Warm up sets

Working sets:

170 x 3

195 x 3

220 x 10 (tied a previous PR for reps total)

Assistance work:

Barbell rows (underhand)

Tricep push downs (red band)

I think overall, I need to up my working percentages for bench at my next cycle. Happy to be making progress on what has always been my least favorite lift. Also, need to do some recovery work on my elbows; the left one is giving me issues lately.

Warm up sets

Working sets:

When I was warming up, things were feeling pretty good so I got the idea in my head to go ahead and try for a new 1PM PR. Glad I did.

225 x 1

250 x 1 (this had been my working max for this cycle)

280 x 1 *PR – at this point, I was feeling like I had more left, so I called my big man out to the garage and he cheered me on. Nothing like your son shouting words of encouragement to give you that little extra push.

300 x 1 *PR!

Assistance work:

more Bench Press (135 x 8 x 3 – fast reps)

Tricep push downs (red band)

Extremely pleased with a new 300 lb PR on bench! My previous 1RM was 270, quite some time ago. Bench has long been a weaker lift of mine so I am very happy with this. A great Christmas present to myself.

shoulder stretch w/ band, roller

Warm up sets

Working sets:

155 x 5

175 x 3

195 x 7 (essentially tied a w/my previous PR)

Assistance work:

Side lat raises

tricep pushdowns (red band)

Everything felt good, however the side lat raises did show me I need to throw those in more often. After we all ate dinner, the three of us took a walk around the neighborhood to look at Christmas lights, then decorated cookies. It was a good night.

Warm up sets

Working sets:

150 x 5

170 x 3

190 x 8 *PR (new ‘reps’ PR by 1 lb. haha.)

Assistance work:

Pull ups

Curls

Funny. Didn’t actually feel bad, but didn’t feel like I was close to a previous PR either. Going to have an extremely busy week at work, but should be a good busy; just hope I’ll have time to train again soon.

Warm up sets

Working sets:

135 x 5

155 x 5

175 x 11 *PR (new ‘reps’ PR by 1 lb. haha.)

Assistance work:

weighted dips

curls

Started my 32nd cycle of 5/3/1 tonight!

Warm up sets

Working sets:

345 x 5

395 x 3

440 x 9 (*PR for reps)

Assistance work:

Good mornings

HLRs

I’m pleased with getting a PR today, 440 x 9 x .0333 + 440 = 572. I feel like I’m back on track again. And, I got my truck back from the shop today; it was a good day.

Warm up sets

Working sets:

150 x 5

170 x 3

190 x 8 *PR (didn’t feel like a PR, but after a quick calc, turns out I guess it is. Funny. I know I can do a lot better than that though.)

Assistance work:

Pull-ups (underhand):

BW x 8 x 3

Curls

Tricep pushdowns w/ red bands

Still having trouble w/ how consistently I can get out to train and need to work on making it a priority again. Having a good day though, Manchester United won today, and we get to go play laser tag for my big man’s birthday party!

• Hurt my wrist, took take 3 months off
• Getting back in to the swing of it, consistency has not been there, but is improving
• Due to this, when I returned I dropped a bunch of weight off my calculations and decided to work my way back up
• Just completed a “Boring But Big” 3-Month Challenge. I figured that would be a good way to work the strength back up, plus I brought my body weight up to around 230
• Along with my normal 5/3/1 calcs, I used the following for my 3 month assistance numbers (Lift / 50% / 60% / 70%)
  • Push Press / 95 / 115 / 135
  • Deadlift / 215 / 260 / 305
  • Bench Press / 110 / 130 / 155
  • Squat / 190 / 225 / 265
• Felt good to get through the 3 month BBB, and feel like I’m almost back on target

Next, I have just finished week 1 of my 31st cycle of the 5/3/1 training program. If you are unfamiliar with it, and want a program that will make you strong, I highly recommend picking up a copy of Wendler’s book: 5/3/1: The Simplest and Most Effective Training System for Raw Strength

If you’re interested in my current calculations, feel free to take a look here

Now for the 1st week of 5/3/1:

Stretching before each is roller, shoulder stretching and (on deads/squats) leg stretch with band

Push Press:

Warm up sets

Working sets:

130 x 5

150 x 5

170 x 12

Assistance work:

Pull ups:

BW x 8 x 3

Curls

Tripcep pushdowns with red band

Deadlifts:

Warm up sets

Working sets:

300 x 5

345 x 5

395 x 10

Assistance work:

Good mornings:

135 x 8 x 3

HLR:

BW x 10 x 3

Bench Press:

Warm up sets

Working sets:

150 x 5

175 x 5

200 x 14 (*PR – 200 x 14 x .0333 + 200 = 293. 315 will be mine soon)

Assistance work:

Barbell rows:

155 x 8 x 3

Squats:

Warm up sets

Working sets:

260 x 5

300 x 5

340 x 10 (lame, should have gotten a few more reps)

Assistance work:

Stiff leg deads:

155 x 8 x 3

Ab crunch (ball):

BW x 10 x 3

And that’s where I’m at for now. At the end of this cycle, I’m planning to test my 1 rep maxes again. Looking forward to seeing where I am.

Warm up sets

Working sets:

420 x 1

470 x 1

Roller

Stopped there because I knew that was all that was gonna happen. It’s only a 5lb PR, but I am very happy with it since I’d had to move my squat numbers down last year.

So that is it for my new 1RM tests. Current numbers:

• Push Press = 225 lb.
• Deadlift = 520 lb.
• Bench Press = 270 lb.
• Squat = 470 lb.
• Total of all 4 = 1485 lb.
• Total of the ‘big 3′ = 1260 lb.

I’m definitely satisfied what a 1260 total for now, will work to make it an even 1300, then onward and upwards.

Now it’s vacation time. We’re flying out to see one of my best friends (since the 10th grade) and his family. Really looking forward to seeing them.

Warm up sets

Working sets:

235 x 1

270 x 1 *PR

275 x 0

Roller

It’s really not a great PR – only 5 lbs. – but guess that’ll do for now.