Log - Wed., 9/22/10

Weight:  228.2 lbs.

I have gained a good six pounds in the last month or two, but my pants are looser.  Better creatine uptake leading to water retention?  Huge brain?  Weight of the world on my shoulders has increased?  I'm lost.

Workout:

weights - 5/3/1 Cycle 4 Day 2

press, 5/3/1
 - 105x5
 - 120x5
 - 137.5x5
chinup, BW - 3x5
bench, 205 - 5x5
sup. Pendlay row, 155 - 5x5
incline skull, 55 - 3x15
BB curl, 55 - 3x15
delt. triad, 8 - 3x15

Comment:

Wow, did I pay for yesterday's workout.  Actually, yesterday's workout was done at 9:00 p.m., with this done at 6:00 a.m.  With only two protein bars eaten after the first workout.  So, all things considered, survival equals success here.

Log - Tues., 9/21/10

Workout:

weights - 5/3/1 Cycle 4 Day 1

power clean, 165 - 3x3
deadlift, 5/3/1
 - 285x5
 - 330x5
 - 370x9 (481 - PR)
squat, 215 - 5x5

Comments:

I had a mole or something sampled from the bottom of my foot, and the damn thing still hurts, so the walking lunges were out.  My foot was much better if I could just set my feet and go, so these lifts were mostly pretty good.  I was thrilled with this workout, actually.

Log - Mon., 9/20/10

Workout:

boxing

jumping rope, 2x3:00
heavy bag work, 3x3:00
speed bag work, 3x3:00

Log - Fri., 9/10/10 - Tues., 9/14/10

9/10/10 Workout:

weights - 5/3/1 Cycle 3 Day 8

bench, 5/3/1
 - 200x3
 - 230x3
 - 260x3
chinup, BW - 3x5
incline bench, 115 - 5x10
BB row, 115 - 5x10
incline skull, 55 - 3x15
EZ bar curl, 55 - 3x15
shoulder triad, 5 - 3x15

9/13/10

weights - 5/3/1 Cycle 3 Day 9

power clean, 160 - 3x3
deadlift, 5/3/1
 - 320x5
 - 365x3
 - 405x5 (472)

(Cut short due to scheduling.)

9/14/10

weights - 5/3/1 Cycle 3 Day 10

press, 5/3/1
 - 117.5x5
 - 132.5x3
 - 150x4
chinup, BW - 3x5
bench, 200 - 5x5
BB row, 155 - 5x5
incline skull, 55 - 3x15
BB curl, 55 - 3x15
shoulder triad, 8 - 3x15

Log - Thurs., 9/10/10

Workout:

weights - 5/3/1 Cycle 3 Day 7

power clean, 155 - 3x3
squat, 5/3/1
 - 210x3
 - 240x3
 - 270x6 (324 - PR)
front squat, 105 - 5x10
walking lunge, BW - 3x15e

Comments:

The power cleans were initially pretty tough - I almost missed my second rep on the first set - but became easier.  I think using 135 for so long allowed my form to get a bit sloppy.  Focusing on adding weight again, instead of merely using this as a warm-up, has tightened up my form a good deal.

The AMRAP set on the squats was brutal.  The first two reps were done with pretty good form, but were very hard.  Form started breaking down after that, and I really doubted I would get both reps five and six.  I'm not even sure why I tried the sixth, except that I wanted the PR so badly and was frustrated after my press stunk yesterday.  It was ugly, but I know my depth was good and I finished in the proper position, so dammit, that's a lift!  I'll be paying for it tomorrow, I'm sure - more DOMS in my future.

Log - Wed., 9/8/10

Workout:

weights - 5/3/1 Cycle 3 Day 6

superset
press, 5/3/1
 - 110x3
 - 125x3
 - 140x5 (163)
chinup, BW - 3x5

press, 65 - 5x10
lat. pulldown, 90 - 5x10
incline skullcrusher, 55 - 3x15
BB curl, 55 - 3x15
delt triad, 5s - 3x15

Comments:

And my press stinks again.  I'm going to ride out this cycle as-is, but I wonder if, after some improvement last cycle, the addition of the chins between pressing sets is causing extra fatigue that is affecting my progress here.  I don't think that's the case - it doesn't feel that way, but nevertheless, there it is.

Also, this was my first time, I think, doing the full delt triad.  Using only 5 lb. dumbbells felt ridiculous, but after all the pressing, that was enough of a finisher.  My shoulders still burn a bit!

Log - Tues., 9/7/10

Workout:

weights - 5/3/1 Cycle 3 Day 5

power clean, 150 - 3x3
deadlift, 5/3/1
 - 300x3
 - 340x3
 - 385x7 (475 - PR)
RDL, 230 - 5x10
walking lunge, BW - 3x15e

Comments:

This will be a very hard week.  Due to scheduling, I'm lifting, and lifting heavy, four days in a row.  But if the others go at all like today, I'll be a very happy man when it's all done.

Log - Sun., 9/5/10

Workout:

running

3.57 miles in about 33:30 or so.  Not a hard run at all.

Log - Fri., 9/3/10

Workout:

weights - 5/3/1 Cycle 3 Day 4

superset
bench, 5/3/1
 - 190x5
 - 215x5
 - 245x5 (286)
chinup, BW - 3x5

incline bench, 115 - 5x10
BB row, 105 - 5x10
DB tri. ext., 20 - 3x15
DB curl, 20 - 3x15
lat raise, 12 - 3x15

Comments:

My shoulder and arm feel good, so I think I'm back at it.  Another rep or two on the bench would have been great, but I'll take the 5 right now and keep going.  I do think I'm going to switch up the gunsmithing, though.  DB work just never feels as good to me, so I think I'll go to BB curls and incline skullcrushers - that should do the trick.

Log - Thurs., 9/2/10

Workout:

weights - 5/3/1 Cycle 3 Day 3

power clean, 145 - 3x3
squat, 5/3/1
 - 195x5
 - 225x5
 - 255x8 (323 - PR)
front squat, 95 - 5x10
walking lunge, BW - 3x15

Comments:

Finally!  Finally I had a good day back lifting in the gym.  The squats were done high-bar, the first time I've gone heavy that way in awhile.  It really does seem to have helped my shoulder, and I don't seem to be much weaker in that position, although I did feel as I would have had at least another rep in low-bar.  Regardless, I'll happily take it.  If I make it through tomorrow's bench day without shoulder trouble, I'll know I'm back.

Log - Wed., 9/1/10

Workout:

weights - 5/3/1 Cycle 3 Day 2

superset
press, 5/3/1
 - 102.5x5
 - 117.5x5
 - 132.5x7 (163)
chinup, BW - 3x5

press, 65 - 5x10
lat. pulldown, 80 - 5x10
DB tri. ext., 20 - 3x15
DB curl, 20 - 3x15
lat. raise, 12 - 3x15

Comments:

I did this as an evening workout due to my wife's travel - she got back late in the afternoon.  That press still felt quite weak.

Log - Mon., 8/30/10

Workout:

weights - 5/3/1 Cycle 3 Day 1

power clean, 140 - 3x3
deadlift, 5/3/1
 - 280x5
 - 320x5
 - 365x5
RDL, 225 - 5x10
walking lunge, BW - 3x15e

Comments:

This was my first heavy deadlift workout in two weeks, and it wasn't so hot.  I should have gotten ten reps on my AMRAP set, but I was done at five.  My grip failed early on the RDLs.  I think I was just off.  However, this was my first time lifting fasted in quite awhile - Babs has gotten me interested in LeanGains and IFing - but I haven't tried the BCAAs recommended around the workout yet.  We'll see how it all goes this week.

Log - Sat., 8/28/10

Workout:

weights - 5/3/1 deload press day

superset
press, 5/3/1
 - 75x5
 - 85x5
 - 95x5
chinup, BW - 3x5

press, 65 - 5x10
lat. pulldown, 70 - 5x10
DB tri. ext., 20 - 3x15
DB curl, 20 - 3x15
lat. raise, 12 - 3x15