T Nation

Tdubs No More Excuses Log

Accountability is the name of the game so I’m putting my log up on T-Nation to keep focused on getting stronger.

The medium term goal is a 140 bench and 180 deadlift. Squat I haven’t done for a while so we’ll see what happens.

Nice and simple, 5/3/1 plus extras. So, Day One.

15/2/10

Deadlifts
87.5 x 5
95 x 5
107.5 x 16 (that SUCKED!)

T-Bar (neutral grip)
5 x 10 at 45

DB Shrug
5 x 10 at 26

DB Reverse Fly
3 x 10 at 10

Weighted Plank
3 x 30s at +20

Day Two 17/2/10

Bench Press
67.5 x 5
77.5 x 5
87.5 x 13

Dips
+10 x 10
+10 x 10
+5 x 10
+5 x 10
BW x 10

EZ French Press 3 x 10 at 50

Barbell Curl 5 x 10 at 30

DB Hammer 3 x 10 at 12

Day Three 19/2/10

Squats
82.5 x 5
95 x 5
107.5 x 13

Good Morning
3 x 8 at 40

Hanging Knee Raise
3 x 10

Day Four 22/2/10

Military Press (FG)
45 x 5
50 x 5
57.5 x 10

Pull Ups (supine grip)
+15 x 5
+20 x 5
+15 x 5
+15 x 5

DB Shoulder Press (FG)
3 x 10 at 24

Pull Ups (wide grip)
BW x 8,8,6

Swiss Ball Rollouts
3 x 20

Day Five 23/2/10

Conditioning

10 x 100m at 85%

Day Six 24/2/10

Deadlifts
87.5 x 3
100 x 3
112.5 x 14

DB Single Arm Row
3 x 20 at 30

Barbell Row (underhand grip)
3 x 12 at 60

DB Shrug
3 x 12 at 28
superset
Loaded Plank
+20 x 20s

Day Seven 26/2/10

Back Squat and Bench Press

Squat
82.5 x 3
100 x 3
112.5 x 12

Bench Press (FG)
72.5 x 3
82.5 x 3
92.5 x 10 (pussied out, should’ve done 11)

DB Lunge Walk 3 x 6/leg at 20
superset with
DB Incline Chest Press (FG) 3 x 8 at 30

Good Morning 3 x 8 at 40
superset with
EZ French 3 x 8 at 50

Note: incorporating O-lifts back in next week so have decided to start doubling up my 5/3/1 lifts Dan John style.

New plan:
Mon: Deads + Mil Press + shoulders/back
Tue: Speed
Wed: O-Lifts + arms
Thu: Conditioning
Fri: Squat + Bench + lower body/chest

.

Day Eight 1/3/10

Deadlift + Military Press

Deadlift
87.5 x 3
100 x 3
112.5 x 15

Military Press (FG)
47.5 x 3
55 x 3
60 x 10 (new PR)

Barbell Reverse Lunges 3 x 6/leg at 60
superset with
Chins (UG) 3 x 6 at +15

DB Shoulder Press (FG) 3 x 10 at 26
superset with
Pull Ups (WG) X 8,8,8

Barbell Rollouts 3 x 8

Day Nine 2/3/10

Conditioning

Treadmill
60s at 13, 14, 15, 16, 17, 18, 19 w/ 60s rest between sprints.

Versa Climber

30s : 30s x 10 at 180 feet/min

Day Ten 3/3/10

O-Lifts (and Gunz :slight_smile:

10-15 minutes of various jumping drills: box jumps, hurdles jumps etc

Snatch 3 x 3 at 40

  • Lifts felt and looked ugly. Need a shit-tonne of practice.

Clean 3 x 3 at 60

  • Better than snatch but still not great.

Bicep stuff: DB Curls, Barbell Curls, Hammer Curls. All 3 x 8.

NOTE TO SELF: DO NOT TAKE 6 MONTHS OFF O-LIFTS AGAIN!!

Day Eleven 5/3/10

Back Squat and Bench Press

Squat
95 x 5
107.5 x 3
120 x 10

Bench Press (FG)
77.5 x 5
87.5 x 3
97.5 x 8

DB Lunge Walk 3 x 6/leg at 22
superset with
DB Incline Chest Press (FG) 3 x 8 at 32

Hanging Knee Raise 3 x 10

Dips 3 x 8 at +15
superset with
45-degree Back Extension 3 x 10

Day Twelve 12/3/10

After getting my ass kicked by gastroenteritis all week (and losing 10lbs in the process) I cried and pissed and moaned and pussied my way through this feeble, woeful training session:

Back Squat 3 x 6 at 100
superset with
Decline Hex Push Ups x 12

Back Squat 3 x 10 at 60
superset with
Cable Single Arm Row 3 x 8/side at 9 plates

Checked my balls were actually still there and went home, crying to my momma.

Day Thirteen 15/3/10

The upside of my week off sick was that is was my deload week anyway, so I didn’t miss any ‘active’ training. But given the weight lost (got 7lbs of the 10 back on now) I’m going to do my second 5/3/1 cycle with the same starting weights as the first cycle.

Deadlift
87.5 x 5
92.5 x 5
107.5 x 16

Military Press (FG)
45 x 5
50 x 5
57.5 x 8 (bit weaker than before)

BB Reverse Lunge 3 x 6/leg at 60
superset with
Pull Ups (UG) 3 x 5 at +15,20,20

DB Shoulder Press (FG) 3 x 10,8,8 at 26
superset with
DB Single Arm Row 3 x 10/arm at 42

Pull Ups (WG) x 8,8
superset with
Plank +20 x 40s