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hods347
08-30-2010, 10:56 AM
Hey everyone, my name's Greg and I've been following a couple different member journals so I finally decided to make one of my own. This is really for myself, but any advice you guys have would be great.

So for some background first....

I'm 20 years old (21 in a couple months), going into my junior year at Bentley University as an accounting major. I'm 5'8", 169 lbs. I've been training seriously since the start of 2009. Before that, I had played sports pretty much year round throughout high school. I've been into powerlifting since last summer, and I finally decided to train for a meet on November 7th. Depending on where I'm at with my weight, I'll either compete in the 165 or 181 lbs class, raw. Since it's my first meet, I'd like to hit a grand total. I'm confident I'll definitely be able to do that. Here are my current PRs, done a few weeks ago.

Squat: 325
Bench: 250
Deadlift: 405

Each of these were done with some left in the tank, just to get an idea of where I'm at. I'm currently following the 5/3/1 routine, in the middle of my 10th week.

Goals for my first meet:
Squat: 350
Bench: 260
Deadlift: 425

Ultimately, I want to get to a raw elite total in either the 165 or 181 class. I know that's a ways away, but we gotta start somewhere.

hods347
08-30-2010, 11:03 AM
8.29.10
wk 10, bench

Bench
155x3
175x3
200x7

1-arm DB Floor Press
30x6
60x6
50x6x3

DB Row
80x10
100x10x4

Everything felt great today. Form has definitely been improving. Had a couple more reps left on that last bench set.

Decided to try out 1-arm DB Floor Presses today. Felt good. I think I'll stick with them for a while. I'm hoping they'll improve tricep strength and shoulder stability.

hods347
08-30-2010, 11:11 AM
8.30.10
wk 10, squat

215x3
250x3
280x6

Lunges
10, 10, 10, 15

Single Leg Hip Thrust
8, 8, 15

Started to lean forward a bit too much on the last couple reps in the squat. Strength wasn't completely there, but I'm not too concerned, as next week is when I'll go all out.

I haven't really been sure about what to do for accessory work on squat days. I might just switch to squats for 5 sets of 10, though I'd like to mix it up a bit. I know accessory work isn't the most important thing for this program, but I'd still like to find some consistent leg exercises I like. Any ideas?

Coke
08-30-2010, 07:32 PM
Good luck with school & fulfilling your professional goals...wish you the best preparing for the meet in Nov.

hods347
09-01-2010, 06:47 AM
Good luck with school & fulfilling your professional goals...wish you the best preparing for the meet in Nov.

Thanks.

Off Road
09-01-2010, 06:56 AM
Looks like you are doing good. For squat assistance, look at Bulgarian Split Squats, Step-Ups, Front Squats, Stiff leg Dead lift, Romanian Deadlift, Pull-Throughs, Good Mornings, Glute/Ham Raise, and Leg Curls. Pick one for the quads and one for the hams.

Shaunton
09-01-2010, 07:44 AM
Wow; excellent work greg! i am a bit lighter than you, and the same height... and you are pushing some pretty massive weights. keep up the good work mate.

hods347
09-01-2010, 07:31 PM
Looks like you are doing good. For squat assistance, look at Bulgarian Split Squats, Step-Ups, Front Squats, Stiff leg Dead lift, Romanian Deadlift, Pull-Throughs, Good Mornings, Glute/Ham Raise, and Leg Curls. Pick one for the quads and one for the hams.

Thanks for the ideas. I wish I had a GHR, but they're a bit too expensive to get on my own at home and Bentley's gym doesn't have one. I'll try out some of the single leg movements for quads, and then throw in some leg curls on squat days. Already do good mornings with deadlifts. Never done pull throughs, but I'll keep them in mind.

hods347
09-01-2010, 07:37 PM
9.1.10
wk 10, press

Press
100x3
110x3
125x7

Chins
bw x10
bw x10
+25x8
+25x6
bw x 9

Dips
bw x 10
+25x10
+25x10
+25x8
+25x8

Things felt nice and smooth today. Had another rep or two on the military press, but I was satisfied with tying a PR from earlier in the year. For some reason weighted dips feel a lot better than bodyweight dips. The ones I did today were really easy, with plenty left in the tank. I think I'll bump up the weight on the next cycle. Got deadlifts tomorrow, so I'm looking forward to that.

hods347
09-01-2010, 07:39 PM
Wow; excellent work greg! i am a bit lighter than you, and the same height... and you are pushing some pretty massive weights. keep up the good work mate.

Thanks man. I'm making myself stay consistent with my training and it's been working out so far.

hods347
09-02-2010, 11:01 AM
9.2.10
wk 10, deadlift

Deadlift
265x3
305x3
340x5

Good Mornings
95x5
135x3
155x3
155x3
135x5

BB Shrugs
135x20
185x15
225x10
135x20

Decided to try out some heavier sets of good mornings. I think I'll stick with them for a while. In the past, I went with lighter weights for more reps, but I didn't feel like I got a whole lot out of them. Also, I did shrugs for the first time in a while to build up some more upper back strength. Good workout today. Start up the 5/3/1 week on Saturday with a bench session before heading back to school Sunday morning.

hods347
09-04-2010, 10:58 AM
9.4.10
wk 11, bench

Bench
165x5
185x3
210x8 PR

1-Arm DB Floor Press
30x8
60x10
80x5
60x10
60x8

DB Row
80x10
100x10
120x10
100x12
100x10

Another good bench session. Everything felt light. Hit a 2 rep PR on that third set. The 8th rep didn't have the greatest form, but I told myself I was getting 8 so I went for it. Wore a belt just to get more used to it. The DB Floor Press is definitely a keeper. I really like the way it feels and I think it'll help with my tricep strength and shoulder stability. Great way to finish off the summer before moving back in to school tomorrow. Got squats on Monday. I'll be doing 295 lbs on the third set. Previous best for that weight is 3 reps (done last year), but I think I should be able to get 6, maybe 7.

hods347
09-06-2010, 03:52 PM
9.6.10
wk 11, squat

Squat
235x5
265x3
295x8 PR

Lying Leg Curls
100x10
100x15
100x12
100x10
100x10

DB Bulgarian Split Squats
25sx6
25sx6

Surprised myself today, getting 8 reps with 295. Great sign of things to come. 375, maybe even 400, could be within reach at the meet if things keep going well like this. My legs were pretty fried by the time I got to bulgarians, and I need to get used to the balance for them, so I only did a couple sets of those. I'm planning on incorporating some heavy walkouts in the coming months, to get used to holding that heavier weight on my back.

First time squatting with a mirror in front of me since last semester. It was weird haha. I think I might start facing away from it in the future.

hods347
09-07-2010, 11:03 AM
9.7.10
wk 11, press

Press
105x5
120x3
135x6 PR(1 rep)

Chins
bw x10
+25x8
+25x6
+25x4
bw x8

Dips
bw x10
+45x8
+90x6 PR
+45x8
+45x7

Solid session again. Really good energy. Everything felt very smooth. Would've like to get more reps with the weighted chins, but we'll work on that. Got a deadlift workout on Thursday to finish off the week, then a deload next week. I plan on focusing on my form and doing extra foam rolling and stretching next week so I can pick up right where I've left off the following week.

On a different note, I've got an interview for a paid staff accountant internship Friday morning. I think I've got a good chance of landing it. Should be a good first week back at school.

Coke
09-07-2010, 02:40 PM
I've got an interview for a paid staff accountant internship Friday morning.

Awesome news, hope you get it...just getting the interview these days is quite a feat, good luck.

hods347
09-09-2010, 01:10 PM
9.9.10
wk 11, deadlift

Deadlift
285x5
325x3
360x5 PR

Good Mornings
95x5
135x3
155x3
165x3
135x5

BB Shrugs
135x20
185x15
225x10 ss w/ red band shrugs x15
135x20 ss w/ red band shrugs x15

Another good workout. Might've had another rep of 360, but my hamstrings were a bit tight and I had already hit a PR, so I didn't wanna risk any sort of injury. Did a lot of stretching and foam rolling for my legs. Hurt like hell, so I guess I need to start doing more of each. Deload week next week, then we bump up the weights. Been making good progress in the weight room, and my nutrition's a lot better than usual because I'm living in an apartment on campus, so I expect my numbers to keep going up. I'm excited to see what I can do in 2 months.

hods347
09-12-2010, 02:40 PM
9.12.10
wk 13, bench (I decided to skip a week)

Bench
150x5
175x5
195x8

1-Arm DB Floor Press
30x8
60x8
60x8
60x6

DB Row
80x10
100x8
100x8

Decided to skip my deload week and start up the next cycle. I've been feeling really good, and this way I'll have a scheduled deload week before the November meet. I'll deload a bit on the assistance work this week so I don't burn out in the first week of a cycle. Form felt good on the bench. The DB handles are thicker at school than the ones I have at home.. Grip was giving out a bit today. I'm hoping that my grip strength will get back up to par soon.

hods347
09-13-2010, 01:20 PM
9.13.10
wk 13, squat

Squat
210x5
240x5
270x8

Lying Leg Curl
100x10
100x10
100x10
100x10

Bulgarian Split Squat
bw x10, 10, 10

Felt strong on squats today. Upper back felt the best it ever has with the bar on it. (I used to have a higher bar position but adjusted it to a lower one this summer). Got some quick work in for assistance. I'm gonna do the split squats with just my body weight for a little while until I get more used to them.

Off Road
09-13-2010, 02:45 PM
You are racking up the good workouts. Great stuff.

hods347
09-15-2010, 11:07 AM
9.15.10
wk 13, press

Press
95x5
110x5
125x6

Chins
bw x10
bw x8
+25x6
+25x4
+24x4 ss w/ bw x4

Dips
bw x10
+45x8
+90x4
+45x8
+45x6

Wasn't feeling exceptionally strong today, but still got in some work. I might only do weighted dips on 5/3/1 weeks from now on, just keeping volume high on the other weeks. Or I might do lighter weighted dips on non-5/3/1 weeks. A problem I ran into earlier in the year was doing weighted dips too often. The intensity from benching, pressing, and dipping heavy ends up being a bit much for my shoulder/rotator cuff. I do love going heavier, but staying as healthy as possible has to be my main focus. Got deadlifts tomorrow. I'll keep the assistance work very light and brief since deadlifts take a lot out of me. Don't wanna kill my lower back on the first week of a cycle.

hods347
09-16-2010, 01:26 PM
9.16.10
wk 13, deadlift

Deadlift
255x5
295x5
330x5

Good Mornings
95x10
95x10
95x10

BB Shrugs (short rest)
135x15
135x15
135x15

Just got in and out of the gym today. I need to work on how I take in my breath on deadlifts. I'm fine for the first rep, which is good for when I compete, but for the other reps I need to work on expanding/bracing my stomach more. Not a fan of sets of deadlifts with more than 3 reps anyways, but they become mentally challenging with the heavier weights so they serve a purpose. Did a lot of foam rolling and stretching afterwards. The foam rolling hurt like hell on my quads, so I definitely need to do it more.

hods347
09-19-2010, 02:59 PM
9.19.10
wk 14, bench

Bench
160x3
185x3
205x5

1-Arm DB Floor Press
30x6
60x8
60x8
60x6
60x4 paused

DB Row
80x8
100x8
100x6
80x12

Felt pretty solid today. Grip still needs work on the rows. I'll throw in a little extra volume next week since I've got a deload the following week.

hods347
09-20-2010, 12:30 PM
9.20.10
wk 14, squat

Squat
225x3
255x3
290x6

Leg Curl
100x10
100x10
100x10
100x10

BSS
bw x10
bw x10
bw x10

Legs felt strong today, though my core strength was a bit down. I'll throw in some walkouts after squatting next week to get more used to heavier weights on my back. Balance was a bit better on the bulgarian split squats. A lot of it has to do with finding the right foot position. Once I can do that consistently, I'll add some weight and go from there.

Coke
09-21-2010, 03:46 PM
Sessions are looking real nice and on point Greg, keep it up.

hods347
09-22-2010, 10:22 AM
9.22.10
wk 14, press

Press
100x3
115x3
130x4

Chins
bw x10
+25x6
+25x5
+25x4 ss w/ bw x4
bw x5

Dips
bw x10
+25x10
+45x6
+45x6

Band Pushdowns
25, 15
ss w/
Band Straight-Arm Pulldowns
15, 15

For some reason, even when I'm explosive through warmups and the first set or two of military presses, it doesn't affect that final, heaviest set. I was expecting 5 or 6 reps on that third set, but could only manage 4. I decided to add in some extra volume for my triceps and lats with band work at the end. Not too intense, really just pumped up the muscles. Might do this more on a regular basis to get some added volume without taking away from the main lifts.

hods347
09-23-2010, 02:32 PM
9.23.10
wk 14, deadlift

Deadlift
275x3
310x3
350x5

Good Mornings
95x10
115x6
115x6
95x10

BB Shrugs
135x15
135x15
135x15

Good workout today. One rep shy of tying a PR on the deadlift. Would've gone for it if I was on the last week of the cycle. Found the right way to take in air and brace my core against my belt in between reps. I've been keeping with stretching after and foam rolling before and after my workouts. I have a lot less soreness in my quads when foam rolling, which I'm pretty sure is a good sign. Got a couple days off before starting up the 5/3/1 week. After doing the 5/3/1 sets on the squat, I plan on testing out 350. If I can hit that, it'll be a big confidence boost for the meet in November.

StLRPh
09-23-2010, 02:42 PM
You've put together a very nice string of workouts

hods347
09-26-2010, 01:10 PM
9.26.10
wk 15, bench

Bench
175x5
195x3
220x4 tied PR

1-Arm DB Floor Press
30x5
60x8
60x8
60x10
60x8

DB Row
80x10
100x10
100x10
80x12

If I had had a spot or was in a power rack like at my house, I probably would have gone for that 5th rep on the bench for a new PR. But I didn't want to risk anything. Felt a bit congested today. Really only affected the assistance work because I started getting a bit lightheaded. But pressing felt good and my grip's shown improvements. Day off tomorrow, then squats on Tuesday. Weight's up to 171.8 lbs. Been there for about the last week. Some of that additional weight is sitting around my midsection, but I'm pretty sure some's also gone to my back and legs because they're looking a bit thicker than usual.

hods347
09-28-2010, 10:43 AM
9.28.10
wk 15, squat

Squat
240x5
270x3
305x3 PR

325x1 (old PR)
350x1 PR

Leg Curl (very short rest)
100x10
100x10
100x10
100x10
100x10

BSS
bw x8
+50x8
+50x8

Great workout today. Smashed my old PR by 25 lbs. Got an easy PR with 305x3. Had more in me, but I really wanted to get 350 today. I did something new today on my squats which really helped me do what I did. I made sure to take in a big breath and brace against my belt to unrack the bar, then take another breath before descending, making sure to let the bar settle. I normally don't focus as much on that breath before unracking, but doing it today made the bar feel really light on my back. Also, being patient and letting the weight settle a bit helped me get more comfortable before completing a rep.

I also tried out sniffing one of the ammonia caps that I ordered from EliteFTS before that last squat. Never tried these before, but man was it great. Huge rush of adrenaline.

Overall, everything felt great. Big confidence boost for the meet. I see 375 in the near future. Then 4 plates.

StLRPh
09-28-2010, 11:07 AM
congrats on the PRs, always good to PR the same lift 3 times in one session!

hods347
09-28-2010, 09:12 PM
congrats on the PRs, always good to PR the same lift 3 times in one session!

Definitely. Felt amazing when I left the gym, knowing the PRs I had just hit.

Coke
09-28-2010, 10:29 PM
Good job with elevating your game man.

hods347
09-29-2010, 10:41 AM
9.29.10
wk 15, press

Press
110x5
125x3
140x3

Chins
bw x8
+25x6
+45x4
+60x2
+90x1 PR ss w/ +45x4
+25x6

Dips
bw x6
+25x6
+45x5
+60x3
+90x2
+115x1 PR ss w/ bw x10

Band Tricep Pushdown
10, 20
ss w/
Band Straight Arm Pulldown
20, 20

I'm pretty sure 140x3 is technically a PR for me, but I know I can get more than that. I was feeling the effects of yesterday's squat session. All the weights felt heavy. Luckily, it only seemed to affect the presses today. Chins felt really good. I had never even attempted bw +60 or +90 before. They went up pretty easily too. I'm interested to see how many bodyweight chins I can do, because that first set flew up. Decided to keep the volume low on dips, but try out a new PR. First time attempting bw +115. Probably could have done another 1 or 2 reps, but I was content with that one rep.

Having tomorrow off should give me enough recovery to have a great deadlift session on Friday. I plan on attempting 425 for a new PR after the 5/3/1 sets.

hods347
10-01-2010, 10:53 AM
10.1.10
wk 15, deadlift

Deadlift
295x5
330x3
370x2

405x1 tied old PR
425x1 PR

Good Mornings
95x6
115x5
135x4
155x2

TKEs w/ EFS Pro Mini Band
20, 20

Really good workout. 425 was tough as hell, but it was a good learning experience to be able to push through and lock it out. The start is the toughest part. Once I can get it towards my knees, I'm all set. Decided to try out TKEs. Read about them on EliteFTS's website and felt I could benefit from them. I only had the EFS pro mini band in my bag since I bring that with me all the time, but next time I'll bring a slightly stronger one. I'll start doing them on both squat and deadlift days. I'm very happy with the way this week went. Hit some nice PRs without having a deload week before this cycle. I'm definitely deloading next week, to set myself up for one more cycle of 5/3/1 before the meet. Right now, with my current PRs, I'd be looking at a 350 squat, 250 bench, and 425 deadlift. I've got a little over a month to bump all of those up. My goal is a 375 squat, 275 bench, and 450 deadlift. That'd give me a 1100 total, which would be a great first meet. Out of those, the deadlift will probably be the toughest. The squat and bench are more within my reach.

Coke
10-01-2010, 06:19 PM
Nice stuff for both days bro.

StLRPh
10-01-2010, 08:09 PM
congrats on the PR! You've put 4 plates well behind you

hods347
10-05-2010, 10:53 AM
10.5.10
wk 16, deload

Squat
worked up to 315x1

Bench
worked up to 225x1

Deadlift
worked up to 375x1

First time I've ever done all 3 of these in the same workout. On deload weeks I really just go based on feel and schedule. I decided to work up to a weight that'll be around my openers for each lift. I did all 3 just to see how my strength would be towards the end. 315 flew up for the squat, so my warmups seemed fine for it. For the bench, I think I need to warm up a little more and really focus on staying tighter, especially when the bar's on my chest. For the deadlift, I did the least warmup of any of the 3. I probably should have done a little bit more because my hamstrings didn't feel completely warmed up during 375. I think this workout was a good thing to do because it taught me about warmups during a meet. I really have no idea how much time will be between each lift and attempt though. Anyone have an idea?

I'll probably do some assistance on either Thursday or Friday. I'll be home this weekend for the first bench workout of my next cycle, so I'm going to take some videos to see what my form looks like.

Coke
10-06-2010, 09:08 AM
First time I've ever done all 3 of these in the same workout.

Good job man, way to go at the big 3 movements

hods347
10-07-2010, 07:28 PM
10.7.10
wk 16, deload

One Arm DB Floor Press
55x4x5 sets
ss w/
DB Row
80x6x5 sets

BSS
bw x6x4 sets
bw x12
ss w/
One Arm DB Snatch
55x3x4

Nice, quick workout. Everything felt good. Did some nice stretching and foam rolling. Start up the next cycle on Sunday. Can't wait.

hods347
10-10-2010, 11:38 AM
10.10.10
wk 17, bench

Bench
155x5
175x5
200x8


http://www.youtube.com/watch?v=F-ozRHVeM9U

One-Arm DB Floor Press
60x8
70x6
70x5
60x8 ss w/ 60x6

DB Row
80x10
80x10
80x10 ss w/ 80x10

Felt good today with the pressing. It's a bit different lifting down in my basement because there's not as much air, so my rest periods were a little bit longer than usual. First time recording myself lift, so I figured I'd show it and see if I could get some feedback from anyone who reads this. Bodyweight was down to just under 168 lbs after breakfast. I think that small loss in weight is just because I'm carrying less water today. I need to submit my entry form for the meet next month, but I'm not sure whether I want to compete in the 165 or 181 lb class. I guess it's not a huge deal which one I compete in since it's my first meet.

hods347
10-12-2010, 03:34 PM
10.12.10
wk 17, squat

Squat
215x5
250x5
280x8

Lying Leg Curl
100x10x4 sets

BSS
bw x10

TKEs (2 sec pause)
20, 20

Was sick today, so I was happy to get 280 for 8 reps. Didn't feel too great as the workout went on, so I only did one set of bulgarian split squats and did some TKEs, focusing on holding the contraction for each rep. I'll take some nyquil tonight and get some good sleep, so hopefully I'll knock out this sickness quickly.

Coke
10-13-2010, 08:58 AM
Solid leg work dude, especially while feeling subpar.

hods347
10-14-2010, 11:12 PM
10.14.10
wk 17, press

Press
100x5
115x5
130x5 (failed halfway up on 6th)

Chins
bw x10
+25x4
+45x4
+25x4
bw x4

Dips
bw x10
+45x6
+46x6
+45x5
bw x5

Straight Arm Band Pulldowns
25, 20

Still feeling sick today, and it definitely affected my work capacity. Once I feel better, I'll need to add in some extra back work. Hopefully I'll at least be less congested tomorrow for deadlifts

hods347
10-15-2010, 11:47 AM
10.15.10
wk 17, deadlift

Deadlift
260x5
300x5
340x6

Good Mornings
95x6
115x5
115x5
115x5
ss w/
TKEs
10, 10, 10, 10

Band Deadlifts w/ EFS Pro Short Light Bands
135x3
135x3
135x3

Felt better today than earlier this week. Less congested. I've had some bands from EliteFTS for a while, but I had never tried out band deadlifts. Decided to just do a few sets to see what they'd be like. I think I might use these more because I don't always have the best speed on deadlifts.

hods347
10-17-2010, 12:53 PM
10.17.10
wk 18, bench

Bench
165x3
190x3
210x4

DB Row
90x10
90x10
90x10
90x8
90x6

1-Arm DB Floor Press
60x8
60x6
60x4
60x4

Felt pretty good today. Almost completely better from being sick from earlier. I need to work on my work capacity with higher rep ranges, possibly after the meet, as a change of pace from these lower rep sets. I love doing low rep sets, but I think I'd benefit from some higher volume work for a little while after the meet. With regards to the meet, I submitted my entry form on Friday. Gonna compete in the 165 lbs junior (20-23) division.

StLRPh
10-17-2010, 04:26 PM
great job getting in the work even while sick, good luck at the meet

hods347
10-17-2010, 08:33 PM
great job getting in the work even while sick, good luck at the meet

Thanks, I'm gonna try to get a friend to take some videos of the meet for me. Still need to lose a little bit of fat/water weight in order to make the 165 class. Got a few weeks left.

hods347
10-18-2010, 08:49 PM
10.18.10
wk 18, squat

Squat
230x3 flew up
265x3
295x8 tied PR

Lying Leg Curl
100x12
100x10
100x10
100x10 + 15 partials (like in this video: http://www.youtube.com/watch?v=VZlt4Bp37-U)

BSS
bw x5
55x5 (DB held goblet style)
55x5
55x5

TKEs
10, 10, 10, 10

Great workout today. An early birthday present for my 21st tomorrow. I adjusted my workout schedule this week to accommodate for the celebration of my birthday on Friday. So I'm probably working out tomorrow as well, then on Thursday for deadlifts. This was the first time I worked out at night since early summer. Normally I don't have as much energy at night, but tonight things just clicked. I went into the workout expecting to go for a solid 6 reps with 295, but determined I'd go for 8 since warmups felt good (I thought this would be a PR - checked my workout log and saw I had only tied my previous PR). Felt good to finally add in some weight on bulgarians. I might try getting a video of my squats next week to check form/depth.

Coke
10-19-2010, 10:24 AM
That is fine stuff there Greg.

:birthday:

hods347
10-19-2010, 10:50 AM
10.19.10
wk 18, press

Press
105x3
120x3
135x4

Chins
bw x8
+25x5
+45x4
+60x2
+45x4
+25x4

Dips
bw x10
+45x6
+45x5

Not the greatest workout today. A little bit mentally fatigued. Decided to only do a few sets of dips to give my shoulders a bit of a rest. After this cycle, I will most likely drop the press max I base my numbers off of so I can build back up. Take one step back and two steps forward.

hods347
10-23-2010, 02:25 PM
10.21.10
wk 18, deadlift

Deadlift
280x3
320x3
360x5 tied PR

Band Deadlifts w/ EFS Pro Short Light Bands
135x3
185x3
135x3

Good Mornings
95x4
135x4
135x4
155x4
ss w/
TKEs
10, 10, 10

Coke
10-23-2010, 06:25 PM
Like them deads, keep at it!!

hods347
10-24-2010, 06:03 PM
10.24.10
wk 19, bench

Bench
175x5
200x3 w/ belt
225x3 w/ belt and wrist wraps

DB Row
90x10
100x8
100x6
100x6
100x4

Tricep Pushdown
50x15
100x15
150x4
100x12
100x10

So going into today I felt pretty good overall. Nothing really aching at all. I had actually planned on hitting 225 for 4 reps and then taking a single with 250 if things felt good. Unfortunately, my right shoulder/rotator cuff wasn't feeling 100%. So I decided 225x3 would be the end of my pressing today. Got some high rep tricep work after the rows.

Going forward, I think I'm going to skip dips for a while. I love going heavy on them, but the more I do them, the more my shoulders get beat up. So from now on, I think what I'm going to do from now on will be a slightly tweaked 5/3/1 program. Squat and deadlift days will stay the same because I've continued to make good progress on those. On bench days, I think I'll use military presses as an assistance exercise, possibly rotating it with push presses. I'll also do high rep DB bench and either heavy or high rep DB rows. For the normal military press day, I'll treat this as an upper body assistance day. I'll focus on back and tricep work here.

I think I'll start doing this the next cycle of 5/3/1. During this time, I will focus on my bench form more than I have as well. I might drop my working max a bit to do so. My goal after the meet will be to keep my shoulders healthy, get more volume for my back, and continue to improve my squats and deads.

hods347
10-26-2010, 11:22 AM
10.26.10
wk 20, squat

Squat
250x5
280x3
315x3

335x1

Band Deadlifts
135x2x2
185x2x2
135x2

BSS
bw x5
55x5
55x5
55x8

TKEs
20, 20

Wasn't really feeling it today. If my energy and strength was good, I was gonna go for a PR of 365. 335 wasn't too bad. Screwed up the width of of feet. Went a bit too wide, so the rep wasn't as smooth as it should have been. Decided to do band deadlifts today instead of leg curls because I'll most likely be doing that after the meet. My rotator cuff/shoulder is still a bit sore today, so my press workout will just be an upper back day instead. After my deadlift day on Friday, I'll have just over a week off before the meet. I'm looking forward to the brief time off so I can go into the meet nice and refreshed. I'll take a day next week to just hammer in form on the three lifts.

hods347
10-27-2010, 10:44 PM
10.27.10
wk 19, press

Press
115x5
130x3
145x1

Chins
bw x10
bw x6
*right shoulder a bit aggravated here, so went to rows

DB Row
90x6
90x6
90x10
90x8

Tricep Pushdown (had to wait for bench)
100x10
150x5

Close Grip Incline Bench
45x8
95x6
95x5
135x3
135x3

Mediocre session today. My right rotator cuff was feeling good today so I decided to go ahead with presses. The presses didn't aggravate them too much. Strength just wasn't there. I did close grip inclines to see what the movement felt like in case I want to do that as an upper body assistance exercise. Felt a bit awkward, though part of that was from my rotator cuff. I've started doing spider walks with a band throughout the day because they make my rotator cuff/shoulder feel a lot better. Got deadlifts Friday to finish off this cycle. After my top set of 380x1+ I'll do a single of 405 or 425 depending on how I feel.

hods347
10-29-2010, 11:32 AM
10.29.10
wk 19, deadlift

Deadlift
300x5
340x3
380x2

425x1 tied PR

Band Deadlift
135x2x5 sets

Back Extension
bw x15x4 sets

Great workout today. Just what I was looking for in my last hard workout before the meet. Second time I've attempted 425 (first time was a month ago). Went up easier than the first time, so assuming I have the energy, this will be my second attempt at the meet, with either 375 or 380 as my opener. Band deadlifts were nice a fast. I decided to try out back extensions after reading Bret Contreras' blog and watching one of his videos on how to do back extensions. Check out his video here: http://www.youtube.com/watch?v=jh45myksaEs. Really felt it in my glutes and hamstrings. Definitely a keeper exercise. Time to rest up for the meet. On Tuesday I'll probably do some quick work on all three lifts just to get form down.

Coke
10-30-2010, 07:13 PM
Looks nice, 'bout to ease into new territory with the deads.

hods347
11-04-2010, 02:01 PM
11.2.10

Bench
worked up to 205x1

Squat
worked up to 315x1

Deadlift
worked up to 365x1 (I think)

Used this workout to just work on my warmups for the meet on Sunday. Everything felt pretty smooth. I'll open with 315, 205 or 225 depending on how I feel, and 385. Should be able to crush those, move on to my previous PRs for the second attempts (350, 250, 425), then go all out on the third attempts.

11.4.10

Back Extensions
3x15

Tricep Pushdowns
75x15
85x15
85x10
75x10

DB Row
80x5x3 sets

I wanted to get some blood pumping through my muscles a bit today. Last workout before the meet. Real easy. Worked quickly and felt good. Got some nice stretching and foam rolling in too. Things are looking good for this weekend. Weighed about 167.5 this morning. I'll cut out most carbs tomorrow, and start limiting my water intake. Should be able to drop a few pounds from water alone, then put it right back on after the weigh in.

hods347
11-06-2010, 05:10 PM
Just weighed in at 161 lbs. All the weight lost was from having very little carbs yesterday and not having water today. So I dropped about 7-9 lbs of water weight. Immediately after the weigh-in, I had a protein shake, Gatorade, and am now working on a big thing of water. I should be able to put back on all the weight by tomorrow. Just need to keep eating and drinking.

hods347
11-07-2010, 01:49 PM
11.7.10
Meet Recap

Squat
Opener: 319.5 three whites
Second Attempt: 347 three whites
Third Attempt: 363.7 failed halfway up

I thought I was gonna be able to grind through that last attempt, but I think I came a little too far forward and couldn't keep going.

Bench
Opener: 209.2 three whites, real easy
Second Attempt: 242.5 three whites, still fairly easy
Third Attempt: 264.5 failed a couple inches off chest

Started off really light just to make sure I got a lift in. Second attempt was still pretty smooth. That last attempt was tougher than I had expected. I need to work on speed/strength off the chest. Everything felt really good physically though. Can always work on form, which should help with tightness and power out of the bottom.

Deadlift
Opener: 385.7 three whites
Second Attempt: 424.2 three whites, very easy
Third Attempt: 462.7 three whites and a 37.7 lb PR!

I was really happy with my deadlift today. That second attempt went up real easily. Some of the guys were saying to go for 500 lbs, but I wanted to get in a solid PR I felt I had a good chance of getting. Very pleased with this lift.

My goal going into today was to total 1000, and I got that nicely with a 1052.2 lb total. Great experience. Everyone was very supportive. An 18-year-old in the weight class above me won the best lifter award with a total of 1430ish I think. He used gear, but it was still impressive. I think he had the second highest total, behind a guy in the 220 lb class. I've got a lot of work to do, but this meet has made me even more motivated to get back at it.

StLRPh
11-07-2010, 02:36 PM
great work Hods and congrats on the PR

hods347
11-07-2010, 04:54 PM
great work Hods and congrats on the PR

Thanks! It was a great experience and I can't wait to do it again.

Coke
11-08-2010, 10:16 AM
Fine showing at the meet bro.

hods347
11-08-2010, 12:23 PM
11.8.10
wk 1, bench

Bench
145x5
170x5
190x5

Close Grip Incline Bench
95x5
135x3
155x3
155x3
135x3

DB Bench
45x15
45x20

DB Row
100x5x2 sets
90x5x4 sets

Face Pulls
30x15
30x15 drop set w/ 20x15

Lifting the day after a meet?? Hell yeah haha. That meet just motivated me even more, so even though my lower back is a bit sore from the meet, I went ahead with my new, slightly altered 5-3-1 program. None of this stuff aggravated my back at all, so it was good.

My new program will still follow the same basics of 5-3-1 with the main lifts, though I'm gonna do push presses for a while instead of military presses. For assistance, I'm trying to do something similar to Westside. On upper body days, my assistance will have exercises for triceps, lats, and shoulders. On lower body days, I'll do a couple exercises for hamstrings/glutes, and an exercise for abs. I'll try to mix up high and low rep assistance work, and ramp up the intensity each week, peaking on the 5-3-1 weeks.

hods347
11-09-2010, 02:33 PM
11.9.10
wk 1, squat

Squat
215x5
250x5
280x5

Speed Band Deadlifts
135+orange x1x10 sets

Back Extensions
20, 15, 15, 10

Decline Situps
20, 15

Not a bad workout considering my legs weren't feeling strong at all and by lower back isn't 100%. None of the stuff I did made my back worse, so it should keep getting better. I'll add some more bands next week for the speed deadlifts. I really like how they make me focus on deadlift speed. Though I can't prove it, I think adding these in helped me get a big PR at the meet. My glutes get such a pump from back extensions. I'd like to add in a band to get an even better contraction with the glutes.

Once my lower back is no longer sore and my legs get their strength back, I'd like to these weeks of 5s to go all out and up my squat volume. Typically I only go all out on the 5-3-1 weeks, but since I don't have a meet coming up, I think some extra volume will do me some good. We'll see how things go.

hods347
11-11-2010, 12:43 PM
11.11.10
wk 1, press

Push Press
115x3
135x3
145x3

Single DB Press
55x3
60x3
60x3
55x3

DB Row
80x25
80x15

Tricep Pushdowns
100x6
130x6
130x5
100x6

Inverted Rows
bw x6x4 sets

Good workout today. Not used to the movements or volume, so it was definitely tiring. My forearms and back were really feelin it after the high rep db rows. I started to get more comfortable with the push press as I kept going. The sets were fairly easy. Looking forward to some nice progress with these. The high rep rows and inverted rows were pretty tough, but I feel like they'll definitely help me in the long run. Lower back is almost back to 100%. Probably around 90-95% today. Time to rest and eat up.

hods347
11-12-2010, 02:24 PM
11.12.10
wk 1, deadlift

Deadlift
260x5
300x5
340x3 uhh... s**t

Goblet Bulgarian Split Squats
bw x6
55x6
55x6
55x5

Banded Good Mornings
orange x25
red x25

Decline Situps
bw x20
bw x15

First time I haven't completed the required reps for deadlifts in all the time I've done 5-3-1. My lower back was pumped up after the set of 5 with 300, and continued to stay that way through pretty much the whole workout. Lower back strength just wasn't there on the top set of deadlifts. I decided not to risk anything just to get a couple extra reps. Hopefully next week will be better. The next squat workout should give me a good idea of where it's at. Got till Tuesday for that, so I've got some time to rest and get strong again.

hods347
11-14-2010, 12:53 PM
11.14.10
wk 2, bench

Bench
160x3
180x3
205x5

Close Grip Incline Bench
95x5
135x3
155x4
155x3
135x6

DB Bench
50x15
50x19

DB Row
100x5x4 sets
90x5x2 sets

Face Pulls
30x15
30x15, 20x15

Starting to like these incline presses for tricep work. Things have felt pretty solid all around so far this cycle (aside from my lower back and legs). I think having a day of high rep db rows and a day of heavier rows is gonna do a lot for back strength and size. My body just needs to get used to the extra volume I've been doing. I'm excited to see how the extra volume will help me after doing this for a few cycles. My joints and tendons will like the higher reps, and I'm hoping for some extra size all around.

Coke
11-15-2010, 09:08 AM
Starting to like these incline presses for tricep work.

Makes me want to consider doing closer grip inclines and shoulder presses as well for the tri's.

Good deal on stepping up the pace in here.

hods347
11-15-2010, 10:08 PM
11.15.10
wk 2, squat

Squat
230x3
265x3
295x5

Band Deadlifts w/ orange (planned on doing orange+black, but forgot the black bands)
135x1
185x1x9 sets

Back Extensions
bw x20
bw x20
bw x15
bw x15

Decline Situps
bw x20
bw x15
bw x10

Decided to get a night session in tonight instead of a morning workout tomorrow because of a big project I need to work on tomorrow. Squats were pretty solid. I had wanted to ramp up the number of bands each week, but forgot to bring my black bands, so I just increased the bar weight. Lower back was pretty pumped up after these. Pretty sure that means I need to focus on finishing each rep harder with the glutes. Overall, good session. Legs have their energy back.

hods347
11-15-2010, 10:11 PM
Makes me want to consider doing closer grip inclines and shoulder presses as well for the tri's.

Good deal on stepping up the pace in here.

Not sure if the shoulder presses will do much for the triceps, but the close grip inclines might be a good call. Too soon for me to tell, but I think they'll be a good way to use heavy weights for triceps. I also plan on doing board presses when I head home for winter break. We'll see how those go as well.

hods347
11-17-2010, 11:10 AM
11.17.10
wk 2, push press

Push Press
125x3
145x3
155x5

On the last rep of the last set of push presses, I managed to tweak something in my left upper back. Can't move my neck at all without a sharp pain there. So I obviously called it quits today. Not gonna be a fun day today or tomorrow. Gonna be very stiff. Probably gonna take the rest of this week off. We'll see how things feel over the next couple weeks. Hopefully this doesn't last too long. If it's still a problem this weekend, I'll take next week off as a deload.

hods347
11-19-2010, 01:07 PM
11.19.10
wk 2, deadlift

Deadlift
280x3
320x3
360x3

Goblet Bulgarians
bw x6
55x8
55x6
55x5

Band Good Mornings
red x20
red x20
orange x20

So much for that time off. My neck is feeling a lot better today. Hurts when I look down and is a little stiff still, but I decided to see how things went with the workout. Felt fine warming up with the deadlifts, so I went ahead with the rest of the workout. Wasn't expecting to do a real workout at all, so I'm happy with the way things turned out.

hods347
11-21-2010, 01:21 PM
11.21.10
wk 3, bench

Bench
170x5
190x3
215x5

Close Grip Incline Bench
135x3
155x5
155x4
155x3
135x5

DB Bench
50x15
50x16

DB Row
100x5x5 sets
100x10

Face Pulls
30x15
30x15, 20x15

Neck still a bit annoying, but got in a good workout without any hindrance. Form felt really good on bench. I think I've been doing a good job keeping my upper back tight throughout the lift, and it's helped a lot. I've been putting a miniband around my wrists during warmups to help reinforce staying tight in the back. Seems to be working.

hods347
11-23-2010, 11:49 AM
11.23.10
wk 3, squat

Squat
250x5 (pause at bottom of last rep)
280x3 (pause at bottom of last rep)
315x5 PR

Band Deadlifts w/ orange and black
135x1x5 sets
135x1x5 sets w/ belt

Back Extension
bw x20x2 sets
bw x15x2 sets
bw x10

Decline Situps
bw x15
+10x8
+10x8

Solid workout. Might've had one more rep on the set with 315, but I went into today looking to hit 5 reps and felt great getting it. I made it a point to keep my head up, which seemed to help. A lot of volume with the back extensions. My hamstrings and glutes were pumped up like crazy and are probably gonna be nice and sore tomorrow. The new assistance work has been keeping everything feeling a lot better. I think moving away from just low reps will keep me injury free for longer, which will definitely help me make good progress in my main lifts.

We'll see how my upper back feels tomorrow, because it's still had an annoying pinch. So I might not do overhead presses tomorrow. I think I moved too quickly with push presses, which is the only way I've ever come across injuries (happened last November when I tried out rack pulls). I'm debating whether or not to make my pressing day simply a bench assistance day, go back to military presses, or make it a speed bench day. I'm leaning towards a speed bench day, keeping the assistance the same as planned. I'll start out light to make sure I keep good form and bar speed. But we'll see.

StLRPh
11-23-2010, 12:53 PM
great job on the squat PR

hods347
11-24-2010, 12:12 PM
11.24.10
wk 3, speed bench

Speed Bench
95x3x8 sets

DB Row
80x25
80x20

Blast Strap Pushups
bw x10
bw x10
bw x8

Blast Strap Inverted Rows
bw x8x3 sets

Had to lift at home today since the school's gym is closed for the holiday break. Decided to bust out my new blast straps. Definitely gonna take some getting used to. Since I still feel a bit of a pinch in my back on overhead movements, I decided to see how speed bench would feel. Kept it light since it was my first time trying this. If I'm going to start doing DE bench, I'll have to make sure that form doesn't break down at all. I liked the blast strap pushups, and plan on using those as assistance work whenever I'm at home. As for the blast strap rows, I think I actually prefer regular inverted rows. My squat rack isn't high enough and the blast straps don't shorten enough for me to stretch my lats at the bottom of the movement. I ended up feeling it more in my arms than in my lats. I'll have to try out some other movements with the blast straps in the future.

Can't wait for Thanksgiving dinner tomorrow. The Pats are also on at 12:30, so it'll be a good Thanksgiving all around.

hods347
11-26-2010, 11:46 AM
11.26.10
wk 3, deadlift

Deadlift
300x5
340x3
380x3 PR

Goblet Bulgarians
60x10
60x8
60x6

Band Good Mornings
red x25
red x25
red x25

Ab Wheel (on knees)
bw x5x4 sets

Not too bad of a workout. Lifting in my basement is a bit tougher because there's not as much air flowing through. Time to deload before starting up the second cycle of this new routine, the last cycle of the year.

hods347
11-30-2010, 12:28 PM
11.30.10
deload

Squat
worked up to 315x1

Bench
worked up to 205x1 paused

Deadlift
worked up to 365x1

Band Pull Aparts
red x20x5 sets

hods347
12-02-2010, 12:35 PM
12.2.10
deload

DB Row
80x5
100x5x3 sets

Back Extension (extra ROM at top to recruit more hamstrings - good variation)
bw x15
bw x10

Squats
worked up to 275x1 paused and 315x1

Got some quick work in today to finish off my deload. Couldn't resist getting another single of 315 even though I know it's not truly deloading. On the back extensions, I usually focus on the glute contraction at the top, and end up getting some good work for the glutes and hamstrings. After watching a video of Ben Bruno doing some different variations, I decided to do a bit of a hamstring curl at the top, after the initial glute contraction. Much tougher on the hamstrings. Can't do as many reps because the hamstrings start to hurt pretty good. Start up the next cycle on Saturday (as opposed to Sunday) because of a big group project due Sunday night.

hods347
12-04-2010, 11:55 AM
12.4.10
cycle 2, week 1
bench

Bench
160x3
185x3
205x3

225x1, 235x1, 235x1 (all paused)

Close Grip Incline Bench
135x5
155x4
165x3 paused
165x3 paused

DB Row
100x5x6 sets

DB Bench
50x20, 15

Seated DB Cleans ss w/ Band Pull Aparts
15x8/red x15
10x10/red x15
10x8/red x15

Great workout today, despite being sick. Switched the weeks around to make this more like 5/3/1 for powerlifters. So this week is 3s and next is 5s. On the first and third weeks I'll do singles after the top set of the first movement. I'll treat the bench singles like competition lifts, pausing at the bottom. The singles today were fairly easy. I had planned on doing 245 for the third single, but I didn't have a spotter and wasn't in a rack, so I didn't wanna risk anything. Everything felt good today (aside from being congested).