April 09, 2012
Workout Log, Wendler 5/3/1, cycle 1, week 1
Monday (4-2-2012)
press warmup 50x5, 65x5, 80x3
press working 85x5, 95x5, 110x8
press accessory 65 5x10
chinups 10, 9, 7, 6, 5, 5, 5, 5
Tuesday
deadlift warmup 145x5, 185x5, 215x3
deadlift working 235x5, 270x5, 305x9
deadlift accessory 185 5x10
hanging leg raise 5x10
Thursday
bench warmup 95x5, 115x5, 135x3
bench working 145x5, 170x5, 190x9
bench accessory 115 5x10
dumbbell row 80 lb 5x10 each side
Friday
squat warmup 135x5, 155x5, 185x3
squat working 195x5, 225x5, 255x9
squat accessory 155 5x10
leg curl 100 lb 4x10, 8; 90 lb 2
Weight (Friday): 183 lb
Notes: Trying out 5/3/1 again. I think I'm actually at the point where deliberate periodization and a split routine are needed and helpful.
press warmup 50x5, 65x5, 80x3
press working 85x5, 95x5, 110x8
press accessory 65 5x10
chinups 10, 9, 7, 6, 5, 5, 5, 5
Tuesday
deadlift warmup 145x5, 185x5, 215x3
deadlift working 235x5, 270x5, 305x9
deadlift accessory 185 5x10
hanging leg raise 5x10
Thursday
bench warmup 95x5, 115x5, 135x3
bench working 145x5, 170x5, 190x9
bench accessory 115 5x10
dumbbell row 80 lb 5x10 each side
Friday
squat warmup 135x5, 155x5, 185x3
squat working 195x5, 225x5, 255x9
squat accessory 155 5x10
leg curl 100 lb 4x10, 8; 90 lb 2
Weight (Friday): 183 lb
Notes: Trying out 5/3/1 again. I think I'm actually at the point where deliberate periodization and a split routine are needed and helpful.
Posted by: leoncaruthers at
08:15 AM
| No Comments
| Add Comment
Post contains 125 words, total size 1 kb.
December 20, 2010
Workout log, week 12 (5/3/1)
Monday (12-13-2010):
Overhead press 5x55lb, 5x65lb, 5x75lb
Overhead press 5x10
Chin-ups 11, 7, 5, 5, 6
Tuesday:
Deadlift 5x135lb, 5x165lb, 5x195lb
DB shrug 5x10
Hanging leg raise 4x20
Thursday:
Bench press 5x95lb, 5x135lb, 5x135lb
Bench press 3x15
DB row 5x5
Close-grip cable row 3x10
Friday:
Squat 5x95lb, 5x135lb, 5x155lb
Leg extension 3x10
Leg curl 3x10
Prone bridges 3x60s
Weight (Friday): 186 lb
Notes: This was the light week for 5/3/1. My left forearm is bugging me again, I think I slept in a bad position or something, because it felt okay on Friday, and I didn't do much manual work over the weekend (for a change). Weight is up slightly, but I haven't been a perfect angel on my food choices; too many carbs and too much salt lately. I never did make the pumpkin cheesecake, I've just had too much to do lately to spend the time making a big dessert.
I'm planning a switch back to full-body workouts this week or next. Starting weights for 5x5 will be as follows:
Overhead press 5x55lb, 5x65lb, 5x75lb
Overhead press 5x10
Chin-ups 11, 7, 5, 5, 6
Tuesday:
Deadlift 5x135lb, 5x165lb, 5x195lb
DB shrug 5x10
Hanging leg raise 4x20
Thursday:
Bench press 5x95lb, 5x135lb, 5x135lb
Bench press 3x15
DB row 5x5
Close-grip cable row 3x10
Friday:
Squat 5x95lb, 5x135lb, 5x155lb
Leg extension 3x10
Leg curl 3x10
Prone bridges 3x60s
Weight (Friday): 186 lb
Notes: This was the light week for 5/3/1. My left forearm is bugging me again, I think I slept in a bad position or something, because it felt okay on Friday, and I didn't do much manual work over the weekend (for a change). Weight is up slightly, but I haven't been a perfect angel on my food choices; too many carbs and too much salt lately. I never did make the pumpkin cheesecake, I've just had too much to do lately to spend the time making a big dessert.
I'm planning a switch back to full-body workouts this week or next. Starting weights for 5x5 will be as follows:
| Overhead Press | 85 lb | ||||||||||||
| Bench Press | 165 lb | ||||||||||||
| Deadlift | 265 lb | ||||||||||||
| Barbell Row | 125 lb | ||||||||||||
| Squat | 185 lb |
Posted by: leoncaruthers at
10:37 AM
| No Comments
| Add Comment
Post contains 195 words, total size 5 kb.
December 11, 2010
Training Log, week 11 (5/3/1)
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.
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
Post contains 344 words, total size 2 kb.
December 04, 2010
Workout log, week 10 (5/3/1)
Monday (11-30-2010):
Overhead press 3x90lb, 3x100lb, 3x115lb, 2x115lb
Overhead press 10, 8, 6, 10, 10
Chin-ups 11, 7, 5, 4, 5
Tuesday:
Deadlift 3x225lb, 3x255lb, 5x285lb
Back raise 5x10 w/45lb
Hanging leg raise 5x15
Thursday:
Bench press 3x155lb, 3x175lb, 4x195lb, 2x195lb, 2x195lb
Bench press 3x10
Overhead press 3x90lb, 3x100lb, 3x115lb, 2x115lb
Overhead press 10, 8, 6, 10, 10
Chin-ups 11, 7, 5, 4, 5
Tuesday:
Deadlift 3x225lb, 3x255lb, 5x285lb
Back raise 5x10 w/45lb
Hanging leg raise 5x15
Thursday:
Bench press 3x155lb, 3x175lb, 4x195lb, 2x195lb, 2x195lb
Bench press 3x10
Cable pressdowns 3x8
Dumbbell row 5x4, 8x1 (each side)
Close-grip cable row 3x10
Friday:
Squat 3x175lb, 3x200lb, 6x225lb, 3x225
Squat 3x10
Weight (Saturday): 187 lb
Dumbbell row 5x4, 8x1 (each side)
Close-grip cable row 3x10
Friday:
Squat 3x175lb, 3x200lb, 6x225lb, 3x225
Squat 3x10
Weight (Saturday): 187 lb
Notes: Overhead presses were my lagging lift this week. 3 reps at 115lb was the bare minimum for that third set, and that was all I had in me at the time. Even that follow-up set of 2 reps was pretty hard. Friday's workout I had to cut short because I realized halfway through that I hadn't done my timesheet for the week. I also usually go a little too hard on leg day, so I thought it couldn't hurt to take it easy for a change. Weight's back up slightly. I've been adding more carbohydrates in the form of squash and sweet potatoes, and just flat-out eating a lot more food than normal (though just adding the carbs may have strengthened my appetite, it's a common problem for me). I'll need to either cut back or just embrace it and go on some kind of Winter bulking bender. I admit that the latter has a certain appeal, but that's mostly because it'll end up being an excuse for gluttony. I'll likely just cut back on the sweet potatoes and switch back to broccoli and carrots as my go-to vegetables.
Posted by: leoncaruthers at
01:36 PM
| No Comments
| Add Comment
Post contains 264 words, total size 7 kb.
November 26, 2010
Workout log, week 9 (5/3/1)
Monday (11-22-2010):
Overhead press 5x80lb, 5x95lb, 7x105lb, 3x105lb
Dips 15, 15, 15, 12, 10
Chin-ups 10, 7, 5, 5, 5
Tuesday:
Deadlift 5x205lb, 5x235lb, 7x270lb, 3x270lb, 3x270lb
Back raise 3x10 w/45lb, 2x12 w/25lb
Hanging leg raise 4x15
Thursday:
Bench press 5x140lb, 5x160lb, 6x185lb, 4x185lb
Dumbbell bench press 10, 10, 6, 8, 10
Dumbbell row 5x5
Close-grip cable row 3x10
Friday:
Squat 5x165lb, 5x190lb, 8x215lb
Squat 5x10
Leg curl 5x10
Prone bridges 3x60s
Forearm twists 3x12
Forearm extensions 3x10
Forearm curls 3x10
Weight (Friday): 185 lb
Notes: I continue to be disappointed with my bench presses. I was really hoping to hit 7 reps at 185 lb, but I felt a twinge in my left forearm and decided not to risk it, stopping at 6. I gave myself a 1min rest and then cranked out 4 more reps, trying for 5, but that 5th one just wasn't there. My tennis elbow isn't all the way gone, but the pain has moved, and different activities hurt now. Gripping is mostly painless, but horizontal pressing to full extension causes a little bit of pain. Strangely, vertical pressing doesn't hurt. I threw in some extra forearm work into Friday's workout to try and strengthen the muscles and give them a little bit of stretch-under-load. I'm still trying to baby the arm in and out of the gym, but I'm not sure it'll be enough. Since I'd rather not totally lose another week in the gym, I might completely forego assistance work on my next Bench day, since that appears to be the injurious workout. Wendler calls this the "jack shit" assistance routine, as in, "I ain't doin'". Seems worth a try.
On the nutrition front, I managed to make it through Thanksgiving with only a minor dietary deviation for a pair of small desserts, and I actually weighed less at the end of the day than at the start of it. I ate plenty of the good stuff, too ("would you like some turkey with your turkey?" was asked). I count this as a win.
Overhead press 5x80lb, 5x95lb, 7x105lb, 3x105lb
Dips 15, 15, 15, 12, 10
Chin-ups 10, 7, 5, 5, 5
Tuesday:
Deadlift 5x205lb, 5x235lb, 7x270lb, 3x270lb, 3x270lb
Back raise 3x10 w/45lb, 2x12 w/25lb
Hanging leg raise 4x15
Thursday:
Bench press 5x140lb, 5x160lb, 6x185lb, 4x185lb
Dumbbell bench press 10, 10, 6, 8, 10
Dumbbell row 5x5
Close-grip cable row 3x10
Friday:
Squat 5x165lb, 5x190lb, 8x215lb
Squat 5x10
Leg curl 5x10
Prone bridges 3x60s
Forearm twists 3x12
Forearm extensions 3x10
Forearm curls 3x10
Weight (Friday): 185 lb
Notes: I continue to be disappointed with my bench presses. I was really hoping to hit 7 reps at 185 lb, but I felt a twinge in my left forearm and decided not to risk it, stopping at 6. I gave myself a 1min rest and then cranked out 4 more reps, trying for 5, but that 5th one just wasn't there. My tennis elbow isn't all the way gone, but the pain has moved, and different activities hurt now. Gripping is mostly painless, but horizontal pressing to full extension causes a little bit of pain. Strangely, vertical pressing doesn't hurt. I threw in some extra forearm work into Friday's workout to try and strengthen the muscles and give them a little bit of stretch-under-load. I'm still trying to baby the arm in and out of the gym, but I'm not sure it'll be enough. Since I'd rather not totally lose another week in the gym, I might completely forego assistance work on my next Bench day, since that appears to be the injurious workout. Wendler calls this the "jack shit" assistance routine, as in, "I ain't doin'". Seems worth a try.
On the nutrition front, I managed to make it through Thanksgiving with only a minor dietary deviation for a pair of small desserts, and I actually weighed less at the end of the day than at the start of it. I ate plenty of the good stuff, too ("would you like some turkey with your turkey?" was asked). I count this as a win.
Posted by: leoncaruthers at
02:45 PM
| No Comments
| Add Comment
Post contains 346 words, total size 2 kb.
November 21, 2010
Rest Week (wrist weak)
Took the week off to rest my sore forearm ligament, along with all my other joints and my central nervous system. My muscles might have needed it, but I didn't really feel any serious soreness after the deload week. The week off seems to have helped. My tennis elbow isn't all the way better, but it's a lot better than it was. I'll need to keep babying it a little outside the gym
This was also my first full week without dairy. Not lifting means I didn't have anywhere near the appetite I've had lately. Likely, those two factors combined let me drop 5 lbs this week. I'm hopeful that it was mostly inflammation and fat lost. I don't feel any less muscular (i.e. like I've lost muscle), but I've also been deliberately avoiding serious exertion so I could rest as completely as possible. New 4-week cycle of 5/3/1 starts tomorrow.
Weight (Sunday): 185 lb
This was also my first full week without dairy. Not lifting means I didn't have anywhere near the appetite I've had lately. Likely, those two factors combined let me drop 5 lbs this week. I'm hopeful that it was mostly inflammation and fat lost. I don't feel any less muscular (i.e. like I've lost muscle), but I've also been deliberately avoiding serious exertion so I could rest as completely as possible. New 4-week cycle of 5/3/1 starts tomorrow.
Weight (Sunday): 185 lb
Posted by: leoncaruthers at
08:40 AM
| No Comments
| Add Comment
Post contains 159 words, total size 1 kb.
November 12, 2010
Workout log, week 8 (5/3/1)
Monday (11-8-2010):
Overhead press 5x50lb, 5x60lb, 5x70lb
Overhead press 5x10
Chin-ups 10, 6, 5, 4, 5
Tuesday:
Deadlift 5x125lb, 5x155lb, 5x170lb
Back raise 5x10
Hanging leg raise 5x15
Thursday:
Bench press 5x85lb, 5x105lb, 5x125lb
Bench press 5x10
Barbell row 4x10
Close-grip cable row 2x10
Friday:
Squat 5x95lb, 5x125lb, 5x155lb, 1x225lb, 1x245lb, 0x275lb (f), 1x265lb, 1x275lb, 0x285lb (f)
Leg extension 3x10
Leg curl 3x10
Prone bridges 3x60s
Weight (Friday): 190 lb
Notes: I have tennis elbow in my left forearm. Presses and pulls with anything gripped in my hand both seem to aggravate it. Pushups and dips seem safe when I've tried them, so I might have to switch to those for assistance work on pressing days, and just do back raises on deadlift days. That should take a lot of the volume of work literally out of my hands for awhile. I'm contemplating taking all of next week off from lifting, rather than starting the next 4-week cycle right away. We'll see how my forearm feels on Monday. A week off is likely a good idea, since I haven't taken one since the second full week of September. I did try for a PR today on squats, just to see. I think I might have been able to pull off 285 if I'd been in top form, but it's nice to see that I could hit 275 on the second try. It's still a lot less than I'd like, but it's better than I'd expected. I might have to adjust my targets for the next 4-week cycle accordingly, since the whole program is based on percentages of 1RM.
It's funny, I remember reading training logs of experienced lifters -- back before I started getting serious about strength training -- who noted that they hated taking time off from training. I'm right there. I believe I should take a week off, that the de-load week hasn't been enough "rest" for my joints given the pain in my forearm, but I really, really wish I could just train next week. I may still, it's hard to say whether I'll be okay to do it by Monday, but it's weird to feel anxious about taking a week off.
Also, today will be my first full day of deliberately abstaining from dairy. I'm giving it from today until December 15 to see if it makes a big or even noticeable difference in how I look/feel/perform. I'm solidly grain-free at this point, even when I cheat, so this is the last thing I really need to experiment with. I will likely end up making a lot of guacamole for my burgers, since I have a weird psychological need to have something on top of them when I eat them.
Overhead press 5x50lb, 5x60lb, 5x70lb
Overhead press 5x10
Chin-ups 10, 6, 5, 4, 5
Tuesday:
Deadlift 5x125lb, 5x155lb, 5x170lb
Back raise 5x10
Hanging leg raise 5x15
Thursday:
Bench press 5x85lb, 5x105lb, 5x125lb
Bench press 5x10
Barbell row 4x10
Close-grip cable row 2x10
Friday:
Squat 5x95lb, 5x125lb, 5x155lb, 1x225lb, 1x245lb, 0x275lb (f), 1x265lb, 1x275lb, 0x285lb (f)
Leg extension 3x10
Leg curl 3x10
Prone bridges 3x60s
Weight (Friday): 190 lb
Notes: I have tennis elbow in my left forearm. Presses and pulls with anything gripped in my hand both seem to aggravate it. Pushups and dips seem safe when I've tried them, so I might have to switch to those for assistance work on pressing days, and just do back raises on deadlift days. That should take a lot of the volume of work literally out of my hands for awhile. I'm contemplating taking all of next week off from lifting, rather than starting the next 4-week cycle right away. We'll see how my forearm feels on Monday. A week off is likely a good idea, since I haven't taken one since the second full week of September. I did try for a PR today on squats, just to see. I think I might have been able to pull off 285 if I'd been in top form, but it's nice to see that I could hit 275 on the second try. It's still a lot less than I'd like, but it's better than I'd expected. I might have to adjust my targets for the next 4-week cycle accordingly, since the whole program is based on percentages of 1RM.
It's funny, I remember reading training logs of experienced lifters -- back before I started getting serious about strength training -- who noted that they hated taking time off from training. I'm right there. I believe I should take a week off, that the de-load week hasn't been enough "rest" for my joints given the pain in my forearm, but I really, really wish I could just train next week. I may still, it's hard to say whether I'll be okay to do it by Monday, but it's weird to feel anxious about taking a week off.
Also, today will be my first full day of deliberately abstaining from dairy. I'm giving it from today until December 15 to see if it makes a big or even noticeable difference in how I look/feel/perform. I'm solidly grain-free at this point, even when I cheat, so this is the last thing I really need to experiment with. I will likely end up making a lot of guacamole for my burgers, since I have a weird psychological need to have something on top of them when I eat them.
Posted by: leoncaruthers at
01:38 PM
| No Comments
| Add Comment
Post contains 459 words, total size 3 kb.
November 05, 2010
Workout log, week 7 (5/3/1)
Monday (11-1-2010):
Overhead press 5x90lb, 3x100lb, 3x115lb
Overhead press 5x10
Pull-ups 9, 5, 6, 5, 5
Tuesday:
Deadlift 5x220lb, 3x250lb, 4x280lb
Barbell shrug 5x10
Back raise 5x10
Hanging leg raise 5x15
Thursday:
Bench press 5x160lb, 3x180lb, 3x200lb, 1x200lb
Bench press 5x10
Dumbbell row 5x5 each side
Close-grip cable row 5x10
Friday:
Squat 5x175lb, 3x200lb, 5x225lb
Squat 5x10
Leg curl 5x10
Standing calf raise 5x10
Weight (Friday): 189 lb
Notes: Heavy week, hard but not too hard. I'm hungry a lot, worn out, and I've got "tennis elbow" in my left arm. I need the light week next week.
Overhead press 5x90lb, 3x100lb, 3x115lb
Overhead press 5x10
Pull-ups 9, 5, 6, 5, 5
Tuesday:
Deadlift 5x220lb, 3x250lb, 4x280lb
Barbell shrug 5x10
Back raise 5x10
Hanging leg raise 5x15
Thursday:
Bench press 5x160lb, 3x180lb, 3x200lb, 1x200lb
Bench press 5x10
Dumbbell row 5x5 each side
Close-grip cable row 5x10
Friday:
Squat 5x175lb, 3x200lb, 5x225lb
Squat 5x10
Leg curl 5x10
Standing calf raise 5x10
Weight (Friday): 189 lb
Notes: Heavy week, hard but not too hard. I'm hungry a lot, worn out, and I've got "tennis elbow" in my left arm. I need the light week next week.
Posted by: leoncaruthers at
11:09 AM
| No Comments
| Add Comment
Post contains 103 words, total size 1 kb.
October 30, 2010
Workout log, week 6 (5/3/1)
Monday (10-25-2010):
Overhead press 3x85lb, 3x95lb, 5x110lb
Overhead press 5x10
Pull-ups 9, 6, 5, 4, 4, 4
Tuesday:
Deadlift 3x205lb, 3x225lb, 5x265lb
Deadlift 5x10
Hanging leg raise 5x15
Thursday:
Bench press 3x145lb, 3x170lb, 4x190lb, 2x190lb
Bench press 5x10
Dumbbell row 5x10 (each side)
Close-grip cable row 5x5
Friday:
Squat 3x165lb, 3x190lb, 7x210lb
Squat 5x10
Leg curl 5x10
Prone bridges 3x60s
BB shrug 5x5
EZ curls 3x5
Cable tricep pressdowns 3x5
Weight (Friday): 190 lb
Notes: Thursday's workout felt pretty crappy. I gave myself a nice deep cut to my left middle fingertip Wednesday night, and then had a poor night's sleep. Between the awkwardness of my grip, a slightly upset stomach, and how tired I felt, I just didn't feel strong in the gym. Friday was much better. Also, the weather's turning colder and nights much longer, and I don't know if it's that alone, but my appetite has been voracious this week, as evidenced by my high weight on Friday. My waist doesn't feel noticeably wider or pudgier, so maybe I'm actually gaining some muscle.
Overhead press 3x85lb, 3x95lb, 5x110lb
Overhead press 5x10
Pull-ups 9, 6, 5, 4, 4, 4
Tuesday:
Deadlift 3x205lb, 3x225lb, 5x265lb
Deadlift 5x10
Hanging leg raise 5x15
Thursday:
Bench press 3x145lb, 3x170lb, 4x190lb, 2x190lb
Bench press 5x10
Dumbbell row 5x10 (each side)
Close-grip cable row 5x5
Friday:
Squat 3x165lb, 3x190lb, 7x210lb
Squat 5x10
Leg curl 5x10
Prone bridges 3x60s
BB shrug 5x5
EZ curls 3x5
Cable tricep pressdowns 3x5
Weight (Friday): 190 lb
Notes: Thursday's workout felt pretty crappy. I gave myself a nice deep cut to my left middle fingertip Wednesday night, and then had a poor night's sleep. Between the awkwardness of my grip, a slightly upset stomach, and how tired I felt, I just didn't feel strong in the gym. Friday was much better. Also, the weather's turning colder and nights much longer, and I don't know if it's that alone, but my appetite has been voracious this week, as evidenced by my high weight on Friday. My waist doesn't feel noticeably wider or pudgier, so maybe I'm actually gaining some muscle.
Posted by: leoncaruthers at
09:22 AM
| No Comments
| Add Comment
Post contains 181 words, total size 1 kb.
October 22, 2010
Workout log, week 5 (5/3/1)
Tuesday (10-19-2010):
Overhead press 5x80lb, 5x90lb, 6x100lb
Overhead press 5x10
Chin-ups 11, 6, 5, 5, 5
Wednesday:
Deadlift 5x190lb, 5x220lb, 7x250lb
Barbell shrug 5x10
Hanging leg raise 5x15
Thursday:
Bench press 5x135lb, 5x160lb, 6x180lb
Bench press 5x10
Barbell row 5x10
Close-grip cable row 3x10
Friday:
Squat 5x155lb, 5x175lb, 8x200lb
Squat 5x10
Leg curl 5x10
EZ curls 3x5
Cable tricep pressdowns 3x5
Weight (Friday): 187 lb
Notes: This was week 1 of my second 4-week period on 5/3/1. I'm finding myself adding more accessory work if I still feel fresh enough after my planned workout, which is probably a good thing. I don't feel burnt out at all, and my strength gains have been steady, so I'm really warming to the periodization part of the program. I'm still not sure how keen I am on the split routine, but I'm trying to compensate for that somewhat with my extra-curricular accessory work. Most of my body is getting a workout in each session, just with a variation in emphasis.
I'm still only in the gym about 4 hours a week, which is a lot less than a serious athlete, but plenty more than your average guy. I'd like to go more -- just to build my work capacity if nothing else -- so I may look toward doing some conditioning work (farmer's walks, tabata intervals, etc.) in the evenings either before or after dinner. I realized recently that going to the gym is frequently the most exciting part of my day, and I'm not sure how I feel about that. Seems weird. I also realized that it's been just over a year since I seriously started trying to get healthy again, so I might put up some progress pics for comparison.
Overhead press 5x80lb, 5x90lb, 6x100lb
Overhead press 5x10
Chin-ups 11, 6, 5, 5, 5
Wednesday:
Deadlift 5x190lb, 5x220lb, 7x250lb
Barbell shrug 5x10
Hanging leg raise 5x15
Thursday:
Bench press 5x135lb, 5x160lb, 6x180lb
Bench press 5x10
Barbell row 5x10
Close-grip cable row 3x10
Friday:
Squat 5x155lb, 5x175lb, 8x200lb
Squat 5x10
Leg curl 5x10
EZ curls 3x5
Cable tricep pressdowns 3x5
Weight (Friday): 187 lb
Notes: This was week 1 of my second 4-week period on 5/3/1. I'm finding myself adding more accessory work if I still feel fresh enough after my planned workout, which is probably a good thing. I don't feel burnt out at all, and my strength gains have been steady, so I'm really warming to the periodization part of the program. I'm still not sure how keen I am on the split routine, but I'm trying to compensate for that somewhat with my extra-curricular accessory work. Most of my body is getting a workout in each session, just with a variation in emphasis.
I'm still only in the gym about 4 hours a week, which is a lot less than a serious athlete, but plenty more than your average guy. I'd like to go more -- just to build my work capacity if nothing else -- so I may look toward doing some conditioning work (farmer's walks, tabata intervals, etc.) in the evenings either before or after dinner. I realized recently that going to the gym is frequently the most exciting part of my day, and I'm not sure how I feel about that. Seems weird. I also realized that it's been just over a year since I seriously started trying to get healthy again, so I might put up some progress pics for comparison.
Posted by: leoncaruthers at
01:20 PM
| Comments (1)
| Add Comment
Post contains 294 words, total size 2 kb.
October 19, 2010
Training Log, week 4 (5/3/1)
Monday (10-11-2010):
Overhead press 5x45lb, 5x60lb, 5x70lb
Dips 5x12
Pull-ups 6, 6, 6, 5, 5
Tuesday:
Deadlift 5x115lb, 5x145lb, 5x170lb
Shrug 5x10
Hanging leg raise 5x15
Wednesday:
Bench press 5x80lb, 5x100lb, 5x120lb, 2x200lb*
Chest flyes 5x10
Inverted row 5x10
Thursday:
Squat 5x95lb, 5x115lb, 5x135lb, 2x225lb*
Standing calf raise 3x10
Leg extension 5x10
Leg curl 5x10
Dumbbell shrug 3x10
Weight (Friday): 189 lb
Notes: This is the de-load week built into the 5/3/1 program, so the weights are all pretty light. So light, in fact, that I felt fresh enough to try some (*) "I bet I can bench/squat X" lifts, in this case with 200 and 225 lbs, respectively. I'm pretty sure I could have gone higher, but I needed to test these numbers to be sure. I went 4 days in a row because I had an out-of-town trip Friday through Monday, and I'll likely be doing the same thing again this week. I'm also adding a lot of shrugging, because I'm noticing that my trapezius really aren't where I want them to be, and I feel like that's holding back my overhead presses.
Overhead press 5x45lb, 5x60lb, 5x70lb
Dips 5x12
Pull-ups 6, 6, 6, 5, 5
Tuesday:
Deadlift 5x115lb, 5x145lb, 5x170lb
Shrug 5x10
Hanging leg raise 5x15
Wednesday:
Bench press 5x80lb, 5x100lb, 5x120lb, 2x200lb*
Chest flyes 5x10
Inverted row 5x10
Thursday:
Squat 5x95lb, 5x115lb, 5x135lb, 2x225lb*
Standing calf raise 3x10
Leg extension 5x10
Leg curl 5x10
Dumbbell shrug 3x10
Weight (Friday): 189 lb
Notes: This is the de-load week built into the 5/3/1 program, so the weights are all pretty light. So light, in fact, that I felt fresh enough to try some (*) "I bet I can bench/squat X" lifts, in this case with 200 and 225 lbs, respectively. I'm pretty sure I could have gone higher, but I needed to test these numbers to be sure. I went 4 days in a row because I had an out-of-town trip Friday through Monday, and I'll likely be doing the same thing again this week. I'm also adding a lot of shrugging, because I'm noticing that my trapezius really aren't where I want them to be, and I feel like that's holding back my overhead presses.
Posted by: leoncaruthers at
04:25 PM
| No Comments
| Add Comment
Post contains 190 words, total size 1 kb.
October 09, 2010
Workout log, week 3 (5/3/1)
Monday (10-4-2010):
Overhead press 5x95lb, 3x110lb, 4x110lb
Overhead press 5x10
Chin-ups 8, 5, 5, 4, 3, 3
Tuesday:
Deadlift 5x215lb, 3x240lb, 4x270lb
Deadlift 5x10
Hanging leg raise 5x15
Thursday:
Bench press 5x150lb, 3x170lb, 4x190lb
Bench press 5x10
Dumbbell row 5x10 each side
Friday:
Squat 5x170lb, 3x190lb, 4x215lb
Squat 5x10
Leg curl 5x10
Weight (Friday): 189 lb
Notes: Heavy week of the cycle. I screwed up my weight for OHP on Monday. First set was supposed to be 85 lb, the middle set was supposed to be at 100 lb, but I brainfarted and overloaded the bar by 10lb in both cases. Not so terrible, since I accidentally lifted heavier than intended.
Overhead press 5x95lb, 3x110lb, 4x110lb
Overhead press 5x10
Chin-ups 8, 5, 5, 4, 3, 3
Tuesday:
Deadlift 5x215lb, 3x240lb, 4x270lb
Deadlift 5x10
Hanging leg raise 5x15
Thursday:
Bench press 5x150lb, 3x170lb, 4x190lb
Bench press 5x10
Dumbbell row 5x10 each side
Friday:
Squat 5x170lb, 3x190lb, 4x215lb
Squat 5x10
Leg curl 5x10
Weight (Friday): 189 lb
Notes: Heavy week of the cycle. I screwed up my weight for OHP on Monday. First set was supposed to be 85 lb, the middle set was supposed to be at 100 lb, but I brainfarted and overloaded the bar by 10lb in both cases. Not so terrible, since I accidentally lifted heavier than intended.
Posted by: leoncaruthers at
12:34 PM
| No Comments
| Add Comment
Post contains 116 words, total size 1 kb.
October 03, 2010
Training Log, week 2 (5/3/1)
Monday (9-20-2010):
Overhead press 3x80lb, 5x90lb, 6x105lb
Dips 15, 15, 12, 12, 10
Pull-ups 8, 5, 5, 5, 5
Tuesday:
Deadlift 3x200lb, 3x230lb, 5x255lb
Back extensions 5x12
Hanging leg raise 5x15
Thursday:
Bench press 3x140lb, 3x160lb, 5x180lb
Dumbbell bench press 5x12
Dumbbell row 5x10 each side
Friday:
Squat 3x160lb, 3x180lb, 7x205lb
Leg extension 5x10
Leg curl 5x10
Prone bridges 60s, 60s, 60s
Weight (Friday): 188 lb
Notes: Legs are much less sore this weekend. That could be the change in exercises, or could just be that last Friday's squats were the first I'd done in nearly two weeks.
Overhead press 3x80lb, 5x90lb, 6x105lb
Dips 15, 15, 12, 12, 10
Pull-ups 8, 5, 5, 5, 5
Tuesday:
Deadlift 3x200lb, 3x230lb, 5x255lb
Back extensions 5x12
Hanging leg raise 5x15
Thursday:
Bench press 3x140lb, 3x160lb, 5x180lb
Dumbbell bench press 5x12
Dumbbell row 5x10 each side
Friday:
Squat 3x160lb, 3x180lb, 7x205lb
Leg extension 5x10
Leg curl 5x10
Prone bridges 60s, 60s, 60s
Weight (Friday): 188 lb
Notes: Legs are much less sore this weekend. That could be the change in exercises, or could just be that last Friday's squats were the first I'd done in nearly two weeks.
Posted by: leoncaruthers at
12:40 PM
| No Comments
| Add Comment
Post contains 103 words, total size 1 kb.
September 25, 2010
Training Log, week 1 (5/3/1)
Monday (9-20-2010):
Overhead press 5x75lb, 5x85lb, 7x100lb
Overhead press 5x10
Chin-ups 5xF
Tuesday:
Deadlift 5x185lb, 5x215lb, 7x240lb
Deadlift 5x10
Hanging leg raise 5x15
Thursday:
Bench press 5x130lb, 5x150lb, 7x170lb
Bench press 5x10
Dumbbell row 5x10 each side
Friday:
Squat 5x140lb, 5x170lb, 7x190lb
Squat 5x10
Leg curl 5x10
Weight (Friday): 187 lb
Notes: No reps for chins or weights for any accessory work, as per Wendler's recommendation. I did as many chins as I could with 2min rests, and the weights were the heaviest I could handle for the reps planned. This is the "Boring But Big" accessory suggestion. I'll likely try out "The Triumvirate" next week. The workouts were pretty tough this week, but mercifully short (~30min) compared to my final StrongLifts workouts (I was up around 75min by the last weeks). The downside is that I'm considerably more sore this week than I had been on StrongLifts, likely due to the high reps on the accessories.
Overhead press 5x75lb, 5x85lb, 7x100lb
Overhead press 5x10
Chin-ups 5xF
Tuesday:
Deadlift 5x185lb, 5x215lb, 7x240lb
Deadlift 5x10
Hanging leg raise 5x15
Thursday:
Bench press 5x130lb, 5x150lb, 7x170lb
Bench press 5x10
Dumbbell row 5x10 each side
Friday:
Squat 5x140lb, 5x170lb, 7x190lb
Squat 5x10
Leg curl 5x10
Weight (Friday): 187 lb
Notes: No reps for chins or weights for any accessory work, as per Wendler's recommendation. I did as many chins as I could with 2min rests, and the weights were the heaviest I could handle for the reps planned. This is the "Boring But Big" accessory suggestion. I'll likely try out "The Triumvirate" next week. The workouts were pretty tough this week, but mercifully short (~30min) compared to my final StrongLifts workouts (I was up around 75min by the last weeks). The downside is that I'm considerably more sore this week than I had been on StrongLifts, likely due to the high reps on the accessories.
Posted by: leoncaruthers at
09:21 AM
| No Comments
| Add Comment
Post contains 162 words, total size 1 kb.
54kb generated in CPU 0.0138, elapsed 0.0666 seconds.
55 queries taking 0.0568 seconds, 140 records returned.
Powered by Minx 1.1.6c-pink.
55 queries taking 0.0568 seconds, 140 records returned.
Powered by Minx 1.1.6c-pink.
