5/3/1 with HCT-12 Assistance Template

[Laz3rShark]

Hey everyone! I've tried maintaining online journals before but never did consistently. I have my excel document for reporting 5/3/1 working sets but I haven't been tracking my assistance work, and I don't really include comments on my working sets either so I figure if I start one here, in a more active forum it'll be easier to motivate myself to maintain one.

Squat Day: June 11/2010

Dynamic Lower Body Stretching

Warm-Up Sets

3 x 5 @ 45
5 @ 65
5 @ 85
5 @ 95
5 @ 115
5 @ 135
5 @ 155

Working Sets

3 @ 165
3 @ 185
20 @ 210

45 Degree Leg Press (I have no idea how much the sled on the leg press weighs, numbers indicate how much weight I added to it)

6 @ 0
6 @ 90
6 @ 180
6 @ 270
6 @ 360
6 @ 450
6 + 2 + 2 + 2 @ 495

Calf Work - Raises on the 45 Degree Leg Press

Sets of 60 (10 toes straight, 10 toes turned in, 10 toes turned out, 30 toes straight)

@ 90, 180, 270, 270

Usually I'd do weighted sit-ups too, didn't have time today. I work in a fitness equipment store so I might do them later on if it's slow enough.

[Laz3rShark]

There're a lot of active journalists on here, I had to dig back two pages just to find mine! Anyway:

Military Press Day: June 13/2010

Shoulder Mobility/Dynamic Upper Body Stretching

Warm-Up Sets

3 x 5 @ 45
5 @ 65
5 @ 85
5 @ 95
5 @ 105

Working Sets

5 @ 115
3 @ 130
5 @ 145

Seated Arnold Press w/Stiff Grip40rce Grips - Number indicates the dumbbell in each hand

6 @ 10
6 @ 20
6 @ 30
6 @ 40
6 @ 50
6 @ 60
6 + 2 + 2 + 2 @ 65

DeFranco 21's (7 Zottman Curls, 7 Supine Curls, 7 Hammer Curls) - Number indicates the dumbbell in each hand

10 w/ Stiff Grip4orce
15 w/ Stiff Grip4orce
20
25

Overhead Cable Extensions w/ Stiff Grip4orce

6 @ 60
6 @ 80
6 @ 100
6 @ 120
6 @ 140
6 @ 150
6 + 2 + 2 + 2 @ 160

[Laz3rShark]

Deadlift Day: June 14/2010 (My 23rd birthday today!)

Warm-Up Sets

5 @ 135
5 @ 185
5 @ 225
5 @ 275

Working Sets

5 @ 300
3 @ 340
10 @ 380

What a birthday present to myself! Last week I pulled 360 for 12 reps and that put me at a PPR (projected PR) of 503lbs and I was damn happy about that, but not only does 380 x 10 put me at 506lbs, but the formula gets more accurate the less reps you plug into it so this has a bit more weight behind it. Also, my glutes and calves were still fried from my squat day last week (HCT-12 Leg Press after a final working set of 20 reps really ramped up the DOMS, definitely going to take some getting used to) so I've probably got more in me when I'm fresh. I'm very excited for next cycle, if I can keep up this kind of momentum I'll truly be good for 505 soon!

Deep Weighted Sit-Ups (Holding the plate on my head like a hat, Kroc style)

6 @ 0
6 @ 5
6 @ 10
6 @ 25
6 @ 35
6 @ 45
6 + 2 + 2 + 2 @ 45

Applying the HCT to the weighted sit-up isn't as easy as exercises where you can microload if you want to, but doing an extra precursing set with the 45lb plate made it just about right to do the 6 + 2 + 2 + 2 with it just afterward. My midline was pretty shot from the deadlifts so it worked out well.

[Laz3rShark]

Kind of a sad Bench Press day today... It wasn't terrible but I was really psyched to hit a certain number and fell short, not exactly sure why at this point. I would've chalked it up to a weak day in general, maybe a burnt CNS but my assistance work was awesome, so who knows.

Bench Warm-Ups

3 x 5 @ 45
5 @ 65
5 @ 85
5 @ 95
5 @ 115
5 @ 135
5 @ 155

Bench Working Sets

5 @ 165
3 @ 185 (Did 20 reps with 185 last time I used it for a final working set, but even these three felt heavy today)
10 @ 215

Again, not terrible but it felt heavy right from the get-go and every one of the last five reps was a grind. I really wanted 13 or more, but that's how it goes sometimes I suppose.

Incline Bench w/ Stiff Grip4orce Grips

6 @ 45
6 @ 65
6 @ 85
6 @ 95
6 @ 115
6 @ 135
6 @ 155
6 @ 165

(Took Grip4orce off the bar)

6 @ 175
6 + 2 + 2 + 2 @ 185

Barbell Rows

6 @ 45
6 @ 95
6 @ 135
6 @ 185
6 + 2 + 2 + 2 @ 225

Close-Grip Seated Cable Rows w/ Stiff Grip4orce

Sets of 6 reps starting at 75lbs on the stack, jumped up a couple of plates at a time until I got to 225lbs and did 6 + 2 + 2 + 2. Really nice pump, still feeling it now.

[Laz3rShark]

Bored at work (I work as a sales associate for a fitness equipment company during the day) and my biceps and triceps have been recovering very quickly lately so I decided I'd try hitting them with a bit more volume. Next week is deload week anyway, so if I suffer for this on Monday when I do military press then it's not that big a deal.

Close-Grip Machine JM Press w/ Stiff Grip4orce (zip-tied an EZ curl bar between the handles, very few movements have given me as crazy a pump in the triceps as this does) - 1.25 ratio on the stack so I'll post the true-weight:

6 @ 37.5
6 @ 50
6 @ 62.5
6 @ 75
6 @ 100 (started jumping up a couple plates at a time once I warmed up)
6 @ 125
6 @ 150
6 + 2 + 2 + 2 @ 162.5

Barbell Curl (to the bridge of the nose)

3 x 6 @ 45
6 @ 65
6 @ 75
6 @ 85
6 @ 95
6 + 2 + 2 + 2 @ 105

Standing Overhead Cable Extension w/ Stiff Grip4orce - Different stack, 0.5+15 cable ratio on this one:

6 @ 30
6 @ 35
6 @ 40
6 @ 45
6 @ 55
6 @ 65
6 @ 75
6 @ 85
3 x 6, then 6 + 2 + 2 + 2 @ 95

Cable 21's - Few sets, 50lbs on the stack