tdubs
February 24, 2010, 9:15am
1
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
tdubs
February 23, 2010, 8:48am
2
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
tdubs
February 23, 2010, 8:49am
3
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
tdubs
February 23, 2010, 8:50am
4
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
tdubs
February 25, 2010, 7:15am
6
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
tdubs
February 26, 2010, 4:32pm
7
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
tdubs
March 2, 2010, 7:42am
9
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
tdubs
March 4, 2010, 7:18am
10
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
tdubs
March 4, 2010, 7:23am
11
Day Ten 3/3/10
O-Lifts (and Gunz
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!!
tdubs
March 5, 2010, 7:06pm
12
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
tdubs
March 12, 2010, 7:00pm
13
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.
tdubs
March 16, 2010, 6:42am
14
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