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Thread: Al's Log

  1. #1
    Senior Member AlMohr's Avatar
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    Al's Log

    Hey everyone, I'm new to this forum and Iím starting this log for a number of reasons. First being, this may help me "stay the course", second for any helpful input and thirdly to keep track of my training sessions.

    A little about me: I'm 20, I live in Vegas, I've been competing for 2 yrs(220-242), I just bomb out of my last meet (California UPA meet December 6), and I'm fat...

    So lets get started:

    I'm in the middle of a 5/3/1 program and getting ready for 4 meets
    1. Las Vegas open, USPF, April 4th, BP or PP (Havenít decided yet)
    2. Diablo Barbell summer open, UPA, June ?, Full power
    3. Nevada states, WABDL, August 8, PP
    4. (This one depends if I have the $) California states, APF, Full power

    Iíll be going raw for awhile then progressively add gear. So I'll start with my last session

    Wednesday:
    Deadlift
    135x2x5
    225x5
    315x1
    355x5
    405x3
    455x5 PR

    SSB Rounded GM
    135x5
    185x5
    225x5
    275x1
    315x1
    335x5 PR

    Inclined GHR + purple band
    3x8

    GHR situps + bar on back
    3x5

  2. #2
    Senior Member AlMohr's Avatar
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    I'll try and organize this a little better

    Saturday December, 27, 2008
    Sled drag:
    135x200 ft
    180x2x200ft

    Rev. Hyper
    1x10 @ 90lbs
    2x10 @ 180lbs

    Close-Grip Bench: (Max=325)
    barx20
    135x5
    185x5
    225x5
    working sets:
    75% @ 245x5
    85% @ 275x3
    95% @ 305x3

    DB Bench
    80's 4x20

    Low cable row
    180x8
    220x8
    240x8
    260x8
    280x8
    180x15

    Barbell shrugs
    225 4x15

  3. #3
    Senior Member AlMohr's Avatar
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    Sunday December, 28, 2008
    Sled drag:
    180x3x200ft

    Lat pulldown:
    130x8
    180 5x10

    V. Row:
    120 5x10

    Low Box Squat (rawdog): (Max=405)
    barx5
    135x5
    185x3
    225x3
    275x3
    working sets:
    75% @ 305x5
    85% @ 345x3
    95% @ 385x7 PR

    Leg Press:
    4 plates a side x15
    5 plates a side 4x15

    45 back raise:
    25lb plate behind head + blue band 3x8
    bwx20

    Standing Banded abs:
    blue band 2x10
    Purple band 1x10

    I suck at organizing logs, I'll get better with some experiance lol. So now I just finished the 3rd week of the 5/3/1 program. The program is basicly a 3 week ramp in percentage and then 1 week deload. In wendler's book he likes training 3 days a week, I choose 4 days a week, because 1. I hate thinking and 2. I like training more often. So far I like the program, its quite basic, but effective hats off to the author jim wendler. Next week is deload...

  4. #4
    Senior Member AlMohr's Avatar
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    Deload: Week 4
    Tuesday December, 30, 2008

    Rev. Hyper:
    3x10 @ 180lbs

    Military Press:
    barx10
    95x5
    working sets
    60% @ 125x5
    65% @ 135x5
    70% @ 145x5

    Dips:
    bw 4x20,12,10,6

    Hammer Strength high row:
    230 4x8

    Yoke circuit:
    db clean, rear raise, db shrugs
    2x20 reps for each

    I had to go in early today so I didn't meet up with da crew and of course forgot my key to all the ****. So I had to use crappy gold's gym bars and couldn't pull the sled because I didn't have the strap. So for GPP i just did the above in 30 minutes, not great but it got this ole fatty huffin and puffin. lol

  5. #5
    Senior Member AlMohr's Avatar
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    Deload: Week 4
    Wednesday December, 31, 2008

    Sled drag:
    180x3x200ft

    Lat pulldown:
    130x8
    180 5x10

    V. Row:
    130 5x10

    Deadlift:
    135x5
    225x5
    working sets
    60% @ 285x5
    65% @ 305x5
    70% @ 335x5

    SSB Rounded GM:
    95x5
    135x5
    185x5
    225x5

    GHR:
    3x10

    supersetted w/

    Decline Situps:
    3x10

  6. #6
    Senior Member AlMohr's Avatar
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    Deload: Week 4
    Saturday January, 3, 2009 (Happy New Year!)

    Sled drag:
    180x3x200ft

    Rev. Hyper:
    3x10 @ 180lbs

    Close-Grip Bench: (Max=325)
    barx20
    95x2x10
    135x5
    working sets:
    60% @ 195x5
    65% @ 215x5
    70% @ 225x5

    DB Bench:
    85's 4x20

    Low cable row:
    230 3x10
    250 3x10

    Barbell shrugs:
    225 4x20

    Rope Pushdowns:
    90 3x30
    Last edited by AlMohr; 01-03-2009 at 02:53 PM.

  7. #7
    Senior Member AlMohr's Avatar
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    Deload: Week 4
    Sunday January, 4, 2009

    Sled drag:
    180x3x200ft

    Lat pulldown:
    130x8
    180 5x10

    V. Row:
    130 5x10

    Low Box Squat (rawdog): (Max=405)
    barx2x5
    95x5
    135x5
    185x3
    working sets:
    60% @ 245x5
    65% @ 265x5
    70% @ 285x5

    Leg Press:
    4 plates a side 1x8
    5 plates a side 4x15

    45 back raise:
    25lb plate behind head + blue band 4x10


    Standing Banded abs:
    blue band 2x10
    Purple band 2x10

  8. #8
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    everything is looking good bro,how do you like the 5/3/1 so far??

    I was thinking about giving it a try..

  9. #9
    Senior Member AlMohr's Avatar
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    Quote Originally Posted by NJPWRLFTR View Post
    everything is looking good bro,how do you like the 5/3/1 so far??

    I was thinking about giving it a try..
    Thanks dude. I really like it for raw lifting, itís basic, easy to follow, and unless you totally butcher the program, youíre guaranteed results. As I start to get into my gear I'll go back to my regular training. But if youíre looking to get strong and gain some muscle this program delivers. Give it a try, you wonít be disappointed.

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    The other thing I have noticed about the program is that it forces you to get in better shape. I trained a Sheiko style program before, but this program is more reps than I am used to and, consequently, I have noticed that it is kicking my butt from a cardio standpoint.

    Al,

    Not sure if you are looking to lose weight, but you might want to take your weightweekly and post it in here. That way you can keep track and see your progress. I don't want to assume you are though, just from what you posted.

  11. #11
    Senior Member AlMohr's Avatar
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    Quote Originally Posted by geoffsherman View Post
    The other thing I have noticed about the program is that it forces you to get in better shape. I trained a Sheiko style program before, but this program is more reps than I am used to and, consequently, I have noticed that it is kicking my butt from a cardio standpoint.

    Al,

    Not sure if you are looking to lose weight, but you might want to take your weightweekly and post it in here. That way you can keep track and see your progress. I don't want to assume you are though, just from what you posted.
    I don't care brah, i'm fat(er) lol. I'm just trying to stay around 242 give or take, I don't want to gain or lose. I want to compete at 242 until I become elite If my weight diveates from this it will be noted.

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    Nice work man,are you using a true max on your lifts or did you drop some weight?

  13. #13
    Senior Member AlMohr's Avatar
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    Quote Originally Posted by Darracq View Post
    Nice work man,are you using a true max on your lifts or did you drop some weight?
    Thank you. I haven't done these raw lifts, minus the MP, in just a month short of a year. I usually pull sumo with briefs, box squat with briefs, and don't bench close grip. I choose these movements because I believe they'll help my weaknesses (i.e. problems with depth, struggling to get out of the hole, back strength, triceps strength and a crap deadlift!). I didn't max out to find the percents, I just threw out conservative numbers, so I could get all the reps. During the first 2 weeks I thought these numbers were way too low but looking back on it and rereading Wendler's book, going conservative is the best way to run the program. If you jump the gun you'll hit a wall quick and stagnate, if you go lighter continual progress is much more likely.

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    Quote Originally Posted by AlMohr View Post
    Thank you. I haven't done these raw lifts, minus the MP, in just a month short of a year. I usually pull sumo with briefs, box squat with briefs, and don't bench close grip. I choose these movements because I believe they'll help my weaknesses (i.e. problems with depth, struggling to get out of the hole, back strength, triceps strength and a crap deadlift!). I didn't max out to find the percents, I just threw out conservative numbers, so I could get all the reps. During the first 2 weeks I thought these numbers were way too low but looking back on it and rereading Wendler's book, going conservative is the best way to run the program. If you jump the gun you'll hit a wall quick and stagnate, if you go lighter continual progress is much more likely.

    Cool. i started wit 90% of my true maxes, i hate doing reps but i hope it pays off.

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    Quote Originally Posted by AlMohr View Post
    I don't care brah, i'm fat(er) lol. I'm just trying to stay around 242 give or take, I don't want to gain or lose. I want to compete at 242 until I become elite If my weight diveates from this it will be noted.
    My bad, I misread your earlier post. Good weights and I think you will find that will really help your weakpoints with your exercise selection. One thing, if you are having problems out of the hole, is to try belt squats. Someone else gave me that as a recommendation and I am trying it nw.

  16. #16
    Senior Member AlMohr's Avatar
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    Quote Originally Posted by Darracq View Post
    Cool. i started wit 90% of my true maxes, i hate doing reps but i hope it pays off.
    It will!

    Quote Originally Posted by geoffsherman View Post
    My bad, I misread your earlier post. Good weights and I think you will find that will really help your weakpoints with your exercise selection. One thing, if you are having problems out of the hole, is to try belt squats. Someone else gave me that as a recommendation and I am trying it nw.
    Thatís cool. I think these movements helped, but I wonít know for sure until I go back to my regular lifts (Which wonít be for another 8 weeks). I love belt squats, theyíre the best deload movement for squats in my opinion. I may throw those in as assistance, thanks for the idea. I think by doing raw low box squats itís obviously helping strength and comfort(if that makes any sense)in the hole and also builds more explosiveness out of the hole by stopping the eccentric/concentric cycle.

  17. #17
    Senior Member AlMohr's Avatar
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    Phase II: Week 1
    Tuesday January, 6, 2009

    Sled drag:
    180x3x200ft

    Rev. Hyper:
    3x10 @ 180lbs

    Military Press: (Max= 215)
    barx10
    95x5
    135x5
    working sets
    75% @ 165x5
    80% @ 175x5
    85% @ 185x8 PR

    Weighted Dips:
    45lbs 4x8

    Hammer Strength high row:
    250 4x8

    DB Shoulder Raise Complex:
    20's 3x10

    This starts my second cycle of the 5/3/1. I've kept the main movements the same, but switched up some of the assistance work.

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    Awsome bro,strong pressing right there..

  19. #19
    Senior Member AlMohr's Avatar
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    Quote Originally Posted by NJPWRLFTR View Post
    Awsome bro,strong pressing right there..
    Thanks brah

  20. #20
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    Props on the efforts man, doing great.

  21. #21
    Senior Member AlMohr's Avatar
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    Quote Originally Posted by CoCoa View Post
    Props on the efforts man, doing great.
    thank you

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    Nice work, Do you feel stong coming off the deaload week, i hate the thought of that after already lifting not so heavy, i am sure it will pay off later in the cycles.

  23. #23
    Senior Member AlMohr's Avatar
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    Quote Originally Posted by Darracq View Post
    Nice work, Do you feel stong coming off the deaload week, i hate the thought of that after already lifting not so heavy, i am sure it will pay off later in the cycles.
    thanks. I feel stronger and more refreshed, but your right deload weeks are kind of boring lol. But they are a must!

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    Good job on the pressing Al. It looks like you are really making some good gains....

  25. #25
    Senior Member AlMohr's Avatar
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    Quote Originally Posted by geoffsherman View Post
    Good job on the pressing Al. It looks like you are really making some good gains....
    thanks

    Phase II: Week 1
    Thursday January, 8, 2009

    Sled drag:
    180x3x200ft

    Lat pulldown:
    130x8
    180 5x10

    V. Row:
    130 5x10

    Deadlift: (Max= 500)
    135x2x5
    225x5
    275x1
    315x5
    Working sets:
    75% @ 375x5
    80% @ 405x5
    85% @ 425x8 PR

    Suspended SSB Rounded GM:
    95x5
    135x5
    185x5
    225x5
    275x1
    315x5

    GHR + Green Band:
    4x8

    Decline Situps + 10lbs behind head:
    4x8

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