notes: I worked in with a few of the bodybuilder types I lift with regularly and just did what they did.

Saturday 8/23/15

BW 303

5/3/1 Cycle 11 - Phase 3 - 3’s week

I was lifting without my usual level of grit, so I skipped squats for no good reason.

Deadlift - TM 550

135x5
225x5
315x3
385x3 set 1
440x3 set 2
495x2 set 3
545x1

This is the first time I did not manage to hit the minimum reps on a set since adopting 5/3/1. 545 was to be my redemption. It was heavier than it should have been, but it went up.

Press - TM 195

85x5
115x5
135x3 set 1
155x3 set 2
175x5 set 3
135x8 FSL

Face Pulls

3 sets of 12

Supersetted with…

Standing EZ-Bar bicep curls

3 sets of 12

Notes: I lifted on a Saturday morning after drinking too much and eating like shit on Friday. I suppose it is a victory that I trained, but that may have been the only redeeming factor of this lifting session.

Monday 8/24/15

BW 303

5/3/1 Cycle 11 - Phase 3 - 1’s Week

Squat TM 460

135x5
225x5
295x3
345x5 set 1
390x3 set 2
435x4 set 3

My right tricep has been bugging me for the last week, so I am giving dumbbell presses a break today. Hoping some lacrosse ball rolling and a few extra days of rest will set it straight.

Seated machine rows, various grips

5 sets of 12

Notes: I need to go back to Kroc rows next cycle. I’m also considering going back to a 4 day upper/lower split to get me in the gym a little more. I’m still mulling that one over though.

I also started taking creatine again tonight after probably close to a year without. I have a bunch just sitting in the cabinet, so why not?

Wednesday 8/26/15

BW 303

5/3/1 Cycle 11 - Phase 3 - 1’s week

Squat

135x5
225x5
315x3
365x3
405x3
455x1

Bench Press - TM 290

95x8
135x5
185x5
225x5 set 1
245x3 set 2
275x2 set 3
225x10 FSL

Lat PD - Neutral grip

5 sets of 180x10

Lateral Raises

3 sets of 10

DB Bicep curls

3 sets of 35x10

Notes: My right tricep is still hurting. Strength is off just a bit, but I think that’s more from knowing that I’m not 100%. Feels fine whenever I’m not pressing. More lacrosse ball work and stretching is in order, I suppose.

Friday 8/28/15

BW 303

5/3/1/ Cycle 12 - Phase 3 - 1’s Week

Squat

135x5
225x5
315x3
365x3
405x3
455x1

Deadlift - TM 560

135x5
225x3
315x3
415x5 set 1
475x3 set 2
525x3 set 3

Press - TM 195

95x8
125x5
145x5 set 1
165x3 set 2
185x3 set 3
145x10 FSL

Lost tightness on my top set of 185, but very pleased with my “First Set Last”, which I believe is a rep PR.

EZ-Bar Bicep Curls

3 sets of 12 with bar+50

Supersetted with…

Face Pulls

3 sets of 12

Notes: Strong end to an otherwise forgettable cycle.

Wednesday 9/2/15

BW 305

5/3/1 Cycle 11 - Phase 3 - Deload week

Squat

135x5
225x5
275x5

Deadlift

135x5
225x5
315x5

Press

95x5
115x5
135x5

Right shoulder and tricep still dicey. Need to go get some tissue work done.

It’s been a long time since I’ve lurked ya. Glad to see you’re still going strong and getting stronger.
Very fun to watch your squats. Congrats on all your progress!

[quote]twojarslave wrote:
I also had the presence of mind to bring my kettlebell home for the rest of the warm season. It has been collecting dust behind the gym counter and I keep forgetting to use it. I want to get back to at least doing lots of swings on some off-days. It now lives next to the back door, so I’ll see it every day now. Remembering I have it is the first step towards using it.[/quote]

Hope those swings are happening as planned.

Still here lurking.

Powerpuff: Thanks for stopping in. I will try to get more video up soon, but the urge to buy a smartphone remains non-existent. This forces me to be a technology mooch and bum videos from lifters equipped with fancy glowing rectangles.

raven78: Sorry to disappoint, but the swings have not been happening at all. I might have to dust that thing off this week. The kettlebell has not gotten any love from me lately. I’ve been too busy rationalizing an extended period of excessive consumption and diminished gym activity to wrap up what has been a pretty great summer. Nice to know you’re still lurking!

Tuesday 9/8/15

BW 308

5/3/1 Cycle 12 - 5’s week

Squat - TM 470

135x5
225x5
315x5 set 1
355x5 set 2
405x5 set 3

Bench Press - TM 295

95x8
135x5
185x5 set 1
225x5 set 2
250x8 set 3
185x8 FSL

Kroc Rows

2 sets of 100x20

Notes: 91 and humid today. Didn’t push squats very hard at all.

I did a full-body workout today because of the short Labor Day week, but I am going back to the 4 day upper/lower split beginning on Thursday.

I got a fist-bump after my squats from a heavily-tattooed guy who just finished his 9 year-long prison sentence. Does this mean I have street cred?

I used smelling salts (ammonia capsules) before my top set on bench. This was my first time taking a whiff. I like 'em!

I’ve gotten stronger on Kroc rows since the last time I did them, so I need to pull something heavier than the 100’s. My gym doesn’t have 110’s with a normal grip. I now need to decide if I use straps and move up to the fat-grip 110’s, where my grip gives out long before my back, or jump up to the normal-diameter 120’s, where my grip probably won’t be a limiting factor. I may just do a set of both and see how it goes.

Thursday 9/10/15

BW 308

5/3/1 Cycle 12 - 5’s week

Deadlift - TM 560

135x5
225x5
315x3
365x5 set 1
420x5 set 2
475x7 set 3

1 rep PR at 475.

Farmer’s Carries - 130lb DB per hand

Carried them as far as I could four times

Kettlebell swings - Fifty Pounder

2 sets of 25

Friday 9/11/15

BW 308

5/3/1 Cycle 12 - 5’s week

Press - TM 200

95x5
115x5
130x5 set 1
150x5 set 2
170x8 set 3
130x10
115x10
95x10

Lat PD - Wide Pronated Grip

3 sets of 180x10

Supersetted with…

EZ-Bar Bicep Curls

3 sets of 12 with bar + 50

Notes:

I think I love ammonia. I think I’m ready to make the jump to the good stuff - Nose Tork!

I also tried wrist wraps for the first time today on my top set of 170. I think I’m going to pick myself up a pair. These were “Gansta” wraps, apparently made by Mark Bell’s company.

Monday 9/14/15

BW 309

5/3/1 Cycle 12 - 3’s week

Squat - TM 470

135x5
225x5
275x3
330x3 set 1
375x3 set 2
425x6 set 3

Leg Press

3 sets of 290x10

Supersetted with…

Romanian Deadlift

3 sets of 135x10

Notes: Kept assistance light as I transition out of full body workouts. Probably a little too light, but I am pleased with my squats.

Tuesday 9/15/15

5/3/1 Cycle 12 - 3’s week

Bench Press - TM 295

95x8
135x5
185x3
205x3 set 1
235x3 set 2
265x6 set 3
225x10 FSL

DB rows

100x20
130x10
130x8

Lateral raises

3 sets of 10

Supersetted with…

Band pull aparts

Notes:

I wil have to strap up for rows if I am to go above 100. The 110s and 120s at my gym are both fat grip and the 130s are heavy enough to be limited by grip as well. 110 for 20 with straps seems like a good mark to aim for next week.

Didn’t do any hard assistance besides rows. Having issues in my right tricep, maybe a bit of tendonitis. Doesn’t seem to hinder strength though, so I may just work through it next week.

Thursday 9/17/15

BW 308

5/3/1 Cycle 12 - 3’s Week

Deadlift - TM 560

135x5
225x5
315x3
405x3 set 1
455x3 set 2
505x3 set 3
545x1
565x1

Skipped assistance due to time crunch.

Friday 9/18/15

5/3/1 Cycle 12 - 3’s Week

Press - TM 195

95x8
115x5
140x3 set 1
160x3 set 2
180x3 set 3

Kept it short. This might be the last day I feel air above 80 degrees for a long time.

Just want to say I LOVE the thread title.

Thanks for the nice words, craze9. I stole the title, or at least its cadence, from a much better writer. The title might be the only thing my log has going for it at the moment besides unnecessary weight gain and half-assed workouts.

Wednesday 9/23/15

BW 310

5/3/1/ Cycle 12 - 1’s Week

Squat - TM 470

135x5
225x5
295x3
355x5 set 1
405x3 set 2
445x4 set 3

I’ve always wondered what happens when you fail a heavy squat, and now I know. Well, I have an idea, anyway. I got light-headed coming out of the hole on the fifth rep and somehow ended up on the floor. I need to ask my spotters what happened next time I see them. I don’t really have a clear recollection of the event.

I should have had the rep, but my focus was off. This may have had something to do with the sun shining directly in my face during my whole squat session. The squat rack is really in the worst spot possible. It is next to a full glass door, so the sun shines right in your face at times. The flooring is uneven, but I know the right spots to put my feet now. Its also directly in front of a mirror, which I do not like at all. I’ve asked them to move it many times but they never obliged.

My gym is closing on the 5th of October, which I’m pretty sad about, but I can at least be happy that wherever I end up squatting can’t possibly have their squat rack in a worse spot.

Jack shit assistance. Taking it easy this week. I need to not do that.