Press: 3×80, 3×95, 6×105 Rep PR
These felt pretty good. Used a false grip on first and second sets, regular grip on the last set. I think it’s much easier to roll back the bar into the wrists with a regular grip. Maintaining the bar at the base of my palm required a lot of forearm work. Going back down, I made sure not to drop the weight- usually when I do this I end up losing my tight grip and having the bar roll back into my wrists. Overall, pretty happy about the lift. I’d really like to get it up to 10×105.
BBB Press: 5x10x60
Much easier than the previous press day. Last press day I was all over the place.
The last couple of sets were grinders. I did them right after doing a set of BBB press.
DB Military Press – 4 x12 x 10lbs
Side Laterals – 4 x12 x 10lbs
Barbell Curls – 4 x12 x 30lbs
Preacher Curls – 4 x10 x 35lbs
Performed some very light additional assistance work.
Bench: 3x5xBar + 5×115, 5×135, 10×150 Rep PR
Well snap. I was pretty surprised at myself for cranking out that many. The gains I’ve made on the bench seems too good to be true. Driving my feet into the ground really helped stabilize my core and in turn keep my upper back rigid. I think my form was pretty good- didn’t feel like my right or left side was working more than the other. Having a solid arch really helped engage my upper back and lats as well.
Dips: 10/5/5/4 + Dumbbell Fly: 4x12x15lb + Tricep Pushdown: 5x20x25lb + Push-ups: 10/11/10/6
Bodybuilder style accessories. The dips were pretty difficult- my triceps got gassed pretty quickly.
1mile 3.0spd @ 10% incline
Deadlift: 5×100, 5×140, 3×160 + 5×190, 5×225, 11×250 Rep PR
Crushed the deadlifts today. Looks like I’m back into the swing of things. Yesterday’s press day was definitely off- my head wasn’t in the right place. Alternating grip on the last set.
BBB Deadlift: 5x10x145
Felt relatively light. I also used the belt on every set here. I touch and go’ed all the sets. The latter sets I would do a quick 5-rep, pause, then finish the set. The one thing I don’t like about doing touch and go is that I end up performing more of a straight legged deadlift as opposed to a regular deadlift. I tried to quickly drop my butt after each rep so that I was engaging my hamstrings each time and not pulling with a straight leg.
10 x BW + 10 x 10lb Weighted Sit-ups
25 x 25lb Side Bends
10 x Lying Leg Raises
6 x Kneeling Ab-Wheel Roll Outs
My core was pretty shot from the deadlifting. I could barely keep my body rigid on the ab wheel roll outs- my back would just buckle in. Weighted sit-ups don’t feel as terrible anymore compared to the first few times I did them.
3min. 2.5 spd warm-up @ 10% incline
4 x 1min. 5.0 spd sprints with 1min. rests @ 10% incline
7.0 spd sprint to 1 mile mark @ no incline
Left knee was feeling scarily unstable. Felt better later.
Back from Florida after a week and I’m sufficiently burnt to a crisp. Upper back, shoulders, upper chest were all still pretty tender today from the sunburn so stretching them out and just moving hurt a bit.
Press: 5×40, 5×50, 3×60 + 5×75, 5×85, 5×100
I fudged the 4th set and got stuck and expended too much energy on the latter reps. I only got what I needed for the top set unfortunately.
BBB Press: 10/10/8/7/6 x 60
Actually did 10 sets accidentally- wasn’t really thinking. I was wondering why I was so tired
These felt very strong. I was pulling myself up really fast on the first rep. I’m happy about this; this shows that I’m getting stronger.
Deadlift: 3×170, 3×205, 3×240, 2×275, 1×315, 1×345, 1×365 Rep PR
I went for single rep maxes today. I really wanted to test and see if the numbers held true on the spreadsheet. I broke my single rep maxes 3 times today- once for the 315 pull, once for the 345 pull and once for the 365 pull. I would say that I did the 315 pull with exceptional form, the 345 with ok form and the 365 with pretty terrible form. My lower back definitely feels strained today. I obviously am still going to follow the 5/3/1 protocol as planned. I am, however, incredibly happy I’m able to pull so much weight off the floor. I think I’m going to have to adjust my 1 year goal to a 1 rep max of 405, hah. Probably, getting ahead of myself here, but I’m determined to be victorious.
1 mile walk @ 2.5-3.0 spd
Today was a pretty relaxing day. Very light lifts.
Press: 5×45, 5×55, 5×65
Very light and relaxing. Used a false grip.
BBB Press: 3x10x55
Got a bit of a burn on these reps.
Did these spread out even after the 5/3/1 and BBB presses. Actually, also did some lat-pull down and bent over barbell rows here and there. Tried to do some power cleans, but they ended up being very ugly- used a lot of my arm to pull and flip the bar.
My lifting goals for May 2012 are:
Squat – 1 x 230
Bench – 1 x 185
Press – 1 x 135
Deadlift – 1 x 315
Row – 1 x 225
I typed these goals down a little over a year ago. I weighed around a buck fifty and I was determined. With my newly acquired free time, I became very excited thinking about all the uninterrupted lifting I could do. All the progress and achievements I could accumulate from having a consistent workout regiment can finally be realized without having school get in the way.
Six months of StrongLifts netted me 2 plate squat and 1.5xBW squat as well as 30 pounds on my frame. Another 3 grueling months of MadCow5x5 and I finally hopped on to Wendler’s 5/3/1 regiment. Looking at my current numbers, I have theoretically achieved my Squat, Bench and Deadlift goals. I’m really tempted to test my rep maxes this week. I have never done single rep maxes and so I think I’m going to try and read up on preparing for it.
My lifting goals for May 2013:
Squat – 1×315
Bench – 1×225
Press – 1×145
Deadlift – 1×360
Looking at these goals right now, and comparing those numbers to what I’ve been lifting, it almost seems like I’m going from lifting pebbles to boulders. Looking at the numbers makes me reminisce about the fear I had the first time I put 45lb plates on the bar for squatting or when I put 45lb plates on the bar for benching. Very exciting. My primary focus in this year’s lifting will be my bench and over head press. These two lifts have lagged behind my squats and deadlift numbers since I started lifting and I am determined to hit these numbers in a year’s time.