HP's First Online Training Log

[HJP]

Friday 1st October 2010

Week One, First Cycle of 5/3/1, weights to nearest 2.5kg of percentages

Deadlift Day

Deadlift
157.5kg (347lbs) * 5
167.5kg (369lbs) * 5
177.5kg (391lbs) * 9 - Rep PR Was stoked with this! Was hoping for 8 but felt good so managed another extra. No bouncing off the bottom, just a slow controlled touch before exploding back up.

Raised Deadlifts (Used four mats from my gym, top of feet fairly close to bar)
120kg (264lbs) * 10
120kg (264lbs) * 10
100kg (220lbs) * 10
100kg (220lbs) * 10
100kg (220lbs) * 10 (felt like leaving after these as was toast but wanted to do a little upper back!)

DB Rows (Knee on Bench)
30kg's (66lbs) * 12
30kg's (66lbs) * 12
30kg's (66lbs) * 12
30kg's (66lbs) * 12

Was thinking I'd do more than this before I went in but after this I felt like my back was toast so called it a day. Had thought about doing some back extensions but flagged it, the raised deadlifts hit the lower back and hammys enough so decided to call it a day!

Pleased with the 9 at 177.5kg as works out to be estimated 230kg Deadlift max... No complaints here.

Rest up and stretch abit before some hill sprints tomorrow!

[HJP]

Saturday 2nd October

Thought I should record some conditioning work on here too!

Conditioning

Sprints - 10 reps of 30m (performing 10 press ups or 20 situps between each rep on the walk back)

Stair Hops - Just hopped single steps to the top of the stairs at my track, just one set per leg. Was going to do more but will slowly progress, was hard!

Sprints - 4 reps of 50m - walk back recovery

Happy with my pace! Done with my brother an another mate and was even with them!
Considering they have a bit of pace and I've put on muscle mass I was happy.
Will likely head along to some club nights later in the year at the track (used to be a sprinter)

Was going to do hill sprints buit the rain has made the hill way too slippery...

[HJP]

Sunday 3rd October

Week Two, First Cycle of 5/3/1, weights to nearest 2.5kg of percentages

Bench Press Day

Bench Press
92.5kg (203lbs) * 3
97.5kg (214lbs) * 3
102.5kg (225lbs) * 6 - Rep PR Was happy with this effort, no spotter, but the last few reps my right shoulder felt abit off. More rotator cuff stuff necessary!

Incline BB Bench
60kg (132lbs) * 12
60kg (132lbs) * 12
60kg (132lbs) * 9
60kg (132lbs) * 8

JM Press
40kg (88lbs) * 10
40kg (88lbs) * 10
40kg (88lbs) * 10
40kg (88lbs) * 10

DB Tris (Elbows Out)
40lbs (18kg's) * 12 <--Using weights that were in lbs
40lbs (18kg's) * 12
40lbs (18kg's) * 7
15kg's (33lbs) * 9

[HJP]

Monday 4th October

Week Two, First Cycle of 5/3/1, weights to nearest 2.5kg of percentages

Squats
145kg (319lbs) * 3
152.5kg (336lbs) * 3
162.5kg (358lbs) * 1 <---Not good, for some reason my back went weird at 152.5kg and even struggled there, but thought I'd crack on but piked out here. Was not happy. It had been sore from deadlift day till yesterday but thought it was okay now, discovered I mustn't have recovered properly. Oh well, lesson learned. Went hard on the core after BBB squats as was the core that stuffed me up.

90kg (198lbs) * 10
90kg (198lbs) * 10
90kg (198lbs) * 10
90kg (198lbs) * 10
90kg (198lbs) * 10

Back Extensions
24.5kg (54lbs) * 10
24.5kg (54lbs) * 10
24.5kg (54lbs) * 10
24.5kg (54lbs) * 10

Weighted Cable Crunch
66kg (132lbs) * 12
66kg (132lbs) * 12
66kg (132lbs) * 12
66kg (132lbs) * 12

Should be sweet to carry on next week with same max weight, just one of those days, probably should have waited till tomorrow to squat.

[cheeseburgler]

Just rest up the back and let it get all better before hitting it again, happens to me every once in a while as well.

[HJP]

Just rest up the back and let it get all better before hitting it again, happens to me every once in a while as well.

Cheers mate! I will rest it up before Deads!

Conditioning - 5th Oct

5 * 100m Ins/Outs (Sprints, focus on technique)

With a good warm up and warm down.

Can feel the legs from yesterday! Enjoying the resting now! Give the legs a break!

[HJP]

Wednesday 6th October - My 22nd Birthday

Week Two, First Cycle of 5/3/1, weights to nearest 2.5kg of percentages

Military Press - Standing
52.5kg (115lbs) * 3
55kg (121lbs) * 3
57.5kg (126lbs) * 4

DB Shoulder Press - Seated
28kg's (61lbs) * 7
28kg's (61lbs) * 6
28kg's (61lbs) * 5
28kg's (61lbs) * 4

SIngle Arm DB Press - Seated (Alternating Arms and grip)
20kg's (44lbs) * 5
14kg's (30lbs) * 12
14kg's (30lbs) * 11
14kg's (30lbs) * 12
14kg's (30lbs) * 12

Dips
BW * 20
BW * 20
+10kg (22lbs) * 7
+10kg (22lbs) * 9
BW * 10

Decent day! Shoulders gone now but felt good!

[Off Road]

I finally remembered to visit your journal. I like the efforts on the 5/3/1. It's such a great routine. I'll be checking back more often now that I have it bookmarked. Keep up the good effort.

[Coke]

Happy Birthday man...the efforts have been damn good.

[HJP]

@ Off Road - Cheers mate! I am really enjoying the routine, keeps things simple and allows freedom to do other things ya want to do aswel! Looking forward to having ya checking in mate!

@ CoCoa - Thanks mate! Was a good day! Cheers for the encouragement, good to have ya checking in!

[HJP]

Thursday 7th October

Conditioning (of sorts)
Did 35min of cycling on a stationary bike today for another experiment i am doing...

30min of this was a time trial, the first five was a warm-up.

This experiment will be good as basically get $100 of vouchers to do some hard cardio five times, only problem is that 2 of those five days are in 40 °C (104 °F). Oh well! Should be interesting!

[HJP]

Friday 8th October

Week Two, First Cycle of 5/3/1, weights to nearest 2.5kg of percentages - rounded to nearest 10kg for first two sets of deads today just in order to save taking things on an off constantly.

Deadlift
170kg (370lbs) * 3
180kg (396lbs) * 3
190kg (418lbs) * 6

Raised Deadlifts (4 Mats again)
120kg (264lbs) * 10
120kg (264lbs) * 10
120kg (264lbs) * 10
120kg (264lbs) * 10 (was going to do five sets but a tad short for time so stopped at four sets)

Single Arm DB Rows
32kg's (70lbs) * 12
32kg's (70lbs) * 12
32kg's (70lbs) * 12

Good day, wanted to one more exercise but oh well! Still got it done!

[StLRPh]

Happy birthday a little late, looks like deadlifts are right where they should be

[HJP]

Happy birthday a little late, looks like deadlifts are right where they should be

Cheers mate! I'm gunna leave squatting till Tuesday this week, bit more of a break for the back, and then I'll hope the body feels better than last week aye! I'm enjoying the 5/3/1!

[Off Road]

420 x 6 is strong stuff.

[HJP]

420 x 6 is strong stuff.

Thanks OR really enjoy the Deads aye! Feels good to pull heavy!!

Saturday 9th October

Week 3, First Cycle 5/3/1, weights to nearest 2.5kg of %'s

Bench Press
85kg (187lbs) * 5
97.5 kg (214lbs) * 3
110kg (242lbs) * 3

JM Press
40kg (88lbs) * 10
40kg (88lbs) * 12
40kg (88lbs) * 12
40kg (88lbs) * 12
40kg (88lbs) * 12

Flat DB Flies
40lbs (18kg) * 10
40lbs (18kg) * 10
40lbs (18kg) * 10

Press Ups - done straight after Flies
BW * 20
BW * 20
BW * 20

Pull Ups
BW * 8
BW * 8

Still felt the right shoulder a bit under the heavy barbell. Decent day!

[HJP]

Monday 11th October

Did some single arm shoulder stuff and rotator cuff stuff in the morning, as well as some reverse bench press with body weight. All to try stabilize shoulders.

In the avo I had more cycling, approx fifteen min max test!

Looking forward to squat day tomorrow!!

[HJP]

Tuesday 12th October

Week 3, First Cycle 5/3/1, weights to nearest 2.5kg of %'s

Squats
135kg (297lbs) * 5
152.5kg (336lbs) * 3
170kg (374lbs) * 2
170kg (374lbs) * 2 (Wanted to put that weight on my back for another set as is the heaviest I have done! Pretty happy after last weeks failure!!)

Goodmornings
80kg (176lbs) * 15
80kg (176lbs) * 15
80kg (176lbs) * 15
80kg (176lbs) * 15
80kg (176lbs) * 20

Box Jumps - Done in between first 3 Goodmorning sets
BW * 6
BW * 6
BW * 6

Step Ups
30kg (holding two 15kg plates) * 8 per leg
30kg (66lbs) * 8
30kg (66lbs) * 8

Glad with the day. Felt good to have the heavier weight on my back!

[StLRPh]

solid work on the squats and holy cow that's a lot of reps for GMs

[HJP]

solid work on the squats and holy cow that's a lot of reps for GMs

Cheers mate!! Yeah I like to go for volume with my GM's! Feel they've really helped my squat an dead aye!!

I know no one here probably knows about rugby but New Zealand just won the gold at the Commonwealth Games for the Rugby 7s!! So stoked!! Pretty much all good 7s teams play at the Commonwealth Games so it is mint for us to win it - for the FOURTH straight time!! Oh Yeah!!! An we beat the Australians in the final!!!

[HJP]

Wednesday 13th October

Military Press
47.5kg (104lbs) * 5
55kg (121lbs) * 3
62.5kg (137lbs) * 2 - Wanted more but the shoulders weren't keen

DB Shoulder Press - Seated
28kg's (61lbs) * 8
28kg's (61lbs) * 6
28kg's (61lbs) * 5 (1)

Single Arm DB Shoulder Presses
14kg (30lbs) * 12
14kg (30lbs) * 12
14kg (30lbs) * 12
14kg (30lbs) * 12

Dips
+10kg (22lbs) * 10
+10kg (22lbs) * 10
+10kg (22lbs) * 10
+10kg (22lbs) * 10

Finished with some rotator cuff exercises. Need to sort out the right shoulder for benching so going to try do these more regularly. Any other ideas? Its a pain at the front of the joint, within the joint.

[Off Road]

Dang, I'm falling behind in checking my friend's journals. Looking good in here. Keep going.

[HJP]

Friday 15th October 2010

Week 3, First Cycle 5/3/1

Deadlift
160kg (352lbs) * 5
180kg (396lbs) * 3
200kg (440lbs) * 3

Raised Deadlift (4 Matts like usual, may add another in the next few weeks)
120kg (264lbs) * 10
120kg (264lbs) * 10
120kg (264lbs) * 10
120kg (264lbs) * 10
120kg (264lbs) * 10

Single Arm DB Rows
32kg's (70lbs) * 12
32kg's (70lbs) * 12
34kg's (74lbs) * 12
34kg's (74lbs) * 15 - Will put this up to 36's after deload week.

[HJP]

My Mini Bands arrived today!

Can't wait to add them into my training, hoping to get them involved on Deadlift Days to help with my lockout and speed and also on Bench Days for my lockout/tris and some speedwork too!

[Clover]

Looking strong HJP. Good luck with 531!!