Monday (12-6-2010):
Overhead press 5x95lb, 3x105lb, 3x120lb, 2x120lb
Overhead press 7, 10, 8, 10, 10
Pull-ups 10, 6, 5, 5, 5

Tuesday:
Deadlift 5x235lb, 3x270lb, 3x300lb, 2x300lb
Back raise 5x10
Hanging leg raise 5x15

Thursday:
Bench press 5x160lb, 3x185lb, 2x205lb, 2x205lb, 1x205lb
Bench press 3x10
Cable pressdowns 3x8
Dumbbell row 3x8 each side
Close-grip cable row 3x10

Friday:
Squat 5x190lb, 3x215lb, 1x240lb, 2x240lb
Squat 3x10
Leg curl 3x10

Weight (Friday): 183 lb

Notes: Heavy week.  Squats were a killer this week.  My form is suffering, and trying to correct it in the middle of a rep usually costs me the rep.  I honestly think that my squats were a lot stronger on StrongLifts, when I was squatting three times a week.  I'm less sure about the rest of the movements.

At this point, I'm not sure I want to continue with 5/3/1.  There are a lot of good points to the program.  I like the periodization, the emphasis on compound barbell lifts, and the four workouts a week is helping me burn a few more calories.  On the downside, now that the weights are getting heavy, I'm running up to a full hour for each workout.  Also, although I did it off and on for years, I really don't like doing body part splits.  Splits mean that whatever part you're working that day is fresh for the workout, but you hit it so hard that it's often very sore the next day.  Full-body workouts hit all your parts, but with less direct intensity.  The soreness is more systemic, holistic.  The day after Squat Day, walking is a joke, and I feel frail.  The day after Squat, Bench, and Barbell Row Day, I just felt tired.  Also, what I'm doing now feels like bodybuilding again, and less like strength training.  My muscles feel less dense, swollen on work days, flat on others.

I'm going to take the 5/3/1 de-load week next Monday through Friday, and then re-evaluate.  I might need to give StrongLifts another try, or hunt for another protocol.

Posted by: leoncaruthers at 11:55 AM | No Comments | Add Comment
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