10/24/10
Squat 3′s (training max 327)
Press 3′s (training max 173)
Squat: 45×10, 135×5, 185×5, 230×3, 265×3, 295×3
Press: 45×5, 125×3, 140×3, 160×2 (fail), 160×1
Basically, I’m Not doing Sh*t Today. I had to hurry which may be the reason I missed my last rep on the press. I waited a minute and went one more rep. I had a decent 155×5 last week so I think I was just having an off day. The 295 could have easily been for 5, but, again, I think it was just a bad day.
10/25/10
Bench 5/3/1 (training max 267, 5+)
Bench: 205×5, 230×3, 255×2 (PR)
DB rows: 80x15x3
Dips: BWx10, 35x8x2
Face Pulls: 60×12, 70×12, 80×12, 90×12, 100×12
Would’ve been nice to hit 3 reps on bench, but I didn’t have it. Still a PR. Super-setted rows and dips (putting a weight vest on for the last two sets). Face pulls create an amazing pump. I’ll probably keep the same sets/reps but with 70-110lbs, and so on until I find a weight I'm happy with.
10/27/10
Deadlift 5/3/1 (training max 372)
Deadlift: 280×5, 320×3, 355×1 (PR)
RDL: 245x5x5
Sloppay Row: 225x5x4
320 felt incredibly easy, and I was set up to smoke 355…and then I felt something give in my back on my first rep. It wasn’t bad, just unnerving, and I mentally couldn’t get right. My second rep was welded to the floor. I really should’ve gotten two, maybe even three reps since the first felt so easy. Ah well. RDL’s will become sumo pulls for the next couple cycles, and I’m still digging the rows. I highly suggest everyone do them.
10/29/10
Press 5/3/1 (training max 173, +5)
Press: 130×5, 150×3, 165×2
Incline Close-grip bench: 165x6x3
Chins: BWx8x3
Sit-up: 25x8x3
I got a little excited and added the bench presses before my next cycle. The weight was decent, but I could tell I was tired. Chins were super easy – really rocketing on these if that makes sense. There’s a lot of power there. Perhaps truly time for adding weight.
10/31/10
Squat 5/3/1 (training max 327, 10+)
Squat: 250×5, 280×3, 315×2
Front Squat: 155x5x3
11/3/10
Bench and Deadlift Light
Bench: 110×5, 140×5, 165×5
Deadlift: 150×5, 190×5, 225×5
Sloppay Rows: 225x3x3
Face Pulls: 100×12, 110×12, 120×12, 130x12x2
Various arm work
I lift at work during the week, and we don’t have a rack. Usually I have a couple guys hand off the bar for my bench. Well today they weren’t available so I cleaned the weight and oh-so-carefully got into position. I couldn’t resist doing some rows. I figure less reps/sets means less disruption so it counts as light.
I'm just going to throw this out there. Anyone know of "safe" exercises for the lateral delts? I don't have much in the way of vanity, but I wouldn't mind having some canonball delts. Upright rows have a pretty bad rap, and lateral raises just look stupid. But, hey, if that's what's suggested, then so be it. Suggestions and reasons?
11/5/10
Press Light (training max 178)
Press: 75×5, 90×5, 110×5
Push Press: 135×1, 175×1, 195xfailx5
Sit-ups: 25x8x3
Pull-ups: BWx5x5
I did a few instructional singles after my press, then decided I’d try clean and push presses. This was my first time doing them, and I think I would’ve hit 195+, but I couldn’t clean the friggin’ weight. Pissed me off quite a bit. A buddy said my form sucked so I guess I was just tired. I’m torn between these and incline bench for press assistance work.
11/7/10
Squat Light (training max 327)
Squat: 135x5, 165x5, 215x5
Front Squat: 155x5x3
I should've only squatted 200, but I can't add. Really wish I had more time to squat more often during the week.
Bench 5′s (training max 272)
11/8/10
Bench 5′s (training max 272)
Bench: 135×20, 180×5, 205×5, 235×5
Wide, Med, Close Bench: 135×10-10-7x 1
Dips: BWx8x2
Db Rows: 90x12x3
Face Pulls: 130x12x5
I kind of grinded rep 4 and it was a slow go on the top portion of rep 5 for bench. I tried this “wide, med, close grip” bench deal with a few of the guys. It was basically all 3 grips with no rest in between (other than the time it took to reposition my hands). It was ok – big pump in my tri’s that I think would have been better served with med & close grip only. Not so certain this will be replacing any assistance work any time soon, but, hey, it was worth a shot. That being said, my dips suffered a bit. Rows had me feeling pretty winded. Good stuff.