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 41 – 5/3/1 – Day 130

Cycle #4
Week 2 Day 2

Warm-up Squat:  5×100, 3×125, 3×150
5/3/1 Squat:  
3×160, 3×185, 3×210
Leg Press:  4x15x185lbs
Weighted Sit-ups:  4x25x10lb

Just realized that I did week 1 weights…  But, aside from that, I think I felt significantly better than last week’s squatting.  One thing I changed up was having a wider stance.  This prevented straining my lower back that I felt when I was squatting last week.  I also felt much stronger coming out of the hole.  There’s inherently a slight bit more forward lean because I’m sitting back more.  I actually felt my use of hip drive which I haven’t felt in a long while.  Last week, I noticed that my shoulders were going up faster than my butt, causing my knees to come forward and the weight to move from my heels to my toes.  Did not feel this way at all during this squat session.  Finally got it back!

Week 40 – 5/3/1 – Day 126

Cycle #4
Week 1 Day 2

Warm-up Squat:  5×100, 3×135, 3×150
5/3/1 Squat:  
3×160, 3×185, 3×210

Weighted Sit-ups:  4x25x10lb

Definitely not feeling these squats.  Feel like I’m not using hip drive properly on the positive.  Think I’m actually moving my knees forward when I’m going up.  Thinking about it now, I think it’s because I’m raising my shoulders way faster than my knees.  Need to focus on coming out of the hole raising my butt and shoulders at about the same rate.

Week 38 – 5/3/1 – Day 122

Cycle #3
Week 3 Day 2

Warm-up Squat:  5×95, 3×120, 3×140
5/3/1 Squat:  
5×185, 3×205, 3×230

Leg Press:  4x15x155lbs
Leg Curls:  2x10x20lbs (was not a fan of these)
Weighted Sit-ups:  4x25x5lb
Conditioning Treadmill Intervals (1min sprint : 1min rest)
2.5spd warm-up for 2min.
5.0spd + 5.5spd + 6.0 spd + 6.5 spd + 7.0 spd
3.0 to 2.5 spd cool-down for 3 min.

Squats weren’t as bad as before.  Didn’t feel as heavy and definitely didn’t feel as tired after the core sets were done with.  Did some leg accessories.  The leg pressing was fairly easy, but definitely burned my legs pretty well at only 155 lbs.  Leg curls were awkward and I wasn’t too fond of the feeling like my knee would just snap back the other way.  Did some treadmill sprints for conditioning.  About 2 months prior, a knee doctor I met with prescribed avoiding any impact based (running, jumping, etc.) activities and heavy squatting to see if my knee conditions were get better.  Can’t say they really have and so I decided to start with some intervals on the treadmill again- no incline yet.

Week 17 – 5/3/1 – Day 62

Cycle #5

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.

Week 15 – 5/3/1 – Day 58

Cycle #4

Squat:  5×125, 5×155, 3×185 + 5×210, 3×240, 4×270

I was pretty disappointed that I couldn’t get 5 out of the top set.  I was actually going for more, but I couldn’t finish the 5th rep.

BBB Squat:  10/8/6/6/5 x 145

I didn’t use my belt on these sets.  I probably should have.  My legs were just dead after the 5/3/1.


10 x 10lb Weighted Situps
25 x 25lb Side Bends
10 x Lying Leg Raises


1 mile at 2.5 spd

Week 15 – 5/3/1 – Day 56

Cycle #4

Deadlift:  5×120, 5×150, 3×175 + 5×205, 3×230, 10×260 Rep PR

I don’t know what to say.  It seems almost fantastical that I actually cranked 10 out.  Determination and putting that number in your head really does wonders.

BBB Deadlift:  5x10x135

Messed up.  I wrote down cycle #1 BBB deadlift numbers.  And here I was thinking things were getting easier.  Go brain farts.


10 x 10lb Weighted Situps
15 x Ab Wheel Rollouts
25 x 25lb Side Bends
5 x10 x Lying Leg Raises