5/3/1 – C1W3 – Deadlift

Deadlift:  5×105 + 5×130 + 5×195 + 3×220 + 3×205 + 3×225 + 4×245 (267.29 1RM)
BBB Squat:  5x10x135
Hanging Leg Raises:  5×10

Finished the first 3 weeks of 5/3/1 on the first cycle.  First week was definitely rough.  Wasn’t used to the volume.

5/3/1 – C1W3 – Bench

Bench:  5×55 + 5×70 + 5×80 + 5×105 + 3×115 + 7×130 (156.02 1RM)
BBB Press:  3x10x40 + 2x9x40
DB Rows:  5x10x35
BB Curls:  3x10x40
Dips:  3×5
Face Pulls:  3x10x30

Did some dips in place of the tricep pushdowns.  Tricep pushdowns are great for the isolation of the triceps, but I decided to drop it in place of dips to get the best bang for the buck.  Haven’t done dips in a while so there was definitely some difficulty getting them going.  I was tweaking my left shoulder at the top of the press so I backed off a bit, thus the 9 rep sets.

5/3/1 – C1W3 – Press + Squat

Press:  5×20 + 5×30 + 3×40 + 3×45 + 3×55 + 7×60 (72 1RM)
BBB Bench:  5x10x70
BB Curls:  3x10x40
DB Rows:  3x10x35
Lat Pulldowns:  1x10x35

Squat:  5xBar + 5×105 + 5×135 + 3×155 + 5×195 + 3×220 + 2×245 (252.01 1RM)
BBB Deadlift:  5x10x135

Memorial Day Monday, missed my Press workout so I decided to combine my Monday and Tuesday (Press and Squat) sessions into one today.  Surprisingly enough, the workout flew by pretty quickly.  The presses were still pretty easy.  I hang cleaned the bar up to the racked position for pressing on each set.  I usually go thumbless on the Pressing so, it was a bit awkward going from with thumb to no thumb.  The bench is still not balanced, my right chest/arm is working harder than the left.  Tried varying the grip width by going wider, but still had the problem.

Quickly afterwards, I did a few accessories for the pressing as someone was in the squat rack.  After that, I went straight into the squats.  A quick 5 reps of empty bar and then 5×40%, 5×50% and 3×60% of my 90% of 1RM for warm-up.  Managed to crank out 2 reps on the top set even though I’m supposed to stop at 1.  No belt!  The deadlifts were definitely lighter than when I last did the BBB last week.  In addition, less fatigue, I was able to crank out all 5 sets of 10 at 135.

I’m starting to eat big again.  With all this volume, it’s no surprise that I’m much more inclined to eat everything in sight.

5/3/1 – C1W2 – Deadlift

Deadlift:  5×100 + 5×130 + 3×155 + 3×180 + 3×205 + 3×225
BBB Squat:  5x10x130
Crunches:  45/25/15

The BBB squats weren’t bad today.  I was able to finish out the 5 sets this time.  I had some lower back strain on these.  Fatigue got the best of my form perhaps.  I was going pretty low on the squats.  Used alternating grip on the top set of the deadlift, no belt.  It wasn’t bad.  Gym doesn’t have an ab roller so I, instead, performed some body weight crunches.

I’ve been trying to keep myself “topped off” in terms of getting food in me.  The previous 2-3 weeks, I’ve been really neglecting the other half of my training:  nutrition + diet.

I’ve been thinking of developing a personal Android App for myself to track my numbers.  In addition, I’d like this app to be able to push my info to a database where I can then serve a personal web page with the stats I’ve pushed from my phone.  It’s certainly nothing novel, but I think it’d be cool to build something from scratch.  I’ve been running this personal blog for close to 3 years now.  The amount of lifting datum I’ve accrued is certainly not negligible anymore.

Being able to analyze patterns in my workout progress over these periods of time can definitely help me learn a lot of new things about myself that I may have not been able to recognize in the past.  What worked?  What didn’t work?  When did I have the longest streak of PRs?  When was I strongest?  When did I plateau?  Which workout regimen gave me the most gains?

5/3/1 – C1W2 – Bench

Bench:  5×55 + 5×70 + 5×80 + 3×95 + 3×110 + 3×125
BBB Press:  5x10x45
DB Rows:  5x10x35
BB Curls:  3x10x40
Face Pulls:  3x10x25
Tricep Pushdowns:  3x10x25

I might go until failure on the top set for a while on the bench and press until things get heavy.  Face pulls and tricep pushdowns are still pretty light.

5/3/1 – C1W2 – Squat

Squat:  5×100 + 5×135 + 3×155 + 3×180 + 3×205 + 3×230
BBB Deadlift:  5x10x135
Vertical Knee Raises:  5×10

The squats were tough.  The BBB deadlifts were even worse.  I took plenty of rest for the 4th and 5th sets.  Form and technique improved when I rested adequately.  Afterwards, I treated myself to a nice 5 sets of vertical knee raises on the captain’s chair.  These were done with control to avoid swinging my legs up.

5/3/1 – C1W2 – Press

Press:  5×20 + 5×30 + 3×40 + 3×45 + 3×55 + 3×60
BBB Bench:  5x10x70
BB Curls:  3x10x40
Face Pulls:  3x10x25
Tricep Pushdown:  3x10x30

Relatively easy session.  Presses are still pretty light.  Attempted to perform some empty bar hang cleans while waiting for a bench to free up.  Forgot to do chin-ups / lat pulldowns.

5/3/1 – C1W1 – Deadlift

Deadlift:  5×100 + 5×130 + 3×155 + 5×170 + 5×195 + 5×220
BBB Squat:  3x10x135
Vertical Leg Raises:  3×10

Started doing the Boring But Big 3-Month Challenge.  I remember these squat/deadlift days now….  The sheer amount of volume from doing both exercises is unreal.  The “Boring But Big” assistance template is an extremely rigorous way of building real strength.  On top of that, it’s really, really simple.  After performing the core lifts, instead of going to failure on the top set, the reps stop at 5.  And instead, 5 sets of 10 reps are done at 50% of 1RM (90%).  I remember very vividly the sharp increase in strength gains I was able to get from this assistance template.

5/3/1 – C1W1 – Bench

Bench:  5×55 + 5×70 + 5×80 + 5×90 + 5×100 + 11×115 (160 1RM)
Boring But Big:  5x8x70

Right chest was working harder on these.  Need to figure out how to correct my form on these.  Legs were still sore from the squat day 2 days ago.  I continue to do the Agile 8 as warm-up and to keep everything loose before hitting the bar.