Pierceys Journey to Strength

[PIERCEY]

Decided to start a journal.

I've been on Starting Strength for 4 months and saw some awesome progress. Put 140lbs on Squat, 125lbs on Deadlift, and 55lbs on Bench. Put on over 20lbs too.

Current Stats:
Bench: 170x1
Squat: 255x1
Deadlift: 325x1

Age: 18
Weight: 175lbs

Goals are to continue getting bigger and stronger. Want to have a 225 Bench, 315 Squat, and 405 Deadlift after I finish my Senior year next May. Should be easily attainable.

Hope some people follow my journal. Come and see whats up now and again. :evillaugh:

I started the Texas Method on Monday... loving it so far. I just deloaded and am working my way back up.

[PIERCEY]

Catching up...

9/28/09
Monday

Squat
175x5
175x5
175x5
175x5
175x5

Bench
130x5
130x5
130x5
130x5
130x5

Power Clean
95x2
95x2
95x2
95x2
95x2

Bent Row
125x5
125x5
125x5
125x5
125x5

Hammer Curls 30lb DB's

[PIERCEY]

9/30/09
Wednesday

Front Squat
115x3
115x3
115x3

OHP
90x5
90x5
90x5

Sumo SLDL
145x8
145x8
145x8

Pullups
BW x8
BW x8
BW x8

Abs
Decline Situps w/35lb Plate 3x10

Hammer Curl 30lb DB's

[PIERCEY]

10/2/09
Friday

Squat
135x1
135x1
195x5
185x5
175x3

Bench Press
115x1
115x1
147.5x5
145x5
140x3

Deadlift
225x1
225x1
280x5 PR

Pullups
BW x8
BW x8
BW x8

Skull Crushers 95x8
30lb DB Hammer Curl 3x20

Deadlift PR felt great. Good speed off the floor. Deloading on Squat, Bench, and OHP sucks. Will be starting to get caught up next week though.

[PIERCEY]

Change of plans. Decided not to continue with Texas Method. I'm switching to the following routine-

ME Deadlift
Deadlift 1x5RM
Squat 3x5
Power Cleans 5x2
Abs

ME Squat
Squat 1x5RM
SLDL 3x8
Front Squat 3x3
Abs

ME Bench
Bench Press 1x5RM
Row 3x5
Shrugs 3x10
Pullups 3x10
Dips 3x10

DE Bench
OHP 1x5RM
Bench Press 3x5
Row 3x5
Pullups 3x10
Dips 3x10

Not really following westside, just using ME and DE for abbreviations. Reason I switched is I'm looking more towards adding some more size while improving my big 3 (high rep assistance on upper days).

[PIERCEY]

10/5/09
ME Deadlift

Deadlift
225x1
225x1
285x5 PR

Squat
180x5
180x5
180x5

Power Clean
100x2
100x2
100x2
100x2
100x2

Abs
Hanging Leg Raise 3x10

30lb DB Hammer Curls 3x10

Solid workout. Deadlift PR felt great again- even better than last week.

[PIERCEY]

10/7/09
ME Bench

Bench Press
135x1
135x1
150x5
145x5
140x3

Bent Row
130x5
130x5
130x5

Shrugs
185x10
185x10
185x10

Pullups
BW x10
BW x10
BW x10

Dips
BW x10
BW x10
BW x10

30lb DB Hammer Curls 3x10

Tied my old bench PR of 150 before I deloaded, felt very easy today.
Gonna go pound some chinese buffet for dinner.

[PIERCEY]

10/8/09
ME Squat

Squat
185x1
185x1
200x5 PR
195x5
190x3

Sumo SLDL
150x8
150x8
150x8

Front Squat
120x3
120x3
120x3

Abs
Decline Situps
BW+35 3x10

30lb DB Hammer Curls 3x10

[PIERCEY]

10/10/09
DE Bench

OHP
92.5x5
92.5x5
92.5x5

Bench Press
132.5x5
132.5x5
132.5x5

Bent Row
130x8
130x8
130x8

Pullups
BWx10
BWx10
BWx10

Dips
BWx10
BWx10
BWx10

30lb DB Hammer Curls 3x10

Easy workout. Weighed 180.2lbs this morning!

[Coke]

Efforts are going smoothly, good luck in here man.

[PIERCEY]

Thanks coke. Means alot.

[PIERCEY]

10/12/09
ME Deadlift

Deadlift
225x1
225x1
290x5 PR

Squat
185x5
185x5
185x5

Power Clean
105x2
105x2
105x2
105x2
105x2

One-Arm DB Row
60x10
60x10
60x10

Abs
Hanging Leg Raise 3x10

30lb DB Hammer Curls 3x10

[slashkills]

solid work the past few weeks man! Congrats on the PR today as well.

[Coke]

Props on the new deads PR dude.

[PIERCEY]

Slash and Coke- thanks guys.

[PIERCEY]

10/14/09
ME Bench

Bench Press
115x1
115x1
152.5x5 PR
150x5
145x3

Bent Row
130x8
130x8
130x8

Shrugs
225x10
225x10
225x10

Pullups
BW x10
BW x10
BW x10

Dips
BW+5 x10
BW+5 x10
BW+5 x10

DB Bench Press
30x10
30x10
30x10
*need to get heavier DB's-these were way too easy

30lb DB Hammer Curls 3x10

Awesome day. I LOVE volume. Haha

[Coke]

Nice job for the upper body bro.

[PIERCEY]

Thanks Coke

[PIERCEY]

10/15/09
ME Squat

Squat
135x1
135x1
205x5 PR
200x5
195x3

Sumo SLDL
155x8
155x8
155x8

Front Squat
125x3
125x3
125x3

Calf Raise
185x10
185x10
185x10

Abs
Decline Situps
BW+35 3x10

30lb DB Hammer Curls 3x10

Squat PR was surprisingly easy. On a roll.

[slashkills]

great work today! congrats on the PRs on squat and bench

[Coke]

Squat PR was surprisingly easy. On a roll.

Clearly on a roll, stepping up each time out.

[PIERCEY]

Thanks bro's. Means alot.

Thinking I'm gonna have to do DE Bench tomarrow instead of Saturday cause I work Saturday morning at 8 and won't have any energy left. We'll see how I feel in the morning.

[PIERCEY]

10/16/09
DE Bench

OHP
95x5
95x5
95x5

Bench Press
135x5
135x5
135x5

Bent Row
130x8
130x8
130x8

Pullups
BW+5 x10
BW+5 x10
BW+5 x10

Dips
BW+5 x10
BW+5 x10
BW+5 x10

DB Bench Press
45x8
45x8
45x8

45lb DB Hammer Curls 3x10

Got some 45lb dumbells now. Gonna take the whole weekend off.

[PIERCEY]

10/19/09
ME Deadlift

Deadlift
225x1
225x1
295x5 PR

Squat
190x5
190x5
190x5

Power Clean
110x2
110x2
110x2
110x2
110x2

One-Arm DB Row
60x10
60x10
60x10

Abs
Hanging Leg Raise 3x10

45lb DB Curl Cuircuit

Deadlift PR again felt real easy. Hope I can keep this momentum going for a while. Next week is maxout week- hoping for atleast a 340 pull.

[Coke]

Looks good throughout bro.

[Drew92]

Hey man nice work. Good luck on the 340lbs deadlift. I saw you over in slashkills journal and thought I would check out yours. We are all around the same strength levels as well.

[PIERCEY]

10/21/09
ME Bench

Bench Press
115x1
115x1
155x5 PR
150x5
145x3

Bent Row
135x8
135x8
135x8

Shrugs
185x10
185x10
185x10

Pullups
BW+10 x10
BW+10 x10
BW+10 x10

DB Tricep Extensions
45x10
45x10
45x8

45lb Curl Circuit

Bench PR felt great. Was slow and controlled- no bouncing or leg drive. Shoulders been alittle sore lately, thats why I went easy on the shrugs and replaced dips with extensions. If the shoulders still sore on saturday I will take it really easy because I'm maxing next week and want to be ready.

[Coke]

Nice upper body day, solid benching PR man.

[PIERCEY]

10/22/09
ME Squat

Squat
135x1
135x1
210x5 PR
205x5
200x3

Sumo SLDL
160x8
160x8
160x8

Front Squat
130x3
130x3
130x3

Calf Raise
225x10
225x10
225x10

Abs
Decline Situps
BW+35 3x10

45lb DB Curl Circuit

Squats were solid. Feeling real good. Shoulder feels much better today also. Hoping for a 275 squat next week.

[slashkills]

congrats on the PR dude

[PIERCEY]

Hey man nice work. Good luck on the 340lbs deadlift. I saw you over in slashkills journal and thought I would check out yours. We are all around the same strength levels as well.


Nice upper body day, solid benching PR man.


congrats on the PR dude


Thanks guys

[Coke]

Real fine leg session dude.

[PIERCEY]

10/24/09
DE Bench

OHP
97.5x5
95x5
92.5x5

Bench
137.5x5
137.5x5
137.5x5

Bent Row
135x8
135x8
135x8

Shrugs
225x10
225x10
225x10

Pullups
BW+10 x10
BW+10 x10
BW+10 x10

Dips
BW+10 x10
BW+10 x10
BW+10 x10

DB Overhead Press
30x10
30x10
30x10

45lb DB Curl Circuit

97.5x5 on OHP was my previous max before my deload afew weeks ago and today it felt easy as pie. Really excited for my 1RM's next week!

[PIERCEY]

10/26/09
ME Deadlift
MAXOUT

Deadlift
225x1
225x1
335x1 PR
345x1 PR
355x0

Squat
195x5
195x5
195x5

Power Clean
115x2
115x2
115x2
115x2
115x2

One-Arm DB Row
60x10
60x10
60x10

Abs
Hanging Leg Raise 3x10

45lb DB Curl Circuit

PR was great. Beat my goal by 5lbs. Now i'm gonna be lazy today and tommarow for benching wednesday. Goal is 175 but shooting for 185.

[Coke]

No doubt man, solid deads.

[PIERCEY]

10/28/09
ME Bench
MAXOUT

Bench Press
115x1
115x1
175x1 PR
185x0
185x0
180x1 PR

Bent Row
135x8
135x8
135x8

Shrugs
225x10
225x10
225x10

Pullups
BW+10 x10
BW+10 x10
BW+10 x10

Dips
BW+10 x10
BW+10 x10
BW+10 x10

DB Bench Press
45x8
45x8
45x8

45lb DB Curl Circuit

Kinda disappointed I didn't get 185. I know I shouldn't be though because 10lbs a month on bench is good progress. Oh well. I'll save my rage for this next cycle :ninja:

Goal for squat tommarow is 270. Hoping for 275.

[Drew92]

Nice work. What is the dumbbell circuit you do every workout?

[PIERCEY]

Nice work. What is the dumbbell circuit you do every workout?

Thanks for stopping by.

The circuit I do is-
1x10 DB Hammer Curl
1x10 DB Alternating Curl
1x10 DB Concentration Curl

I've gained noticible size in my biceps doing this lately. Gets some good pump in them guns lol.

[Coke]

Solid workout effort bro.

[PIERCEY]

No doubt man, solid deads.


Solid workout effort bro.

Thanks Coke

[PIERCEY]

10/29/09
ME Squat
MAXOUT

Squat
135x1
135x1
265x1 PR
275x1 PR
280x0

Sumo SLDL
165x8
165x8
165x8

Front Squat
135x3
135x3
135x3

Calf Raise
225x10
225x10
225x10

Abs
Decline Situps
BW+35 3x10

45lb DB Curl Circuit

Squat PR was great. Hit about 1" below parallel. Just remembered 4.5 months ago when I started my squat 1RM was 115. Lol.

[Coke]

Super job with the squats guy.

[PIERCEY]

Super job with the squats guy.

Thanks Coke.

Went on a college visit today to where I plan to go next year. Their gym is incredible. It has like 10 squat towers, bumper plates, tires, GHR, pool with hot-tub, cardio machines, track, basketball courts, ect. There also adding on two more weight rooms for next fall.

It was epic. Hopefully I can find some training partners.

[PIERCEY]

10/31/09
DE Bench

OHP
100x5 PR
97.5x5
95x5

Bench Press
140x5
140x5
140x5

Bent Row
135x8
135x8
135x8

Shrugs
225x10
225x10
225x10

Pullups
BW+10 x10
BW+10 x10
BW+10 x10

DB Tricep Extension
45x10
45x10
45x8

DB Shoulder Press
30x8
30x8
30x6

45lb DB Curl Circuit

100x5 OHP felt super light. Last time I tried it I only got 2 reps lol. Love volume day :clap: Next week is kindof a deload on most the lifts.

[Coke]

Good upper body day guy.

[PIERCEY]

Good upper body day guy.

Thanks for following my journal Coke. Means alot

[PIERCEY]

11/2/09
ME Deadlift

Deadlift
225x1
225x1
295x5

Squat
190x5
190x5
190x5

Power Clean
105x2
105x2
105x2
105x2
105x2

One-Arm DB Row
60x10
60x10
60x10

Abs
Hanging Leg Raise 3x10

45lb DB Curl Circuit

Easy day.

[Drew92]

Damn you have an impressive squat max compared to what you rep!

[PIERCEY]

Damn you have an impressive squat max compared to what you rep!

Thanks dude. Yeah I am repping 210. Always like squatting heavy singles.

Bench on the other hand sucks. I don't keep tight enough on the singles so it suffers. Gotta work on that.

[PIERCEY]

11/4/09
ME Bench

Bench
115x1
115x1
157.5x5 PR
155x5
150x5

Bent Row
140x8
140x8
140x8

Shrugs
225x10
225x10
225x10

Pullups
BW+10 x10
BW+10 x10
BW+10 x10

Dips
BW+10 x10
BW+10 x10
BW+10 x10

DB Bench Press
45x10
45x8
45x8

45lb DB Curl Circuit

Pretty good day considering I got 3 hours of sleep last night and was hungover on nyquil. Took some 5hr Energy and pulled it together. Bench felt light. Should easily get 165x5 before I max again.

[PIERCEY]

11/5/09
ME Squat

Squat
135x1
135x1
210x5
205x5
200x3

Sumo SLDL
160x8
160x8
160x8

Front Squat
130x3
130x3
130x3

Calf Raise
225x10
225x10
225x10

Abs
Decline Situps BW+35
3x10

45lb DB Curl Circuit

Easy day. 210 shot up fast.

[Coke]

Big leg day Piercey, props on the new benching PR too.

[PIERCEY]

Big leg day Piercey, props on the new benching PR too.

Thanks Coke

[PIERCEY]

11/7/09
DE Bench

OHP
95x5
95x5
95x5

Bench Press
140x5
140x5
140x5

Bent Row
140x8
140x8
140x8

Shrugs
225x10
225x10
225x10

Pullups
BW+10 x10
BW+10 x10
BW+10 x10

Skull Crushers
75x10
75x8
75x8

DB Shoulder Press
30x10
30x8
30x6

45lb DB Curl Circuit

Good workout. Ready to start breaking PR's next week.

[PIERCEY]

11/9/09
ME Deadlift

Deadlift
225x1
225x1
300x5 PR

Squat
195x5
195x5
195x5

Power Clean
115x2
115x2
115x2
115x2
115x2

One-Arm DB Row
65x10
65x10
65x10

Abs
Hanging Leg Raise 3x10

65lb BB Curls 3x10

Solid Deadlift PR. Feels good to be repping 300+. Been thinking about starting a MMA class in afew weeks.

[Coke]

Nice new PR with the deads...wish you the best if and when you start with the MMA.

[slashkills]

Been a while since i stopped in but i see youve made some nice progress, keep it up! Any more thoughts about doing mma?

[PIERCEY]

Coke-
Thanks for the support

Slash-
Hey dude. Thanks for stopping by.

I'm gonna join a gym in early December after I maxout for this month and take care of some school stuff. Think I'm gonna start with the MMA class twice a week and lift my regular 4 days. Several of the coaches there are UFC veterans. Really looking forward to start training.

[PIERCEY]

11/11/09
ME Bench

Bench Press
115x1
115x1
160x5 PR
155x5
150x3

Bent Row
140x8
140x8
140x8

Shrugs
225x10
225x10
225x10

Pullups
BW+10 x10
BW+10 x10
BW+10 x10

Dips
BW+10 x10
BW+10 x10
BW+10 x10

DB Bench Press
45x10
45x8
45x8

65lb BB Curls 3x10

Bench felt great. Should easily get 165x5 before I max again.

[Coke]

Fine effort overall bro.

[slashkills]

Congrats on the PR!

[PIERCEY]

Thanks guys

[PIERCEY]

11/12/09
ME Squat

Squat
135x1
135x1
215x5 PR
210x5
205x3

Sumo SLDL
165x8
165x8
165x8

Front Squat
135x3
135x3
135x3

Calf Raise
225x10
225x10
225x10

Abs
Decline Situps
BW+35 3x10

45lb DB Curl Circuit

Gonna lift tomarrow instead of saturday because I'm deer hunting all weekend :ninja:

[Coke]

Leg day is looking ace man.

[PIERCEY]

Leg day is looking ace man.

Thanks Coke!

[PIERCEY]

11/13/09
DE Bench

OHP
97.5x5
95x5
95x5

Bench Press
142.5x5
142.5x5
142.5x5

Bent Row
140x8
140x8
140x8

Shrugs
225x10
225x10
225x10

Pullups
BW+10 x10
BW+10 x10
BW+10 x10

Tricep
Skull Crushers 95x10 x3
DB Extension 45x10

DB Bench
45x10
45x8
45x8

65lb BB Curl 3x10

Lifted with my dad today which was fun. Now I'm off this whole weekend deer hunting. I needed a break.

[Coke]

There is a guy at my gym who said his father hunts deer, he basically lives off the meat his father gets.

Good deal on the quality time with your Dad.

[slashkills]

Have fun with your dad bud. I wish i could get mine to lift with me. Just curious, why the 5x5 on bench? most westside guys do 9x3 and every three sets move their grip out.

[PIERCEY]

Thanks guys.

Slash-
I'm not following westside, just using ME and DE as an abbreviation for my days cuz I'm not creative enough to think of my own lol.

My routine is basically-

ME Deadlift: Deadlift 5RM, Light Squats
ME Bench: Bench 5RM, Light Shoulder and upper work
ME Squat: Squat 5RM, Light Deadlift
DE Bench: OHP 5RM, Light Bench and upper work

[slashkills]

ok, i see now.

[PIERCEY]

11/16/09
ME Deadlift

Deadlift
225x1
225x1
305x5 PR

Squat
200x5
200x5
200x5

Power Clean
120x2
120x2
120x2
120x2
120x2

One-Arm DB Row
65x10
65x10
65x10

Abs
Hanging Leg Raise
3x10

45lb DB Curl Circuit

Good day considering I wasn't fully there mentally.

[Coke]

Nice job throughout dude.

[PIERCEY]

Nice job throughout dude.

Thanks Coke

[PIERCEY]

11/18/09
ME Bench

Bench Press
115x1
115x1
162.5x5 PR
160x5
155x3

Bent Row
145x8
145x8
145x8

Shrugs
275x10
275x10
275x10

Pullups
BW+10 x10
BW+10 x10
BW+10 x10

Dips
BW+10 x10
BW+10 x10
BW+10 x10
BWx5

DB Bench
45x10
45x10
45x7

45lb DB Hammer Curl 1x10
65lb BB Curl 3x10

Good workout. Need to up the weight on the dips next week there getting too easy.

[PIERCEY]

11/19/09
ME Squat

Squat
135x1
135x1
220x5 PR
215x5
210x3

Sumo SLDL
170x8
170x8
170x8

Front Squat
140x3
140x3
140x3

Calf Raise
225x10
225x10
225x10

Abs
Decline Situps BW+45
3x10

45lb DB Curl Circuit

220 Squat felt rediculously light... couldn't beleive it. Should smash 225x5 next thursday then proceed to eat most of my familys turkey lol.

[PIERCEY]

11/21/09
DE Bench

OHP
100x5
97.5x5
95x5

Bench Press
145x5
145x5
145x5

Bent Row
145x8
145x8
145x8

Shrugs
275x10
275x10
275x10

Pullups
BW+10 x10
BW+10 x10
BW+10 x10

Skull Crushers
75x10
75x10
85x10

DB Bench
45x10
45x10
45x10

65lb BB Curl 3x10

[Coke]

Sessions are going very well in here Phil.

[PIERCEY]

Sessions are going very well in here Phil.

Thanks Coke

[PIERCEY]

11/23/09
ME Deadlift

Deadlift
225x1
225x1
310x5 PR

Squat
205x5
205x5
205x5

Power Clean
125x1
125x1
125x1

T-Bar Row
115x10
115x10
115x10
115x10

Abs
Hanging Leg Raise 3x10

65lb BB Curl 3x10

Switching up my ME Deadlift day. Adding t-bars for back thickness (I love them) and cutting down the Power Cleans.

Feeling good. Noticing some size gains. Weighed 187 this morning.

[PIERCEY]

Short Term Goals
1.) 315/225/405 Raw Total by the end of my Senior Year (May 2010)
2.) Start Training in MMA
3.) Continue adding mass

Long Term Goals
1.) 500/365+/600 Raw Total by the end of my Senior Year of College (May 2014)
2.) Continue MMA
3.) Bulk to 250ish, and cut to 225ish
4.) Compete in atleast 1 Raw Powerlifting Meet
5.) Compete in atleast 1 local Amateur Strongman Contest
6.) Eventually look into Geared Powerlifting

The bar is set high but this is what I aspire to do.

[slashkills]

Great work Bro! Congrats on the **** ton of PRs the past few weeks. I like those goals too man, very attainable. If you havent yet, talk to Brihead, he has a log in here also and he has been training and doing mma much longer than me. He would be a good person to talk to about lifting and mma if you have questions.

[PIERCEY]

Thanks for the encouragement dude. Yeah, I've looked at his journal afew times, he really knows what he's doing. I will definatly seek his advice.

[PIERCEY]

11/25/09
ME Bench

Bench Press
115x1
115x1
165x5 PR
160x5
155x3

Bent Row
145x8
145x8
145x8

Shrugs
275x10
275x10
275x10

Pullups
BW+10 x10
BW+10 x10
BW+10 x10

Dips
BW+15 x10
BW+15 x10
BW+15 x10

DB Bench
45x10
45x10
45x9

70lb BB Curl 3x10

Bench felt good. Pumped for my 225x5 Squat tommarow.

[Coke]

Good luck with all goals man...can't go wrong by staying focused and being consistent with everything.

[PIERCEY]

Good luck with all goals man...can't go wrong by staying focused and being consistent with everything.

Thanks Coke. Thats the plan.

[PIERCEY]

11/26/09
ME Squat

Squat
135x1
135x1
225x5 PR (See vid below)
220x5
215x3

Sumo SLDL
175x8
175x8
175x8

Front Squat
145x3
145x3
145x3

Calf Raise
225x10
225x10
225x10

Abs
Decline Situps BW+45 3x10

45lb DB Curl Circuit

[PIERCEY]

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Not a very good camera angle. Should have filmed from the side so I could see if I kept my back the same angle throughout. Will do next time.

This is the first time I've ever filmed a lift. Glad I did. Problems with form I see-

1.) Need to keep knees pushed out (didn't realize I wasn't doing that). I need to keep my ankles angled outward more with my wide stance I think. Practiced that after this set and got it better

2.)Possibly "good-morning" at the top. Hard to tell from the vid. Next time I film I will get a better angle.

3.) Make sure to break at hips first.

Other than that it felt good. Any advice??

[Coke]

Squats really looked good in the vid, you were obviously pumped during that set. It isn't necessary to lock out at the top, start dropping back down just before that point and get a certain rhythm or flow going (basically keep constant tension so to speak throughout).

[slashkills]

Good squats dude! I think you and coke just about got it all.

[PIERCEY]

Squats really looked good in the vid, you were obviously pumped during that set. It isn't necessary to lock out at the top, start dropping back down just before that point and get a certain rhythm or flow going (basically keep constant tension so to speak throughout).


Good squats dude! I think you and coke just about got it all.

Thanks for the help guys. I will take a video when I get to 250x5 and we'll see how my forms improved.

[PIERCEY]

11/27/09
DE Bench

OHP
102.5x5 PR
100x5
97.5x5

Bench Press
147.5x5
147.5x5
147.5x5

Bent Row
145x8
145x8
145x8

Shrugs
275x10

One-Arm DB Row
65x10
65x10
65x10

Skull Crushers
75x10
75x10
75x10

65lb BB Curl 3x10

Took it easier. Had to lift today because I work tomarrow morning at 8. Gonna rest all weekend and prepare for maxing out next week.

Next weeks 1RM Goals:
DL- 355
SQ- 285
BP- 185

[PIERCEY]

11/30/09
ME Deadlift

TERRIBLE DAY!

Deadlift
225x1
355x0
350x0
315x0

WTF!!! Last week I did 310x5 easily

Bench Press
135x1
185x1 Easy PR

T-Bar Row
115x10
115x10
115x10
115x10

65lb BB Curls 3x10

WTF!!! I am pissed!!!! I think it is time to switch up my routine again. Gonna do some research now and come up with a new plan by tonight.

[Drew92]

Dude don't sweat it. Deads for my are just like that. Did you jump from 225 to 355 because that is a huge difference. I need to take my own advice and warm up better. I also find that when ever I miss a deadlift everything lighter than that feels really heavy but its probably more mental.

[Off Road]

Just checking in...looking good.

[PIERCEY]

Famous and Off Road-
Thanks for the help.

I decided to start 5/3/1. Have all my numbers layed out and I'm ready to go.

Here is my new schedule:

Mon-MMA
Tue- OHP
Wed- MMA
Thu- Squat
Fri- Bench
Sat- Off
Sunday- Deadlift

OHP DAY
Overhead Press 5/3/1
Overhead Press 3x10 @65%
DB Bench 3x8
Row 3x8
Traps 3x10
Tricep 3x10
Bicep 3x10

Squat Day
Squat 5/3/1
Squat 3x10 @65%
Calves 3x10
Abs 3x10


Bench Day
Bench Press 5/3/1
Bench Press 3x10 @65%
Row 3x10
Pullups 3x8
Tricep 3x8
Bicep 3x10

Deadlift Day
Deadlift 5/3/1
Deadlift 3x10 @65%
Abs 3x10
Bicep 3x10

[PIERCEY]

Just thought I would post this since its been almost 6 months since I started lifting.

Squat: 90x5... 225x5 +135
Bench: 95x5... 165x5 +75
Deadlift: 165x5... 310x5 +145

Weight: 155lbs... 188lbs

[Coke]

You've managed to raise up very well the past few months, props!!

That is a good, thoughtful plan and should work nicely.

[Off Road]

That's very good progress. Good luck on your 5/3/1 routine. Remember, if it starts to get tough, don't be afraid to cut out some of the extra stuff like traps and arms.

[PIERCEY]

That's very good progress. Good luck on your 5/3/1 routine. Remember, if it starts to get tough, don't be afraid to cut out some of the extra stuff like traps and arms.

Will do. Im glad I have a tried and tested routine now.

And thanks Coke!

[PIERCEY]

12/1/09
SQUAT

Squat
190x5
200x5
215x5

120x10
120x10
120x10

Calf Raise
225x10
225x10
225x10

Shrugs
275x10
275x10
275x10

Abs
Hanging Leg Raise 3x10

Changed my routine and schedule alittle bit. After my first cycle is done in 4 months my squat should be 300+, deadlift 400ish, and bench 200+

[Off Road]

How'd you like the 3x10 @ 65%?

[PIERCEY]

How'd you like the 3x10 @ 65%?

Today I actually did 3x10 @50% just to get a feel for it. I think I will move it to 65% from now on.

45 reps. My ass is so sore :evillaugh:

[PIERCEY]

12/3/09
Cycle 1/Wave 1/Week 1
OHP

OHP
85x5
90x5
95x8

70x10
70x10
70x9

DB Bench
50x8
50x8
50x8
45x10

DB Bent Row
70x10
70x10
70x10
70x10
70x10

Tricep Pushdown
70x10
80x10
90x10
100x10
90x10

Bicep
80x10
80x10
65x5
65x5

Felt REALLY good to be back to my gym today. Havn't been there to lift in like 5 months.

[PIERCEY]

Well guys I am going to deload and start my old routine again. I think I over reacted when I had a bad session. I may come back to 5/3/1 someday. Just liked my old routine so much.

Going to get my #'s layed out tonight for the next 3 months.

[Coke]

Good idea on resuming your old program - If it ain't broke, don't fix it comes to mind...sometimes it's best to stick with what you prefer and know.

[PIERCEY]

Good idea on resuming your old program - If it ain't broke, don't fix it comes to mind...sometimes it's best to stick with what you prefer and know.

Yep. Thanks Coke. Thats what I was thinking. I was making good gains on my old routine.

If I'm doing a routine I don't like I won't be giving it 100%.

[PIERCEY]

12/6/09
Bench

Bench Press
135x3
135x3

155x5
150x5
145x3

Bent Row
145x8
145x8
145x8
145x8
145x8

Pullups
BW+10 x8
BW+10 x8
BW+10 x8

Dips
BW+15 x8
BW+15 x8
BW+15 x8
BW+15 x8
BW+15 x8

Bicep
75lb EZ Curls 5x10

[Coke]

Solid upper body day bro.

[PIERCEY]

Got my schedule changed at work tonight so I can start MMA classes! Gonna start next week.

[PIERCEY]

12/8/09
Squat

Squat
135x3
135x3

210x5
205x5
200x3

Deadlift
220x5
220x5
220x5
*These are at 65% of my 5RM. I will be doing light deads on my squat day, and light squats on my deadlift day.

T-Bar Row
115x8
115x8
115x8
115x8

Calf Raise
225x20
225x20

Bicep
Curls 3x10

Squats felt explosive. Hopefully this deload will give me some momentum to starting smashing PR's again.

First MMA class is next Monday.

[Off Road]

Nice session. Hit the basics and get out. Awsome!

[PIERCEY]

Nice session. Hit the basics and get out. Awsome!

Thanks Off Road.

[PIERCEY]

12/10/09
OHP

OHP
100x5
95x5
95x5

DB Bench
50x8
50x8
50x8
50x8
50x8

DB One-Arm Bent Row
75x8
75x8
75x8
75x8
75x8

Tricep Pushdown
80x10
90x10
100x10
90x10
80x10

Bicep
Curls 5x10

Overhead Press felt really light. Should get 105 no problem. Really noticing size gains lately.

[Coke]

Nice job for both days man.

[slashkills]

Got my schedule changed at work tonight so I can start MMA classes! Gonna start next week.

good deal. Nice work in here as well.

[PIERCEY]

Thanks for the support guys

[PIERCEY]

12/11/09
Deadlift

Deadlift
135x3
225x3

285x5

Squat (light)
165x5
165x5
165x5

Shrugs
275x10
275x10
275x10

Calf Raise
225x20
225x20

Bicep
DB Curls 4x10

Feels good to be back on track with the deads.