5/3/1 – C3W4 – Squat

Squat:  5×105 + 5×135 + 5×160
BBB Deadlift 70%:  5×105 + 5×135 + 3×160 + 3x10x190

Hill Sprints:  5×40 yards

Hill sprints were much more difficult today.  I think I’m going to continue with the 5/3/1 for another 3 months and restart the Boring But Big Challenge.  I still think I can gain some progress with this linear-style type of progressive loading.  I’m pretty satisfied with my squat and deadlift at the moment.  I’m really hoping I can continue with the progression to get me to 315lb squat 1RM and 405lb deadlift 1RM.  It’s definitely doable, I think.  Outside of the progressive loading, I think what will truly determine my success towards these 2 goals is strengthening my weak points in each lift.

The big common denominator between these two lifts that can serve as a bottleneck if I don’t train it more is my core.  With a stronger core, I will no doubt have an easier time towards the 315 and 405, squat and deadlift.  In addition to these, I really want to strengthen my bench and ohp.  185 1RM bench is not impossible.  135 ohp is also not impossible.  I’m pretty sure I could push press that if I really wanted to, but I’m going with strict ohp as my basis.  Core work will definitely carry over well into the ohp for stabilizing and boosting confidence with lifting a loaded bar over my head.

Aside from the main lifts, I also want to progress on my dips and chinups.  I’ve been running 5/3/1 + reps between chins and dips and alternating the two on the Press and Bench days.  Chinups, will no doubt be the most difficult to progress on.  I’d like to be able to dip and chin both +25lbs for 1 rep.

Finally, I’ve begun to realize that my cardiovascular fitness is not up to par with my strength.  The voyage to my apartment involves two flights of stairs.  While it’s completely not unusual to get a little winded going up these flights for the average joe, it is fairly unusual for me, in my opinion, to be breathing a little heavy reaching the top of the stairs.  On top of the other goals, I’d really like to improve this aspect of my training that has long been neglected.  At the moment, I’m able to complete 5 full 40-yard sprints up a hill.  My goal is to be able to do up to 10-15 of these with a minutes rest between.

In summary:

Squat: 1x315lb
Deadlift:  1x405lb
Bench:  1x185lb
Press:  1x135lb
Dip:  1xBW+25lb
Chin:  1xBW+25lb
Hill Sprints:  10-15×40-yards

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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.

One Year Down, A Lifetime to Go

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.

Reassessing May 2012 Goals

Just looked at my first post on the blog and cracked a smile.  I set my Squat goal to be 230 and I’m almost there already (10 lbs more)!  That number, unfortunately, was when I was a fairly skinny 150 pounder.  My new 1.5xBW @ 176 lbs is now…264lbs flat.  It’s only been 2 months in and I’ve already skyrocketed my squat.  I’ve never done this much volume at this weight…ever.  My upper body on the other hand is definitely lagging more than I’d like.  Currently my Bench is at an embarrassing 120 lbs and my Press is at 80 lbs.  However, I do believe that I’ve finally made it over my Press wall.  I think it would be useful to set a Squat rest week for me so I can build my upper body lifts.  While many Stronglift-onites would probably think this is stupid considering I’m progressing so much on the Squat, I think my upper body lifts would get a significant boost if I had more energy to perform accessories post workout.  Mainly, I want to indulge in more dips/pushups/pull-ups/chin-ups to get my chest and shoulders up to par.  Looking at the lifts that I’m doing well on, it seems as though I’m quite a bit more capable of pulling rather than pushing.  I’m fairly excited for my Deadlift.  I haven’t had too much difficulty yet with the lift and I’m still using alternating grip.  I think I’ll have to invest in a weight belt pretty soon for my Squat and Deadlift.

I think 185lbs isn’t too far out of my reach within the year- definitely very heavy for my build I think.  I’d like to get up to 185 before May 2012 and cut down and start doing boxing and/or some sort of MMA to lean out and actually apply my newly found strength gains.  Boxing at a heavier weight is definitely not my slice of bread, I think I want to improve my agility and footwork once I hit my strength goals.

MAY 2012 GOALS:

Squat – 1 x 265

Bench – 1 x 185

Press – 1 x 135

Deadlift – 1 x 315

Row – 1 x 225

Bodyweight:  185 max

Bodyfat:  < 20%

Dunk a basketball, hah.

Week 6 – Day 18B

Over all a very good workout.  No pain in lower back when doing the squats.  I focused a lot on form for the press and made sure I was pressing straight up and not forward and up.  Deadlifts were fairly easy.  Used chalk on my workset and the lift felt like a breeze- had no grip failure.

After 2 more weeks, I’m sitting steady at around 170-172 lbs.  I’m fairly happy with this, but my body fat percentage shot up and I can feel most of it around my mid section.  I’ll have to ease up a bit on the carb intake, I think this may be the reason why I have excess fat gain.  My thighs are considerably thicker and larger than when I first started.  Even my loose pants are slightly tight fitting.  My goal for the next 2 weeks is to try and get up to 175 lbs and stay under 20% body fat.  I’m getting to the point where I no longer don’t really know what to expect workout to workout.  The lifts are getting considerably heavy.  I’ve never done this much volume at this amount of weight for any of my lifts except for Deadlifts.  I will be very pleased if I can reach 225 lb squat without a deload.

Bodyweight:  171.5 lbs

Body Fat:  20%

Warmups:

3 x 10 Shoulder dislocations

3 x 10 sec. Doorway pec stretch

3 x 10 Leg swings

3 x 30 sec.  static Squat stretch

Squats:

2 x 5 x Bar

5 x 120

3 x 140

2 x 160

5 x 5 x 180

Walkouts:

10 sec. x 230

10 sec. x 250

Press:

2 x 5 x Bar

5 x 5 x 65

Deadlift:

5 x 145

3 x 165

2 x 185

5 x 205

Warmdown:

1 x 15 sec. warrior lunge + twist

1 x 15 sec. butterfly

Foam roll

 

Welcome to My Journey

School’s out, 4 years of college is done-zo’s.  This blog marks the beginning of many many new endeavors I wish to follow.  I have not worked out for nearly 5 weeks as of today…  So with this in mind, I’ve decided to bring myself back to the basics.  My lifting journey started 2 years ago with StrongLifts5x5 and I think it’d be appropriate to do so again.  Starting Monday, May 30th, I will be following a strict diet and starting the SL5x5 “Beginner” routine.  Squat-Bench-Row workout A and Squat-Press-Deadlift workout B.  I’ve outlined my “feeding” times on an Excel spreadsheet and I’m currently looking to eat 5 times a day, 2 to 3 hours between each meal.

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

It’s my wish to achieve the 1.5xBW squat within the next year and I think it’s definitely do-able.  I think the Squat and Deadlift are my two strongest lifts followed by the Row and Bench.  I plan on using a very strict form on the Rows and making sure I don’t “cheat” too much once I start lifting heavier weights.  The Press has been a long time culprit when it comes to making gains on the lift, but I’m optimistic on getting to that 1 plate within the year.