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Pick Things Up & Putting Them Down with 5/3/1
 

Dlouda
Level

Join date: Sep 2010
Location: Pennsylvania, USA
Posts: 508

Thursday 3/15/12
Cycle 5
Week 2
Day 4

Warm Up
Band Dislocations 2x10
Foam Roll Quads, IT band, Adductors, Glutes/Piriformis, Thoracic Extensions
Fire Hydrants
Mountain Climbers
Groiners

Squat (360)
45x5
95x5
135x5
185x5
225x3
265x3
300x3
335x3 (Weight PR, Belt)

Decided to stop here and not do the pyramid down sets. Running and lifting every day this week seems to be taking a toll on my legs. They're sore as fuck! Squats weren't bad but the 335 could have been a lot easier if my legs were fresh.

Leg Curl/Extension Superset
45x10,10
and
50x10,10

Treadmill Sprints (@ 10.5 mph)
1- 20 on 10 off
2- 10 on 20 off
3- 15 on 15 off
4- 20 on 10 off
5- 10 on 10 off
6- 10 on 50 off

Comments
Kept the speed the same today because it was leg day and I was already tired. Arms tomorrow.

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Dlouda
Level

Join date: Sep 2010
Location: Pennsylvania, USA
Posts: 508

Friday 3/16/12
Cycle 5
Week 2
Day 5

Arms

Close-Grip Bench Press (235)
45x10
95x5
115x5
145x3
165x3
190x3
215x7 (PR,1rm @ 265)
190x3
165x3

Barbell Curls
95x6
105x6
115x6
125x6 - cheated a bit here

Rope Pushdowns
60x12,12
55x12

about 45 second rest periods in between sets

Cross Body Hammer Curls
30x10x3 sets

also around 45 sec rest periods

Incline Skullcrushers
60x12x3 sets

again, 45 sec rest

Machine Preacher Curls (one arm at a time)
65x10,10,8 + 2

about 30 second rest periods

Treadmill Sprints (@ 11.0 mph)
1- 20 on 10 off
2- 10 on 20 off
3- 15 on 15 off
4- 20 on 10 off
5- 10 on 10 off
6- 10 on 50 off

Comments
First real 'arm' day I've done in a long time. Felt good, got a nice pump and hit a nice PR on the CGBP. It's insane how close my wide grip and close grip benches are, it's like a 2 rep difference... weird. Sprints were good, 11mph is still fairly easy but I did notice I was catching my breath towards the end a little. So out of shape lol. Taking the weekend off

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Dlouda
Level

Join date: Sep 2010
Location: Pennsylvania, USA
Posts: 508

Monday 3/19/12
Cycle 5
Week 3
Day 1

Chest/Biceps

Warmup
Some band dislocations

Bench Press (250)
45x10
95x5
135x5
190x5
215x3
240x4 (PR - 272 1RM)
215x3
190x5

Incline Bench Press (230)
45x10
95x5
155x5
175x5
195x5-Easy

DB Flat Press
70x6
80x6
90x6
100x6 - went up easier than last week for sure, had a few reps in me still

Machine Flyes
145x15x3 sets

Little rest in between

DB Curls
20x12
35x10
40x8
50x6

Cable Curls
50x15x3 sets

Treadmill Sprints (@ 11.5mph)
1- 20 on 10 off
2- 10 on 20 off
3- 15 on 15 off
4- 20 on 10 off
5- 10 on 10 off
6- 10 on 50 off

Comments
Wish I had gotten 5 reps on the top set of bench, but it was the 5/3/1 week and I got 3 more than the required amount so I'm happy. I used a pretty wide grip for the bench press, which I'm still getting used to. I think that my usual narrower grip is actually stronger than my wider grip, but it'll even itself out eventually. 100's were a joke even though they were third on the menu. Lifted with my roommate today, and he was gassed by the end of the incline presses, not having much left for the db flat press. Looks like I've built up some nice strength endurance where I can still use heavier weights even when later in the workout. Bumped up the sprints to 11.5mph today, and I can tell they're starting to become a bit challenging, but nothing too crazy yet. Deadlifts/back tomorrow.

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Dlouda
Level

Join date: Sep 2010
Location: Pennsylvania, USA
Posts: 508

Tuesday 3/20/12
Cycle 5
Week 3
Day 2

Warmup
Lower body stretching
Band Dislocations

Deadlift (460)
135x5
185x5
230x5
280x3
345x5 (no belt, reset each rep)
395x3 (no belt, touch and go)
440x5 (PR + 10lb 1rm @ 513) (Belt, touch and go)

that set drained the shit out of me...

Supine BB Rows
135x6
185x6
205x6
135x6x3 sets

Machine T-Bar Row
45x12
90x12
135x12,12

Wide Grip Lat Pulldowns
120x12
140x12,12

Treadmill Sprints (11.5 mph)
1- 20 on 10 off
2- 10 on 20 off
3- 15 on 15 off
4- 15 on 15 off
5- 15 on 15 off
6- 10 on 50 off

Comments

Hit a sweet PR today, but it drained the shit out of me and the rest of the workout was shit. Estimated 1rm is at 513, so maybe, just maybe, 5 plates are in sight. Probably taking tomorrow off to recover.

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Dlouda
Level

Join date: Sep 2010
Location: Pennsylvania, USA
Posts: 508

Wednesday 3/21/12

No lifting today, just did some foam rolling and sprints.


Warmup
Foam Roll Quads, IT bands, Glutes (40 rolls per side) and adductors (20 rolls)
Stretched Quads and Hamstrings

Treadmill Sprints (@ 12.0 mph)
1- 20 on 10 off
2- 10 on 20 off
3- 15 on 15 off
4- 15 on 15 off
5- 15 on 15 off
6- 10 on 50 off

The treadmill goes up to 14.0 mph, so the goal is to work up to that speed. I can also play around with the incline to make the sprints more challenging. Nonetheless, the session was easy, because I was fresh, but I did break a decent sweat from it

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3836

Some solid numbers are being put up in here! Keep it up.

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Dlouda
Level

Join date: Sep 2010
Location: Pennsylvania, USA
Posts: 508

ashylarryku wrote:
Some solid numbers are being put up in here! Keep it up.


Hey thanks for checking out my log, hopefully the PR's keep coming haha.

Thursday 3/22/12
Cycle 5
Week 3
Day 3

Warmup
Some band dislocations

Push Press (215)
45x10,10
95x5
115x5
135x3
165x5
185x3
205x6 (PR +5 lb Est. 1RM @ 246)
185x3
165x5

DB Shoulder Press
55x10,10

stopped here, shoulders are still clicking, I'll probably never be able to press in that plane without them clicking.

Arnold Press
60x8

decided to do another set arnold style because my shoulders don't click from it

Upright Row/Cable Lateral Raise Superset
80x12,10,10
and
15x12,10,8

little rest, got a solid burn in my shoulders going

Bench Dips
90x15 + 45x5
90x15 + 45x5
90x16 + 45x5

Lifted with my roommate today, so had someone who could load and unload the plates for this exercise. I like this one because of the pump.

V Bar Cable Pushdowns
50x15
55x12
60x12

Comments

I'm Stoked that I got 205 up 6 times today. Can't say many people at my gym can do that from what I observe at least. Looking forward to 2 plates flying in the air for reps soon. Didn't do sprints today because tomorrow is leg day and I want to be fresh for it.

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Dlouda
Level

Join date: Sep 2010
Location: Pennsylvania, USA
Posts: 508

Little late night snack:

4 Eggs
1 red bell pepper
handful of spinach
chopped onion
1 tbsp EVOO

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AquaCruzer
Level 2

Join date: Oct 2010
Location: Texas, USA
Posts: 2792

Awesome push pressing! It's quite an awesome feeling to be repping 200

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Dlouda
Level

Join date: Sep 2010
Location: Pennsylvania, USA
Posts: 508

AquaCruzer wrote:
Awesome push pressing! It's quite an awesome feeling to be repping 200


Thanks dude, Yeah it is! Tryina get to those 2 plates, that'll be fucking awesome.

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Dlouda
Level

Join date: Sep 2010
Location: Pennsylvania, USA
Posts: 508

Friday 3/23/12
Cycle 5
Week 3
Day 4

Legs

Warmup
Band Dislocations

Squat (360)
45x10
95x5
135x5
185x5
225x3
270x5
310x3 (Belt)
345x3 (PR +10lb 1RM @ 379)

Fuck.. Was hoping to get 5! It was heavy. I blame sprints, oh well, won't sweat it.

Leg Press
400x10
490x10
580x10
670x10 (PR)

Leg Curl (single leg machine)
45x10x3 sets

Treadmill Sprints (@ 12.2 mph)
1- 20 on 10 off
2- 10 on 20 off
3- 15 on 15 off
4- 15 on 15 off
5- 15 on 15 off
6- 10 on 50 off

Comments

Not satisfied with today's performance. 345 should've been lighter, but now I know what Jim Wendler means when he says adding conditioning will take a toll on lifts. He ain't lyin' lol. My right shoulder has been acting up today, I think it is from the upright row/lateral raise superset, hopefully it feels better soon. Going to be stretching it to get some blood flowing. Arms tomorrow

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Dlouda
Level

Join date: Sep 2010
Location: Pennsylvania, USA
Posts: 508

Saturday 3/24/12
Cycle 5
Week 3
Day 5

Arms

Close-grip Bench Press (235)
45x10
95x5
135x3
185x5
205x3
225x4 (PR)
205x3
185x5

Barbell Curls
45x8
95x6
105x6
115x6 - Hurt my shoulder and stopped here

V Bar Pushdowns
60x12x3 sets

30 second rest

DB Cross Body Hammer Curls
30x10x3 sets

30 second rest

Incline Skullcrushers
60x12
70x12,12

45 second rest

Machine Preacher Curl (one arm at a time)
65x10x3 sets

30 second rest

Treadmill Sprints (@ 12.4 mph)
1- 20 on 10 off
2- 10 on 20 off
3- 15 on 15 off
4- 15 on 15 off
5- 15 on 15 off
6- 10 on 50 off

Comments
Shoulder is bugging still and the bb curls didn't help. Hopefully it gets better soon.

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Dlouda
Level

Join date: Sep 2010
Location: Pennsylvania, USA
Posts: 508

Monday 3/26/12
Cycle 5
Week 4 (Deload)
Day 1

Legs

Leg Extensions
3 sets of 25

Squats
45x8
95x8
135x8
185x8
225x8x4 sets

Wasn't hard, kept the rest to about 2 minutes, drenched my shirt in sweat though.

Leg Curls (single leg)
50x12,12,10

Leg Press
200x15
400x15x3 sets

Comments

Nice leg workout. Got a sweet pump from it and sweated quite a bit. Nothing too heavy since it's deload week, but still did work nonetheless. Shoulder is feeling better, but it isn't 100% still, hence the Monday Leg day. Hopefully it's feeling good enough for some upper body tomorrow. Didn't even dare to do sprints today, because this was one of the higher volume leg workouts I've done in a long time. Generally I just squat heavy, do some leg curls and call it a day haha. None of that anymore, I want my legs to grow as well!

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Dlouda
Level

Join date: Sep 2010
Location: Pennsylvania, USA
Posts: 508

Tuesday 3/27/12
Cycle 5
Week 4
Day 2

Back

Straight Arm Pulldowns
50x15x4 sets

Nice burn from these to get the blood flowing

Deadlift (460)
135x5
185x5
230x5
280x5

lol

One-Arm Row (Landmine, 25lb plates)
50x10
60x10
70x10x2 sets

Low Pulley Cable Row
140x10x4 sets

~45 second rest

Medium-Wide Grip Lat Pulldowns
120x12x3 sets

Reverse Grip Lat Pulldowns
120x12x3 sets

Treadmll Sprints (@ 12.5mph)
1- 20 on 10 off
2- 10 on 20 off
3- 15 on 15 off
4- 15 on 15 off
5- 15 on 15 off
6- 10 on 50 off

Comments

Good workout, did lots of volume and soaked my tshirt in sweat again. Sprints were draining cause my legs are sore from yesterday. Nothing too crazy or heavy here since it's deload week. Shoulder is feeling pretty good and should be good to go for tomorrow's chest workout.

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Dlouda
Level

Join date: Sep 2010
Location: Pennsylvania, USA
Posts: 508

Got that Home made pizza, ya digg?

1 Sun Dried Tomato Basil Wrap
1/2 cup Tomato Sauce
1/4 cup Mozarella Cheese
6 oz. Grilled Chicken

Mouthgasm.


565 Calories
57 Protein
50 Carb
17 Fat

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Dlouda
Level

Join date: Sep 2010
Location: Pennsylvania, USA
Posts: 508

Wednesday 3/28/12
Cycle 5
Week 4 Deload
Day 3

Chest/Tri's

Flat Bench Press (250)
45x10
95x8
135x8
185x8x4 sets

Easy peasy, like 2 min rest periods.

DB Incline Press
60x8
70x8
75x8,8

DB Incline Fly
35x12
40x12,12

Dips
BWx12
45x10,8
BWx12

V-Bar Cable Pushdowns
60x15
70x15
65x15

Treadmill Sprints (@ 12.6 mph)
1- 20 on 10 off
2- 15 on 15 off
3- 15 on 15 off
4- 15 on 15 off
5- 15 on 15 off
6- 10 on 50 off

Comments

Decent workout. Kept it light since it's "deload" week, but still got a good workout in. Sprints weren't horrible, slowly adding speed to the treadmill, because it's getting pretty fast!

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Dlouda
Level

Join date: Sep 2010
Location: Pennsylvania, USA
Posts: 508

Last night's dinner:

5 oz. Steak
8 oz. Pan Fried Potatoes (in olive oil)
Bowl of Spinach

620 Calories
40 Protein
50 Carb
28 Fat

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Dlouda
Level

Join date: Sep 2010
Location: Pennsylvania, USA
Posts: 508

Friday 3/30/12
Cycle 5
Week 4
Day 4

Shoulders

DB Lateral Raise
10x12
15x12
20x12
25x12

30 second rest periods

Push Press (215)
45x8
95x8
135x8x4 sets

DB Reverse Fly
20x12
25x12x3 sets

Machine Shoulder Press
90x10,8
80x8
75x10

DB Shrugs
115's x 15 x 3 sets
115's x 13 (lost grip)

DB Lateral Raise
10x25x2 sets

Treadmill Sprints (@ 11.0 mph, 2.0 Incline)
1- 20 on 10 off
2- 15 on 15 off
3- 15 on 15 off
4- 15 on 15 off
5- 15 on 15 off
6- 10 on 50 off

Comments

Nothing too impressive here. Added some incline and decreased the speed. Definitely felt it more in my hammies and calves. Arms tomorrow

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Dlouda
Level

Join date: Sep 2010
Location: Pennsylvania, USA
Posts: 508

Sunday 4/1/12
Cycle 6
Week 1
Day 1

Chest/Tri

Flat Bench Press (255)
45x10
95x5
135x5
155x3
175x5
195x5
225x6
195x5
175x5

Incline Bench Press (235)
45x10
115x10
145x10
165x10

DB Flat Bench
80x8x4 sets

DB Incline Fly
30x12x2 sets

Drained by now...

Dips
BWx12x3 sets

V-bar Pushdowns
60x15x3 sets

Comments

Went to sleep really late last night and had a sort of a binge drinking week this past week and by today (sunday) i was run down. Only had 2 pieces of toast as carb sources prior to the workout and it showed because I had really low energy throughout the workout. Going thru some stress these days as well, but hopefully everything works itself out. Back tomorrow.

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Dlouda
Level

Join date: Sep 2010
Location: Pennsylvania, USA
Posts: 508

Monday 4/2/12
Cycle 6
Week 1
Day 2

Giving HFS a try using Bench, Squat, and Press with 3x5,3x4,3x3, and 3x2 rep schemes each lasting one week. We'll see what's up.

Back

HFS

Bench Press: 95x5,135x5,185x5x3 sets
Squat: 45x10,135x5,205x5x3 sets
Press: 45x10, 95x5x3 sets

Deadlift (470)
135x5
225x5
315x5
355x5
405x5 (Belt)

Cake on cake on cake.

DB Row
90x12
105x12x3 sets

Wide-grip Lat Pulldowns
120x12
140x10
160x10

Straight Arm Pulldowns
60x15,12+3

Comments

Surprised how energized, warmed up, and ready to go I was after the HFS sets. I wasn't tired or feeling weak, and deadlifts felt phenomenal. Usually it takes a bit for my back to warm up to deadlifting and it feels tight and kind of sore before being warmed up. This time I felt none of that, and I was ready to go. The 405 was easy as pie. Definitely like the "neural charge" part of doing the three lifts first.

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Dlouda
Level

Join date: Sep 2010
Location: Pennsylvania, USA
Posts: 508

Tuesday 4/3/12
Cycle 6
Week 1
Day 3

HFS

Bench Press: 95x5,135x5,185x5x3 sets
Squat: 45x10,135x5,205x5x3 sets
Press: 45x10, 95x5x3 sets

Arms

CGBP (235)
135x3
165x5
185x5
205x5

Skullcrushers
80x12x3 sets

Straight Bar Triceps Pulldowns
70x12x3 sets

EZ Bar Curls
65x10
75x10,10

Slow negatives

Cross Body Hammer Curls
30x10,8,8

Machine Preacher Curls (One armed)
50x10x3 sets

Comments

PUMPPPP. Couldn't scratch my back cause my arms wouldn't bend far enough lol.

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Dlouda
Level

Join date: Sep 2010
Location: Pennsylvania, USA
Posts: 508

Haven't posted in a few days due to easter holidays and such. HFS wasn't for me, so I'm cutting it out and adding sprints back in for conditioning. Also decided to replace push presses with strict presses, just like Jim Wendler intended. This is how today went:

Monday 4/9/12
Cycle 6
Week 2
Day 1

Shoulders/Biceps

Strict Press (170)
45x10,10
95x5
120x3
140x3
155x8 (PR Est. 1RM @ 196)

Noticed how much stronger my lockout is compared to the starting position off the shoulders. Pretty sure that has something to do with doing push presses for a long time. The leg drive helps the weight go up off the shoulders, and as it clears the head, the triceps and shoulders have to do more work. In my opinion, this made my lockout strong, but left the "off the shoulders" part of the lift weaker.

Wide Upright Rows
45x8
85x12
95x12,11

1 minute rest

DB Rear Delt Flyes
25x12x3 sets

Machine Lateral Raises
50x10x7 sets

30 second rest each

Machine Rear Flyes
85x12x7 sets

30 second rest each

DB Curls (Strict, Alternating)
30x12
35x12,10+2

1 minute rest

Ez Bar Preacher Curls
50x12x7 sets

30 second rest each

Treadmill Sprints (@ 12.0 mph)

1- 20 on 10 off
2- 15 on 15 off
3- 15 on 15 off
4- 15 on 15 off
5- 15 on 15 off
6- 10 on 50 off

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Dlouda
Level

Join date: Sep 2010
Location: Pennsylvania, USA
Posts: 508

Tonight's dinner....was fucking awesome!

Plate of Lamb
Baked Sweet Potatoes

No idea what the cals/macroes are..

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Dlouda
Level

Join date: Sep 2010
Location: Pennsylvania, USA
Posts: 508

Tuesday 4/10/12
Cycle 6
Week 2
Day 2

Legs

Squat (370)
45x10
95x5
135x5
185x5
225x3
260x3
300x3
335x5 (PR, Est. 1RM @ 390)

Leg Press
400x15
490x12
580x10
670x8 (PR, as far as I remember)

Single Leg Curl
35x12x3 sets

Leg Extension
110x12x7 sets

30 second rest

Seated Leg Curl
90x12x7 sets

30 second rest

Treadmill Sprints (@ 11.0 mph and 2.0 incline)

1- 20 on 10 off
2- 15 on 15 off
3- 15 on 15 off t
4- 15 on 15 off
5- 15 on 15 off
6- 10 on 50 off

Comments

Last time I did 335 I only did it for 3 and it was heavy (due to running daily). Then I hit 345x3, which was fucking hard (again, running daily). I'm still running, and 335x5 was not bad. I probably had another rep or two left in the tank, but I was happy with 5. Lots of volume and legs are already sore. Running was hard after all the leg work. Expectin' some srs soreness tomorrow lol.

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Dlouda
Level

Join date: Sep 2010
Location: Pennsylvania, USA
Posts: 508

Some good news! Officially enrolled in a bartending school program starting the third week of May. Tryina make some $$$ this summer.

Thursday 4/12/12
Cycle 6
Week 2
Day 3


Chest/Triceps

Bench Press (255)
45x10
135x5
155x3
185x3
205x3
230x5 - eh, bad set up on the bench. The weight was moving from side to side during the set and I wasn't tight at all.

Incline Bench Press (235)
45x10
135x8
165x8
190x6 - This was an easy set

DB Flat Press
60x10
85x8x3 sets
75x10

Machine Flyes
115x12x7 sets

30 second rest

JM Press
45x10
95x10
105x10,12

Overhead Rope Extensions
32.5x12
37.5x10
32.5x12x5 sets

30 second rest

Treadmill Sprints (@ 12.0 mph)
1- 20 on 10 off
2- 15 on 15 off
3- 15 on 15 off
4- 15 on 15 off
5- 15 on 15 off
6- 10 on 50 off

Comments

Was disappointed by the bench press, but quickly let it go because the rest of the workout went well. Got an awesome pump from the 7 sets.

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