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  1. #461
    AS
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    AS's Log of Total Domination

    Tues, April 21st
    Wendler's 5/3/1
    Cycle 1: Week 2 - Lower Body - Deadlift Day

    Weight: 198.8

    My calories have been too low for the past week, not on purpose though...The most I've eaten in the past 4 or 5 days is probably 2500 cals, while the lowest day was probably around 2100...just too much work and too much stress lately. I've probably just dropped a bunch of water weight, I definitely feel thinner. I'm going to have a bit of a "refeed" day tomorrow on bench day to make sure my weekly calories arent dipping too low.

    Base Load = 470 (90% of 1RM)
    Percentage of Base Load 90%


    A- Deadlift
    375 x 3
    405 x 3
    425 x 8

    It's funny how on the DL I can feel so crappy one week, then so good the next. 365 felt like 450 last week, but 375 felt like I was doing speed work today. I really focused on getting my ass lower on my setup, and I think that helped. Very happy with 425 for 8, Im pretty sure thats a PR for that many reps.

    B- Good Mornings
    (sets x reps x weight)
    5 x 12 x 185 (got 15 reps on the last set)

    The last set felt really really good, I probably could have squeezed out a few more.

    Cardio
    12 minutes of intervals on the bike.

  2. #462

    AS's Log of Total Domination

    Quote Originally Posted by "AS":3g8dbti9
    A- Deadlift
    375 x 3
    405 x 3
    425 x 8

    It's funny how on the DL I can feel so crappy one week, then so good the next. 365 felt like 450 last week, but 375 felt like I was doing speed work today. I really focused on getting my ass lower on my setup, and I think that helped. Very happy with 425 for 8, Im pretty sure thats a PR for that many reps.

    B- Good Mornings
    (sets x reps x weight)
    5 x 12 x 185 (got 15 reps on the last set)

    The last set felt really really good, I probably could have squeezed out a few more.

    Cardio
    12 minutes of intervals on the bike.
    Nice workout and congrats on a PR! I love DL's -I need to add them back to my heavy lower body day.
    TomK

  3. #463

    AS's Log of Total Domination

    That's some solid deadlifting!

  4. #464

    AS's Log of Total Domination

    yep, thats good deadlifting
    GM's are good with that weight too, I find gm's damn hard with minimal weight
    Mark

    If you think lifting weights is dangerous, try being weak. Being weak is dangerous. - President Contreras

    I only believe in Training to be Awesome. - Wendler

    Be not afraid of going slowly, be afraid only of standing still.

  5. #465
    AS
    Guest

    AS's Log of Total Domination

    Thanks guys...I should also note that I do my good mornings on a cambered bar, not sure if that makes a differences or not. I just feel like I have an easier time keeping my form and keeping the emphasis on the hamstrings.

  6. #466

    AS's Log of Total Domination

    Now I have another 5/3/1 log to follow. You are off to a damn good start. Very impressive deadlift numbers.

  7. #467
    AS
    Guest

    AS's Log of Total Domination

    Quote Originally Posted by "pjb923":36n0747x
    Now I have another 5/3/1 log to follow. You are off to a damn good start. Very impressive deadlift numbers.
    Thanks, the deadlift is one thing I do fairly well. I wish my squat was as good as yours though.




    Wed, April 22nd
    Wendler's 5/3/1
    Cycle 1]Upper Body - Bench Day[/i]
    Weight: 198

    Base Load = 265 (90% of 1RM)
    Percentage of Base Load 90%

    A- Bench Pres
    205 x 3
    225 x 3
    237.5 x 5

    Not too happy with my performance today, just didn't feel very strong. I think last week where I got 225 for 9 was one of those "good" weeks.

    Alternating Sets
    B1- DB Bench Press
    (sets x reps x weight)
    5 x 15,15,14,12,10 x 80(e)

    B2- One Arm DB Row
    (sets x reps x weight)
    5 x 16 x 100(e)

    Stronger on the rows this week, didn't feel as great on the pressing stuff. I skipped core work cause I'm lazy.

  8. #468

    AS's Log of Total Domination

    Quote Originally Posted by "AS":3vwro0gc

    Not too happy with my performance today, just didn't feel very strong. I think last week where I got 225 for 9 was one of those "good" weeks.
    I hear you!

  9. #469

    AS's Log of Total Domination

    You still got 2 more reps than needed, its progress
    Mark

    If you think lifting weights is dangerous, try being weak. Being weak is dangerous. - President Contreras

    I only believe in Training to be Awesome. - Wendler

    Be not afraid of going slowly, be afraid only of standing still.

  10. #470
    AS
    Guest

    AS's Log of Total Domination

    Thurs, April 23rd
    Weight: forgot

    Weight: 115lb
    Sets:
    3
    Reps: 6

    Exercises
    1. Bent Over Row
    2. Hang Clean
    3. Front Squat
    4. Push Press
    5. Jump Squat
    6. Good Morning
    7. Explosive Pushup

    Then followed with 20 minutes of cardio...just burning a few calories today.

  11. #471
    AS
    Guest

    AS's Log of Total Domination

    Fri, April 24th
    Wendler's 5/3/1
    Cycle 1: Week 2 - Lower Body - Squat Day

    Weight: 198.6

    Base Load = 328 (90% of 1RM)
    Percentage of Base Load 90%


    A- Squat
    260 x 3
    280 x 3
    295 x 1
    295 x 9

    Very happy with this, I may have even left one in the tank. I did one single with my work set weight to "prime" myself for the final set. It seems to help with that last set without tiring myself out. I don't do this on deadlifts or O/H presses, but it seems to help me sometimes on bench/squat.

    My set of 3 at 280 felt kinda heavy, as did my single at 295, but once I took a break for a couple minutes the 295 was going up pretty fast (at least for the first 5 reps or so).

    Alternating Sets
    B1- Leg Press Machine
    (sets x reps x weight)
    1 x 15 x 310
    3 x 12 x 370

    B2- Glute Ham Raise
    (sets x reps x weight)
    4 x 8 x BW
    *on the first two sets, I actually got the first 4 reps completely unassisted, hands across the chest, no push off the floor.

    Superset
    C1- Decline Drag Flag (2-3 second hold at the top of each rep)
    2 x 12 x BW

    C2- Cable Woodchop
    2 x 10 x 120

    Tomorrow night is a co-workers birthday and we are going out after work, I'm most likely going to drink a fair amount of alcohol (which is very rare for me), I guess tomorrow will be my cheat day.

  12. #472
    AS
    Guest

    AS's Log of Total Domination

    Sat, April 25th
    Wendler's 5/3/1
    Cycle 1: Week 2 - Upper Body - O/H Press Day

    Weight: 198.4

    Base Load = 171 (90% of 1RM)
    Percentage of Base Load 90%


    A- Standing O/H Press
    130 x 3
    145 x 3
    155 x 6

    Alternating Sets
    B1- Standing O/H Press
    (sets x reps x weight)
    1 x 10 x 135
    3 x 10 x 125

    B2- Wide Grip Pull-up (pronated)
    (sets x reps x weight)
    4 x 14,12,10,10 x BW

    I didn't feel like doing dips today, and I couldn't find the dip belt so I couldnt do weighted chins. I'm pretty happy with 14 wide-grip pullups though.

  13. #473

    AS's Log of Total Domination

    Jesus bud- good work in here.
    Since most of your life is already complicated, why make your training the same way? Jim Wendler

  14. #474

    AS's Log of Total Domination

    Quote Originally Posted by "AS":1w92d8tq
    Sat, April 25th
    B2- Wide Grip Pull-up (pronated)
    (sets x reps x weight)
    4 x 14,12,10,10 x BW

    I didn't feel like doing dips today, and I couldn't find the dip belt so I couldnt do weighted chins. I'm pretty happy with 14 wide-grip pullups though.
    Well you should be! Did it finish with a shirt change for your adoring public?

    TomK

  15. #475
    AS
    Guest

    AS's Log of Total Domination

    Thanks....but hah, no unfortunately my fans were not there so there was no shirt changing/ripping off/flexing.



    Monday, April 27th
    Wendler's 5/3/1
    Cycle 1: Week 3 - Lower Body - Deadlift Day

    Weight: 198.6

    Base Load = 470 (90% of 1RM)
    Percentage of Base Load 95%


    A- Deadlift
    warmup then...

    365 x 5
    400 x 3
    450 x 4

    My max at 450 is 5 reps, but I couldnt get 5 today. I just wasn't getting the leg drive that I felt so good about last week.

    B- Deadlift
    385 x 12
    385 x 10

    I was planning on doing "boring but big" for my accessory work, but my hands were hurting after that last set of deads, so I just threw in some other stuff to finish off the workout.

    C- Power Clean
    175 x 5
    195 x 3

    D- Good Morning
    195 x 12
    225 x 8

    Today ended up being a cheat day because after working out me and a buddy ended up getting some huge steaks and a couple drinks and dessert, im pretty sure I ate a ton of calories. Oh well...it was delicious though.

  16. #476

    AS's Log of Total Domination

    Even without the energy you had last week, 4 reps at 450 still puts you at a 520 max. Not a bad thing on the week before a deload!

  17. #477
    AS
    Guest

    AS's Log of Total Domination

    Tues, April 28th
    Weight: 199.8

    Weight: 110lb
    Sets:
    3
    Reps: 6-8

    Complex
    1. Bent Over Row
    2. Snatch
    3. Pullup
    4. Jump Squat
    5. Military Press

    Cardio
    20 min on the bike, about 10 minutes of intervals and 10 minutes steady state.

    This was my punishment for eating way too much last night, I switched up the exercises a bit, this was a pretty tough little complex.

  18. #478
    AS
    Guest

    AS's Log of Total Domination

    Wed, April 29th
    Wendler's 5/3/1
    Cycle 1]Upper Body - Bench Day[/i]
    Weight: 198.8

    Base Load = 265 (90% of 1RM)
    Percentage of Base Load 95%

    A- Bench Press
    200 x 5
    225 x 3
    250 x 4 (1+3)

    Not bad, the last rep was a real struggle though...I haven't gotten 260x4 about a month ago but I think that was one of those really good weeks.


    I was getting a little bored with my accessory work so I switched it up a little. Since next week is a deload, and since I had some good energy today, I bumped up the volume a little and added a little isolation work just because.
    Alternating Sets
    B1- BB Floor Press (grip slightly narrower than standard)
    (sets x reps x weight)
    1 x 9 x 215
    4 x 10,9,9,8 x 205
    1 x 12 x 185

    B2- Seated Cable Row (close grip)
    (sets x reps x weight)
    5 x 14 x 140

    Alternating Sets
    C1- BB Curl
    (sets x reps x weight)
    1 x 7 x 115
    1 x 10 x 100

    C2- Tricep Rope Pushdown
    (sets x reps x weight)
    2 x 10 x 150

  19. #479

    AS's Log of Total Domination

    I like your choice for accessory work. Great job on the floor presses.

  20. #480

    AS's Log of Total Domination

    I was going to single some lifts out
    but there all pretty good,
    Mark

    If you think lifting weights is dangerous, try being weak. Being weak is dangerous. - President Contreras

    I only believe in Training to be Awesome. - Wendler

    Be not afraid of going slowly, be afraid only of standing still.

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