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 – 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 – C1W1 – Press

Press:  5×45 + 5×50+ 10×55
DB Rows:  3x10x50
Shrugs:  3x10x95

Short and sweet.  Work took over my life for the last 2.5 weeks so I missed many days since.  Training ADHD motivated me to move early onto Wendler’s 5/3/1.  I was really satisfied with this program when I did it 2 years ago.  The weight progression is certainly slower on the lifts, but I was able to consistently break PRs and my strength shot through the roof.  At one point was able to do 15 straight reps of 275 Deadlifts.  Currently, I can struggle to maybe perform 5 reps at that weight.  I had coupled the program using the 3-month challenge variation on the “Boring But Big” assistance work.  It was very bland, but it certainly got my strength gains up.  As of now, I haven’t concretely decided what assistance work regimen I will follow.  I’m more concerned with simply getting my core lift numbers up and maintaining a consistent training regimen.

My 1RM goals within the foreseeable future are:

315 Squat
375 Deadlift
185 Bench
135 Press/Clean
185 Row

The 315 Squat has been staring me dead in the eyes for the last 3 years and I’ve yet to conquer it.  My Bench has also been stubborn over the last couple of years.  With these 2 in mind, I think I’m going to gear my assistance towards trying to strengthen the weak points in each of the lifts.

Week15 – Day43B – Out of Order

Weight: 191.4 lbs

Three gentlemen were using the squat rack doing quarter squats.  So, I went ahead and started doing my shoulder movements.  Finished, but they still weren’t.  What to do, what to do?  I went ahead and did some incline dumbbell presses and high rep dumbbell rows.

Seated Plate Raises:  3x10x25
Seated Lateral Raise: 3x8x15
Seated DB Shrug + Clean + Half Press:  3x8x15

Incline DB Press:  3x8x45
DB Rows:  2x15x40

Squats:  3x5xBar + 5×135 + 3×155 + 2×175 + 1×200 + 1×225 + 5×240

These were absolutely brutal.  I was spent after the 4th rep on the top set, but I really didn’t want to stall again so I grinded out the last rep.

Deadlift:  5×135 + 3×165 + 2×185 + 1×205 + 1×25 + 5×250

These were pretty difficult today.  My ramp percentages jumped a bit more than usual.  I felt like I was expending too much energy doing the warm-ups.

Accessories:
Dips:  10/10/4
Chin-ups:  2/2/1

Sticking with dips and chin-ups for the accessories.  I get the most bang for the buck regarding many body parts being worked with these.  The only thing missing here is some more ab and lower body accessories.  I think I can get away with forgoing lower body accessories with the heavy squatting and deadlifting.  More ab work would definitely help though.

Conditioning:
Treadmill: 10 minutes – alternating 30 sec. @ 3.2 spd / 30 sec. @ 5.5spd

Decided to start doing a little conditioning post everything.  I took this one from Jim Wendler’s 52-question Q&A in his 5/3/1 program.  Treadmill isn’t really my cup of tea, but I have yet to find a decent hill around me (and near work).  I adapted this one and extended the “sprint” intervals from 10 seconds to 30 seconds.  The same goes for the rest periods- 10 to 30 seconds.  It’s a bit of a hassle to constantly raise and lower the treadmill speed every 8 second or so.  Calves got sore pretty quickly.

Week15 – Day41B – Biggy Biggy Biggy

Weight: 190.0 lbs

I’ve never been this heavy before.  190lbs is certainly a sight to see on the scale.  Good? Bad?  I’m not sure yet.

Squats:  3x5xBar + 5×135 + 4×155 + 3×175 + 2×195 + 1×215 + 5×235 + 5×115

Had some bit of forward lean on the last 2 reps of the top set.  I was trying not to look straight ahead as it would have put my neck in an awkward position relative to my body.  Instead, I tried to focus lower on the wall in front of me.  Most squatters tend to look up to keep their chest up- I used to do this as well.  However, this put my neck in a bad position.  With this in mind, keeping my neck in line with my spine proved to have been difficult in trying to maintain my chest and torso upright.  More core is definitely engaged when I position my neck this way.

Seated Plate Raises:  3x10x25
Seated Lateral Raise: 3x6x15
Seated DB Shrug + Clean + Half Press:  3x6x15

15 pounders were pretty grueling.  Took about 1 to 1.5 min. rests after the 2nd set.  Paused briefly between the lateral raises and shrug-clean-half presses to give myself a brief momentto get over some of the fatigue build up.

Deadlift:  5×135 + 3×165 + 2×185 + 1×205 + 1×25 + 5×250

Used the belt on the top set.  Alternating grip.  All the sets felt much better than before.  Definitely didn’t feel as though I was rounding as much.  No significant lower back pain after the reps, so that’s good news.  One thing I’m not too happy about is banging my knees up on the ascent and descent.  I’m trying to keep the bar close to my body, but at the same trying not to slide the bar down my leg.  I used a stance an inch narrower on each side and moved my arms closer in to keep them perpendicular to the floor.  I think this certainly helped so I will make sure to remember this cue when deadlifting next B session.

Accessories:
Incline Bench:  3x5xBar + 3x8x85
DB Rows:  3x8x50
Chin-ups:  3/1/1
Incline DB:  3x8x45

Did similar push and pull accessories for today.  I think I may swap a few of these for some more shoulder accessories and perhaps some low back strengthening.

Core:
Elbow plank:  1min. 10 sec.

Tough doing these today, whole body was a shaking.

Week14 – Day40A – I Kind Of, ♥ U Gurl

Weight:  185.4 lbs

Found a nice little gem yesterday.  It’s a remix, by C. Justice, of Destiny’s Child’s classic, “Say My Name”.  Absolutely addicting bassline.

Squats:  3x5xBar + 5×145 + 3×165 + 2×185 + 2×205 + 5×230

Still going strong on the squat.  Had to expel a maybe not so little grunt on the 4th rep of the top set.  I’ve tried controlling these more, but usually my grunts are short and emotionally driven.  When I feel that I must complete a rep and I’m pretty much feeling near or at empty in the tank, my mind shifts gears very quickly, almost like…flooring the gas pedal.  At that brief moment, I’m trying to exert as much contraction as I possibly can and squeezing my core to get that bar up.

Bench:  3x10xBar + 5×80 + 3×100 + 1×120 + 5x5x140

These weren’t bad today.  My grip was a bit different.  Middle finger was on the knurling.  Not too wide, not too narrow.  The main focus was to keep the bar at the base of my palms.  In addition, made sure to keep the scapula contracted and prevent it from separating and losing contraction throughout the entire set.  This really helped with removing the load off my shoulders.  Still doing 5 sets across of 5 reps with these.  Definitely think the added dips and incline bench accessories are helping tremendously with maintaining the weight progression on the bench.

Rows:  5×85 + 3×105 + 1×135 + 3x5x150

Messed up on the grip a bit today.  My previous A workout, I noted that I had used a wider grip, 1-2 inches outside of the knurling.  Made the mistake of putting the index finger on the knurling.  Wider grip felt easier.  Stayed with 3 sets as I was using my back.  I was lifting my chest a lot, messy form, not very strict.

Accessories:
DB Incline:  10×50
DB Rows:  3x8x55
Dips:  8/8/8/2

DB Incline was pretty easy, but I only did 1 set.  I will make sure to remember to do an additional two next time around.  Made sure to exchange 1 pressing movement with 1 pulling movement.  So, after DB incline, I did some DB rows, going up from last time, 50 -> 55 lbs.  My left arm rows were more difficult than the right side.  After this, I went on to do some dips.  Definitely did quite a bit better than last A session.  I will stay with 3 sets of 8 and increase rep count for each set by 1, workout to workout until I stall.  I’ll continue progressing the dips until I can do 3 sets of 15 at which time I’ll add weights and drop back down to 8 reps and continue the progression with weights instead of reps.

Core:
Elbow planks:  1min. 5sec. + 30sec.

Was a bit more fatigued today so the burning started a bit sooner.

Week14 – Day39B – Butterflies

Weight: 186.4 lbs

It’s been more than a full year since I last lifted my near to my current poundages.  Coming into today’s session, I had a bit of the butterflies and anxiousness that comes with squatting my 225 lbs.  Looking at my logs over the last 2-3 years, I’m definitely appreciative and happy with my current gains.  I endured very taxing and completely exhaustive sessions where I was pushing myself to the very end.  Those nights were ended pretty much in delirium.  This time around, I’m being a bit more proactive and listening to my body a lot more.  Some say that “overtraining” is a myth, some say to avoid it all costs.  I personally do agree that training too hard consecutively, even between rest days, had a strong impact on recovery and my overall well-being.  My motivation to go to the gym waned as I anticipated having to lift to complete exhaustion.  With my history in mind, I have been approaching my strength training with a primary focus on protecting my health.

Squats:  3x5xBar + 5×145 + 3×165 + 2x185 + 1×205 + 5x225 + 8×115

Did a single set of 5 at 225 lbs.  Performed a backoff set of 8 reps using close to 50% of the top work weight.

Seated Plate Raises:  3x10x25
Seated Lateral Raise: 3x6x15
Seated DB Shrug + Clean + Half Press:  3x6x15

Increased the weight on the lateral raises as well as the shrug-clean-press from 12 to 15 lbs.  It was difficult, but not terrible.

Deadlift:  5×135 + 3×165 + 2×185 + 1×205 + 1×225 + 5×245

I’m not sure how I felt about these…  I narrowed my stance a bit and it felt a bit better.  Getting from the knee to the lockout seems to be a struggle.  I feel like my shoulders are rising at a faster rate than my lower body which is causing me to engage my lower back, round and do a good morning.

Accessories:
DB Rows:  3x8x50
Chin-ups:  3/2/2

Didn’t really have a plan on what accessories to do today.

Core:
Elbow plank:  60secs + 30secs

I’m lasting much longer on these, so good news!