Bench
Warmup
300x3
315x3
340x3
OHP
Axle
125x5
185x5
Pyramid Pull Ups and Push Ups
1 and 2 up to 5 and 10 and back down
Medicine ball throws
5 sets with burpees
Squat
Warmup
335x3
375x3
420x5 No spot, so I would say I'm good for a couple more reps if I knew I had someone there to save me should they be needed.
Leg Press (777)
3 sets sled plus 200
Reverse Hyper
Doesn't seem like a whole lot for two workouts but they were both pretty solid. I also squatted during my lunch hour so I was pressed for time.
Friday, January 21, 2011
Thursday, January 20, 2011
1/19 Deadlift
Deadlift
Warmup
385x3
435x3
500x7 I'm pretty happy about this.
Deadlift from 2" Deficit
315x5 4 sets
Straight Leg Deadlift
85lb dumbbellsx10 2 sets
Hyper
2 sets of 10
I planned on doing a little bit more than this, but my lower back was still tight and a little sore from squatting and so I cut it a little short to let it recover more for Sunday.
Warmup
385x3
435x3
500x7 I'm pretty happy about this.
Deadlift from 2" Deficit
315x5 4 sets
Straight Leg Deadlift
85lb dumbbellsx10 2 sets
Hyper
2 sets of 10
I planned on doing a little bit more than this, but my lower back was still tight and a little sore from squatting and so I cut it a little short to let it recover more for Sunday.
Monday, January 17, 2011
1/13 Bench, 1/15 Squat
1/13 Bench at Jobe's
Bench
Warmup
275x5
315x5
335x5
Strict Press
125ishx5 2 sets
Log Press
180x5
180x4
Sledge Swings
16lb
4 sets of 10 each arm
Blast Strap Pushups
Started with 8 chains down to body weight. Didn't do very many reps.
Some curls.
1/15 Squat
Squat
Warmup
315x5
365x5
405x8
Front Squat
135x5
185x5x2
205x5
225x5
Leg Press
777 (7 full reps, 7 top half, 7 bottom half is one set)
200 plus whatever the sled weighs
3 sets
Straight Leg Dead
85lb dumbbells x 4 sets
Reverse Hyper
3 sets of 10
1/17
Pullups
5x3 BW
KB Swings with dumbbells
complex with 20, 35, 50, 75, 85, and 100 pounds
up and back down so 120 total swings
finished in 7:45.
Tuesday, January 11, 2011
Deload, a small rant, and some shoulders.
Last week I deloaded, so not much to say there. I probably took it a little bit too easy. I need to figure out why my motivation is lacking so much the last couple of months.
I also pissed myself off by being an idiot and drinking Saturday night and being hung over and not going to Jobe's Sunday.
Three things I need to change:
1. I need to make sure I am working to my potential. No more not feeling like it or thinking of other things I could do.
2. I need to start going above and beyond what is prescribed in 5/3/1 since that is what I'm using right now. The last couple months I have hit some decent numbers on the prescribed sets and reps, but I haven't done hardly anything for accessory work and haven't pushed myself enough on my last sets. I am mostly thinking I need to get more of the accessory work in.
3. I need to clean up my eating and start doing conditioning work. I don't think I eat bad. I think I eat too much at once for the most part. Sure my diet could use to be cleaned up, but I think I would be a lot better off just with smaller portions and spreading it out. As far as conditioning I am building myself a Prowler. I need to get a hold of a sledge and a tire. I need to start doing complexes more regularly. Most important of all though, I need to just shut the fuck up about what exercises I'm going to do and make sure I am just doing some sort of conditioning at least 3 days a week.
I also decided to start adding in power and hang cleans to my workouts.
1/6 Power Cleans
Worked up to 275, maybe did 2 reps
Hang Cleans
Dropped to 225x3
255x3
275x1
305x0, I would have been impressed with myself if I had hit this. I actually think I would have got it, but was a little fatigued from all the sets before.
1/10
Hang Cleans
worked up to 225x5 for 3 sets, varied my grip from narrow to very wide for the sets.
Strict Press
I had to clean these from the floor.
145x5
165x5
185x5
115x10 2 sets
115x5 was supposed to be 10
95x5
95x10 2 sets
I am not happy about how shitty my pressing strength is. This is one lift I need to hit very hard and try to get it up quick.
DB Rows
85x5 3 sets with Fat Gripz
85x10 3 sets without Fat Gripz
I did a few other things quick and called it a night.
I also pissed myself off by being an idiot and drinking Saturday night and being hung over and not going to Jobe's Sunday.
Three things I need to change:
1. I need to make sure I am working to my potential. No more not feeling like it or thinking of other things I could do.
2. I need to start going above and beyond what is prescribed in 5/3/1 since that is what I'm using right now. The last couple months I have hit some decent numbers on the prescribed sets and reps, but I haven't done hardly anything for accessory work and haven't pushed myself enough on my last sets. I am mostly thinking I need to get more of the accessory work in.
3. I need to clean up my eating and start doing conditioning work. I don't think I eat bad. I think I eat too much at once for the most part. Sure my diet could use to be cleaned up, but I think I would be a lot better off just with smaller portions and spreading it out. As far as conditioning I am building myself a Prowler. I need to get a hold of a sledge and a tire. I need to start doing complexes more regularly. Most important of all though, I need to just shut the fuck up about what exercises I'm going to do and make sure I am just doing some sort of conditioning at least 3 days a week.
I also decided to start adding in power and hang cleans to my workouts.
1/6 Power Cleans
Worked up to 275, maybe did 2 reps
Hang Cleans
Dropped to 225x3
255x3
275x1
305x0, I would have been impressed with myself if I had hit this. I actually think I would have got it, but was a little fatigued from all the sets before.
1/10
Hang Cleans
worked up to 225x5 for 3 sets, varied my grip from narrow to very wide for the sets.
Strict Press
I had to clean these from the floor.
145x5
165x5
185x5
115x10 2 sets
115x5 was supposed to be 10
95x5
95x10 2 sets
I am not happy about how shitty my pressing strength is. This is one lift I need to hit very hard and try to get it up quick.
DB Rows
85x5 3 sets with Fat Gripz
85x10 3 sets without Fat Gripz
I did a few other things quick and called it a night.
Tuesday, January 4, 2011
The last couple of weeks.
Basically the highlights of the last 5/3/1 cycle I did were a 350 bench, 565 deadlift, and 445 squat which was super easy. I did all of these with no spot or lift off since I have been lifting by myself. I think I am good for at least another 20 pounds on deadlift and am sure I could squat over 500 raw.
January 2 was a strongman day, the first and only one this cycle as I was on vacation the other weeks.
Axle Clean and Press
worked up to 250 x1, then did a set of 250x4.
Axle Deadlift, DBL overhand
worked up to 330x1, this was the first time I had tried these. I really need to get myself an axle and maybe use these as an accessory lift some other day to work my grip since it limits the weight quite a bit. I have a feeling it would help my axle clean and press quite a bit too just getting it in my hands more.
Keg Clean and Press
150x4
200x2
Stones
230x1,1,1,1,1,2,3,10
This was another event I had never done. I liked it quite a bit but will definitely wear a shirt and get some forearm sleeves before I do it again.
Sledge Swings
20 each arm, 3 sets, maybe 4 but I'm pretty sure it was 3
Overall it was a pretty good day. I really wish I could make it more often for strongman days so I could get the feel for a lot of these things more.
January 2 was a strongman day, the first and only one this cycle as I was on vacation the other weeks.
Axle Clean and Press
worked up to 250 x1, then did a set of 250x4.
Axle Deadlift, DBL overhand
worked up to 330x1, this was the first time I had tried these. I really need to get myself an axle and maybe use these as an accessory lift some other day to work my grip since it limits the weight quite a bit. I have a feeling it would help my axle clean and press quite a bit too just getting it in my hands more.
Keg Clean and Press
150x4
200x2
Stones
230x1,1,1,1,1,2,3,10
This was another event I had never done. I liked it quite a bit but will definitely wear a shirt and get some forearm sleeves before I do it again.
Sledge Swings
20 each arm, 3 sets, maybe 4 but I'm pretty sure it was 3
Overall it was a pretty good day. I really wish I could make it more often for strongman days so I could get the feel for a lot of these things more.
Monday, December 13, 2010
Here's a recap of my last couple weeks.
A couple weeks ago the only thing that really happened is I pulled 475 for 10. I felt pretty good about that because I have been squatting right before I pull and I squatted I think 435 for a couple.
That was Thanksgiving week.
Then I deloaded.
Last week I squatted 395 for 5.
Pulled 425 for 5, I'm going to blame this shitty day on a cold I've had for about a week.
I benched and did my sets up to 295 for 5 then decided to do some singles. I loaded up 335 and smoked it. Then had my wife spot me at 365 and completely fucked my rhythm up since I have been lifting without a lift off or spot and bombed. I went down to 350 and got it pretty easily with no lift off or spot. That should help my ego for a couple weeks at least. Now if I could squat over 500 raw with just a belt I would fell pretty decent.
Sunday I did strongman stuff at Jobe's Steel Jungle.
Started off with incline log. Worked up to 280, which I got 9 reps. I feel pretty good about that. The most I had even picked up before was 250, and did that for 12 I think.
Then we did some 18" DL. I worked up to a pretty solid single at 630.
Next was farmers holds, again something I had never done. I did 240 per hand and held it for something like 1 minute and 3 second. My hands feel arthritic today and I can give these credit for that.
I did a set of keg loads next. 200-290 series to 52". I did this in 22.?? seconds. Not too bad I don't think.
I did a couple singles of log press next and between my body just being completely drained and my grip being completely gone these didn't go so well.
I think I did a single at 200 and went to 240 and figured out I need to stay lighter and work on my clean.
Did some battling ropes and couple sets of fallouts and went home.
A couple weeks ago the only thing that really happened is I pulled 475 for 10. I felt pretty good about that because I have been squatting right before I pull and I squatted I think 435 for a couple.
That was Thanksgiving week.
Then I deloaded.
Last week I squatted 395 for 5.
Pulled 425 for 5, I'm going to blame this shitty day on a cold I've had for about a week.
I benched and did my sets up to 295 for 5 then decided to do some singles. I loaded up 335 and smoked it. Then had my wife spot me at 365 and completely fucked my rhythm up since I have been lifting without a lift off or spot and bombed. I went down to 350 and got it pretty easily with no lift off or spot. That should help my ego for a couple weeks at least. Now if I could squat over 500 raw with just a belt I would fell pretty decent.
Sunday I did strongman stuff at Jobe's Steel Jungle.
Started off with incline log. Worked up to 280, which I got 9 reps. I feel pretty good about that. The most I had even picked up before was 250, and did that for 12 I think.
Then we did some 18" DL. I worked up to a pretty solid single at 630.
Next was farmers holds, again something I had never done. I did 240 per hand and held it for something like 1 minute and 3 second. My hands feel arthritic today and I can give these credit for that.
I did a set of keg loads next. 200-290 series to 52". I did this in 22.?? seconds. Not too bad I don't think.
I did a couple singles of log press next and between my body just being completely drained and my grip being completely gone these didn't go so well.
I think I did a single at 200 and went to 240 and figured out I need to stay lighter and work on my clean.
Did some battling ropes and couple sets of fallouts and went home.
Tuesday, November 30, 2010
Here we go again.
I obviously fell off the wagon after about a week of posting here. I think I'll actually try to keep up with it this time. I didn't write down what I did last week so I'll give a quick run down of what I remember.
I also started with 5/3/1 a couple weeks ago.
11/24
Squat/ Dead
Squat
Warm Up
345 x 5
390 x 3
435 x 2
Used a loose belt for my work sets. I am not completely following the 5/3/1 model for squats. I am just doing the required reps and maybe a few more for the last set if they feel good so I can save a little for deads.
Dead
Kind of warmed up, didn't really need it since I just got done squatting.
375 x 5
425 x 3
475 x 10 Not a ton of weight but I feel pretty good about pulling this for 10 right now. I really need to work on grip and actually get some conditioning work in.
Loose belt for work sets.
I called it good after this since I was lifting with my dad and it was already close to 8 and we were going to go eat supper somewhere.
11/28
Strongman day
Log press
120 x 10
something else
230 x 4 or 5
250 x 0
250x 1
I really need to work on my clean on this, I don't think they weight is that much of an issue for pressing if I can get the clean down and work on form a little more.
Incline log
warmed up a little
230 x 3
250 x 12
I am really bad at barbell incline but for some reason feel pretty good with the log.
18" Dead
worked up to 585 x 1 pretty easily and with a pretty loose belt.
Tried 635, but shot my ass. I need some work on these.
Keg Loads
200, 220, 250, 270, and 290 pounds
Did 2 runs.
First run - around 26 seconds
Second run - right at 20 seconds
I get my stent out Friday which I am really looking forward to. I don't know how much the whole bladder cancer thing slowed me down, I think it more so just interrupted my training and so some of my numbers are a little down. I'm also having a really hard time benching by myself because I don't like not having someone to spot me on these. I would also really like to be able to do more band work on the bench for my triceps but that's a little hard when you're by yourself.
I also started with 5/3/1 a couple weeks ago.
11/24
Squat/ Dead
Squat
Warm Up
345 x 5
390 x 3
435 x 2
Used a loose belt for my work sets. I am not completely following the 5/3/1 model for squats. I am just doing the required reps and maybe a few more for the last set if they feel good so I can save a little for deads.
Dead
Kind of warmed up, didn't really need it since I just got done squatting.
375 x 5
425 x 3
475 x 10 Not a ton of weight but I feel pretty good about pulling this for 10 right now. I really need to work on grip and actually get some conditioning work in.
Loose belt for work sets.
I called it good after this since I was lifting with my dad and it was already close to 8 and we were going to go eat supper somewhere.
11/28
Strongman day
Log press
120 x 10
something else
230 x 4 or 5
250 x 0
250x 1
I really need to work on my clean on this, I don't think they weight is that much of an issue for pressing if I can get the clean down and work on form a little more.
Incline log
warmed up a little
230 x 3
250 x 12
I am really bad at barbell incline but for some reason feel pretty good with the log.
18" Dead
worked up to 585 x 1 pretty easily and with a pretty loose belt.
Tried 635, but shot my ass. I need some work on these.
Keg Loads
200, 220, 250, 270, and 290 pounds
Did 2 runs.
First run - around 26 seconds
Second run - right at 20 seconds
I get my stent out Friday which I am really looking forward to. I don't know how much the whole bladder cancer thing slowed me down, I think it more so just interrupted my training and so some of my numbers are a little down. I'm also having a really hard time benching by myself because I don't like not having someone to spot me on these. I would also really like to be able to do more band work on the bench for my triceps but that's a little hard when you're by yourself.
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