5/3/1 Cycle 1 Week 2 Bench, Squat, Deadlift

10×65 / 5×95
3×115 / 3×125 / 3×140

Bench was pretty heavy.  Thumbless grip.  Trying to figure out why the load is more concentrated on the right arm.  Frustrating.

5xBar / 3×95 / 3×115
3×140 / 3×160 / 3×180

Warm-up set was pretty painful for the right shoulder.  Will need to do mobility exercises prior to get the shoulders prepped for low bar position.  Interestingly…I decided to narrow my grip width by a lot and it actually lessened impingement on the shoulder.  Usually, it’s the other way around due to lack of shoulder flexibility.  This also allowed me to have a more upright position and avoid doing a good morning on the positive.  Lowered lower back engagement so no sore back.

3×155 / 3×175 / 3×205

Pretty solid on these.  Was very happy to do these again.  Deadlifts are by far my favorite of the compound lifts.

Seated DB Press:  10×35 / 8×35 / 6×35

Somehow did worse on these than previous db pressing.

Chinups:  3 / 2.5 / 2.5 / 2 / 1.5 / 1.5

Actually did the other 4 sets.  These felt very strong.  No doubt getting some help from the curls.

Incline Bench:  8×85 / 6×85 / 4×85

Struggled with these a lot.  Again, same issue with regular benching, right lats, triceps and upper chest were getting more strained than left side.

Preacher Curls:  3x10x40

Pretty easy, struggled from fatigue on the last set, but I think I can get up to 50 for next time.

DB Bench:  3x10x35

Pretty easy as well.  Not sure of the dumb bell path, was using a pretty narrow path.  May go a bit wider to get more of the pecs involved.

DB Rows:  3x10x45

Pretty fatigued by the end of the session, but managed to complete all sets.  Was jerking a bit on the last few reps of the last set

5/3/1 – C4W1 – Deadlift

Deadlift:  5×115 + 5×135 + 3×165 + 5×180 + 5×205 + 7×230 (276.04 1RM)
BBB Squat 50%:  5×95 + 3×115 + 5x10x135

DB Row:  10×35 + 10×40 + 10×45
Chinup:  2
Lat Pulldown:  8×42.5 + 2x8x35

Today was pretty grueling.  Tried to maintain correct posture on the squats.  I’m noticing that I’m dropping the left side a bit.  Also the bar is creeping up causing my chest to cave in instead of being open.  Deadlifts were difficult today.  Was really focusing on form and technique.  A CSCS guy doing some shrugs complimented me on my form, woot!  No conditioning today, I was pretty spent after the session.  Legs were still pretty sore from the hill sprints and squats from Tuesday.  Pecs were also pretty sore from bench day.  The DB Flys definitely helped with engaging more pectoral muscles, woot again!

5/3/1 – C3W3 – Deadlift

Deadlift:  5×105 + 5×135 + 3×160 + 5×200 + 3×230 + 6×255 (296.17 1RM)
BBB Squat 70%:  5×105 + 5×135 + 3×160 + 3x5x190

Seated DB Press:  3x10x35
Tricep Extensions:  15×40 + 15×45 + 10×55

And this work out concludes the 3-month Boring But Big challenge.  What next…?

5/3/1 – C2W3 – Bench + Deadlift

Bench:  5×55 + 5×70 + 3×85 + 5×105 + 3×120 + 11×135 (186.98 1RM)
BBB Press 60%:  5x10x40

Deadlift:  5×105 + 5×135 + 3×160 + 5×195 + 3×225 + 3×250 (264.72 1RM)
BBB Squat 60%:  5×105 + 3×135 + 10×160

DB Rows:  5x10x40
BB Curls:  3x10x40
Dips:  3×6
Face Pulls:  3x10x30

Today was a pretty awesome workout again.  Bench strength was crazy today, I was able to bang out 11 reps on the top set.  1RM jumped from 135 2 weeks to 185 today.  I keep thinking I messed the weight of the plates up.

5/3/1 – C2W1 – Deadlift

Deadlift:  5×105 + 5×130 + 3×160 + 5×170 + 5×195 + 7×225 (270.04 1RM)
BBB Squat 60%:  5×105 + 5×135 + 5x10x160
Crunch Machine:  3x10x30

BBB Squats were pretty brutal.  Good thing I belted up on these.  I had to rest a good 3-4 minutes between sets.  After the deadlifts, I was already pretty low in the tank, but I was pretty dead set on finishing out all 5 sets no matter what.  This concludes the first week of the second cycle.

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 – 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.

Week 43 – 5/3/1 – Day 136

Cycle #4
Week 4 Day 4

5/3/1 Squat:  5×100, 5×125, 5×150
5/3/1 Deadlift:  5×115, 5×140, 5×165
Leg Press:  15x155lbs, 3x15x185lbs
Weighted Sit-ups:  4x25x10lbs
Dumbbell Rows:  2x15x25lbs, 2x15x30lbs
Pull-ups:  4/4/3/2

Warmed up pretty thoroughly today.  Two sets of leg swings front to back, side to side.  Two sets of fire hydrants and warrior lunges.  Did a few cautious rounds of box jumping.  I noticed that the way I jumped determined if my back felt like it was “seperating”.  If I jumped from a standstill, it would bother my back.  If I prepped my jump by lowering my self a bit and engaging my legs, there was less back involvement- almost like I was jumping from my toes.

Week 40 – 5/3/1 – Day 128

Cycle #4
Week 1 Day 4

Warm-up Deadlift:  5×115, 3×135, 3×165
5/3/1 Deadlift:  3×180, 3×210, 3×235
Chin-ups:  5/4/3/2
DB Rows:  4x15x25lbs
Hanging Straight Leg Raises:  4×8 reps

Pretty exhausting lifts.  Haven’t done deadlifts for a long time prior to this.  Definitely felt it in my lower back.