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geoffsherman
12-29-2008, 03:27 PM
I have been training for a few years. FOr the past year or so, I had been training with a Sheiko style program and enjoyed it. However, the programs I started getting just weren't working me enough at the higher weights so on some recommendations, I decided to try the infamous 5/3/1 program. I have never really kept track of progress, but I thought this would be an easy way to do it since I am on this board a lot anyways. For those that are reading, I will be doing the program 4 days a week rather than 3 in the 4 week wave.

I have started the 5/3/1 a couple of times, but due to some fmaily stuff and a bout of the stomach flu, have had to take 5-8 days off twice so I am back to square one.

My beginning maxes (90% of my 1RM) are:
MP 165
BP 260
DL 405
SQ 305

Ben Moore
12-29-2008, 03:30 PM
Good luck with it! I plan on giving it a run after my next meet maybe.

geoffsherman
12-29-2008, 03:31 PM
Workout 1, 12/29/08

MIlitary Press

120 x 5
135 x 5
140 x 6

Dumbbell Press
4 x 10 x 70lbs

CSR
5 x 5 @ 165lbs

Pullups 10 x 6@ BW

Alternating Curls 4 x 6 @ 45lb dumbbells

I am still sore from my workouts on Friday and Saturday (Bench and SQuat). I am planning on doing the Deadlift workout tomorrow and the Bench workout on Wednesday as I am taking Thursday and Friday off for the holiday. However, I have this nagging groin strain when I squat that is random when it appears, but hurts like crazy when it rears its ugly head.

AlMohr
12-29-2008, 04:51 PM
Hey I saw your thread on the main page and I'm interested in your progress, 140x6 is really good, hope you the best on this program, I'm sure you'll get some great gains

Darracq
12-29-2008, 04:59 PM
I just did my first day of it tonight also, I think it will be fun.

brihead301
12-30-2008, 09:53 AM
I'm looking forward to reading about this too. I will be starting the 5/3/1 myself this coming Monday. Good luck bro!

geoffsherman
12-30-2008, 11:54 AM
Workout 2 12/30/2008

Deadlift
305 x 5, 325 x 5, 345 x 5

Box Squat
135 x 5, 175 x 5, 205 x 5, 230 x 5, 245 x 5

GHR

4 x 10 with these jacked up tubes

RDL

2 x 8 x 225

My back was on fire this whole workout. I felt a tweak when doing the RDLs so I stopped there and did some light cardio. I don't know how people do higher rep deadlifts without getting injured, but maybe I just need some conditioning work. I need to do a better job on planning my weight progressions on the box squat now that I have a better idea of what I can do weight wise.

AlMohr
12-30-2008, 03:58 PM
Workout 2 12/30/2008

Deadlift
305 x 5, 325 x 5, 345 x 5

Box Squat
135 x 5, 175 x 5, 205 x 5, 230 x 5, 245 x 5

GHR

4 x 10 with these jacked up tubes

RDL

2 x 8 x 225

My back was on fire this whole workout. I felt a tweak when doing the RDLs so I stopped there and did some light cardio. I don't know how people do higher rep deadlifts without getting injured, but maybe I just need some conditioning work. I need to do a better job on planning my weight progressions on the box squat now that I have a better idea of what I can do weight wise.

those are some solid lifts and good exercise selection! btw your not the only one who hates high deads, anything over 5 reps in the dead makes me want to puke lol

geoffsherman
12-30-2008, 04:06 PM
those are some solid lifts and good exercise selection! btw your not the only one who hates high deads, anything over 5 reps in the dead makes me want to puke lol

I appreciate your thoughts, but I am weak as can be with my legs. I have some skinny quads which I am trying to pack some mass onto. I am really bad out of the hole on squats so I am trying to add in some work which will help build power from my weakest point. The deads killed my lower back so I will adjust my next round through this program to focus on more quad work on these high rep dead days.

AlMohr
12-30-2008, 04:29 PM
I appreciate your thoughts, but I am weak as can be with my legs. I have some skinny quads which I am trying to pack some mass onto. I am really bad out of the hole on squats so I am trying to add in some work which will help build power from my weakest point. The deads killed my lower back so I will adjust my next round through this program to focus on more quad work on these high rep dead days.

Box squats will help, just make sure the first movement off the box is the chest and head back into the bar. The biggest problem I see with guys that are weak in the hole is their butt comes off the box first. This is due to 1. Weaker hams, glutes and in some cases lower back 2. Weight on the toes not on the heels, 3 not sitting back on the box far enough. Usually quads will be the stronger muscles in the thighs however you donít want that ratio between quads and hams to get too skewed. When the quads dominate the squatting movement, often times the knees go over the toes and the lifter bends over more in the lower back ruining the best leverages. More quad work is often not the answer, hit your ham, glutes and lower back hard

geoffsherman
12-30-2008, 05:54 PM
Box squats will help, just make sure the first movement off the box is the chest and head back into the bar. The biggest problem I see with guys that are weak in the hole is their butt comes off the box first. This is due to 1. Weaker hams, glutes and in some cases lower back 2. Weight on the toes not on the heels, 3 not sitting back on the box far enough. Usually quads will be the stronger muscles in the thighs however you donít want that ratio between quads and hams to get too skewed. When the quads dominate the squatting movement, often times the knees go over the toes and the lifter bends over more in the lower back ruining the best leverages. More quad work is often not the answer, hit your ham, glutes and lower back hard

I appreciate your thoughts. I will see how this wave goes with my assistance and see if the box squats and belt squats help. If not, I will try some different things.

geoffsherman
12-31-2008, 08:23 AM
This is just a note for me:

Saturday's Workout
SQ 230 x 5, 245 x 5, 260 x 6

Sunday's Workout
MP 135 x 3, 140 x 3, 150 x 3

geoffsherman
12-31-2008, 11:33 AM
Workout 3 12/31/2008

Bench Press
195 x 5, 210 x 5, 225 x 7

CGBP
4 x 10 x145

One Arm Rows
4 x 6 x 120

Dips
5 x10 xBW+35lbs

Ab work

Weight: 188lbs

I am going to start weighing myself weekly and tracking it here as well. I took down my maxes to a true 10% below my 1RM and while the weights seem light, I think it is more in line with the program's goals. My workouts are much shorter as well with this program, but I am trying to focus on a core set of exercises.

Darracq
12-31-2008, 12:24 PM
Looks good, your are doing plenty of work.

geoffsherman
01-02-2009, 03:38 PM
1/1/09

Happy New Year's. My wife and I hiked for about an hour and walked around this resort town for another hour.


1/2/09
We got back early from our trip and the weather here was sunny and 60. Most normal people would go to the park to hang out with the family and maybe plat with the dog. I thought, what a great day to pull out the Prowler. I went over to a soccer field and did the following:

8 30 yd pushes

3 15 & 25yd Suicides

8 Hand over Hand Pulls 90lbs

2 100yd forward drags with 90 lbs

2 100yd backward drags with 90lbs (had to stop on these a few times)

I was pretty fried after this. I have played with the Prowler on smooth concrete (easy), rough concrete (hard), and grass (f-me), grass was the hardest. It has been 6 weeks since I have been outside with it. I want to try and push it around once a week going forward.

geoffsherman
01-03-2009, 11:48 AM
Workout 4 1/3/09

Squats
230 x 5, 245 x 5, 260 x 6

Deadlifts off Pins (3rd Hole/Conventional)
135 x 5, 225 x 5, 275 x 5, 315 x 5, 365 x p*&^y

Belt Squats
4 x 10 x 120

Step Ups

2 x 5 x 35lbs, 2 x 5 x 40lbs

Roman Chair Back Extensions
4 x 10

The squats about killed me, but I was determined to get 6 on my last set. I am sure my form wasn't perfect, but I had to mentally push through, I did and saw stars for a couple of minutes. I tried the pin pulls conventional, I normally deadlift sumo. I need to figure out a better way to incorporate a deadlift assistance movement on squat days. I might try deficit deads with lower weights going forward.

geoffsherman
01-04-2009, 12:40 PM
Workout 5 1/4/09

Military Press
135 x 3, 140 x 3, 150 x 3

Incline Dumbbell Press
3 x 10 x 70lbs, 1 x 9 x 75lbs

CSR
5 x 5 x 165lbs

Pullups
10 x 3 x BW+25lbs

Alternating Dumbbell Curls
4 x 7 x 45lbs

Need to increase the weight on the pullups. I am going to give it one more week on the CSR and then I will either up the weight or switch to a new exercise as I am good on these. Next week I will do two sets with 75lbs on the incline dumbbell presses. I tried for 4 on the military press, but it just wasn't happening.

AlMohr
01-04-2009, 03:14 PM
Workout 4 1/3/09

Squats
230 x 5, 245 x 5, 260 x 6

Deadlifts off Pins (3rd Hole/Conventional)
135 x 5, 225 x 5, 275 x 5, 315 x 5, 365 x p*&^y

Belt Squats
4 x 10 x 120

Step Ups

2 x 5 x 35lbs, 2 x 5 x 40lbs

Roman Chair Back Extensions
4 x 10

The squats about killed me, but I was determined to get 6 on my last set. I am sure my form wasn't perfect, but I had to mentally push through, I did and saw stars for a couple of minutes. I tried the pin pulls conventional, I normally deadlift sumo. I need to figure out a better way to incorporate a deadlift assistance movement on squat days. I might try deficit deads with lower weights going forward.


That kind of effort will yeild results. Good work keep pushing on the top set of the day. It kind of sucks during the set but breaking PR's makes it soooo worth it!

Darracq
01-04-2009, 05:51 PM
Looks like our lifts are real close. I like looking at the 5,3,1 logs.

geoffsherman
01-06-2009, 11:48 AM
Workout 6 1/6/09

Deadlift
325 x 3, 345 x 3, 365 x 5

Box Squat
135x5, 185x5, 225x5, 255x5

RDLs
4 x 15 x 185lbs

GHR
4 x 10

Weight: 188lbs

I wanted to try the higher reps RDLs, felt a huge pump in my back and hamstrings. I am going to need some extra ibuprofen for the DOMS I am sure. Otherwise, the deadlift felt awesome. I may have had another rep or so in the tank at 365, but my grip was dying.

geoffsherman
01-07-2009, 12:03 PM
Workout 7 1/7/09

Bench Press
205 x 3, 225 x 3, 235 x 5

CGBP
4 x 10 x 150lbs

One Arm Rows
4 x 7 x 120lbs

Dips
4 x 10 x 40lbs

Ab work


Good stuff all around. This log really helps remind me of the weights to use on assistance so I can push ahead on those.

NJPWRLFTR
01-07-2009, 12:06 PM
Nice

geoffsherman
01-09-2009, 11:53 AM
Workout 8 1/9/09

Squat
245 x 3, 260 x 3, 275 x 4

Pin Pulls Conventional
135 x 5, 225 x 3, 275 x 3, 315 x 3, 365 x 3

Belt Squat
4 x 12 x 120

Step Ups
5 x 35lbs, 3 x 5 x 45lbs

Extentions
4 x 10 x BW

I wanted 5 on that squat and have hit that before. Not sure what my problem is with the squat as I think it is mental. Everything else was good. I need to figure out a way to attach 2 dumbbells to the chain belt so that I can belt squat more.

AlMohr
01-09-2009, 03:02 PM
Workout 8 1/9/09

Squat
245 x 3, 260 x 3, 275 x 4

Pin Pulls Conventional
135 x 5, 225 x 3, 275 x 3, 315 x 3, 365 x 3

Belt Squat
4 x 12 x 120

Step Ups
5 x 35lbs, 3 x 5 x 45lbs

Extentions
4 x 10 x BW

I wanted 5 on that squat and have hit that before. Not sure what my problem is with the squat as I think it is mental. Everything else was good. I need to figure out a way to attach 2 dumbbells to the chain belt so that I can belt squat more.

The way we belt squat without the actual machine is by attaching a dipping belt to a low cable row with two wooden stands on either sides to elevate the feet. This way changing weight is as easy as putting a pin in the machine

geoffsherman
01-09-2009, 03:46 PM
Now that is a heck of an idea. Do you have any shortcuts to a higher squat? LOL

geoffsherman
01-10-2009, 12:56 PM
Workout 9 1/10/09

Military Press
125 x 5, 140 x 3, 155 x 3

Incline Press
4 x 10 x 75lbs

CSR
5 x 5 x 165lbs

Pullups
10 x 4 x 25lbs

I am getting some tendonitis in my forearms so I skipped the bicep work. I was really happy that I was able to get 3 on the 155lbs. However, I am still pissed about my squats from yesterday. All of my other lifts, I have been able to beat what the program suggests by at least 3 reps, my squat I am dying to push it for 1 extra one. Tomorrow I will be doing some Prowler conditioning work.

NJPWRLFTR
01-10-2009, 01:00 PM
nice session man,dont worry about the squats you will get it next time no doubt!

btw,how do you like the prowler,i was thinking about getting one..

geoffsherman
01-10-2009, 01:44 PM
The Prowler is a great conditioning tool I have found. It really kicks butt and will put you through your paces. The best part is 30 minutes of work and you are done for sure. I found a welder who made one for me $150 all in so with a little effort, you can get one for a pretty reasonable price.

Darracq
01-10-2009, 01:57 PM
Nice military press.

AlMohr
01-10-2009, 02:50 PM
Good effort on the military press. Light db hammer curls may be beneficial for mild tendonitis

geoffsherman
01-11-2009, 12:05 PM
1/10

Prowler Work

4 10 yd sprints (2 high, 2 low0
4 x 20 yd springs (2 high, 2 low)
3 10/20 Suicides
Hand-Overs 20 yds down and 20 yds back
2 x 70yd Forward Drags + 90lbs
2 x 70 yd Reverse Drags + 90lbs

geoffsherman
01-12-2009, 12:09 PM
Workout 10 1/12/09

Deadlift
305 x 5, 345 x 3, 385 x 3

Box Squat
135 x 5, 185 x 5, 225 x 5, 260 x 5

RDL
4 x 15 x 190lbs

GHR
4 x 8 x Double Tubes

The deadlift felt pretty good and easy. I think the best part of these logs is being able to record your lifts. I am trying each week to increase my weights on the assistance work. I would be interested for feedback from people on whether or not they change the assistance work each cycle or whether they leave it the same.

NJPWRLFTR
01-12-2009, 04:08 PM
Nice session man

AlMohr
01-12-2009, 08:08 PM
Workout 10 1/12/09

Deadlift
305 x 5, 345 x 3, 385 x 3

Box Squat
135 x 5, 185 x 5, 225 x 5, 260 x 5

RDL
4 x 15 x 190lbs

GHR
4 x 8 x Double Tubes

The deadlift felt pretty good and easy. I think the best part of these logs is being able to record your lifts. I am trying each week to increase my weights on the assistance work. I would be interested for feedback from people on whether or not they change the assistance work each cycle or whether they leave it the same.


Solid deadlifting. Your assistance looks good, don't be too eager to change it up every 4 weeks. I only slightly modify mine from time to time, i.e. sets, reps, resistance... If your making progress why fix what ain't broke lol

geoffsherman
01-13-2009, 11:51 AM
Workout 11 1/13/09

Bench Press
195 x 5, 225 x 3, 245 x 3

CGBP
4 x 10 x 155

DB Rows
4 x 8 x 120

Dips
3 x 12 x 40lbs

Ab Work

I had to stop dips one set short because I was just fried today. I may swap dips for something else because I think CGBP, Dips, and BP are too much. I may do seated DB press which focuses more on shoulders. The 245 was a grind for that 3rd rep.

Darracq
01-15-2009, 08:48 AM
nice lifting, on assist work, i just do what ever i feel like, but if your gaining stick with it.

geoffsherman
01-15-2009, 11:52 AM
Workout 12 1/15/09
Squat
230 x 5, 260 x 3, 290 x 3

Pin Pull Conventional
145 x 3, 235 x 3, 285 x 3, 325 x 3, 375 x 2 (I was fried)

Box Squat
4 x 10 x 125

Step Ups
4 x 5 x 50lbs

Extentions
4 x 10 x BW

The squat felt better today although the 3rd rep was a real grinder. For now, I can hang some weights off the chain for the belt squats to increase weights. I realize now how vital it is to keep a log just so that you can continually push yourself to higher weights. I have found keeping this journal real helpful in tracking my weights and pushing from week to week. I have realized on my upper body days, that my second exercise needs to be less about reps and more about increasing the weight which will be a change I make in my next wave. It is now time to deload and I need it as my knees have some tendonitis.

geoffsherman
01-16-2009, 12:36 PM
Workout 13 1/16/09
MIlitary Press
100 x 5, 105 x 5, 115 x 5

Incline DB Press
4 x 10 x 50lbs

CSR
5 x 5 x 100lbs

Pullups
4 x 10 x BW

Boatload of foam roller and soft tissue

A pretty quick and easy wrkout which I guess is par for a deload week. The foam roller and soft tissue was for my back, traps, and shoulders which have been pretty beat up.

AlMohr
01-16-2009, 07:02 PM
Workout 13 1/16/09
MIlitary Press
100 x 5, 105 x 5, 115 x 5

Incline DB Press
4 x 10 x 50lbs

CSR
5 x 5 x 100lbs

Pullups
4 x 10 x BW

Boatload of foam roller and soft tissue

A pretty quick and easy wrkout which I guess is par for a deload week. The foam roller and soft tissue was for my back, traps, and shoulders which have been pretty beat up.

deloads will help you recover, but a little boring

geoffsherman
01-18-2009, 12:18 PM
Workout 14 1/18/09
DL
245 x 5, 265 x 5, 285 x 5

Box SQ
135 x 3, 185 x 3, 225 x 3, 260 x 3

RDL
4 x 15 x 135

GHR 4 x 10

Ab Work

Nothing wild here, just more deload. I have some tendonitis in my knees so I am hoping that the rest will help it.

NJPWRLFTR
01-18-2009, 12:19 PM
good day bro.

hey man i was wondering if you could check out my log,im thinking about starting the 5/3/1 tomorrow and i wrote out a sample cycle and wanted some input on it from others..thanks.

geoffsherman
01-19-2009, 06:55 PM
Workout 15 1/19/09
BP
155 x 5, 170 x 5, 185 x 5

CGBP
135 x 3, 165 x 3, 195 x 3, 215x 3, 225 x 3

Dips
4 x 20 x bw

Rows
4 x 10 x 90lbs

I wanted to get a sense for where my CGBP is because the next go-around, I am going to drop the reps and up the weight. Also, I cut myself off at the 20 reps on the dips so I am really happy with my progress on these. I also did about 10 minutes of cardio.

NJPWRLFTR
01-19-2009, 07:04 PM
Good session man

are you gonna keep the bench as the main lift again or switch it up?

geoffsherman
01-19-2009, 07:50 PM
I won't switch up my main movements because if I am not making progress on those, then everything else is a waste. What I will start doing is changing up my assistance modalities to hone in on my weaknesses.

AlMohr
01-20-2009, 07:26 PM
add sum weight to dem dips! thats too many reps! lol

geoffsherman
01-21-2009, 03:06 PM
Workout 16 1/21/09

Squat
185 x 5, 205 x 5, 225 x 5

Deficit Deads
135 x 3, 205 x 3,245 x 3, 285 x 3, 325 x 3, 335 x 3

Belt Squats
4 x 10 x 100lbs

Step Ups
4 x 5 x 40lbs

Leg Extentions
4 x 15 x 110lbs

I wanted to experiment with Deficit Deads because I am going to swap these out for Pim Pulls since my weakness is off the floor. My squatting still blows.

AlMohr
01-22-2009, 08:41 PM
how much off a deficit?

geoffsherman
01-23-2009, 07:13 AM
There are these 1" mats at the gym and I am using 3 of those for the deficits...

Darracq
01-23-2009, 08:27 AM
Nice work man.

geoffsherman
01-23-2009, 11:43 AM
Workout 17 Wave II 1/23/09

Military Press
125 x 5, 135 x 5, 145 x 5.75 :)

CSR
5 x 5 x 170

Dumbell Incline Press
80s x 5, 85 x 5, 90 x 5, 95 x 5

Chin Ups
10 x 5

Starting my next wave and I can tell that repping out is going to be harder this time around. However, I feel better about the assistance work I am doing and progressing on.

DL tomorrow:
Deadlift 311.25
Deadlift 332
Deadlift 352.75

NJPWRLFTR
01-23-2009, 05:49 PM
good work buddy..

are you keeping the same main movements as the first wave?

geoffsherman
01-24-2009, 02:38 PM
Workout 18 1/24/09

DL
315 x 5, 335x 5, 355x 5

Box Squat
135 x 5, 185 x 5, 225 x 5, 265 x 5

Leg Press
4 x 12 x 4 plates a side

GM
5 x 5 x 135

RDL 2 x 15 x 205

The deadlifts at 5s are tough and I didn't plan on trying to push that. I changed a bit of the assistance because I wanted to do some higher rep quad work and get back to doing GMs. I also rolled the heck outof my lower back when I was done because I was pretty fried.

NJPWRLFTR
01-24-2009, 03:26 PM
Solid Work

AlMohr
01-24-2009, 07:11 PM
nice, watch out with those leg presses, they will get your quads strong, but their starting to kill my knees

geoffsherman
01-25-2009, 08:43 AM
I am changing up my assistance here and there, butI am trying to keep most of it the same. I will be interested to see how my 5day of squats turns out since I am supposed to use the same weight (265) that I did on box squats. From everything I have read, box squats should be much harder so I will see.

Yes Al, I really had some tendonitis in my knees after the first go-around. The de-load week really helped with that.

geoffsherman
01-25-2009, 12:36 PM
1/25/09 Prowler Work

Warm Up
80yd High Pole Push
80 yd Low pole push

Work
Sprint 1: 4 x 10yd alternating heights, no weight
Sprint 2: 4 x 10yd alternating heights, 20lbs

4 Suicides

2 Front Drags 70yds
2 Rear drags 70 yds

2 -20yd gassers

Doesn't look like much work, but I am beat!

geoffsherman
01-26-2009, 11:53 AM
Workout 19 1/26/09
Bench Press
200 x 5, 215 x 5, 225 x 7

CGBP
135 x 3, 165 x 3, 195 x 3, 225 x 3

One Arm T-Bar Rows
45 x 10, 90 x 10, 100 x 10, 100 x 10

DB Flies
5 x 10 x 40lbs

Need to up the weight on the CGBP. I am going to take my squats up only 5 lbs rather than 10 because I am just not there yet. I should be able to pump out reps like I did on the bench, but I will grind out 5 t the weight I am supposed to do.

geoffsherman
01-27-2009, 10:54 AM
2" of ice + 1" of rain + 2-3" of snow predicted = no workout for me today

LINK_313
01-27-2009, 11:54 AM
Nice job man.

View 1
01-27-2009, 12:42 PM
Nice sessions bro, been looking over your log. I just started the 5/3/1 myself so I have been looking over peoples log to get ideas as to what they have been doing. Keep up the good work.

geoffsherman
01-27-2009, 01:26 PM
Thanks everyone. Definitely give it a try, it is a different program, but so far I like it a lot. Now if this weather would just pass so the gym will open back up :)

geoffsherman
01-29-2009, 07:11 PM
Workout 20 1/29/09
Squats
235 x 5, 250 x 5, 265 x 6

Deficit Deads
135 x 3, 225 x 3, 275 x 3, 315 x 3, 345 x 3

Step Ups
4 x 5 x 50lbs

Belt Squats
50lbs x 10, 100 lbs x 2 x 10, 110 x 1 x 10

Leg Extentions
3 x 15 x 110

I switched over to the cable station for the belt squats as I have run out of the dumbbells. The only thing I don't like about using the cable station is that I feel like I am getting pulled forward more than being pulled down. However, we will give it a try for a little while and see if ithelps. The regular squats felt great for a change!

geoffsherman
01-30-2009, 12:38 PM
Workout 21 1/30/09

MP
135 x 3, 145 x 3, 155 x 4

Incline DB Press
4 x 5 x 85

Bent Over Rows
5 x 5 x 225

Chin Ups
10 x 6 x BW

Ab Work

I dropped the amount of warm up I am doing for the main exercise this time around and it is really helping me beat the AMAP set. I needed a break on the CSR so I am going to begin working up on my Bent Over Rows for a few weeks. I don't have as much soreness as I thought I would from last night.

View 1
01-31-2009, 12:34 AM
Nice lifts bro. Im on my 3rd week of 5/3/1 except that im keeping the third week at 90% so its really 5/3/3. I want to get use to lifting heavy since I havent powerlifted in some time. Im watching your journal maybe Ill get some ideas to try out myself.

geoffsherman
02-01-2009, 12:11 PM
Workout 22 2/1/09

DL
335 x 3, 355 x 3, 375 x 3

Box SQ
135 x 5, 185 x 5, 225 x 5, 270 x 5

Leg Press
4 x 12 x 4.5 plates per side

GM
5 x 5 x 140

Roman Chair Ext.
4 x 15 x BW

Pretty straightforward. I think I am going to drop the box squat reps to 3 for the next 4-6 weeks. That has definitely helped me increase my free squat so I will be rotating different variations of it from here on out. I think I am also going to do some pause squats as a replacement for belt squats for a few weeks.

AlMohr
02-01-2009, 03:03 PM
Strong and consistant work Geoff, keep fighting the good fight

geoffsherman
02-01-2009, 04:22 PM
Thanks Al. I am using your log and numbers as good inspiration.

geoffsherman
02-02-2009, 11:43 AM
Workout 23 2/2/09
BP
215 x 3, 225 x 3, 240 x 6

CGBP
140 x 3, 170 x 3, 205 x 3, 230 x 3, 240 x 3

One Arm T-Bar Rows
4 x 10 x 100

Flies
4 x 10 x 40lbs

10 min. cardio

Wow! The bench and CGBP felt great today as reflected in the numbers. I took my weight and I am at 190lbs still.

LINK_313
02-03-2009, 10:27 AM
Nice close gripping.

NJPWRLFTR
02-03-2009, 10:41 AM
Workout 23 2/2/09
BP
215 x 3, 225 x 3, 240 x 6

CGBP
140 x 3, 170 x 3, 205 x 3, 230 x 3, 240 x 3

One Arm T-Bar Rows
4 x 10 x 100

Flies
4 x 10 x 40lbs

10 min. cardio

Wow! The bench and CGBP felt great today as reflected in the numbers. I took my weight and I am at 190lbs still.

Strong pressing dude

are you trying to gain or lean out?

geoffsherman
02-03-2009, 05:25 PM
I am just trying to stay between 188-190 while increasing my strength. 1-2 times a week I do 20 minutes of interval sprints or Prowler work.

AlMohr
02-03-2009, 08:02 PM
3 reps over is great

geoffsherman
02-04-2009, 12:20 PM
Workout 24 2/4/09

SQ
250 x 3, 265 x 3, 280 x 5

BBB Squats
5 x 10 x 155

Step Ups
4 x 5 x 55lbs

Deficit Deads
140 x 3, 230 x 3, 280 x 3, 320 x 3, 340 x 3

I was shooting for 5 on the squat and while it took everything I had, I am happy that I was able to hit that number. The boring but big squats were brutal and I could have ended my workout then, but I always think about what people say regarding pushing yourself ahead. I am exhausted right now, but am happy that I pushed myself hard today!

geoffsherman
02-05-2009, 12:22 PM
Workout 25 2/5/09

MP
125 x 5, 145 x 3, 160 x 2

Incline DB Press
4 x 5 x 90lbs

Bent Over Rows
5 x 5 x 235

Chin Ups
10 x 7 x BW

Ab Work

My shoulders have some bad tendonitis. I may go one more round with Military Press and then switch to Incline Press or something less directly taxing on my shoulders.

AlMohr
02-05-2009, 04:05 PM
The deload should help some. Good work all around Geoff

View 1
02-05-2009, 11:10 PM
I finally tried the BBB with military and it was harder than I thought it would be. Going to try it on squats, and im not looking forward to that at all. Question did you base it off your 1rm or did you go off 90% of your 1rm? I read recently where jim stated to go off the 90%.

geoffsherman
02-06-2009, 06:46 AM
I go off of the 90% which is brutal even though it sounds pretty easy....

geoffsherman
02-07-2009, 12:27 PM
Workout 26 2/7/09

DL
315 x 5, 355 x 3, 395 x 3

Box SQ
140 x 3, 190 x 3, 230 x 3, 275 x 3

Leg Press
4 x 12 x 5 plates

GMs
5 x 5 x 145

Reverse Hyper off of GHR (ghetto)
3 x 15

Happy with the deadlift as I wanted to get 3. The ghetto RH seemed to help my lower back which has been real sore. Otherwise, I dropped the Box SQ reps because I don't know if I could have gotten 275 x 5 and now I can work up from here on triples. Once I get as far as I can on those, there is a shorter box which I will start working off of.

AlMohr
02-07-2009, 04:28 PM
congrats of the deadlift

NJPWRLFTR
02-07-2009, 06:06 PM
solid session bro

geoffsherman
02-08-2009, 12:55 PM
Workout 27 2/8/09

BP
200 x 5, 225 x 3, 250 x 3

CGBP
155 x 3, 195 x 3, 225 x 3, 245 x 3

One Arm T-Bars
4 x 10 x 105

Flyes
4 x 10 x 40

Ab Work

The CGBP was pushing my max so I am going to keep the weights the same in the next wave; I may go a touch wider because it felt like it was going to tip over.. The BP was smooth and pretty easy. Otherwise, I am just starting to feel beat up. I am impressed by the folks who can do this and skip the deload because I definitely need it. I also haven't taken a day off in 10-11 days.

geoffsherman
02-10-2009, 11:55 AM
Workout 28 2/10/09

SQ
235 x 5, 265 x 3, 295 x 3

BBB Squats
5 x 10 x 155

Deficit Deads
145 x 3, 235 x 3, 285 x 3, 325 x 3, 345 x 3

Step Ups
4 x 5 x 60lbs

I am ready to deload!

geoffsherman
02-11-2009, 03:39 PM
Workout 29 2/11/09

MP
100 x 5, 110 x 5, 120 x 5

Incline DB Press
4 x 5 x 60

Rows
4 x 10 x 135

Chins
8 x 4 x BW

Ab Work

It is deload time. I think I am going to focus more reps rather than weight on the Incline DB Press the next time through to try and save my shoulders a little.

geoffsherman
02-13-2009, 02:36 PM
Workout 30 2/13/09

DL
250 x 5, 270 x 5, 290 x 5

Box SQ
135 x 3, 185 x 3, 225 x 3 x 3

GHR
4 x 10 x 2 Greens

Leg Ext
4 x 15 x 90

I have really sore erectors and bad tendonitis in my knees. The combination made today really hard. I did my interval training yesterday and I think that caused the knee pain. I may need to just do 3-4 miles 2x a week and not do the intervals for now. Regardless, I had to change some of my assistance so I didn't aggravate either of those conditions.

geoffsherman
02-14-2009, 10:08 AM
Workout 31 2/14/09

BP
165 x 5, 180 x 5, 195 x 5

Flat DB Press
65 x 10, 70 x 10, 75 x 10, 80 x 7

One Arm T-Bar
4 x 10 x 70

Scarecrows
5 x 10 x 30lbs

I am planning on subbing flat DB press for CGBP for the next wave and adding in scarecrows to hopefully help with the shoulder tendonitis.

NJPWRLFTR
02-14-2009, 11:03 AM
solid pass few sessions bro

hey man i was wonder how you like the 1 arm t-bar rows?

geoffsherman
02-15-2009, 03:24 PM
I like them a lot. The setup is I stand on one side or the other of the length where you load weights. I load the weights on, bend over, and row. The length is wider than a typical dumbbell so I like the forearm work, plus the 120lb dumbbell was too light for rows.

geoffsherman
02-16-2009, 11:56 AM
Workout 32 2/16/09
SQ
185 x 5, 200 x 5, 215 x 5

BBB SQ
5 x 10 x 155

Deficit Deads
145 x 3, 235 x 3, 285 x 3, 325 x 3

GMs
5 x 5 x 145

Split Squats w DB
2 x 5 x 25, 2 x 5 x 30

This was it for the deload and I definitely feel better than I did a week ago. I am going to take out the step ups and replace them with split squats because I suck at them and if I can make progress, then I should see progress in other areas. Other than that, I don't think I am going to make other changes to my leg days .

geoffsherman
02-17-2009, 12:08 PM
Workout 33 2/17/09
MP
125 x 5, 135 x 5, 145 x 6

Flat DB Bench
4 x 8 x 75

Bent Over Row
5 x 5 x 235

Chin Up
10 x 4 x BW+25lbs

Pushdowns
4 x 25 x 100lbs

Ab Work

I am frustrated with my military press. I am going to try another time through but if I don't start seeing improvement, I am going to switch to Incline Barbell Press. (a) Softball starts soon and I want to limit my overhead work (b) I am not interested in trashing my shoulders if I am not going to make improvements.

AlMohr
02-17-2009, 08:10 PM
Workout 33 2/17/09
MP
125 x 5, 135 x 5, 145 x 6

Flat DB Bench
4 x 8 x 75

Bent Over Row
5 x 5 x 235

Chin Up
10 x 4 x BW+25lbs

Pushdowns
4 x 25 x 100lbs

Ab Work

I am frustrated with my military press. I am going to try another time through but if I don't start seeing improvement, I am going to switch to Incline Barbell Press. (a) Softball starts soon and I want to limit my overhead work (b) I am not interested in trashing my shoulders if I am not going to make improvements.

Maybe dips would work well to. Also when I played baseball, I did alot of shoulder rotational work which seemed to help

geoffsherman
02-19-2009, 11:33 AM
Workout 34 2/19/09

DL
320 x 5, 340 x 5, 360 x 5

BBB Squats
5 x 10 x 165

GMs
5 x 5 x 145

DB Split Squats
4 x 5 x 30lbs

GHR
3 x 10 x Two Green Tubes

As usual, I didn't max reps on the DL, but the 360 was fairly easy. I moved the BBB squats to my DL day rather than my squat day to see if I wouldn't experience the tightness in my lower back as much. It didn't help. My wife got me a foam roller for V-Day to use at home whcih I will be liberally taking advtantage of.

geoffsherman
02-20-2009, 12:08 PM
Workout 35 2/20/09

BP
200 x 5, 215 x 5, 230 x 7

DB Incline
2 x 10 x 75, 1 x 8 x 75, 1 x 5 x 75

1 Arm T-Bow Rows
4 x 10 x 110lbs

Scarecrows
5 x 8 x 30lbs

Ab Work

I started way too high on the incline DB press both on reps and weight. Also, I got messed up on the bench as the bar kept crusing my mp3 player so I had to stop and restart to move my mp3.

Strong(er)
02-20-2009, 08:22 PM
Solid stuff going on in here!

good job bro.

geoffsherman
02-22-2009, 03:35 PM
Workout 36 2/22/09
SQ
235 x 5, 250 x 5, 265 x 7

Deficit DL
145 x 3, 235 x 3, 285 x 3, 325 x 3, 345 x 3

Box SQ
145 x 3, 195 x 3, 235 x 3, 280 x 3

Leg Press
4 x 12 x 5 plates

Hyper
4 x 12

Great session today, I felt very strong throughout. The box squats were a little tough, butI think they are helping my overall squat.

geoffsherman
02-23-2009, 02:29 PM
Workout 37 2/23/09
MP
135 x 3, 145 x 3, 155 x 4

Bent Over Row
5 x 5 x 245

Flat DB Bench
4 x 8 x 80lbs

Chin Ups
BW+25 lbs x 10 x 5

Ab Work

I am going to try and do legs again tomorrow as I am out of town this weekend and want to try and get in my 2nd week. Today felt great. I did some foam rolling yesterday after my squat session and it feels much better than days when I don't.

geoffsherman
02-24-2009, 01:35 PM
Workout 38 2/24/09
DL
340 x 3, 360 x 3, 385 x 3

BBB Squat
5 x 10 x 165

GMs
5 x 5 x 155

DB Split Squat
4 x 5 x 35

GHR
3 x 10 x 2 Green Tubes

geoffsherman
02-26-2009, 12:04 PM
Workout 39 2/26/09
Bench
215 x 3, 230 x 3, 245 x 3

DB Incline
4 x 8 x 65

Hammer Row
4 x 10 x 230lbs

Scarecrows
5 x 8 x 35lbs

The hammer row was a substitute because the t-bar was being used. The fifth rep of 245 was a real grind!

AlMohr
02-26-2009, 01:53 PM
Nice and consistent work Geoff, I'm particularly impressed with the chin-ups

geoffsherman
02-27-2009, 06:54 AM
Workout 40 2/27/09
SQ
250 x 3, 265 x 3, 285 x 4

Box SQ
150 x 3, 200 x 3, 235 x 3, 290 x 3

Deficit Deads
135 x 3, 225 x 3, 295 x 3, 325 x 3 ,350 x 3

Leg Press
4 x 12 x 5 plates+20lbs

This was the first time I have worked out in the morning in 5+ years. However, with a baby on the way, I need to be more fleible to get my workouts in, so I jumped in on my toughest workout of the week. I think I could have gotten 5 on the squat, but it was early. The leg press was weird, the first 3 sets were brutal, then the 4th was a breeze.

geoffsherman
03-01-2009, 10:24 AM
Workout 41 3/1/09\

MP
125 x 5, 145 x 3, 160 x 1

Flat DB Press
4 x 8 x 80lbs

Hammer Rows
4 x 10 x 190lbs

Pulldowns
4 x 8 x 14 on the cybex machine

Pressdowns
5 x 20 x 110

I am travelling this weekend and found a great place to train. Yesterday I burned myself out though trying tire flips and keg carries for the first time. My forearms were super sore and I didn't have great energy so the military press stunk. I think I am going to use Incline Press instead for my next few waves because I am just not making any improvements on my military press. I will incorporate some seated DB press to keep the shoulders up. I am taking tomorrow off as I have not had a day of doing nothing (cardio orweights) in 2-3 weeks. Plus I am travelling back home.

AlMohr
03-01-2009, 03:18 PM
Workout 41 3/1/09\

MP
125 x 5, 145 x 3, 160 x 1

Flat DB Press
4 x 8 x 80lbs

Hammer Rows
4 x 10 x 190lbs

Pulldowns
4 x 8 x 14 on the cybex machine

Pressdowns
5 x 20 x 110

I am travelling this weekend and found a great place to train. Yesterday I burned myself out though trying tire flips and keg carries for the first time. My forearms were super sore and I didn't have great energy so the military press stunk. I think I am going to use Incline Press instead for my next few waves because I am just not making any improvements on my military press. I will incorporate some seated DB press to keep the shoulders up. I am taking tomorrow off as I have not had a day of doing nothing (cardio orweights) in 2-3 weeks. Plus I am travelling back home.

Nice, I think switching some movements up will be good, I'll join with the inclines next cycle. Military presses beat you up after awhile

geoffsherman
03-03-2009, 11:34 AM
Workout 42 3/3/09
DL
320 x 5, 360 x 3, 405 x 3

BBB Squat
5 x 10 x 165

GM
5 x 5 x 155

GHR
3 x 10 x 2 green ones

Split Squat
4 x 5 x 40lbs

The DL felt easy and smooth. I have definitely gained strength in this lift.

geoffsherman
03-04-2009, 12:00 PM
Workout 43 3/4/09
BP
200 x 5, 230 x 3, 255 x 3

Incline DB
4 x 8 x 70lbs

One Arm T-Bars
4 x 10 x 115

Scarecrows
5 x 8 x 35

Ab Work

The BP was surprisingly easy. I have noticed that this go around, my shoulders aren't as sore whcih I think the scarecrows have helped me on. I really like this program and can see where I am becoming smarter about what works for me and how to manipulate assistance.

geoffsherman
03-05-2009, 12:24 PM
Workout 44 3/5/09
SQ
235 x 5, 265 x 3, 300 x 3

Deficit Deads
135 x 3, 225 x 3, 295 x 3, 325 x 3, 355 x 3

Box SQ
135 x 3, 195 x 3, 245 x 3, 295 x 3

Leg Press
4 x 12 x 5 plates + 20lbs

Feeling good, the best I have heading into a deload week. I almost feel like I could skip it, but I know that slow and steady wins the race.

geoffsherman
03-07-2009, 02:57 PM
Workpout 45 3/7/09

Incline Press
135 x 3, 165 x 3, 195 x 3, 225 x 2

Flat DB Press
4 x 8 x 55

Bent Over Row
5 x 5 x 185

Neutral Grip Chins
10 x 5 x BW

Deload week. I tested my incline press to see where I should set my max. I think my max is probably right around 225 so I am going to start 5/3/1 with 205 as my max and see what happens.

AlMohr
03-07-2009, 03:54 PM
going strong and consistant

geoffsherman
03-08-2009, 03:36 PM
Workout 46 3/8/09
DL
255 x 5, 275 x 5, 295 x 5

BBB Squat
5 x 8 x 135

GMs
4 x 5 x 135

RDL
3 x 15 x 135

Leg Ext
3 x 15 x 105

Deload week is good. Walked 3 miles with my wife beforehand so this was a short session

T o m m Y
03-08-2009, 07:38 PM
Awsome work going on in here!

geoffsherman
03-10-2009, 12:13 PM
Workout 47 3/10/09
BP
160 x 5, 175 x 5, 190 x 5

Seated DB Press
4 x 8 x 50

One Arm T-Bar
4 x 10 x 70

Dips
3 x 25 x bw

Scarecrows
5 x 8 x 30lbs

Ab Work

Worked on tucking my legs underneath me when I bench as I think I need some work on the setup. I will be incorporating seated presses since I am ditching military press.

geoffsherman
03-11-2009, 12:06 PM
Workout 48 3/11/09
Squat
190 x 5, 205 x 5, 220 x 5

Box SQ
135 x 5, 185 x 5, 225 x 3, 255 x 3

Leg Press
4 x 12 x 3 plates

Deficit Deads
135 x 3, 225 x 3, 295 x 3 x 3

That is it for the deload. I feel good and am ready to up the weights and see what happens.

geoffsherman
03-13-2009, 12:34 PM
Workout 49 3/13/09
Incl Press
155 x 5, 165 x 5, 175 x 8

Flat DB Press
3 x 8 x 80, 1 x 6 x 80

Bent Over Rows
5 x 5 x 245

Chin Ups
10 x 4 x 35 lbs

First time with the inclines. I think the last set weakened me for the flat DB press so I won't raise the weight next week.

geoffsherman
03-14-2009, 02:24 PM
Workout 50 3/14/09
DL
325 x 5, 350 x 5, 370 x 5

BBB Squats
5 x 10 x 170

Gms
5 x 5 x 165

Split Squats
4 x 6 x 45lbs

ROMan Chair Ext
4 x 10

I felt like ass today, but needed to push through to get the work in. I am going to work on reps for the split squats this wave to hopefully improve my balance.

geoffsherman
03-16-2009, 11:50 AM
Workout 51 3/16/09
BP
205 x 5, 220 x 5, 235 x 7

Seated DB Press
4 x 8 x 50

Scarecrows
5 x 8 x 35

One Arm T-Bar
4 x 8 x 115

Pushdowns
4 x 25 x 100lbs

Good session overall. I think I had a cold the last two days because Saturday's workout and my run yesterday were awful, but today I felt much stronger.

geoffsherman
03-17-2009, 12:06 PM
Workout 52 3/17/09

SQ
240 x 5, 255 x 5, 270 x 6

Box SQ
135 x 3, 195 x 3, 245 x 3, 295 x 3

Deficit Dead
135 x 3, 225 x 3, 315 x 3, 365 x 3

Leg Press
4 x 10 x 5 plates

I didn't give myself enough rest between sets on the leg press. Otherwise, I felt pretty good. My legs have really started to add some mass which is amazing as my legs have always been really small (and my calves are still pretty bad). I am also working on loosening up my wrists so I can incorporate front squats into my workout.

geoffsherman
03-19-2009, 11:48 AM
Workout 53 3/19/09

Incline
165 x 3, 175 x 3, 185 x 5

DB Bench
4 x 8 x 80

Bent Over Rows
5 x 5 x 250

Chin Ups
10 x 4 x 40lbs

Ab Work

The DB Bench was much better today and I will up the weight next week. I think after this wave, I will probably swap out the bent over rows for CSR again.

geoffsherman
03-20-2009, 09:07 AM
Workout 54 3/20/09
DL
350 x 3, 370 x 3, 390 x 3

BBB Squats
5 x 10 x 170

GMs
5 x 5 x 170

Split Squat
4 x 6 x 40

ROman Chair Ext
4 x 10

I dropped the weight on the split squat as I really want to work on my form as I am leaning all over the place. The BBB squats are awesome, I can notice that my legs are getting bigger which, for someone with twigs, is a nice change of pace :)

geoffsherman
03-23-2009, 11:56 AM
Workout 55 3/23/09

BP
220 x 3, 235 x 3, 245 x 5

Seated DB Press
4 x 9 x 50lbs

One Arm T-Bar
4 x 8 x 120

Scarecrows
5 x 8 x 35

Pushdowns
5 x 20 x 110

First time I have had 2 days off with nothing in several months. Usually, on my off days, I run. I felt pretty good today, especially the bench.

Kong
03-23-2009, 12:50 PM
Good stuff pal. Strong workouts

T o m m Y
03-23-2009, 03:39 PM
Nice Pressing Bro

geoffsherman
03-24-2009, 06:14 PM
Thanks guys, I have a long ways to go, but slowly I am adding some strength

geoffsherman
03-24-2009, 06:17 PM
Workout 56 3/24/09
SQ
255 x 3, 270 x 3, 290 x 5

Box SQ
135 x 3, 195 x 3, 245 x 3, 300 x 3

Deficit Deads
135 x 3, 225 x 3, 315 x 3, 370 x 2

Leg Press
4 x 10 x 5 plates

The last two reps on the squat were real grinders, but I got them which is what counts. The 300 on the box squat wasn't too bad, especially given that it comes after my free squat. I couldn't get the 3rd rep on the deficit dead; I think if I have the same problem next week, I am going to move my heavy box squats to deadlift day and do my BBB squats on my squat day to see if that helps. The leg press was much better this week. I am also doing lightfront squats to try and get the form down and loosen up my wrists; I truly suck at these, but I want to incorporate them into my program. Any recommendations for improving the front squat would be much appreciated (especially holding the weight properly and keeping the elbows up)!

slashkills
03-24-2009, 06:24 PM
Good workouts! Ill admit right now im not real good with front squats but that sounds like it could be a flexibility issue. There are a couple threads in the bodybuilding section you might also want to check out.

geoffsherman
03-26-2009, 01:45 PM
Workout 57 3/26/09
Incline Press
155 x 5, 175 x 3, 195 x 4

DB Press
4 x 8 x 85

Bent Over Rows
5 x 5 x 255

ChinUps
10 x 4 x 45lbs

Ab Work

Inclines were pretty easy as was the DB Press. The chinups are tough. I may do a cycle or two with Pulldowns to try something new. The rows felt surprisingly good for the first time in weeks so I think I will stick with those a little longer.

T o m m Y
03-26-2009, 01:47 PM
Niceeeee

geoffsherman
03-27-2009, 01:32 PM
Workout 58 3/27/09
DL
320 x 5, 370 x 3, 415 x 3

BBB Squat
5 x 10 x 170

GMs
5 x 5 x 170

Split Squat
4 x 7 x 40lbs

Feeling good today. I just don't like the front squats so I played with using the straps and I think that might work. I am not trying to be an O-lifter, I just want to get the work in.

T o m m Y
03-27-2009, 04:55 PM
Nice session bro
what are bbb squat?

geoffsherman
03-27-2009, 05:57 PM
Boring, but big. You take your main movement and do 5 sets of 10 reps at 50% of your max.

T o m m Y
03-28-2009, 11:44 AM
aaah i see
thanks
sounds good.

geoffsherman
03-29-2009, 12:26 PM
Workout 59 3/29/09
BP
205 x 5, 235 x 3, 260 x 3

Seated DB Press
4 x 10 x 50

One Arm T-Bar
4 x 8 x 125

Scarecrows
5 x 8 x 35

Tricep Pressdowns
5 x 20 x 115

The bench was pretty easy, I was really surprised how easy the weight moved. I am not beat up at all heading into the deload week; I almost feel like I could skip itagain. I don't see myself making any changes to my upper body assistance except adding weight since everything is working well.

T o m m Y
03-29-2009, 01:29 PM
very nice pressing man

geoffsherman
03-30-2009, 11:42 AM
Workout 60 3/30/09
SQ
250 x 5, 270 x 3, 305 x 3

Box SQ
135 x 5, 185 x 5, 225 x 5, 265 x 5

Deficit Deads
135 x 3, 225 x 3, 315 x 3, 370 x 0

Leg Press
4 x 10 x 235lbs a side

Roman Chair Back Ext
4 x 10 x 20

Well, I added the wrong plates for my warmups for the squat, but got my 3 in although the last rep was a grind. I went up to 5s on the box squat and will work those for awhile. The deficits sucked, I am going to go down to 2" from 3" for the next go around. The leg presses were easy so I am ready to move up in weight.

geoffsherman
04-01-2009, 12:19 PM
Workout 61 4/1/09
Incline
125 x 5, 135 x 5, 145 x 5

DB Press
4 x 10 x 60

Bent Over Rows
4 x 10 x 155

Chins
45 reps in 5 sets

Ab Work

I am deloading this week and trying to hammer the heck out of my abs while I am taking it easy on everything else.

geoffsherman
04-02-2009, 11:58 AM
Workout 62 4/2/09
Deadlift
260 x 5, 285 x 5, 305 x 5

BBB SQ
4 x 10 x 135

GMs
5 x 5 x 135

Reverse BB Luncg
5 x 45, 5 x 65, 5 x 75, 5 x 85

Front Squat
4 x 8 x 105

Knees are killing me, otherwise, not a bad session

geoffsherman
04-03-2009, 12:00 PM
Workout 63 4/3/09
BP
165 x 5, 180 x 5, 195 x 5

Seated DB Press
4 x 10 x 35lbs

One Arm T-Bar
3 x 12 x 80lbs
a burn out set with 45lbs onlu

Rope Pressdowns
5 x 20 x 70lbs

Ab Work

geoffsherman
04-05-2009, 03:21 PM
4/5/09
SQ
195 x 5, 210 x 5, 225 x 5

Low Box Squat
135 x 3, 165 x 3, 195 x 3, 225 x 3

Leg Press
3 x 15 x 3 plates a side

Deficit Deads off 2"
135 x 3, 225 x 3, 315 x 3, 365 x 3

Front Squats
4 x 6 x 115

I have dropped the deficit deads down to 2" above from 3 since I stalled the last two times. I am going to continue hammering these because I think they are helping with my regular deadlift. I also found a box at the gym that is 1-2" below parallel that I am going to start working with. Lastly, I feel like I can do front squats now. I have to use straps to do it, but I am going to incorporate these in my routine now.

geoffsherman
04-06-2009, 02:09 PM
Workout 65 4/6/09

Incline
160 x 5, 170 x 5, 180 x 8

Flat DB
3 x 8 x 85, 1 x 6 x 85

Rows
4 x 12 x 185

Chin Ups
4 sets, 38 reps

Ab Work

geoffsherman
04-07-2009, 03:15 PM
Workout 66 4/7/09
DL
335 x 5, 355 x 5, 380 x 5

BBB Squat
5 x 10 x 175

GMs
5 x 5 x 175

Leg Press
4 x 10 x 490

10 minutes of cardio

geoffsherman
04-09-2009, 12:26 PM
Workout 67 4/9/09
BP
210 x 5, 225 x 5, 240 x 7

Seated DB Press
4 x 8 x 55

One Arm T-Bar
4 x 6 x 130

Scarecrows
5 x 8 x 35lbs

Pressdown
5 x 20 x 120

geoffsherman
04-10-2009, 12:19 PM
Workout 68 4/10/09
SQ
245 x 5, 260 x 5, 275 x 6

Low Box SQ
135 x 3, 175 x 3, 205 x 3, 230 x 3

Deficit Dead off 2"
135 x 3, 225 x 3, 315 x 3, 370 x 3

Front Squat
4 x 7 x 115

The squats were a real grind, but I have been moving all week and I am sure my body is wrecked. I was real happy with the deficit deads because on 3" mats I was stalled at 370 and these moved easy. More moving tomorrow...

geoffsherman
04-13-2009, 11:31 AM
Workout 69 4/13/09
Incline
170 x 3, 180 x 3, 190 x 5

Flat DB
4 x 8 x 85

Bent Over Rows
3 x 12 x 195, 1 x 6 x 195

Chins
4 sets, 39 reps

Ab Work

geoffsherman
04-14-2009, 12:27 PM
Workout 70 4/14/09
DL
355 x 3, 385 x 3, 400 x 3

BBB Squat
5 x 10 x 175

GMs
5 x 5 x 175

Leg Press
4 x 8 x 500

Ab Work

AlMohr
04-14-2009, 06:47 PM
Strong and consistant Geoff, it's been awhile since I've checked in. Is the 5/3/1 still working good for you? whats your current progress?

geoffsherman
04-15-2009, 11:27 AM
It is still working fairly well. However, I am beginning to slow down a bit which is normal since I am on my 5th wave. I sent a question to JW regarding working up to the AMAP set with different jumps since I think that might be slowing me down. His recommendation was to to 10% jumps rather than 5% which I think makes sense.

Are you still hitting 5/3/1?

geoffsherman
04-16-2009, 11:56 AM
Workout 71 4/16/09
BP
195 x 3, 225 x 3, 250 x 4

Seated DB Press
4 x 9 x 55

One Arm T-Bar
4 x 6 x 135

Pressdown
5 x 20 x 125

The BP wasn't where I thought I would be, I wanted 5, but the 4th was a grinder. Weight is holding steady. I am also trying 10% increments instead of 5%

geoffsherman
04-17-2009, 12:01 PM
Workout 72 4/17/09
SQ
235 x 3, 265 x 3, 290 x 5

Low Box SQ
135 x 3, 180 x 3, 210 x 3, 235 x 3

Front Squats
3 x 8 x 115, 1 x 10 x 115

Deficit Deads
135 x 3, 225 x 3, 315 x 3, 375 x 3

Ab Work

geoffsherman
04-19-2009, 12:57 PM
Workout 73 4/19/09
Incline Press
160 x 5, 180 x 3, 200 x 3

DB Bench
4 x 9 x 85

Bent Over Rows
4 x 12 x 195

Chin Ups
4 sets, 44 reps

Ab Work

I am going to start stretching my lower body a lot more as I have become really tight. I spent the time between work sets strecthing and I feel really good for the first time.

geoffsherman
04-20-2009, 12:20 PM
Workout 74 4/20/09
DL
335 x 5, 380 x 3, 425 x 1

BBB Squat
5 x 10 x 175

GMs
5 x 6 x 175

Leg Press
4 x 8 x 500

I am disgusted with my DL. I should have gotten this weight 3 times.

geoffsherman
04-22-2009, 12:26 PM
Workout 75 4/22/09
BP
210 x 5, 240 x 3, 265 x 3

Seated DB Press
4 x 12 x 50

One Arm Rows
4 x 8 x 125

Pressdowns
5 x 20 x 125

Ab Work

A new PR on the bench. I am still pissed about the DL from two days ago. I sent some Q and A to Elite and got some feedback on here and I am going to overhaul my leg days beginning next cycle. As such, I won't be changing the weights this next time around in hopes that I can improve my poor performance this time around. I am thinking as follows:

SQ Day
Squat 5/3/1
BBB Squat
GMs 4-5 sets of 10
Reverse Lunge 3-4 sets of 8-10

DL Day
DL 5/3/1
BBB DL
Leg Press 4 sets of 8-10
Pullthrus 4 sets of 15-20

Any opinions would be appreciated.

geoffsherman
04-23-2009, 11:28 AM
Workout 76 4/23/09
SQ
245 x 5, 275 x 3, 310 x 2

BBB DL
5 x 8 x 205

Reverse Lunge
3 x 10 x 95lbs

Pullthroughs
4 x 15 x 105

I will not be changing my squat and DL numbers for the next cycle to try and improve with the changes to my assistance work.

T o m m Y
04-23-2009, 11:59 AM
soild stuff man

geoffsherman
04-24-2009, 11:44 AM
Workout 77 4/24/09
Incline
125 x 5, 135 x 5, 145 x 5

Flat DB
4 x 15 x 50

Bent Over Row
3 x 15 x 135

Pulldown
5 x 10 x 100

Ab Work

AlMohr
04-25-2009, 02:57 PM
Hey Geoff, things working out?

geoffsherman
04-26-2009, 10:44 AM
Hey Geoff, things working out?

It's probably a little early to tell. I am not going to up my numbers this wave since I was really unhappy with my performance the last time through. I am going to try the new assistance setup and see if that helps.

geoffsherman
04-26-2009, 10:45 AM
Workout 78 4/26/09
DL
295 x 5, 315 x 5, 335 x 5

BBB SQuat
4 x 8 x 135

GHR
4 x 12 x BW

Leg Press
3 x 10 x 380

Ab Work

Really concentrating on not overdoing it this week and giving my body a chance to really rest during this deload.

geoffsherman
04-27-2009, 11:45 AM
Workout 79 4/27/09
Bench
170 x 5, 185 x 5, 195 x 5

Seated DB Press
4 x 15 x 30

One Arm Rows
3 x 10 x 70

Dips - Ladders by 3
2 x BW x 3, 6, 9, 12, 9, 6, 3

Ab Work

geoffsherman
04-29-2009, 06:18 PM
Workout 80 4/29/09
SQ
195 x 5, 210 x 5, 230 x 5

BBB DL
5 x 10 x 185

Lunges
3 x 10 x 95

Pullthrus
4 x 15 x 90

Ab Work

Its the end of deload and I think the changes to my routine will really pay off this next go around. I am taking two full days off (no cardio, no lifting) which I rarely do to hopefully rest my body better. Lunges suck, but that means if I get good at them, they should pay off.

geoffsherman
04-30-2009, 05:30 PM
Workout 81 4/3/09
Incline
140 x 5, 160 x 5, 185 x 7

Flat DB
2 x 12 x 80, 2 x 10 x 80

Bent Over Row
2 x 12 x 205, 1 x 8 x 205, 1, x 6 x 205

Chin Up Ladders
2, 4, 6, 6, 4, 2 2x

Cardio

geoffsherman
05-02-2009, 01:06 PM
Workout 82 5/2/09
DL
295 x 5, 335 x 5, 380 x 5

BBB Squat
5 x 10 x 170

GM
4 x 10 x 135

Leg Press
3 x 10 x 450

Ab Work

I have obviously dropped the weights on my assistance work after getting feedback from JW on my setup. The DL was still tough, but I felt on all 4 exercises much better glute and hip activation than I can remember having. I definitely think I have been overtraining and I am going to need some time to recover, but I felt great today overall.

geoffsherman
05-04-2009, 11:55 AM
Workout 83 5/4/09
BP
185 x 5, 215 x 5, 240 x 7

Seated DB Press
4 x 12 x 50

DB Row
90 x 10
100 x 10
120 x 9

Dips - Ladders
BW x 2, 4, 6, 8, 6, 4, 2 (2x)

Ab Work

Groin is killing me from the other day. I seem to strain it all the time now whenever I squat.

geoffsherman
05-05-2009, 11:52 AM
Workout 84 5/5/09
SQ
215 x 5, 245 x 5, 275 x 7

BBB DL
5 x 10 x 210

Lunges
3 x 10 x 95

Pullthrus
4 x 15 x 105

Ab Work

It seems like the changes I made to my assistance are paying off as I got 7 this wave on 275. I also made a change to my setup so that I am under the weight more when I lift it out of the hokos and walk it out.

geoffsherman
05-07-2009, 11:52 AM
Workout 85 5/7/09
Incline
150 x 3, 170 x 3, 195 x 5

Flat DB
3 x 12 x 80, 1 x 12 55

Bent Over Row
3 x 12 x 205, 1 x 10 x 205

Chin Up Ladders
2, 4, 6, 6, 4, 2 x2

Ab Work

geoffsherman
05-08-2009, 05:25 PM
Workout 86 5/8/09
DL
315 x 3, 355 x 3, 405 x 3

BBB Squat
5 x 10 x 170

GMs
4 x 10 x 135

Leg Press
3 x 12 x 490

Ab Work

I was lazy today so I just decided to do 4 plates for the DL. The 3 reps were tough, I may have had another in the tank but I was ripping callouses. I am hoping that being able to pull 3 will translate into 2-3 at 425 next week. The change in my squat setup has made a HUGE difference.

geoffsherman
05-10-2009, 04:38 PM
Workout 87 5/10/09
BP
200 x 3, 230 x 3, 255 x 4

Seated DB press
4 x 8 x 55lbs

DB Rows
8 x 90, 8 x 100, 8 x 110, 13 x 120

Dips
Ladders 2x 2, 4, 6, 8, 6, 4, 2

15 mins of cardio

geoffsherman
05-11-2009, 12:35 PM
Workout 88 5/11/09
SQ
230 x 3, 260 x 3, 290 x 5

BBB DL
5 x 10 x 210

Lunge
3 x 10 x 95

Pullthru
4 x 20 x 105

10 mins cardio

AlMohr
05-11-2009, 07:00 PM
Glad to see your making good progress, and nice size weights too.

geoffsherman
05-13-2009, 12:27 PM
Workout 89 5/13/09
Incline
160 x 5, 185 x 3, 205 x 3

Flat DB
4 x 12 x 80

Bent Over Row
4 x 12 x 205

Chin Up Ladders
2, 4, 6, 5, 3, 1
1, 3, 5, 7, 3, 3, 1

geoffsherman
05-14-2009, 11:54 AM
Workout 90 5/14/09
DL
335 x 5, 380 x 3, 425 x 1

BBB Squat
5 x 10 x 170

GM
4 x 10 x 135

Leg Press
3 x 15 x 470

Ab Work

Reset Deadlift using 440 as max

geoffsherman
05-19-2009, 11:52 AM
Workout 91 5/19/09
BP
215 x 5, 240 x 3, 270 x 1.5

Seated DB Press
4 x 9 x 55

Rows
8 x 90, 8, x 100, 8 x 110, 14 x 120

Dips
1, 3, 5, 7, 9, 7, 5, 3, 1 x 2

Ab Work

Reset Bench using 295 as max

Sub in CGBP for Seated DB for next cycle

geoffsherman
05-20-2009, 11:56 AM
Workout 92 5/20/09
SQ
245 x 5, 275 x 3, 310 x 3

Lunge
3 x 10 x 100

BBB DL
5 x 10 x 210

Pullthru
4 x 20 x 105

10 mins of power stairs

The squat felt great, I am really happy that I am back on track with it. The setup change has made a huge difference.

geoffsherman
05-22-2009, 11:44 AM
Workout 93 5/21/09
Incline
135 x 5, 140 x 5, 150 x 5

Floor Press
4 x 15 x 135

CSR
4 x 12 x 95

Chn Ups
1, 3, 5, 7, 5, 3, 1
2, 4, 6, 8, 6, 4, 2

Ab Work

geoffsherman
05-24-2009, 02:04 PM
Workout 94 5/23/09
DL
275 x 5, 305 x 5, 335 x 5

BBB SQ
4 x 8 x 135

GHR
BW x 4 x 15

Leg Press
270 x 4 x 15

Ab Work

jbrin0tk
05-24-2009, 02:27 PM
Quick question, man. If you are only getting 1.5 reps on the bench with 270, why are you raising your training max to 295? I'm just curious. Great work, though, man!

geoffsherman
05-26-2009, 07:54 AM
Quick question, man. If you are only getting 1.5 reps on the bench with 270, why are you raising your training max to 295? I'm just curious. Great work, though, man!

Sorry about that. I had calculated during one of my previous weeks that my ma would be 295. I will take 90% of that (~~265) to plug in as my starting weight on the next wave

geoffsherman
05-26-2009, 11:23 AM
Workout 95 5/26/09
BP
170 x 5, 185 x 5, 200 x 5

CGBP
4 x 10 x 135

Rows
4 x 12 x 70

Dips
3 x max reps (56)

Ab Work

jbrin0tk
05-26-2009, 07:56 PM
Sorry about that. I had calculated during one of my previous weeks that my ma would be 295. I will take 90% of that (~~265) to plug in as my starting weight on the next wave

Right on, man. Thanks for the clarification.

geoffsherman
05-27-2009, 11:58 AM
Workout 96 5/27/09
SQ
200 x 5, 215 x 5, 225 x 5

Lunges
3 x 10 x 100

BBB DL
4 x 10 x 205

Pullthrus
3 x 15 x 80

Ab Work

geoffsherman
05-29-2009, 12:05 PM
Workout 97 5/29/09
Incline
145 x 5, 165 x 5, 185 x 8

FLoor Press
5 x 10 x 135

CSR
4 x 10 x 125

Chins
2, 4, 6, 8, 6, 4, 2
2, 4, 6, 8, 4, 2, 2

Ab Work

geoffsherman
05-30-2009, 10:17 AM
Workout 98 5/30/09
DL
260 x 5, 300 x 5, 340 x 9

BBB SQ
5 x 10 x 170

Wide HS Leg Press
4 x 12 x 230

Back Ext
4 x 10 x 10lbs

Ab Work

Working in some new exercises this wave. I replaced GMs with weighted back ext done superman style. I also switched Leg Press machines and will be using the Hammer Stregth one which has a much wider toe plate so that I can do these wide and work my hips. I have already started taking ibuprofen since I know I will be sore tomorrow :)

geoffsherman
06-01-2009, 11:49 AM
Workout 99 6/1/09

BP
170 x 5, 200 x 5, 225 x 8

CGBP
5 x 10 x 135

Rows
8 x 90
8 x 100
8 x 110
15 x 120

Ultra Wide Pulldowns
3 x 10 x 165

Ab Work

jbrin0tk
06-01-2009, 06:32 PM
Hey Geoff, good work these past couple sessions, man. Do you feel you are getting some benefit from the close grip bench? I ask because it's something I've toyed with in my head. Thanks, man.

T o m m Y
06-01-2009, 10:31 PM
solid sessions man..
How do you feel 5/3/1 is working for you bro?
Do you think you have def increased your MAX on the main lifts?

geoffsherman
06-02-2009, 12:10 PM
Workout 100 6/2/09
SQ
215 x 5, 250 x 5, 280 x 7

BBB DL
5 x 10 x 205

Step Ups
3 x 10 x 115lbs

Pullthrus
4 x 15 x 120

Ab Work

geoffsherman
06-02-2009, 12:11 PM
Hey Geoff, good work these past couple sessions, man. Do you feel you are getting some benefit from the close grip bench? I ask because it's something I've toyed with in my head. Thanks, man.

I will see what happens this wave. I had been doing dumbbells for about 2-3 months and wanted to try something else. I am usually weak off the chest being a raw bencher so we will see what happens.

geoffsherman
06-02-2009, 12:12 PM
solid sessions man..
How do you feel 5/3/1 is working for you bro?
Do you think you have def increased your MAX on the main lifts?

I feel like I am getting stronger, whether that will translate into an improvement in my max still has yet to be determined. My squat is really starting to fly up but I have had to reset the DL and Bench this past cycle so we will see.

T o m m Y
06-02-2009, 01:17 PM
Oh that sucks,what happened that you had to reset?

geoffsherman
06-02-2009, 02:10 PM
I could only get 1 maybe 2 reps on my 1 week. I repeated the same weights for another wave, figuring that maybe I was having an off day, and I didn't see any improvement so I reset. I almost had to reset my squat, but I made a small adjustment on my form and now I am cranking out the best performance I have ever had. I dropped the military press after 2 waves because I just don't like doing them and started doing inclines which are more fun for me. I am realzing that resetting your maxes when you stall isn't the worst thing in the world.

T o m m Y
06-02-2009, 02:56 PM
No its not the worst thing at all,gotta keep making progress!
What did you change on your squat form?

geoffsherman
06-02-2009, 03:57 PM
No its not the worst thing at all,gotta keep making progress!
What did you change on your squat form?

I am a raw squatter out of a power rack. What I found is that when I get the bar of the pins, I needed to move my feet farther forward to force me to carry the bar slightly lower. When I walk the weight out, I literally almost fall backwards, but that sets me up to have more of the weight on my heels and I can go wider.

geoffsherman
06-04-2009, 08:11 PM
Workout 101 6/4/09
Incline
155 x 3, 175 x 3, 200 x 6

Floor Press
4 x 12 x 155

CSR
4 x 12 x 115

Chins
2, 4, 6, 8, 6, 4, 2
2, 4, 6, 8, 4, 4, 3

Ab Work

geoffsherman
06-05-2009, 11:45 AM
Workout 102 6/5/09
DL
280 x 3, 320 x 3, 360 x 7

BBB Squat
5 x 10 x 175

HS Wide Leg Press
4 x 12 x 240

Supermans
4 x 10 x 10lbs

Ab Work

AlMohr
06-05-2009, 12:21 PM
Like the new exercise line up, good to change it up from time to time

geoffsherman
06-07-2009, 11:31 AM
Workout 103 6/7/09
BP
185 x 3, 215 x 3, 240 x 7

CGBP
5 x 10 x 135

Kroc Rows
65 x 8
85 x 8
100 x 8
120 x 16

Wide Lat Pulldown
3 x 10 x 165

10 minutes on Stair Stepper

I don't understand how these bodies of ours work. I had way too many adult beverages yesterday afternoon, bad night of sleep, felt awful this morning, pushed myself to the gym, and proceeded to have one of my better workouts in awhile. 240 felt really light.

geoffsherman
06-09-2009, 12:49 PM
Workout 104 6/9/09
SQ
230 x 3, 265 x 3, 300 x 5

DL
5 x 10 x 205

High Box Step Ups
3 x 8 x 135

Pullthrus
4 x 10 x 120

Ab Work

geoffsherman
06-10-2009, 12:06 PM
Workout 105 6/10/09
Incline
165 x 5, 185 x 3, 210 x 3

Floor Press
4 x 12 x 160

CSR
4 x 12 x 115

Chins
2, 4, 6, 8, 6, 4, 2 x 2

Ab Work

Need to do something new with chins/pull ups the next time through

geoffsherman
06-12-2009, 12:28 PM
Workout 106 6/12/09
DL
300 x 5, 340 x 3, 380 x 5

BBB SQ
5 x 10 x 175

Supermans
4 x 10 x 10lbs

Wide HS Leg Press
4 x 12 x 250

Ab Work

geoffsherman
06-13-2009, 12:07 PM
Workout 107 6/13/09

BP
200 x 5, 225 x 3, 250 x 6

CGBP
5 x 10 x 145

DB Rows
8 x 65
8 x 85
8 x 100
17 x 120

Wide Grip Pulldowns
3 x 10 x 170

Ab Work

geoffsherman
06-15-2009, 11:41 AM
Workout 108 6/15/09
SQ
245 x 5, 280 x 3, 315 x 3

BBB DL
5 x 10 x 225

High Box Step Ups
3 x 8 x 135

Pullthrus
4 x 15 x 120

Ab Work

Tried suitcase deadlifts for core strength, they are tough!

geoffsherman
06-16-2009, 05:47 PM
Workout 109 6/16/09
Incline
135 x 5, 145 x 5, 155 x 5

Floor Press
3 x 15 x 135

Chin Ups
3 x max reps (47)

CSR
3 x 8 x 80

Ab Work

geoffsherman
06-18-2009, 12:22 PM
Workout 110 6/18/09
DL
245 x 5, 265 x 5, 285 x 5

SQ
3 x 10 x 135

GHR
3 x 47 reps

Wide HS Leg press
4 x 12 x 200

Ab Work

geoffsherman
06-19-2009, 03:46 PM
Workout 111 6/19/09
BP
160 x 5, 175 x 5. 185 x 5

CGBP
3 x 12 x 135

DB Row
4 x 8 x 85

Pulldown
3 x 12 x 135

Ab Work

geoffsherman
06-21-2009, 01:27 PM
Workout 112 6/21/09
SQ
200 x 5, 215 x 5, 235 x 5

Step Ups
3 x 8 x 95

GMS
3 x 8 x 145

BBB DL
3 x 12 x 185

Ab Work

jbrin0tk
06-21-2009, 04:26 PM
So you like the suitcase deadlifts, eh? I haven't tried them but have been meaning to give them a shot. Good work in here, bud.

geoffsherman
06-22-2009, 11:45 AM
Workout 113 6/22/09
Incline
145 x 5, 170 x 5, 190 x 8

Floor Press
4 x 12 x 165

CSR
4 x 10 x 115

Chin Ups
4 x 8 BW+25

Ab Work

geoffsherman
06-24-2009, 06:03 PM
Workout 114 6/24/09
DL
265 x 5, 305 x 5, 350 x 8

BBB SQ
5 x 10 x 175

Step Ups
3 x 8 x 135

GMs
3 x 8 x 145

Ab Work

Had to switch things around since the guns and fitness crew was doing 800 sets of leg presses. I mean seriously, do you really have to take 30 minutes to do leg presses? Feeling good and the rep out on the deadlifts, while taxing, I am sure is helping me out.

geoffsherman
06-25-2009, 12:00 PM
Workout 115 6/25/09
BP
175 x 5, 200 x 5, 230 x 8

CGBP
5 x 8 x 145

One Arm Rows
65 x 8
85 x 8
100 x 8
120 x 10

Wide Grip Pulldowns
3 x 12 x 180

Ab Work

I just didn't have it today. I felt weak and sluggish throughout my entire workout.

geoffsherman
06-28-2009, 02:27 PM
Workout 116 6/28/09
SQ
225 x 5, 250 x 5, 285 x 7

BBB DL
5 x 10 x 205

WS HS Leg press
4 x 12 x 260

Supermans
4 x 10 x 15lbs

Ab Work

geoffsherman
06-29-2009, 12:39 PM
Workout 117
Incline
155 x 3, 190 x 3, 215 x 4

Floor Press
4 x 12 x 170

CSR
4 x 10 x 120

Chin Ups
4 x 8 x 30lbs

Ab Work

I screwed up and used my 5/3/1 week weights on my 3 x 3 week. Oh well, I guess I'll just run them again this next week. I thought the last set seemed awful heavy.

geoffsherman
07-01-2009, 11:57 AM
Workout 118 7/1/09
DL
285 x 3, 330 x 3, 370 x 6

BBB SQ
4 x 10 x 175, 1 x 10 x 180

Supermans
4 x 10 x 15lbs

Step Ups
3 x 8 x 135

Ab Work

geoffsherman
07-03-2009, 01:22 PM
Workout 119 7/3/09
BP
190 x 3, 215 x 3, 245 x 6

CGBP
5 x 8 x 145

Kroc Rows
50 x 8
70 x 8
90 x 20

Wide Grip Pulldowns
4 x 10 x 180

Ab Work

geoffsherman
07-05-2009, 11:33 AM
Workout 120 7/5/09
SQ
235 x 3, 270 x 3, 300 x 5

BBB DL
5 x 10 x 210

GMs
3 x 9 x 145

Wide HS Leg Press
4 x 12 x 270

Ab Work

geoffsherman
07-06-2009, 12:08 PM
Workout 121 7/6/09
Incline
170 x 5, 190 x 3, 215 x 4

Floor Press
5 x 10 x 175

Chin Ups
4 x 8 x 35lbs

CSR
4 x 12 x 125

Ab Work

I am going to try and lift 3 days in a row and do my DL day tomorrow because I am traveling Wednesday and Thursday. It will be interesting to see how I do.

geoffsherman
07-07-2009, 12:43 PM
Workout 122 7/7/09
DL
305 x 5, 350 x 3, 390 x 4

SQ
3 x 10 x 175, 2 x 10 x 180

Leg Ext
4 x 20 x 90lbs

Supermans
4 x 10 x 15lbs

Ab Work

Laid off the step ups because my knees and hips are a little fried from 3 days of lifting in a row. I will be taking the next two days off completely from anything.

geoffsherman
07-10-2009, 01:42 PM
Workout 123 7/10/09
BP
200 x 5, 230 x 3, 255 x 3

CGBP
5 x 8 x 150

Kroc Rows
50 x 8
70 x 8
90 x 22


Wide Grip Pulldowns
4 x 10 x 180

Ab Work

I am not happy with the BP. I am hoping that I was just having an off day because I should have gotten 255 more than 3 grinding reps.

geoffsherman
07-12-2009, 12:49 PM
Workout 24 7/12/09
SQ
250 x 5, 285 x 3, 320 x 3

BBB DL
5 x 10 x 210

GMs
3 x 10 x 145

HS Wide Leg Press
4 x 12 x 290

Ab Work

Was real slow out of the hole on the squats and need to figure out how to improve my speed.

geoffsherman
07-13-2009, 11:49 AM
Workout 125 7/13/09
Incline
135 x 5, 145 x 5, 155 x 5

Floor Press
3 x 15 x 135

Chins
4 sets x 49 reps

CSR
4 x 8 x 90

Cardio

Going to give my abs a break this week and focus on cardio.

geoffsherman
07-15-2009, 12:28 PM
Workout 126 7/15/09
DL
245 x 5, 265 x 5, 290 x 5

BBB SQ
3 x 15 x 135

Leg Ext
4 x 20 x 90

FR Sq
3 x 8 x 135 w/fat bar

Ab Work

I don't like using a fat bar with front squats, but it was the only one free at the gym. I plan to switch these in for leg presses the next few cycles.

geoffsherman
07-17-2009, 02:50 PM
Workou 127 7/17/09
BP
160 x 5, 175 x 5, 190 x 5

CGBP
3 x 15 x 135

Rows
4 x 8 x 70

Superset Pullups with Dips
4 sets of 8each

Ab Work

geoffsherman
07-19-2009, 04:42 PM
Workout 128 7/19/09
SQ
205 x 5, 220 x 5, 235 x 5

SP Squat
8 x 2 x 50% (170)

BBB DL
3 x 10 x 205

Walking Lunges
2 x 8 x 40, 2 x 8 x 45

Ab Work

I am going to incorporate some dynamic work in my routine the next few waves. I also am goig to switch to lunges from the high box step-ups. These have helped me build hip strength, but it is also really hard to recover from. I think going forward, I will do two waves of walking lunges, two waves of reverse BB lunges, and two waves of high box step ups and repeat as that has seemed to help. I think I may try weighted box jumps for explosiveness, something like 5 sets of 3. My routine for the next wave for lower body will be

SQ
SQ 5/3/1
BBB DL
Walking Lunges (4 x 8)
Weighted Jumps

DL
DL 5/3/1
BBB SQ
GMs (3 x 10)
Leg Press

geoffsherman
07-20-2009, 11:39 AM
Workout 129 7/20/09
Incline
150 x 5, 175 x 5, 195 x 7

Floor Press
3 x 10 x 175

Chins
4 x 8 x 45

CSR
4 x 10 x 135

Pressdown
40 x 100, 30 x 100

Ab Work

Tweaked the heck out of my shoulder so I had to cut the floor press short. I may have pushed the incline too much to get 7.

geoffsherman
07-22-2009, 11:47 AM
Workout 130 7/22/09
DL
275 x 5, 315 x 5, 355 x 5

Adductor Machine
4 sets bunch of reps

Back Ext Machine
4 sets, bunch of reps

Cardio

I strained my groin with the box speed squats on Sunday so I had to cut everything short. I will probably come back and try and hot the squats on Friday since I didn't do too much work today.

geoffsherman
07-23-2009, 11:49 AM
Workout 131 7/23/09
BP
180 x 5, 205 x 5, 235 x 8

CGBP
5 x 8 x 155

Kroc Rows
50 x 8
70 x 8
90 x 22

Bent Over Rows
3 x 8 x 245

Ab Work

I am done with Kroc Rows. My assistance work will be Chins, CSR, Dips, Bent Over Rows, KISS

geoffsherman
07-24-2009, 12:20 PM
Workout 132 7/24/09

SQ
225 x 5, 255 x 5, 290 x 8

BBB DL
5 x 10 x 215

DB Lunges
3 x 8 x 45

GHR
3 x 12 x BW

Light Abs

I honestly have no idea how I got 290 x 8. I had a spotter, but the weight felt super light, I was explosive, probably the best squat workout I have had in awhile. Lunges were tough and I was worn out after those so I did some BW GHR and called it a day.

geoffsherman
07-26-2009, 11:15 AM
Workout 133 7/26/09
Incline
160 x 3, 185 x 3, 205 x 5

Flat DB Bench
3 x 12 x 85 (maybe just 11 on the last set)

CSR
4 x 10 x 140

Chins
4 x 8 x 50

Ab Work

geoffsherman
07-27-2009, 12:13 PM
Workout 134 7/27/09
DL
295 x 3, 335 x 3, 380 x 5

BBB SQ
1 x 10 x 175, 4 x 10 x 180

GMs
3 x 10 x 155

RDL
3 x 12 x 185

Ab Work

geoffsherman
07-29-2009, 12:15 PM
Workout 135 7/29/09
BP
195 x 3, 220 x 3, 245 x 5

CGBP
5 x 8 x 160

Neutral Grip Pullups
4 x 10 x BW

Bent Over Rows w/TPB
3 x 8 x 225

Ab Work

geoffsherman
08-01-2009, 10:47 AM
Workout 136 7/30/09
SQ
240 x 3, 270 x 3, 305 x 5

BBB DL
5 x 10 x 215

Lunges
2 x 8 x 45, 1 x 8 x 50

Squat Press
3 x 25 x 180

Ab Work

The squat press is this cybex machine which has a better range of motion than a leg press. I thought I would try the super high reps and see what happens with quad growth.

geoffsherman
08-01-2009, 01:19 PM
Workout 137 8/1/09
Incline
175 x 5, 195 x 3, 225 x 4

Flat DB
3 x 12 x 85

CSR
4 x 10 x 145

Chins
3 x 8 x 45

Ab Work

Decided to dial back the back work today.

geoffsherman
08-02-2009, 10:04 AM
Workout 138 8/2/09
DL
315 x 5, 355 x 3, 400 x 4

BBB SQ
5 x 10 x 180

GMs
155 x 10, x 8, 165 x 8

Elevated Fr Sq
Bar x 8, 65 x 8, 95 x 8

Ab Work

Trying front squats...

geoffsherman
08-04-2009, 12:05 PM
Workout 139 8/4/09
BP
205 x 5, 235 x 3, 260 x 4

CGBP
5 x 10 x 140

Neutral Grip Pullup
4 x 10 x BW

Bent Over Rows
3 x 8 x 235

Ab Work

geoffsherman
08-05-2009, 03:05 PM
Workout 140 8/5/09
SQ
255 x 5, 290 x 3, 325 x 3

BBB DL
4 x 10 x 215

Lunges
3 x 8 x 50lbs

Squat Press
3 x 25 x 200

Ab Work

geoffsherman
08-07-2009, 02:31 PM
Workout 141 8/7/09

DL
235 x 5, 275 x 5, 315 x 5

BBB SQ
3 x 10 x 135

GMs
3 x 10 x 135

Leg Ext
3 x 20 x 90 lbs

Ab Work

I am working out 3 days in a row as my wife is being induced on Monday so I will be taking a week off from the gym.

jbrin0tk
08-07-2009, 03:58 PM
Congrats on the baby, Geoff. Solid gym work, too.

geoffsherman
08-08-2009, 01:55 PM
Workout 142 8/8/09
BP
151 x 5, 180 x 5, 205 x 5

Inclines
3 x 10 x 135

Dips
3 sets by 56 total reps

Wide Grip Pullups
3 x 10

Bent Over Rows
3 x 10 x 135

Ab Work

Just screwing around today

geoffsherman
08-09-2009, 01:14 PM
Workout 143 8/9/09
SQ
185 x 5, 225 x 5, 255 x 5

DL
3 x 10 x 225

Bulgarian SS
5 x 8 x Bar

Squat Press
3x 25 x 220

I read on t-nation about the bulgarian split squats using a bar instead of dumbbells. I tried them and was all over the place and can tell that single leg strength is a real weakness so I will be working on them when I get back from the layoff.

geoffsherman
08-14-2009, 02:51 PM
Workout 144 8/14/09
Incline
135 x 5, 155 x 5, 175 x 5

Flat DB
3 x 15 x 55

CSR
4 x 10 x 100

Chins
4 x 8 x 25

Pushdowns
100 reps of 110 lbs

Ab Work

I am going to do another deload since I took a few extra days off this week. I will start my next wave next week after I get used to the "new normal" at home.

geoffsherman
08-15-2009, 01:31 PM
Wrkout * 8/15/09
DL
235 x 5, 275 x 5, 315 x 5

BBB SQ
4 x 10 x 135

GMs
3 x 10 x 135

Fr Sq
2 x 8 x 95
Hurt my knee

Leg Ext
3 x 20 x 100

Ab Work

Leaned too far forward on the fr squat and tweaked my knee a little.

geoffsherman
08-17-2009, 03:04 PM
Workout * 8/17/09
BP
155 x 5, 185 x 5, 205 x 5

Military Press
3 x 10 x 95

Dips
3 sets, 58 reps

Bent Over Rows
3 x 10 x 185

Wide Grip Pullups
3 x 10 x BW

Ab Work

Feeling like I am ready to get back into it. I think I am going to just get my 5 reps when I start my next wave and then look to work on rep PRs on my 3s and 5/3/1 week.

geoffsherman
08-19-2009, 12:30 PM
Workout * 8/19/09
SQ
185 x 5, 225 x 5, 255 x 5

DL
3 x 10 x 225

Bulgarian SS
4 x 8 x 55

Squat Press
3 x 25 x 220

Ab Work

geoffsherman
08-20-2009, 01:48 PM
Workout 145
Incline
155 x 5, 175 x5, 200 x 5

Db press
2 x 12 x 85, 1 x 8 x 85

csr
4 x 10 x 145

Pull ups
3 x 8 x 45, 1 x 6 x 45

Ab work

1st day in three weeks with real weights and I definitely felt it.

geoffsherman
08-22-2009, 02:18 PM
Workout 146 8/22/09
DL
275 x 5, 320 x 5, 360 x 6

BBB SQ
5 x 10 x 180

GMs
4 x 8 x 160

GHR
3 x 15 x BW

Ab Work

The DL did not feel good at all, the bar kept rolling out of my hands and 6 reps sucks.

geoffsherman
08-25-2009, 08:25 AM
Workout 147 8/24/09
BP
180 x 5, 210 x 5, 240 x 6

MP
5 x 10 x 105

Neutral Grip Pullups
4 sets, 50 reps total

BOR
3 x 8 x 235

Ab Work

Bench was feeling good today

geoffsherman
08-25-2009, 11:34 AM
Workout 148 8/25/09
SQ
225 x 5, 260 x 5, 295 x 6

DL
4 x 10 x 215

Bulg SS
4 x 8 x 55

SQ Press
3 x 25 x 230

Ab Work

geoffsherman
08-27-2009, 12:42 PM
Workout 149 8/27/09
Incline
165 x 3, 190 x 3, 210 x 5

DB Bench
3 x 12 x 85

Pullups
4 x 8 x 45

CSR
3 x 8 x 145

Ab Work

geoffsherman
08-28-2009, 12:00 PM
Workout 150 8/28/09
DL
300 x 3, 340 x 3, 385 x 5

BBB SQ
5 x 10 x 180

GMs
4 x 8 x 160

GHR
3 x 15 x BW

Ab Work

Barbaccio
08-28-2009, 12:37 PM
Wow, tough lower body workout there! DL's, Squats, GM's and GHR's. You gonna be able to walk tomorrow?

geoffsherman
08-30-2009, 08:39 AM
Wow, tough lower body workout there! DL's, Squats, GM's and GHR's. You gonna be able to walk tomorrow?

I have gotten used to it and try to keep most of my posterior chain work on one lower day and anterior lower work on another. To be honest, the BB Bulgarian Squats are much harder and I use hardly any weight on those.

Tone, I am jealous of your gym. I saw a video on YouTube where someone visited your gym and you showed it off. Someday I would like to put together something like that!

Off Road
08-30-2009, 09:26 AM
I like your journal. We are using similar routines and similar poundages. I just started the 5/3/1, so time will tell, but I'll be checking on your progress with it since we are so close. How old are you?

geoffsherman
08-30-2009, 11:27 AM
I like your journal. We are using similar routines and similar poundages. I just started the 5/3/1, so time will tell, but I'll be checking on your progress with it since we are so close. How old are you?

32 and I have been training for 10 years or so, but just got into powerlifting 3 years ago and got serious in the last 2. I started out using WSB which, i retrospect, was a bad idea. I have made more progress using 5/3/1 as a basic program outline than I did rying to use WSB or other routines. However, I know my body much better now and think something like that could work in the future.

geoffsherman
08-30-2009, 11:30 AM
Workout 151 8/30/09
BP
195 x 3, 225 x 3, 250 x 5

MP
2 x 10 x 115, 2 x 8 x 115

Neutral Grip Pullups
4 sets, 50 reps

BOR
3 x 8 x 245

Ab Work

The bench is feeling great this cycle sp far and I feel like I am making some progress.

Off Road
08-30-2009, 12:14 PM
How many reps do you crank out on your first set of pullups?