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SplitQuick
01-17-2011, 11:49 AM
Starting a new journal with 5/3/1. Took a long look at my routine and decided to try 5/3/1 BBB. I just can't do a routine that doesn't allow me to squat/dead/bench/OHP, and wendler bases this entire program around those lifts... my kind of guy :)

So, without further ado, today was day1 of BBB.

Stats:
5'9"
199 lbs
34" waist

Maxes used for BBB: (being conservative, I dropped about 15% off my maxes for the routine)
Bench: 190
Squat: 275
Dead: 355
Overhead Press: 115

Day 1
Mo - 1/17/2011

Overhead Press
5x50
5x60
5x70 (should have been 3 reps... messed it up already..)
5x90
5x95
9x100

5x10 @ 65lbs (push pressed last rep of set 3, last 2 reps of set 4 and 5)

Dips
5x10 @ BW (3rd set only got 9 reps, 4th set 8 reps, 5th set 7 reps)

Chins
1x3 BW
3x2 BW

SplitQuick
01-18-2011, 11:46 AM
Weight this morning : 197lbs

Day 2
Tu - 1/18/2011

Deadlift
5x145
5x180
3x215
5x270
5x285
8x305

5x10 @ 180 lbs

Leg Raises
5x10 @ BW

Behemoth
01-18-2011, 11:55 AM
What are your goals?

SplitQuick
01-18-2011, 01:38 PM
What are your goals?

Short(ish) term goals are to bench 250+, deadlift 450+, squat 350+ and OHP 155+. Long term is bench 300+, dead 500+ and squat 400+, long term not worried about my OHP because if I can get my main lifts where I want them, I'm sure I'll be satisfied with my OHP :)

My main goal is strength, and eventually I'd love to compete but only to keep my drive and have a bigger reason to lift other than I love to do it.

SplitQuick
01-20-2011, 12:58 PM
Weight: 196

Day 3
Th - 1/20/2011

Bench Press
5x80
5x95
4x115
5x145
5x155
8x165

5x10 @ 95 lbs

Chins
1x5 @ BW
2x3 @ BW
2x2 @ BW

Grip work
5 sets of static holds for 10 seconds each - 225 lbs - barbell (double overhand)
5 sets of static holds for 20 seconds each - holding 45lb plate in each hand

SplitQuick
01-21-2011, 12:30 PM
Weight: 198

Day 4
Fr - 1/21/2011

Squat
5x110
5x140
3x165
5x210
5x220
10x235

5x10 @ 140 lbs

Leg Raises
5x10 @ BW

Barbell Curls
8x55
8x65
8x75
8x85

Meat_Head
01-21-2011, 12:40 PM
Wow we started BBB at the same time with almost the same stats, I'll be keeping up with your progress! BTW, gotta have strength goals but also have to build the muscle mass to get to them. If your waist is 34" at 200lbs I'd say you're around 12-15%. Why not set some body composition goals too, say gain 10lbs of lean mass on the way to your short term goals? Just a thought.

SplitQuick
01-24-2011, 12:19 PM
Wow we started BBB at the same time with almost the same stats, I'll be keeping up with your progress! BTW, gotta have strength goals but also have to build the muscle mass to get to them. If your waist is 34" at 200lbs I'd say you're around 12-15%. Why not set some body composition goals too, say gain 10lbs of lean mass on the way to your short term goals? Just a thought.

Haha that's crazy, it's a small world :) I'm thinking I'm more around 18%ish BF so I'm really trying to recomp and ditch fat and gain muscle without cut/bulk over and over. So far it's been a long journey but I think i've been making pretty good progress. I started out about 5 lbs lighter than I was and max at around 225 on bench where when I started my max was about 130. My end goal for body comp is 10% bf @ 220lbs. It's gonna be a long road but I'm ready to take it :) I'll definitely be keepin an eye on your journal also... that way if I see you shooting past me I'll have some inspiration :evillaugh:

SplitQuick
01-24-2011, 12:22 PM
Weight: 199

Day 5
Mo - 1/24/2011

Overhead Press
5x50
5x60
3x70
3x95
3x100
10x105

5x10 @ 60 lbs

Dips
2x10 BW
1x9 BW
1x8 BW
1x6 BW

SplitQuick
01-25-2011, 12:00 PM
Day 6
Tu - 1/25/2011

Deadlift
5x145
5x180
3x215
3x285
3x305
8x320

5x10 @ 180 lbs

Hanging Leg Raises
5x10 @ BW

SplitQuick
01-27-2011, 11:20 AM
Weight: 196
Day 7

Th - 1/27/2011

Bench Press
5x80
5x95
3x115
3x155
3x165
5x175

5x10 @ 95 lbs

Chin ups
1x4 BW
3x3 BW
2x2 BW


Quick announcement... I quit smoking yesterday. This is day 2 of being a non-smoker once again. As of 1/26/2011 I no longer smoke. Wish me luck, but I don't think I'll need it :)

Meat_Head
01-27-2011, 12:15 PM
Nice workouts split, 320x8 on deads, not bad at all! Congrats on quitting smoking

SplitQuick
01-27-2011, 01:51 PM
Nice workouts split, 320x8 on deads, not bad at all! Congrats on quitting smoking

Hey Meat and thanks :) I think I give deads the most effort because they're my favorite lift haha. And thanks on the smoking, it's hounded me for a long time and tuesday night I decided I have had enough. How can I continue to be serious about lifting while I pump my lungs full of nicotine.... it just didn't make sense... but quitting did. I'm just glad that this time I've really made up my mind.

Behemoth
01-27-2011, 04:48 PM
Strong deads

SplitQuick
01-28-2011, 12:41 PM
Thanks Behemoth :)

SplitQuick
01-28-2011, 12:43 PM
Day 8

Fr - 1/28/2011

Squat
5x110
5x140
3x165
3x220
3x235
9x250

5x10 @ 140 lbs

Hanging leg raises
5x10 @ BW

Barbell Curls
8x45
8x65
8x85
8x95

SplitQuick
01-31-2011, 12:00 PM
Day 9

Mo - 1/31/2011

Overhead Press
5x50
5x60
3x70
5x90
3x100
10x110

5x10 @ 60 lbs

Dips
2x10 BW
1x9 BW
2x6 BW

SplitQuick
02-01-2011, 12:29 PM
Weight: 200
Day 10

Tu - 2/1/2011

Deadlift
5x145
5x180
3x215
5x270
3x305
6x340

5x10 @ 180 lbs

Hanging Leg Raises
5x10 @ BW

SplitQuick
02-03-2011, 11:41 AM
Weight: 200
Day 11

Th - 2/3/2011

Bench Press
5x80
5x95
3x115
5x145
3x165
5x185

5x10 @ 95 lbs

Chin ups
1x5 BW
1x4 BW
3x3 BW
1x2 BW

SplitQuick
02-04-2011, 11:45 AM
Day 12

Fr - 2/4/2011

Squat
3x45
5x110
5x140
3x165
5x210
3x235
9x265 - REALLY happy with this set. I was really focused and just nailed it.

5x10 @ 140 lbs

Hanging Leg Raises
5x10 @ BW

Barbell Curls
8x45
8x65
8x85
8x95

SplitQuick
02-07-2011, 11:24 AM
Day 13

Mo - 2/7/2011

Deload Week

Overhead Press
5x50
5x60
3x70
5x70
5x75
5x85

5x10 @ 60 lbs

Dips
4x10 @ BW
1x6 @ BW

killxswitch
02-07-2011, 12:59 PM
Hey dude. Looks like we both started new programs at about the same time. 5/3/1 is probably my next routine once I wear out my newb gains on my current 5x5 program. Your lifts are looking strong, seems like your best lift is DL.

SplitQuick
02-08-2011, 12:41 PM
Hey dude. Looks like we both started new programs at about the same time. 5/3/1 is probably my next routine once I wear out my newb gains on my current 5x5 program. Your lifts are looking strong, seems like your best lift is DL.

Hey thanks for the kind words. So far I'm really liking 5/3/1 even though deadlift day makes you feel like a total bitch. :evillaugh:

SplitQuick
02-08-2011, 12:42 PM
Weight: 200
Day 14

Tu - 2/8/2011

Deload Week

Deadlift
5x145
5x180
3x215
5x215
5x235
5x250

5x10 @ 180 lbs

Hanging Leg Raises
5x10 @ BW

SplitQuick
02-10-2011, 12:29 PM
Weight: 201
Day 15

Th - 2/10/2011

Deload Week

Bench Press
5x45
5x80
5x95
3x115
5x115
5x125
5x135

5x10@ 95 lbs

Chin ups
1x5 BW
1x4 BW
3x3 BW

killxswitch
02-11-2011, 07:30 AM
Hey thanks for the kind words. So far I'm really liking 5/3/1 even though deadlift day makes you feel like a total bitch. :evillaugh:

I wasn't sure what you meant but then saw your next post, that is some serious volume on deads.

Was the deload week for bench press just a planned thing in 5/3/1 or did you hit a wall on bench so you are deloading to build back up?

SplitQuick
02-11-2011, 12:46 PM
I wasn't sure what you meant but then saw your next post, that is some serious volume on deads.

Was the deload week for bench press just a planned thing in 5/3/1 or did you hit a wall on bench so you are deloading to build back up?

Haha yeah for deads the weight isn't even the issue, it's just the sheer number of reps.
The deload is planned, every 4th week is a straight week of deload. So far I haven't stalled on any lifts in this routine yet but I'm only a month in. I'm hoping I can go 5-6 months without stalling on any lifts.

But yeah it's basically 3 weeks of heavy weight, then a deload week for mind and body rest. Then you bump all your numbers up (5 lbs for upper, 10 lbs for lower) and start over again.

SplitQuick
02-11-2011, 12:48 PM
Weight: 200
Day 16

Fr - 2/11/2011

Deload Week

Squat
5x110
5x140
3x165
5x165
5x180
5x195

5x10 @ 140 lbs

Hanging Leg Raises
5x10 @ BW

Barbell Curls
8x45
8x65
8x85
8x95

SplitQuick
02-14-2011, 11:45 AM
Day 17 (Start Cycle 2)

Mo - 2/14/2011

Overhead Press
5x50
5x65
3x75
5x95
5x100
10x110

5x10 @ 65 lbs

Chin ups
2x5 BW
1x4 BW
2x3 BW

SplitQuick
02-15-2011, 11:57 AM
Day 18

2/15/2011

Deadlift
5x150
5x185
3x220
5x275
5x295
9x315

5x10 @ 185 lbs

Hanging Leg Raises
5x10 @ BW

killxswitch
02-15-2011, 12:15 PM
More crazy DL volume, good work. How do you determine what weight and number of reps to use? I noticed you went a bit lower on weight and higher on reps at the end this time.

SplitQuick
02-15-2011, 12:25 PM
More crazy DL volume, good work. How do you determine what weight and number of reps to use? I noticed you went a bit lower on weight and higher on reps at the end this time.

Hey thanks killxswitch, basically the routine is like this:
Week 1 - Wave 1
Week 2 - Wave 2
Week 3 - Wave 3
Week 4 - Deload

It's 3 warmup sets everytime, then the core sets are:
Wave 1 - 5x 75% of your 1RM, 5x 80% of your 1RM, >5x 85% of your 1RM
Wave 2 - 3x 80% of 1RM, 3x 85% of 1RM, >3x 90% of 1RM
Wave 3 - 5x 75% of 1RM, 3x 85% of 1RM, >1x 95% of 1RM
The last set is always all-out, so you get at least the number of prescribed reps but as many as you can get. After deload week you bump all the weights up and recalculate all your working sets. So before I was working with a higher number but only because I was on Wave 3. Now I'm working with a higher number but im only on Wave 1. So in 2 weeks the set that I did 340 for my top set will now be 350.

It seems confusing but I have a spreadsheet that calculates all the weights for me after I put in my 1RM so I hit the print button and head to the gym. No thinking involved :P

killxswitch
02-15-2011, 01:30 PM
I'll have to get that spreadsheet from you when it comes time to switch to 5/3/1. Thanks for the explanation.

SplitQuick
02-17-2011, 11:55 AM
I'll have to get that spreadsheet from you when it comes time to switch to 5/3/1. Thanks for the explanation.

No problem and yeah lemme know and I can send it over. It's a great tool and it even has a graph built into it to see progress over workouts. Still needs a little tweaking but it's like 95% done

SplitQuick
02-17-2011, 11:56 AM
Day 19

2/17/2011

Bench Press
5x45
5x80
5x100
5x120
5x150
5x160
9x170

5x10 @ 100 lbs

Dips
4x10 @ BW
1x9 @ BW

killxswitch
02-17-2011, 01:22 PM
Solid bench work and dips. Were you going to 5x10 on the dips?

Meat_Head
02-17-2011, 02:49 PM
Good consistency quick, your DL is already up 20lbs and 1 rep from your first DL workout!

Parker 1995
02-17-2011, 05:25 PM
Day 18

2/15/2011

Deadlift
5x150
5x185
3x220
5x275
5x295
9x315

5x10 @ 185 lbs

Hanging Leg Raises
5x10 @ BW

Thata boy Good work on the DL how old are you bro? I just got 185x5 today umost 30 pounds over my weight, but you got like 100 pounds over. Im impressed, and I will be stopping in quite a bit!

fooz
02-17-2011, 05:45 PM
pretty strong ass deads bro... i got mad probs with my grip. keep workin on that bench tho... lookin good

SplitQuick
02-18-2011, 11:48 AM
Hey Killxswitch, thanks :) Yeah I was trying for the 5x10 but I only rest about 30sec-1minute between sets for the assistance and I didn't give it long enough so I grinded out the last 2 reps and called it quits at 9.

Hey Meat thanks for stoppin by, you're right, I didn't even look back to compare yet. I figured it would take a few months to see any real progress from the routine but yeah it's coming along nicely :)

Hey parker, thanks for the comments. I'm 27. I probably SHOULD be about 180 lbs but I'm still carrying around too much BF%. I'm workin on that though hehe

Fooz, thanks a lot, deads are still my favorite lift. I'm thinking my bench was a lot about poor form, i'm hoping to have my 1RM near 250 in a few months with general progress plus constantly working on my form. Already from my last workout I concentrated on form a ton and the 170 felt like 135 lbs during the press. I just ran out of steam at 9 reps Lol.

SplitQuick
02-18-2011, 11:52 AM
Weight : 201
Day 20

Cycle 2 Wave 1

2/18/2011

Squat
5x45
5x115
5x145
3x175
5x215
5x230
10x245 - Had at least 3 more reps in the tank, not sure why I shut it down... it's like I've got a mental block about >10 reps. haha

5x10 @ 145 lbs

Hanging Leg Raises
5x10 @ BW

Barbell Curls
8x45
8x65
8x85
8x100

fooz
02-18-2011, 03:19 PM
Squats look nice bro, looking way to easy for you. Make that 275!

killxswitch
02-18-2011, 11:54 PM
Nice squatting volume. Go for that set of 12 next time!

SplitQuick
02-21-2011, 11:56 AM
Hey guys thanks for the squattin comments. This routine is really making me push myself on that last set. Can't wait for my squat to start getting really challenging so I can see where my true squat weight is

SplitQuick
02-21-2011, 12:01 PM
Weight: 205? Need to recheck this

Day 21 - Cycle 2 Wave 2
Mo - 2/21/2011

Overhead Press
5x50
5x65
3x75
3x100
3x110
9x115

5x10 @ 65 lbs

Chin ups
1x5
1x4
1x3
2x2

Was really pressed for time today, my assistance and chins all got about 30 seconds rest between then... had some insane pump in my tris from such a short break between the 5x10 sets... didn't affect my OHP assistance much but my chins took a bad hit

killxswitch
02-21-2011, 12:38 PM
I like having short breaks between sets for the sake of intensity but I can see how on a higher volume program it would get to you. Nice job nonetheless.

SplitQuick
02-22-2011, 11:32 AM
I like having short breaks between sets for the sake of intensity but I can see how on a higher volume program it would get to you. Nice job nonetheless.

Hey thanks killx, yeah I normally do about 1 minute between my assistance exercises/sets, sometimes a minute and a half, but that 30 second mark is just too soon for me and really kills me haha. Funny how much of a difference 30 seconds can make!

SplitQuick
02-22-2011, 11:35 AM
Weight: 204

Day 22 - Cycle 2 Wave 2
Tu - 2/22/2011

Deadlift
5x150
5x185
3x220
3x295
3x315
7x330 - Had another maybe 2 reps. I gotta stop shutting this last core set down early and really give it everything.

5x10 @ 185 lbs

Hanging Leg Raises
5x10 @ BW

killxswitch
02-22-2011, 08:10 PM
It's funny, after our little conversation about rest I had to increase my rest time this past session.

Does 5/3/1 call for you to go absolutely all-out to failure? If so what do you think it is causing you to stop too early? DL weight is still going up nicely.

Meat_Head
02-23-2011, 08:13 AM
High rep DL's are painful! I find myself stopping when I can no longer tolerate the pain and/or if I'm breathing too heavy, even if I have a rep or two left. Is it the same for you quick?

SplitQuick
02-24-2011, 11:32 AM
It's funny, after our little conversation about rest I had to increase my rest time this past session.

Does 5/3/1 call for you to go absolutely all-out to failure? If so what do you think it is causing you to stop too early? DL weight is still going up nicely.

Haha, maybe you were thinking about it too much :)

The all-out to failure is only the last core set of the main lift each day. And me stopping early is just a mental block that I need to overcome. I start to feel a little strain in my muscles and know I have a few more reps left and just shut it down, but then again, I don't think it's a horrible thing because we have to remember we're training for the long run not for today :indian:


High rep DL's are painful! I find myself stopping when I can no longer tolerate the pain and/or if I'm breathing too heavy, even if I have a rep or two left. Is it the same for you quick?

Hey Meat, I don't think it's really the pain, as the only pain I get from DLs is after each set I can't stand up straight for about 10 seconds, LOL! I DO think you might be on target with the breathing though. For DLs I don't touch n go, I reset after each rep and take a big breath, and yes by about the 7th/8th rep I'm breathing like I ran a mile on the heavy sets lol

SplitQuick
02-24-2011, 11:35 AM
Day 24 - Cycle 2 Wave 2
Th - 2/24/2011

Bench Press
5x45
5x80
5x100
3x120
3x160
3x170
8x180 - Nailed this. Weight felt like 135. Coulda had 9 reps but my spotter grabbed the bar when I was grinding out the 9th rep :(

5x10 @ 100 lbs

Weighted Dips
5x5 @ +25 lbs

fooz
02-24-2011, 12:07 PM
bench is looking good! progressing nicely my man

killxswitch
02-24-2011, 12:35 PM
When your spotter does that you gotta reach back and punch him in the nuts! Seriously though, nice work. I love it when I'm doing my first work set and it feels like a warm up still.

SplitQuick
02-25-2011, 12:33 PM
bench is looking good! progressing nicely my man

Thanks fooz! Every session I feel like my form is getting better and better.


When your spotter does that you gotta reach back and punch him in the nuts! Seriously though, nice work. I love it when I'm doing my first work set and it feels like a warm up still.

Lol killxswitch, the problem really was my 2 workout buddies are on a business trip so I had to ask the guy at the counter for a spot. I told him not to grab the bar unless I said spot or it was on my throat but he grabbed it anyway even though the bar was still moving. My workout partners never touch the bar unless you ask or it starts going back down. And yeah, when your top sets feel light you know it's a good day :)

SplitQuick
02-25-2011, 12:39 PM
Fr - 2/25/2011 Cycle 2 Wave 2

Squats
5x115
5x145
3x175
3x230
3x245
10x260 - Just tore this up. I probably had another 2-3 reps but I shoveled my entire driveway this morning and my lower back was sore from it so I said to myself before the set "Get at least 5, get 7-8 and your a monster, if you somehow get 9-10 then just effin rack it" So when I hit 10 I just racked it. Still really happy with this. Also had a coach compliment my depth and form lol. Parallel plus or bust baby!

5x10 @ 145 lbs

Barbell Curls
8x45
8x65
8x85
8x100

fooz
02-25-2011, 02:18 PM
ahhh the barbell curl days... good times. great squatting man, seems like you suprised the **** outta yourself. 275 is calling your name. it's always a great feeling when your coach compliments you on something. might I ask how old you are and what sport your playing?

killxswitch
02-25-2011, 04:24 PM
That last set of squats is just loco man. How's that lower back pump treating you?

SplitQuick
02-28-2011, 07:52 AM
ahhh the barbell curl days... good times. great squatting man, seems like you suprised the **** outta yourself. 275 is calling your name. it's always a great feeling when your coach compliments you on something. might I ask how old you are and what sport your playing?

Lol that's why I was laughing. I don't have a coach :P I'm 27 but I just have a membership at a college gym... sometimes there's a few coaches lifting in there and one took a liking to my squats haha.


That last set of squats is just loco man. How's that lower back pump treating you?

Thanks killxswitch, I don't get much lower back soreness/tightness, it's mostly my quads/hamstrings. I thought I would from the shoveling but it was fine about 20 minutes after lifting. I went to the cavs game sunday and going up and down the stairs to get a drink/take a piss was brutal. I musta looked like a 90 year old man going up and down the steps with my quad soreness haha

SplitQuick
02-28-2011, 11:19 AM
Weight: 208 (Gonna have to cut a little soon!)

Mo - 2/28/2011 - Cycle 2 Wave 3

Overhead Press
5x50
5x65
3x75
5x95
3x110
8x120 - Easy stuff. First 5 reps felt like a feather

5x10 @ 65 lbs

Chin ups
1x5 @ BW
1x4 @ BW
3x3 @ BW

killxswitch
02-28-2011, 12:36 PM
You've been on a roll lately. Pretty soon you'll be pressing the wagon wheels overhead for reps.

fooz
02-28-2011, 02:04 PM
You've been on a roll lately. Pretty soon you'll be pressing the wagon wheels overhead for reps.

hahah i agree man. Really great progress. Oh and screw cutting. bulk for life son

SplitQuick
03-01-2011, 12:05 PM
Thanks for the comments guys, appreciate the motivation!

Tu - 3/1/2011 - Cycle 2 Wave 3

Deadlift
5x150
5x185
3x220
5x275
3x315
5x350 - Used a fat bar for deadlifts today and it really humbled my grip. Was very surprised. By the 5th rep it was slipping so I had to shut it down. No biggie though, this was at least 1 rep so I'll take 5 anyday!

5x10 @ 185 lbs

Weighted Sit-ups
2x10 + 10 lbs
2x10 + 15 lbs
1x10 + 25 lbs

killxswitch
03-02-2011, 09:32 AM
How fat was the bar? My grip sucks with a normal bar so a fat bar would destroy me, ha. Good work. Ugh just reading "weighted sit-ups" makes me want to barf.

SplitQuick
03-03-2011, 01:11 PM
How fat was the bar? My grip sucks with a normal bar so a fat bar would destroy me, ha. Good work. Ugh just reading "weighted sit-ups" makes me want to barf.

It wasn't a true fat bar the ones that guys can't even get their hands halfway around.. it's a little bigger than a normal where I can just get my finger and thumb to touch. It also has no flex though so it felt like I was picking up stacks of concrete haha. And yeah believe me, eating afterwards was a workout in itself after those weighted barfups Lol.

SplitQuick
03-03-2011, 01:13 PM
Th - 3/3/11 Cycle 2 Wave 3

Bench Press
5x50
5x80
5x100
3x120
5x150
3x170
6x190 - Was really surprised with this. I felt like ass today and got 5 hours of sleep last night. The 150 and 170 felt like 190, and the 190 felt like 205 haha. But it didn't affect me much and the reps came pretty easy surprisingly.

5x10 @ 100 lbs

Chin ups
1x4
2x3
2x2

SplitQuick
03-04-2011, 04:52 PM
Weight: 206

Fr - 3/4/2011 Cycle 2 Wave 3

Squat
5x115
5x145
3x175
5x215
3x245
7x275 - 245 felt pretty good but this set rocked. I was gonna go to 5 but I didn't really start to get exhausted in my legs until 6 so I figured why not kick my ass a little and pushed for 7.

5x10 @ 145 lbs - been 3-5 second pausing in the hole on my last set on these lately. It's been toasting me.

Weighted Sit ups
2x10 + 10 lbs
2x10 + 15 lbs
1x10 + 25 lbs

Barbell Curls
8x45
8x65
8x85
8x100

fooz
03-05-2011, 08:52 AM
barbell curls woooooo!! nice squattin tho bro 275x7 is solid! nice to see your progressing in all your lifts man

killxswitch
03-05-2011, 09:50 AM
Nice squatting. Looks like you're not cutting your reps off too early anymore.

SplitQuick
03-07-2011, 11:55 AM
barbell curls woooooo!! nice squattin tho bro 275x7 is solid! nice to see your progressing in all your lifts man

Thanks fooz, yeah it seems like all my lifts are rising again, it's a good feeling!


Nice squatting. Looks like you're not cutting your reps off too early anymore.

Thx kill, I'm definitely tryin to push a little harder on those last sets!

SplitQuick
03-07-2011, 11:56 AM
Mo - 3/7/2011 - Cycle 2 Wave 4

DELOAD WEEK

Overhead Press
5x50
5x65
3x75
5x75
5x85
5x90

5x10 @ 65 lbs

Chin Ups
1x4
5x3

killxswitch
03-07-2011, 09:11 PM
Nice, uh, deloads. Ha ha I never know what to say in response to a DE day. Way to stick to the program...? In fairness it is cool that 90 lbs overhead is a DE lift for you.

SplitQuick
03-09-2011, 12:30 PM
Nice, uh, deloads. Ha ha I never know what to say in response to a DE day. Way to stick to the program...? In fairness it is cool that 90 lbs overhead is a DE lift for you.

Lol thanks kill yeah i'm the same way, it's like... hey great job... deloading... lol. But yeah my workout partner does 95 for his top set on OHP so he always calls me an ass when I point out 90 is my deload weight :P

SplitQuick
03-09-2011, 12:31 PM
We - 3/9/2011 - Cycle 2 Wave 4

DELOAD WEEK

Deadlift
5x150
5x185
3x220
5x220
5x240
5x260

5x10 @ 185 lbs

Weighted Sit ups
2x10 + 10 lbs
2x10 + 15 lbs
1x10 + 25 lbs

Kiff
03-09-2011, 01:32 PM
Looking real solid in here mate.

SplitQuick
03-10-2011, 11:45 AM
Looking real solid in here mate.

Thanks Kiff, appreciate it!

SplitQuick
03-10-2011, 11:46 AM
Th - 3/10/2011 - Cycle 2 Wave 4

DELOAD WEEK

Bench Press
5x80
5x100
3x120
5x120
5x130
5x140

5x10 @ 100 lbs

Weighted Dips
5x5 @ +25 lbs

fooz
03-10-2011, 11:47 AM
how do you like the 5/3/1 Split? I'm thinking about starting that up right after break.

killxswitch
03-10-2011, 11:51 AM
Yea yeah deloading like a boss! :)

SplitQuick
03-14-2011, 11:43 AM
how do you like the 5/3/1 Split? I'm thinking about starting that up right after break.

Hey Fooz. Really liking the 5/3/1 routine... I think i've made the most muscular gain following this routine than any other time ive spent in the gym but then it's probably just me sticking to it religiously haha

SplitQuick
03-14-2011, 11:44 AM
Update from Friday

Fr - 3/11/2011 - Cycle 2 Wave 4

DELOAD Week

Squat
5x115
5x145
3x175
5x175
5x190
5x200

5x10 @ 145 lbs

Hanging Leg Raises
5x10 @ BW

Barbell Curls
8x45
8x65
8x85
8x100

SplitQuick
03-14-2011, 11:46 AM
Weight: 208

Mo - 3/14/2011 - Cycle 3 Wave 1

Overhead Press
5x55
5x70
3x85
5x105
5x110
10x115 - Easy stuff... the weight actually felt a little heavy but that didn't stop the reps from coming easy...

5x10 @ 70 lbs

Chin ups
1x5
3x4
1x2
1x3

fooz
03-14-2011, 05:05 PM
Lookin good Split! Just started it today - and man it's awesome! I feel like i'm really gunna stick to this workout. Can you go as many reps as you want even on deloading week on the last set?

killxswitch
03-14-2011, 06:25 PM
Nice heavy overhead work Split.

SplitQuick
03-15-2011, 06:24 AM
Lookin good Split! Just started it today - and man it's awesome! I feel like i'm really gunna stick to this workout. Can you go as many reps as you want even on deloading week on the last set?

Nope deload is just that... deload. You're supposed to still do the assistance and you don't deload that but the working sets are just a straight 5/5/5 with no max efforts.

You doing the BBB setup or another variation? I liked the triumvirate (sp?) but I really love the main lifts and BBB just hammers the hell out of em... so while most might find this routine boring I find it really engaging.

SplitQuick
03-15-2011, 06:25 AM
Nice heavy overhead work Split.

thx kill! i been super busy and post at work, hopefully I can find some time today to prowl through some journals and see how you guys been doin!

fooz
03-15-2011, 07:50 AM
Nope deload is just that... deload. You're supposed to still do the assistance and you don't deload that but the working sets are just a straight 5/5/5 with no max efforts.

You doing the BBB setup or another variation? I liked the triumvirate (sp?) but I really love the main lifts and BBB just hammers the hell out of em... so while most might find this routine boring I find it really engaging.

Yeah i'm doing the triumvirate. I could've sworn you could do more on the 5 days on your last set... maybe not. I didn't find the workout boring at all. It kicked my ass - even the assistance work with the 5x15

SplitQuick
03-15-2011, 11:33 AM
Yeah i'm doing the triumvirate. I could've sworn you could do more on the 5 days on your last set... maybe not. I didn't find the workout boring at all. It kicked my ass - even the assistance work with the 5x15

Lol that's the funniest part. The BBB assistance kicks my ass WAY more than the warmups and core sets do. Those are just taxing, the 5x10 is where I look like I jumped into a pool.

Maybe after a few stallouts I'll switch over to triumvirate, but hopefully that's not for a loooong time :)

SplitQuick
03-15-2011, 11:37 AM
Tu - 3/15/2011 - Cycle 3 Wave 1

Deadlift
5x150
5x190
3x225
5x285
5x300
8x320 - Shut this down at 8... my hands thanked me. Was using a really "scored" bar and it really cuts into your hands. I can't even pick up my milk without my hands hurting haha. Either way though, the intensity was there.

5x10 @ 190 lbs

Hanging Leg Raises
5x10

killxswitch
03-15-2011, 12:06 PM
Nice heavy work on the deads. Time to chalk up on those suckers. I'm sure you were thrilled to do another 5 reps after 320 x 8.

SplitQuick
03-15-2011, 02:30 PM
Nice heavy work on the deads. Time to chalk up on those suckers. I'm sure you were thrilled to do another 5 reps after 320 x 8.

Thx kill, and oh I definitely chalk it up! Anything over about 300 I usually chalk for. I try to stay double-overhand to about 270 but I usually start to lose grip on the 3rd or 4th rep like that at that weight.

And lol yeah my hands were killing me... that's not another 5 reps... the 5x10 is 1x10 + 1x10 + 1x10 + 1x10 + 1x10 @ 190 lbs. with about 30 seconds rest. lol I just need to pick one of the bars I like on dead day lol. I've found 2 there I hate

killxswitch
03-15-2011, 02:53 PM
Yeah I meant 50 reps, big difference eh?

Before I got my equipment for home I went to LA Fitness and the bars there were great. Then I moved to Lifestyle Fitness without taking a good look first because it was cheaper and man the knurling on the bars was like gripping a cheese grater. Absolutely horrible.

SplitQuick
03-15-2011, 03:09 PM
Yeah I meant 50 reps, big difference eh?

Before I got my equipment for home I went to LA Fitness and the bars there were great. Then I moved to Lifestyle Fitness without taking a good look first because it was cheaper and man the knurling on the bars was like gripping a cheese grater. Absolutely horrible.

haha yeah and man the cheese grater comment literally made my fingers pulse. lol. I don't know if I could work out as steady at home... I feel like it'd be easy to skip, but then, I guess habit is habit regardless of where you formed it. :indian:

killxswitch
03-15-2011, 04:20 PM
For me it's actually easier. If I have to get into gym clothes, drive to the gym, lock my stuff in a locker, deal with an mp3 player, worry about where I left my logbook or if I'll get in trouble for chalk, etc, it is easier to say screw it I'm not going. Whereas it's easy if everything is ready to go downstairs. Just depends on preference. I am married with a kid so my hours for working out are probably a lot more limited than yours.

SplitQuick
03-17-2011, 12:16 PM
Th - 3/17/2011 - Cycle 3 Wave 1

Bench Press
5x45
5x85
5x105
3x125
5x155
5x165
9x175

5x10 @ 105 lbs

Weighted Dips
5x5 +30 lbs

Farmers Walks
60 lbs per hand @ 45 seconds walking
70 lbs per hand @ 45 seconds walking

Pinch grip holds
45 lb plate per hand - 3 sets of 20 second holds

SplitQuick
03-18-2011, 12:55 PM
Weight: 205
Fr - 3/18/2011 - Cycle 3 Wave 1

Squat
5x120
5x150
3x180
5x225
5x240
12x255 - 240 actually felt pretty heavy so I was a little pissed but then the 255 felt light as hell. I had to double check the weights after I racked it. I felt like I could have done 20 of these. I only shut it down at 12 because my arms were going numb from the bar haha. Set felt awesome.

5x10 @ 150 lbs

Hanging Leg Raises
5x10 BW

Barbell Curls
8x45
8x65
8x85
8x105

killxswitch
03-18-2011, 08:20 PM
It's weird when that happens, a heavier warmup feels stupid heavy, but then the work set(s) feel light somehow. Nice job on 12 reps.

SplitQuick
03-21-2011, 11:29 AM
It's weird when that happens, a heavier warmup feels stupid heavy, but then the work set(s) feel light somehow. Nice job on 12 reps.

Hey thanks kill! And yeah it's gotta just be a mental thing... wish I could always convince myself any weight was light :)

SplitQuick
03-21-2011, 11:31 AM
Mo - 3/21/2011 - Cycle 3 Wave 2

Overhead Press
5x55
5x70
3x85
3x110
3x115
8x125 - Destroyed this set. Haven't had any shoulder pain in over a month also.

5x10 @ 70 lbs

Chin Ups
2x5 BW
1x4 BW
2x3 BW

fooz
03-21-2011, 03:10 PM
You might want to change up that 1RM on that OHP brother. Your killing that weight! Nice 125x8!

killxswitch
03-21-2011, 04:34 PM
Nice and strong on the OHPs.

SplitQuick
03-22-2011, 12:25 PM
You might want to change up that 1RM on that OHP brother. Your killing that weight! Nice 125x8!

Haha thanks Fooz! I was thinking about bumping it up 10 again after this cycle instead of 5. I can still remember when I tweaked my wrist a loooong time ago trying to OHP 115!


Nice and strong on the OHPs.

Thx kill!

SplitQuick
03-22-2011, 12:29 PM
Tu - 3/22/2011 - Cycle 3 Wave 2

Deadlift
5x150
5x190
3x225
3x300
3x320
6x340 - Was barely getting warmed up at 6 but my hand was killing me... so 6 it is. Still happy with it, every rep felt like 135 lbs. Really happy with how light all these felt today.

5x10 @ 190 lbs

Hanging Leg Raises
5x10 BW

fooz
03-22-2011, 01:33 PM
dude big deadlifts man! my grip is gettin pretty good again... i'll be right behind you soon :evil:

killxswitch
03-22-2011, 01:53 PM
Weight: 205
Fr - 3/18/2011 - Cycle 3 Wave 1

Squat
5x120
5x150
3x180
5x225
5x240
12x255 - 240 actually felt pretty heavy so I was a little pissed but then the 255 felt light as hell. I had to double check the weights after I racked it. I felt like I could have done 20 of these. I only shut it down at 12 because my arms were going numb from the bar haha. Set felt awesome.



Mo - 3/21/2011 - Cycle 3 Wave 2

Overhead Press
5x55
5x70
3x85
3x110
3x115
8x125 - Destroyed this set. Haven't had any shoulder pain in over a month also.

5x10 @ 70 lbs

Chin Ups
2x5 BW
1x4 BW
2x3 BW


Tu - 3/22/2011 - Cycle 3 Wave 2

Deadlift
5x150
5x190
3x225
3x300
3x320
6x340 - Was barely getting warmed up at 6 but my hand was killing me... so 6 it is. Still happy with it, every rep felt like 135 lbs. Really happy with how light all these felt today.

5x10 @ 190 lbs

Hanging Leg Raises
5x10 BW

ROIDZ :)

SplitQuick
03-24-2011, 11:45 AM
dude big deadlifts man! my grip is gettin pretty good again... i'll be right behind you soon :evil:

Yeah it's makin me nervous.. I'm gonna have to either really start workin my deads or beat you in bench soon. lol


ROIDZ :)

Haha now if people in person would start thinking I LOOK like I took roids :) lol :clown:

SplitQuick
03-24-2011, 11:46 AM
Th -
3/24/2011 - Cycle 3 Wave 2

Bench Press
5x45
5x85
5x105
3x125
3x165
3x175
8x185 - Again... felt really easy. The 165/175/185 all about felt the same. The first 6 reps I felt like I could have done speed reps hehe

5x10 @ 105 lbs

Weighted Dips
5x5 +30 lbs

KIBBLES N BITS
03-24-2011, 12:06 PM
Looks like the 5/3/1 is treating you well. I see a whole bunch of solid workouts happening. Good work man!

I'm on 5/3/1 myself, I've been doing it since Sept. 2010 and just reset my maxes two weeks ago. It's really a great long term program, it'll be cool to see your progress over the months.

Keep at it bro!

SplitQuick
03-25-2011, 12:50 PM
Looks like the 5/3/1 is treating you well. I see a whole bunch of solid workouts happening. Good work man!

I'm on 5/3/1 myself, I've been doing it since Sept. 2010 and just reset my maxes two weeks ago. It's really a great long term program, it'll be cool to see your progress over the months.

Keep at it bro!

Hey KNB, thanks for the positive comments, appreciate it! And yeah 5/3/1 has been the best routine I've tried so far (not that i've tried many hah)

SplitQuick
03-25-2011, 12:54 PM
Fr - 3/25/2011 - Cycle 3 Wave 2

Squat
5x120
5x150
3x185
3x240
3x255
10x270 - Was concentrating really hard on form today, but this was a little too easy. Probably could have gotten 2 more at least. Again... the 240/255/270 all felt the same. Feelin good!

5x10 @ 150 lbs

Hanging Leg Raises
5x10 BW

Barbell Curls
8x45
8x65
8x85
8x105

fooz
03-25-2011, 02:23 PM
up that squat 1RM bro!! your straight killing it! Your bench is getting up there man. well done in here!

SplitQuick
03-28-2011, 12:07 PM
up that squat 1RM bro!! your straight killing it! Your bench is getting up there man. well done in here!

Yeah at how easy it is it's real tempting to just bump 20 or so pounds for next cycle but I'll probably just stick with the +5 for upper/+10 for lower and try to ride it out as long as possible.

SplitQuick
03-28-2011, 12:08 PM
Mo - 3/28/2011 - Cycle 3 Wave 3

Overhead Press
5x55
5x70
3x85
5x105
3x115
7x130 - Was tempting to just throw the wagon wheels on since I know I coulda got 6 or so reps with it but I'll just ride out the program as listed... hehe. This still felt a little underchallenging. Can't wait to get to 145 or so for reps.

5x10 @ 70 lbs

Chin ups
1x5
2x4
2x3

fooz
03-28-2011, 02:36 PM
nice clean session of pressing bud. I suppose your right, we got plenty of time to lift and get the numbers up. How old are you again?

KIBBLES N BITS
03-28-2011, 03:06 PM
Solid Overhead pressing.

SplitQuick
03-29-2011, 12:26 PM
nice clean session of pressing bud. I suppose your right, we got plenty of time to lift and get the numbers up. How old are you again?

Yeah I just figure the more weight I bump each cycle means I'll stall out sooner. Although I've never had this much progress before so I may end up bumping a little more than the +5/+10 soon. I'm 27, well on my way to being an old man :)


Solid Overhead pressing.

Thx KNB!

SplitQuick
03-29-2011, 12:31 PM
Tu - 3/29/2011 - Cycle 3 Wave 3

Deadlift
5x150
5x190
3x225
5x285
3x320
5x360 - Definitely had a few more reps left in the tank. Was going through my routine in my head last night and kept telling myself I needed to get 5 so I shut it down when I nailed it.

5x10 @ 190 lbs - Never had these sets kick my ass so much... I think I was sweating enough for everyone in the gym. Deload week is gonna be a blessing next week.

Hanging Leg Raises
5x10 BW

killxswitch
03-29-2011, 12:39 PM
I think sticking with the program is a good idea. Nice work.

SplitQuick
03-31-2011, 11:54 AM
I think sticking with the program is a good idea. Nice work.

Yeah :) I've tried to rush gains in the past and it doesn't work for shit. lol. The only time I was gaining like crazy was the first few months of SS, but after that tailed off the gains were slow, and I'm ok with that, as long as I can see progress I'm not worried about how MUCH progress, as long as it's there :)

SplitQuick
03-31-2011, 11:58 AM
Th - 3/31/2011 - Cycle 3 Wave 3

Bench Press
5x45
5x85
5x105
3x125
5x155
3x175
5x195 - My back is still sore from deads on tuesday and it definitely affected my bench today. My arch was hard to hold and everything just felt a little off. I'll take 5 reps on the >1 day though... still satisfied.

5x10 @ 105 lbs

Weighted Dips
5x5 +30 lbs

fooz
03-31-2011, 12:04 PM
good work in here old man - i'm gunna hate deloading. 360 was suppose to be your single? and you smashed out 5? damn big guy!

killxswitch
03-31-2011, 01:01 PM
Your strength to weight ratio must be excellent, 25 dips with 30 lbs. hanging on you is impressive. I hate having a sore lower back on bench press. It seems like it shouldn't matter as much as it does.

SplitQuick
04-01-2011, 12:00 PM
good work in here old man - i'm gunna hate deloading. 360 was suppose to be your single? and you smashed out 5? damn big guy!

Hey thanks fooz :) This cycle caught up to me, I can't wait for deload next week before hitting it again... lemme know how your deads go when you get your chalk :)


Your strength to weight ratio must be excellent, 25 dips with 30 lbs. hanging on you is impressive. I hate having a sore lower back on bench press. It seems like it shouldn't matter as much as it does.

Thx kill :) For some reason weighted dips have always been decently easy for me, back a long time ago I was trying to test my 1RM weighted dip (dunno why... think I was bored and not doing a routine at the time) and I kept getting singles up to 80lbs and I shut it down at 80 cuz my shoulder was nagging me. I'm gonna keep bumping my dips 5lbs a month and see how long i can keep upping them on the 5x5

And yeah.. my back being sore just ruins my bench, when I get close to failure on the bench the first thing that happens is my mid/lower back starts to get pulled. I always figured it was me forcing such a high arch when I bench with my feet flat on the floor

SplitQuick
04-01-2011, 12:04 PM
Weight: 202
Fr - 4/1/2011 - Cycle 3 Wave 3

Squat
5x120
5x150
3x180
5x225
3x255
6x285 - This actually felt really light. Felt about the same as the 225 and 255 set, but this cycle just wore me out and I stopped it at 6. I coulda got another few reps but my form was starting to break down so I figured 6 with good form is better than 8-9 with bad form. Still really happy with how light the weight felt!

5x10 @ 150 lbs - roasted me again today... had to take a 3 min break after the 3rd set and it helped a ton... the 4th/5th set were cake after the longer rest.

Hanging Leg Raises
5x10 BW

Barbell Curls
8x45
8x65
8x85
8x105

SplitQuick
04-04-2011, 04:06 PM
Mo - 4/4/2011 Cycle 3 Wave 4

DELOAD WEEK

Overhead Press
5x55
5x70
3x85
5x85
5x90
5x95

5x10 @ 70 lbs

Chin Ups
1x5
4x4

Got bit by the bug.. was waiting for my buddies to finish their workout (I drive with them) and got sucked into tryin a PR on incline...
Incline Bench
5x45
5x115
3x165
1x185 - New PR... I haven't inclined in months and months... I actually think the most I put up a long time ago on incline was maybe 155? Either way, this felt like 135... was very easy. Just somethin to keep my spirits up on deload week. haha

killxswitch
04-04-2011, 08:29 PM
What a terrible deload session, you're not supposed to hit PRs during DE week! Ha ha, nice job. How much was the incline?

fooz
04-04-2011, 10:25 PM
My senior year I was benching 300 for a single and I thought I was tough dog. The next bench session I went for 315 to show off in front of everyone and I definitely ripped my pec/shoulder. That was May of '10 and I just started lifting again in feb of this year. All i'm saying is just be careful man! Don't let your ego get in your way. But anyway man, congrats on the PR!

SplitQuick
04-05-2011, 04:45 PM
What a terrible deload session, you're not supposed to hit PRs during DE week! Ha ha, nice job. How much was the incline?

haha thanks, yeah after sittin around for about 10 minutes and them telling me they have at least another 20 I figured I'd just jump on the incline and bust a few out. Everything felt so easy though so I just kept bumpin it. It's a non-adjustable incline, not sure of the angle but it's only a click or two back from military benches.


My senior year I was benching 300 for a single and I thought I was tough dog. The next bench session I went for 315 to show off in front of everyone and I definitely ripped my pec/shoulder. That was May of '10 and I just started lifting again in feb of this year. All i'm saying is just be careful man! Don't let your ego get in your way. But anyway man, congrats on the PR!

Yeah I'm always the first one to check my ego at the door. I just got bored, haha. I actually considered tryin 200 for a single since the 185 just flew up and felt pretty light but I wanna do a real max week after a few more months when I actually stall out on 5/3/1

SplitQuick
04-05-2011, 04:48 PM
Tu - 4/5/2011 - Cycle 3 Wave 4

DELOAD WEEK

Deadlifts
5x150
5x190
3x225
5x225
5x245
5x265 - Forgot my paper to tell me what my routine was supposed to be... so I just winged it and did the general program with some light weight.

5x10 @ 190 lbs

Hanging Leg Raises
5x10 BW

killxswitch
04-06-2011, 06:30 AM
You did almost 80 deadlifts in one workout.

SplitQuick
04-07-2011, 12:37 PM
You did almost 80 deadlifts in one workout.

haha yeah every deadlift session I try not to think about that until I'm done :clown:

SplitQuick
04-07-2011, 02:55 PM
Th - 4/7/2011 - Cycle 3 Wave 4

DELOAD WEEK

Bench Press
5x45
5x95
5x115
3x135
5x135
5x145
5x155

5x10 @ 105 lbs

Weighted Dips
5x5 +30 lbs

Farmers Walks
2 sets - 75 lbs per hand - walk for 45 seconds each set

SplitQuick
04-08-2011, 12:10 PM
Fr - 4/8/2011 - Cycle 3 Wave 4

DELOAD WEEK

Squat
5x135
5x150
5x185
3x185
5x195
5x210

5x10 @ 150 lbs

Hanging Leg Raises
5x10 BW

Barbell Curls
8x45
8x65
8x85
8x105


Glad deload week is over but man did i need it!

killxswitch
04-08-2011, 12:34 PM
I'm glad your deload week is over too it is boring as crap to read about. Just kidding. But seriously.

I like the farmers walks. I am working on some GPP ideas now that the weather is nicer and farmers may or may not play a role there. Your curls are getting big.

SplitQuick
04-11-2011, 11:46 AM
I'm glad your deload week is over too it is boring as crap to read about. Just kidding. But seriously.

I like the farmers walks. I am working on some GPP ideas now that the weather is nicer and farmers may or may not play a role there. Your curls are getting big.

Lol you're right about that! It's boring to do! haha

Yeah I usually throw farmers walks in every now and again when I get done way before my workout buddies. I'd say they give me more forearm pump than anything else I do haha

SplitQuick
04-11-2011, 11:48 AM
Mo - 4/11/2011 - Cycle 4 Wave 1

Overhead Press
5x60
5x75
3x90
5x110
5x120
8x125 - Everything felt a little heavy today. After 4 reps I was just fatigued whether it was 110 or 125... hopefully just an off day.

5x10 @ 75 lbs

Chin Ups
2x5
2x4
1x3
1x2

My chins are finally making some good progress... I'm almost to the point of being able to do a 5x5! haha

fooz
04-11-2011, 02:55 PM
Hey at least you did more than the 5 you were suppose to do... so your still making progress man. Lol, you can do alot more chinups then I can probably do hahah

SplitQuick
04-12-2011, 11:50 AM
Hey at least you did more than the 5 you were suppose to do... so your still making progress man. Lol, you can do alot more chinups then I can probably do hahah

Yeah the reps were still coming, I just felt generally tired/not with it yesterday. Gotta get in the right mindset! :evillaugh:

And yeah I really despise chins... i've been doing chins for almost 2 years now and still can't get a 5x5 but it's getting there! If I lost 10 lbs I'd probably be able to do em no problem but losing weight is for girls... :clown:

SplitQuick
04-12-2011, 11:53 AM
Tu - 4/12/2011 - Cycle 4 Wave 1

Deadlifts
5x155
5x195
3x235
5x290
5x310
9x330 - This is what I'm talkin about. Any lack of energy I had yesterday was gone today. This set did wear me out and I took way too long to do my assistance but these reps still felt great. The 290/310 felt pretty taxing so I was worried I was only going to get 7-8 reps on this but the 9 came pretty easy.

5x10 @ 195 lbs


Ran outta time... had to just throw in some type of ab
Sit ups
1x30

killxswitch
04-12-2011, 12:09 PM
82 deadlifts this session. Including 19 at 290 lbs or higher. I feel tired just reading about it. Hell of an effort.

SplitQuick
04-14-2011, 11:35 AM
82 deadlifts this session. Including 19 at 290 lbs or higher. I feel tired just reading about it. Hell of an effort.

Hey thanks kill :) The 5/5/>5 week seems to take more out of me than the 3/3/>3 and the 5/3/>1 weeks.

SplitQuick
04-14-2011, 11:37 AM
Th - 4/14/2011 - Cycle 4 Wave 1

Bench Press
5x45
5x90
5x110
3x130
5x165
5x175
8x185 - Really wanted 9 on this. The 8th rep I touched way too high on the chest and it took too much energy to straighten the bar path and still have enough left for another rep. If my form was locked in I think I would have gotten it... oh well.. I'll take 8. There's always next week.

5x10 @ 110 lbs

Weighted Dips
5x5 +35 lbs

SplitQuick
04-15-2011, 12:37 PM
Fr - 4/15/2011

Squat
5x135
5x155
3x185
5x230
5x245
10x260 - Happy with this. Had lots of intensity today so I'll take 10.

5x10 @ 155 lbs

Leg Raises
4x10 BW

Barbell Curls
8x45
8x65
8x85
7x110

killxswitch
04-15-2011, 01:14 PM
Some nice volume on those squats. I myself will be shooting for 240x20 tonight, hopefully I will feel your pain. No homo.

SplitQuick
04-18-2011, 12:28 PM
Some nice volume on those squats. I myself will be shooting for 240x20 tonight, hopefully I will feel your pain. No homo.

Hey thx Kill. I tried 20 reppers about a year ago, I think I tried it with 185 and got to 15 and stopped. 20 reppers for squats are no joke.

SplitQuick
04-18-2011, 12:31 PM
Mo - 4/18/2011

Cycle 4 Wave 2

Overhead Press
5x45
5x60
5x75
3x90
3x120
3x125
7x135 - Hell yeah! I was really wanting at least 5-6 on this but didn't really expect to get 7. Set felt awesome. 7th rep was a little slow to get past my head but locked out fast as hell. Really happy with this.

5x10 @ 75 lbs

Chin ups
5x5 BW - New PR! Finally got 5 sets of 5!! As long as I can keep up 5x5 I'll start weighting them in a few weeks.

Workout felt great today. Definitely ahead of schedule.

SplitQuick
04-19-2011, 12:34 PM
Tu - 4/19/2011 - Cycle 4 Wave 2

Deadlift
5x155
5x195
3x235
3x315
3x330
6x350 - Really wanted 7 on this but the 6th rep was too slow. The 7th would've just been a grinder... ah well... I'll take 6.

5x10 @ 195 lbs

Hanging Leg Raises
5x10 BW

killxswitch
04-19-2011, 01:05 PM
Way to get 5x5 on chins, and strong pulls on this most recent session. Looks like everything is going well for you right now.

fooz
04-19-2011, 08:24 PM
awesome overhead press bud. those numbers are really shooting up. but damn, i gotta catch up on your friggin deadlifts. good work!

SplitQuick
04-21-2011, 12:19 PM
Way to get 5x5 on chins, and strong pulls on this most recent session. Looks like everything is going well for you right now.

Hey thanks kill, looking back at my logs even a few months ago I could barely get 3/3/3/2/2 or so on chins so I was definitely happy to finally be able to pull a 5x5. Now if my bench would start moving again... :)


awesome overhead press bud. those numbers are really shooting up. but damn, i gotta catch up on your friggin deadlifts. good work!

Hey thanks fooz! I've been real happy with how quick my OHP is moving up, wish my bench would follow suit :) hehe

SplitQuick
04-21-2011, 12:23 PM
Th - 4/21/2011 - Cycle 4 Wave 2

Bench Press
5x45
5x90
5x110
3x130
3x175
3x185
5x195 - Shoulda had 6 on this. Kinda disappointed. All the weights felt really light today so I was sure I would get at least 6 possibly 7 but it just didn't happen :( Oh well. Always next week...

5x10 @ 110 lbs

Weighted Dips
5x5 +35 lbs - Last 2 sets were tough to lock out the last rep... these are usually pretty easy for me. Probably not eating enough. hehe

killxswitch
04-21-2011, 12:38 PM
Hey split I'm not in the best position to give you advice on moving your bench press up but I did hear a tip on a podcast recently. THis would go for any body part that is stuck. Try looking up pre-exhaustion. In your case it might be doing some dumbell flyes before bench. You would have to lower your benching weight for a bit but once you worked back up to that same weight in a pre-exhausted state your regular bench strength will probably have gone up too. Just a thought, I've never done this myself so take it for whatever it's worth.

fooz
04-21-2011, 01:11 PM
Don't see anything wrong with that workout at all man. Its 3x3 week and you pumped out 5 ... I think things are going well for you bro.

SplitQuick
04-22-2011, 01:58 PM
Hey split I'm not in the best position to give you advice on moving your bench press up but I did hear a tip on a podcast recently. THis would go for any body part that is stuck. Try looking up pre-exhaustion. In your case it might be doing some dumbell flyes before bench. You would have to lower your benching weight for a bit but once you worked back up to that same weight in a pre-exhausted state your regular bench strength will probably have gone up too. Just a thought, I've never done this myself so take it for whatever it's worth.

Hey thanks kill, my bench is still moving just not as fast as any of my other lifts even OHP so I was a little bummed but it's still going up so I can't really complain. When I stall out once or twice I may start switching it up to try to get it moving again.


Don't see anything wrong with that workout at all man. Its 3x3 week and you pumped out 5 ... I think things are going well for you bro.

Hey fooz, yeah I gotta try to stay positive, thanks for the comments :)

SplitQuick
04-22-2011, 02:00 PM
Fr - 4/22/2011 - Cycle 4 Wave 2

Squats
5x135
5x155
3x185
3x245
3x260
7x275 - GMed the last rep on this. Was tired and out of it today and wasn't staying as tight as I should have been. Gave it 100% but didn't give it 110%. Gotta stay focused! Still really happy with 7 though.

5x10 @ 155 lbs.

Hanging Leg Raises
5x10 BW

Barbell Curls
8x45
8x65
8x85
7x110 - All the reps came easy as hell then it just stopped halfway up on the 8th rep... oh well... not worried about BB curls lol

killxswitch
04-25-2011, 07:06 AM
Nice squats. All the volume you do on squats and deads would kill me.

SplitQuick
04-25-2011, 11:27 AM
Nice squats. All the volume you do on squats and deads would kill me.

hey thanks kill. The volume is definitely brutal, I just always pretend my next set is my last set lol.

SplitQuick
04-25-2011, 11:29 AM
Mo - 4/25/2011 - Cycle 4 Wave 3

Overhead Press
5x45
5x60
5x75
3x90
5x110
3x125
4x140 - Felt like I shoulda had another rep or two on this, but I'm happy with 4.

5x10 @ 75 lbs

Chin ups
5x5 BW - Nailed these again, think it was easier than last time.

fooz
04-25-2011, 03:37 PM
finally working with that 275 like you should've a month ago! Gettin' stronger and stronger after every workout bro... good things are comin your way

SplitQuick
04-26-2011, 11:47 AM
finally working with that 275 like you should've a month ago! Gettin' stronger and stronger after every workout bro... good things are comin your way

Thanks fooz, yeah at this rate it looks like I won't stall out for awhile... which is good... keeps me from havin to worry about it. haha

SplitQuick
04-26-2011, 11:50 AM
Tu - 4/26/2011 - Cycle 4 Wave 3

Deadlifts
5x155
5x195
3x235
5x290
3x330
5x370 - Wow this felt light today... the reps were easy and it literally felt like I was pulling about 275... had tons of energy today too. Every rep was flying off the floor and was really easy to lockout. Great workout.

5x10 @ 195 lbs

Hanging Leg Raises
4x10 BW - Ran outta time

killxswitch
04-26-2011, 12:26 PM
Nice job, sometimes warmup sets feel heavier than work sets. I don't get it but I like it. When do you plan to max out?

SplitQuick
04-28-2011, 11:43 AM
Nice job, sometimes warmup sets feel heavier than work sets. I don't get it but I like it. When do you plan to max out?

Hey kill, yeah I definitely like when the work sets feel light, then I know I'm gonna have a good day :)

Not sure when I'll max out for a true 1RM... probably not for awhile, at least until I stall out. Gonna keep ridin this program for reps as long as I can :)

SplitQuick
04-28-2011, 11:45 AM
Th - 4/28/2011 - Cycle 4 Wave 3

Bench Press
5x45
5x90
5x110
3x130
5x165
3x185
4x205 - These felt LIGHT. All the reps had good bar speed and felt about like 165. Great workout. I wanted at least 3 on this so 4 is definitely a great feeling.

5x10 @ 110 lbs.

Weighted Dips
5x5 +35 lbs - These were easy again today... Add +5 for next cycle

SplitQuick
04-29-2011, 12:50 PM
Fr - 4/29/2011 - Cycle 4 Wave 3

Squats
5x135
5x155
3x185
5x230
3x260
5x290 - Started having a lot of knee pain last night that carried over to today... not sure why... possibly deadlifts on tues? Either way... the squats didn't irritate it so I went for 5. Surprisingly these felt extremely light today... all the reps came easy and I definitely could have gotten a few more reps but I shut it down at 5 because I didn't wanna gamble with my knee pain... regardless... this has been a great week. Feelin good!

5x10 @ 155 lbs - Last set did 3 second pause in the hole for every rep.

Hanging Leg Raises
5x10 BW

Barbell Curls
8x45
8x65
8x85
8x110 - These were pretty easy today... gonna go ahead and bump +5 for next cycle...

SplitQuick
05-02-2011, 11:26 AM
Mo - 5/2/2011 - Cycle 4 Wave 4

DELOAD WEEK

Overhead Press
5x45
5x60
5x75
3x95
5x95
5x95
5x105

5x10 @ 75 lbs

Chin Ups
5x5 BW - Had to kip the last one... blah.

Feelin good, hopefully this week flies by so I can get back to the good stuff :)

hug dog
05-02-2011, 03:52 PM
Tu - 4/26/2011 - Cycle 4 Wave 3

Deadlifts
5x155
5x195
3x235
5x290
3x330
5x370 - Wow this felt light today... the reps were easy and it literally felt like I was pulling about 275... had tons of energy today too. Every rep was flying off the floor and was really easy to lockout. Great workout.

5x10 @ 195 lbs

Hanging Leg Raises
4x10 BW - Ran outta time


I love days like that. Deads can feel easy and great one day and the next week 225 can fell like 400. I bet you will be surprised when you max.

SplitQuick
05-03-2011, 12:04 PM
Hey hug, yeah those are my favorite days when deads or squats feel light. Makes me feel like I must have had a great night of sleep or something haha.

SplitQuick
05-03-2011, 12:06 PM
Tu - 5/3/2011 - Cycle 4 Wave 4

DELOAD WEEK

Deadlifts
5x155
5x195
3x235
5x235
5x255
5x275 - Workout felt good. Feeling like I didn't really need a deload this week but after such a great week last week i don't want to jinx anything :P

5x10 @ 195 lbs

Hanging Leg Raises
5x10 BW

SplitQuick
05-05-2011, 04:32 PM
Th - 5/5/2011 - Cycle 4 Wave 4

DELOAD WEEK

Bench Press
5x45
5x95
5x115
3x135
5x135
5x145
5x155

5x10 @ 110 lbs

Weighted Dips
5x5 +35 lbs - First set bugged my shoulder, gotta remember to lean forward a little more. Needed more stretching too.

2000m on rowing machine

Got done in about 25 minutes today, so I jumped on the rowing machine for a quick row. Good rest week so far. Everything felt pretty easy as it should.

fooz
05-06-2011, 07:27 AM
Ewwww deloading!! Haha jk bud ... you've been having some solid pulls... goodshit

SplitQuick
05-06-2011, 12:12 PM
Ewwww deloading!! Haha jk bud ... you've been having some solid pulls... goodshit

Hey fooz, yeah I hate deload week but I can't bring myself to skip it. Read too much about not skipping it. haha.

Yeah I've been pretty happy with my lifts lately :) Slow progress is still progress :)

SplitQuick
05-06-2011, 12:14 PM
Fr - 5/6/2011 - Cycle 4 Wave 4

DELOAD WEEK

Squat
5x125
5x155
3x185
5x185
5x200
5x215

5x10 @ 155 lbs - last set 3 second pause in the hole

Hanging Leg Raises
5x10 BW

Barbell Curls
8x45
8x65
8x85
8x110

Everything felt really easy today. Didn't have much trouble with the BB curls either. With as rested as I feel today even after working out I think next week is gonna be a great week.

SplitQuick
05-09-2011, 11:24 AM
Mo - 5/9/2011 - Cycle 5 Wave 1

Overhead Press
5x60
5x75
3x90
5x115
5x120
8x130 - The gym was installing new power racks today so there were no racks... had to clean the weight from the floor for each set. I thought it would hurt my reps but it didn't seem to. Besides having to clean every set, todays workout went great. Feelin good still!

5x10 @ 75 lbs

Chin Ups
5x5 BW - These are still doable but I doubt I'll be able to weight them for awhile still. Barely got the last rep of the last set... it was a grinder.

killxswitch
05-10-2011, 06:56 AM
Heh, extra clean practice, nice. Though I never do cleans or power cleans, I hate them. Nice job on the overhead presses. Are you going to keep doing as many BW chins as you can or will you drop down in reps and add some weight and try to work back up to 5x5?

SplitQuick
05-10-2011, 11:19 AM
Heh, extra clean practice, nice. Though I never do cleans or power cleans, I hate them. Nice job on the overhead presses. Are you going to keep doing as many BW chins as you can or will you drop down in reps and add some weight and try to work back up to 5x5?

Hey kill ! Yeah I used to do a lot of cleans but the bruising I was getting on my delts didn't seem worth it. Plus I don't really need to build that kind of explosiveness really. I don't participate in any sports so I think I can go without em. I was thinking about the chins dilemma yesterday. I think I'm gonna try to work up to eventually doing 5x6 and once I can do that probably start with +5 lbs and try to get my 5x5 again.

SplitQuick
05-10-2011, 11:21 AM
Tu - 5/10/2011 - Cycle 5 Wave 1

Deadlifts
5x160
5x200
3x240
5x300
5x320
8x340 - The weight felt appropriately challenging today... but I got all the reps I wanted so I'm happy. I say this after every deadlift/squat workout but I swear I don't think I've ever sweated that much in my life. haha.

5x10 @ 200 lbs

Hanging Leg Raises
5x10 BW

fooz
05-10-2011, 01:10 PM
8x340 damn man. I need to start catching up. Solid work! If you want to see sweat, come watch me lift hahahaha!

SplitQuick
05-12-2011, 12:24 PM
8x340 damn man. I need to start catching up. Solid work! If you want to see sweat, come watch me lift hahahaha!

hey thanks fooz! I'm sure you'll catch up soon enough...

I am the self-proclaimed king of sweating hahaha. I swear I lose 5 lbs every squat and deadlift workout. Lol

SplitQuick
05-12-2011, 12:27 PM
Th - 5/12/2011 - Cycle 5 Wave 1

Bench Press
5x45
5x90
5x110
3x135
5x165
5x180
8x190 - Damn this felt good. I always mentally beat myself down on bench day but today all the weights felt light and the reps were easy. The last 2 were a little slow and I might have been able to grind out one more but I only expected 7 so I shut it down at 8. Good times!

5x10 @ 110 lbs.

Weighted Dips
5x5 +40 lbs - These also felt REALLY easy today. Even the last set was no problem at all.

Was tempting to do a little more work today but I'm ahead of schedule so I gotta keep focus and keep pushing forward. Gotta keep reminding myself more work does not always equal more gains.

SplitQuick
05-13-2011, 02:53 PM
Fr - 5/13/2011 - Cycle 5 Wave 1

Squat
5x135
5x160
3x190
5x240
5x255
8x270 - Probably should of went for a few more reps on this. The weight felt fine and I still had a lot more left in me but lately I've been shutting it down once I get a few reps past the "required" number for the wave. Still making progress and seems like I'm a long way from stalling still though so I'll just keep pushing forward. Workout felt great.

5x10 @ 160 lbs.

Hanging Leg Raises
5x10 BW

Dumbbell Concentration Curls
8x25 each arm
8x35 each arm
8x45 each arm
4x55 each arm

All in all was a great week. Really looking forward to the "3" week next week. I'll finally be benching 200 for reps :) It's like this program was made to tempt peoples egos because I gotta admit it's been really hard to not do extra sets or try for a new PR on a good day. Gotta stick with it though!

SplitQuick
05-16-2011, 11:27 AM
Mo - 5/16/2011 - Cycle 5 Wave 2

Overhead Press
5x45
5x60
5x75
3x90
3x120
3x130
6x135 - Workout felt good today. Still have a lot of glute/ham soreness from friday squats but most of it is worked out already. Hope I'm sore-free for tomorrows deads...

5x10 @ 75 lbs.

Chin Ups
4x5
1x6 - Was able to grind out another rep on my last set today. Gonna try to add an extra rep to each set every week in reverse order until I'm finally doing 5x6.

SplitQuick
05-17-2011, 12:02 PM
Tu - 5/17/2011 - Cycle 5 Wave 2

Deadlifts
5x160
5x200
3x240
3x320
3x340
5x360 - Would have liked to get at least 6 on this to beat last cycles >1R but my knee was hurting again this morning. Didn't wanna stress it too much. Hopefully this knee pain goes away permanently or i'm gonna have to take a week off deads. Either way, set felt awesome. Had no knee pain during, but some after that went away during the assistance.

5x10 @ 200 lbs.

Hanging Leg Raises
5x10 BW

SplitQuick
05-19-2011, 11:22 AM
Th - 5/19/2011 - Cycle 5 Wave 2

Bench Press
5x45
5x90
5x110
3x135
3x180
3x190
5x200 - This set felt great. I definitely could have gotten another rep or two but my goal was 5 so I racked it when I hit it. Reps were smooth. Last 2 reps were a little slow but still easy and smooth.

5x10 @ 110 lbs.

Weighted Dips
5x5 +40 lbs. - This was really easy again today. Will definitely move this up +5 next cycle.

fooz
05-19-2011, 12:58 PM
Your bench keeps goin' up and up.... i better watch out :P

SplitQuick
05-20-2011, 12:34 PM
Your bench keeps goin' up and up.... i better watch out :P

Haha yeah... the only way I think you'd have to be worried is if you broke both your arms and couldn't lift for a year. Then, MAYBE I would catch up. Haha.

SplitQuick
05-20-2011, 12:37 PM
Fr - 5/20/2011 - Cycle 5 Wave 2

Squats
5x135
5x160
3x190
3x255
3x270
5x285 - My knee is still bugging me. It actually didn't hurt at all during squats or anything but during warmups I kept hearing a crunchy sound out of it on the way up every rep, so I wasn't even sure I was gonna try for 5 on my top set. I wasn't tired or fatigued at all which sucks because I felt like I could have done a set of 10. Not risking my knee though so 5 it is.

5x10 @ 160 lbs.

Hanging Leg Raises
5x10 BW

Barbell Curls
8x45
8x65
8x85
4x115
4x115

killxswitch
05-20-2011, 08:59 PM
I hate knee issues on squats. For a while I was getting lots of right knee pain after squats (never during). Eventually it just kind of went away but that knee is still not as flexible as my left one.

SplitQuick
05-23-2011, 11:10 AM
I hate knee issues on squats. For a while I was getting lots of right knee pain after squats (never during). Eventually it just kind of went away but that knee is still not as flexible as my left one.

Hey kill! Yeah my knee pain is from deads unfortunately. It's only when my knee is locked out and it feels more like a low knee/shin pain. It's mostly gone but I think Mchicia1 had a good point, I may be pulling too much up and not enough back during deadlifts. Still not sure how I'm gonna handle tomorrows deads...

SplitQuick
05-23-2011, 11:17 AM
Mo - 5/23/2011 - Cycle 5 Wave 3

Overhead Press
5x45
5x60
5x75
3x90
5x115
3x130
4x145 - Was a little nervous since i've never put up more than 135 on OHP but surprisingly the 145 felt pretty damn light. The 4 reps came pretty easy and I might have been able to get a 5th but the 4th rep I did a really slow negative and burned myself out. Really happy with 4 though!

5x10 @ 75 lbs.

Chin Ups
4x5
1x6

Wanted to add another rep to my 4th set today but I didn't rest very long between sets. The first 2 sets were a breeze though. At least these are getting A LOT easier.

SplitQuick
05-24-2011, 11:08 AM
Tu - 5/24/2011 - Cycle 5 Wave 3

Deadlifts
5x160
5x200
3x240
5x300
3x340
3x380 - Was really concerned about my knee today. It hasn't gotten any worse but it still hurts when I lock it out and put pressure on it. I took it slow with deadlifts today and tried to work on my form as Mchicia suggested. I may have been pulling too much "up" and not enough "back". Concentrated a lot on that today and had no knee pain during or after deads. I still took it cautious today and stopped at 3. I had another few reps in me but I'm satisfied with 3 on my >1 day!

1x10x160
4x10x200 - Messed up my first set. Was wondering why it felt like I was picking up the bar with no weight on it... then I realized I was doing 160 and not 200 :\ duh.

Hanging Leg Raises
5x10 BW

SplitQuick
05-26-2011, 12:16 PM
Th - 5/26/2011 - Cycle 5 Wave 3

Bench Press
5x45
5x90
5x110
3x135
5x165
3x190
3x210 - Workout felt good today, and all the weights including 210 felt really light so I was really happy about that. Unfortunately I tried for 4 reps and literally had it 90% done and just couldn't lock it out. I've never had my tris fail the lift but I was one damn inch from lockout and just couldn't get it. Would have loved to get 4 on this. Ah well... I'll take 3, it's still 2 above my >1 :)

5x10x110

Weighted Dips
5x5 +40 lbs

SplitQuick
05-27-2011, 11:45 AM
Fr - 5/27/2011 - Cycle 5 Wave 3

Squats
5x45
5x135
5x160
3x190
5x240
3x270
5x300 - Had tons of energy today. Top set was easy stuff. Workout felt awesome today. Looking forward to deload next week though so I can come back and hit it for cycle 6! :)

5x10x160

Hanging Leg Raises
5x10 BW

Barbell Curls
8x45
8x65
8x85
4x115
4x115

SplitQuick
05-31-2011, 06:49 AM
Mo - 5/30/2011 - Cycle 5 Wave 4

DELOAD WEEK

Overhead Press
5x45
5x60
5x75
3x95
5x95
5x100
5x105

5x10x75

Chin Ups
5x5 BW

SplitQuick
05-31-2011, 12:04 PM
Tu - 5/31/2011 - Cycle 5 Wave 4

DELOAD WEEK

Deadlifts
5x160
5x200
3x240
5x240
5x260
5x280

5x10x200

Hanging Leg Raises
5x10 BW

Good workout today. Deads and squats still kick my ass even on deload week but everything felt great. My knee pain is pretty much 100% gone.

SplitQuick
06-02-2011, 11:25 AM
Th - 6/2/2011 - Cycle 5 Wave 4

DELOAD WEEK

Bench Press
5x45
5x90
5x110
3x135
5x135
5x145
5x155

1x205
1x225 - I know I know... it's deload week... but I was feeling good today and wanted to do a quick single of 225 to gauge how many reps I feel like I could have gotten. It was pretty easy and I feel like I could have gotten at least 3 reps. Good workout, nice little attitude boost :)

5x10x110

Dips
5x5 +40 lbs - These were easier than they've ever been. Will bump to +45 for cycle 6

fooz
06-02-2011, 11:40 AM
hahaha little ego boost on deload week. i know how that is

SplitQuick
06-06-2011, 01:29 PM
Fr - 6/3/2011

DELOAD WEEK

Squats
5x135
5x160
5x190
3x190
5x205
5x215
5x225

5x10x160

Hanging Leg Raises
5x10 BW

Barbell Curls
8x45
8x65
8x85
4x115
4x115

SplitQuick
06-06-2011, 01:31 PM
Mo - 6/6/2011 - Cycle 6 Wave 1

Overhead Press
5x45
5x65
5x80
3x95
5x120
5x125
6x135 - Shoulda had more on this. All the working sets felt pretty heavy today...

5x10x80

Chin Ups
5x5 BW

SplitQuick
06-07-2011, 03:58 PM
Tu - 6/7/2011 - Cycle 6 Wave 1

Deadlifts
5x165
5x205
3x245
5x305
5x325
6x345 - Tough workout today. Got a much needed massage afterwards. Last 2 sets I just wasn't all there. Was only giving it 90%... gotta focus more.

5x10x205

Hanging Leg Raises
5x10 BW

SplitQuick
06-09-2011, 10:54 AM
Th - 6/9/2011 - Cycle 6 Wave 1

Bench Press
5x45
5x65
5x90
5x115
3x135
5x170
5x180
7x195 - Damn this felt good today. 170 and 180 felt a little on the heavy side but 195 felt like 155... rep speed was good. Last rep was a little slow but I felt like I could have gotten another slow grindy rep so I racked it with one left in the tank.

5x10x115

Weighted Dips
5x5 +45 lbs - These felt easier than the +40 lbs... may need to either up the reps or jump a little more weight.

SplitQuick
06-10-2011, 11:44 AM
Fr - 6/10/2011 - Cycle 6 Wave 1

Squats
5x135
5x165
3x195
5x245
5x260
7x280 - Brutal workout today but felt awesome. The 245/260/280 pretty much felt the same. Stopped with a rep or two left in the tank.

5x10x165

Hanging Leg Raises
5x10 BW

Barbell Curls
8x45
8x65
8x85
7x110 - Took 5 lbs off this to go back to 8's for a month and couldn't even hit 8... oh well.. not worried about BB curls so wherever these end up is fine...

SplitQuick
06-13-2011, 12:55 PM
Mo - 6/13/2011 - Cycle 6 Wave 2

Overhead Press
5x45
5x65
5x80
3x95
3x125
3x135
4x140 - Wasn't feeling it today. Didn't get much sleep this weekend and have just been out of it. I'll take the 4 reps :)

5x10x80

Chin Ups
5x5 BW

SplitQuick
06-16-2011, 01:39 PM
Tu - 6/14/2011 - Cycle 6 Wave 2

Deadlifts
5x165
5x205
3x245
3x325
3x345
4x365 - Workout went good. No knee pain.

5x10x205

Hanging Leg Raises
5x10 BW

SplitQuick
06-16-2011, 01:40 PM
Th - 6/16/2011 - Cycle 6 Wave 2

Bench Press
5x45
5x90
5x115
3x135
3x180
3x195
5x205 - Everything felt spot on today. Good bar speed. Feelin good!

5x10x115

Weighted Dips
5x5 +45 lbs - Easy stuff again

SplitQuick
06-17-2011, 11:16 AM
Fr - 6/17/2011 - Cycle 6 Wave 2

Squats
5x135
5x165
3x195
3x260
3x280
5x295 - Had tons of energy today. All reps were pretty easy and felt really good. Definitely had at least 2-3 more reps but I wanted 5 so I shut it down when I nailed it.

5x10x165

Hanging Leg Raises
5x10 BW

Barbell Curls
8x45
8x65
8x85
4x110
4x110

SplitQuick
06-20-2011, 12:00 PM
Mo - 6/20/2011 - Cycle 6 Wave 3

Overhead Press
5x45
5x65
5x80
3x95
5x120
3x135
3x150 - Good speed. Lift felt appropriately challenging. Nailed 3 reps. Really happy with this. New PR!

5x10x80

Chin Ups
5x5 BW

SplitQuick
06-21-2011, 04:30 PM
Tu - 6/21/2011 - Cycle 6 Wave 3

Deadlifts
5x165
5x205
3x245
5x305
3x345
2x385 - These felt really good. Had at least another rep or two in the tank but I felt a tweak in my back on the 2nd rep so I called it quits before I actually pulled something. The tweak went away about the 3rd set of assistance deads... Still really happy with the workout. Lovin deadlifts still!

5x10x205

Hanging Leg Raises
5x10 BW

Some buddies came into the gym and I did a few pissaround exercises while I was talkin with em
Reverse barbell curls
8x45
8x55
8x65

Dumbbell Curls
8x25's
8x35's
6x45's

Medicine Ball situps
1x10 +10 medicine ball

fooz
06-21-2011, 08:18 PM
Glad to hear your back is okay bro! Still nailin' those deads like usual!!

SplitQuick
06-23-2011, 03:56 PM
Hey Fooz. Yeah it was really only one day of back pain then it was 100% gone. I'm glad too cuz it didn't feel like a "normal" pulled muscle but it's gone now.

And thanks yeah deads are still my fav lift :)

SplitQuick
06-23-2011, 04:01 PM
Th - 6/23/2011 - Cycle 6 Wave 3

Bench Press
5x45
5x90
5x115
3x135
5x170
3x195
2x215 - Shoulda had 3 or 4 on this... got a major cramp in my back during the 2nd rep so I just racked it. Bumped my assistance up since they've been way too easy. Still felt pretty easy... but a lot better though

5x10x135

Weighted Dips
5x5 +45 lbs - The 5x10@135 made these a little harder but they were still doable and not too bad.

SplitQuick
06-24-2011, 01:22 PM
Fr - 6/24/2011 - Cycle 6 Wave 3

Squats
5x135
5x165
3x195
5x245
3x280
3x315 - Awesome workout today. Felt a little tired but 280 woke me right up. The reps for 315 were good speed and below parallel. Coulda had at least another 2 reps but 3 felt just right.

5x10x165

Hanging Leg Raises
5x10 BW

Barbell Curls
8x45
8x65
8x85
8x105

SplitQuick
07-05-2011, 11:53 AM
Ok big update, haven't posted in awhile.

I'll skip posting deload week. I did the deload routine as normal.

7/4/2011 - Cycle 7 Wave 1

Overhead Press
5x45
5x65
5x80
3x100
5x120
5x130
5x140 - Almost had 6 reps but just couldn't nail it. Ah well. still hit the 5.

5x10x80

Chin ups
5x5 BW


***************

7/5/2011 - Cycle 7 Wave 1

Deadlift
5x170
5x210
3x250
5x315
5x335
5x355 - Coulda grinded out a few more reps but gave it up at 5...

5x10x210

fooz
07-06-2011, 07:32 PM
is it true?!? have i passed you on the deadlifts? hahahah

SplitQuick
07-12-2011, 12:05 PM
haha i knew it would happen eventually fooz! lol

SplitQuick
07-12-2011, 12:07 PM
ok another big update, haven't had a chance to post it awhile. Been working A LOT.

7/7/2011 - Cycle 7 Wave 1

Bench Press
5x45
5x95
5x115
3x140
5x175
5x185
6x200

5x10x140

Weighted Dips
5x5 +50 lbs
__________________
7/8/2011 - Cycle 7 Wave 1

Squats
5x135
5x170
3x205
5x255
5x270
5x285

5x10x170

Leg Raises
5x5 BW

Barbell Curls
8x45
8x65
8x85
4x105
4x105

SplitQuick
07-12-2011, 12:08 PM
7/11/2011 - Cycle 7 Wave 2

Overhead Press
5x45
5x65
5x80
3x100
3x130
3x140
3x145

5x10x80

Chin Ups
5x5 BW

SplitQuick
07-12-2011, 12:08 PM
7/12/2011 - Cycle 7 Wave 2

Deadlifts
5x170
5x210
3x250
3x335
3x355
3x375

5x10x210

Leg Raises
5x10 BW

SplitQuick
07-20-2011, 12:59 PM
7/14/2011 - Cycle 7 Wave 2

Bench Press
5x45
5x95
5x115
3x140
3x185
3x200
4x210

5x10x140

Weighted Dips
5x5 +50 lbs

*************************

7/15/2011 - Cycle 7 Wave 2

Squats
5x135
5x170
3x205
3x270
3x285
3x305

5x10x170

Hanging Leg Raises
5x5

Barbell Curls
8x45
8x65
8x85
4x105
4x105

*******************

7/18/2011 - Cycle 7 Wave 3

Overhead Press
5x45
5x65
5x80
3x100
5x120
3x140
1x155

5x10x80

Chin Ups
5x5 BW

***************

7/19/2011 - Cycle 7 Wave 3

Deadlifts
5x170
5x210
3x250
5x315
3x355
2x395

5x10x210

Hanging Leg Raises
5x10 BW

fooz
08-20-2011, 10:41 PM
Hopefully your still hitting that gym man.... work can be a bitch.