Thursday 12/1/11

Afternoon:

Pushups - 3x 10

TGU 16kg - 5x 1/1

TGU 20kg - 5x 1/1

CC Pullups step 2 horizontal pulls after each press ladder - 3x12 (hands at sternum height, feet under bar)

One handed swings 16kg - 5x 20

Two handed swings 20kg - 1x 20, 1x10

Two handed swings 24kg - 2x 10

I'm going to loosely do a sort of Program Minimum for a month or so just to get some conditioning and ease up on anything heavy (for me). I'll be swinging a lot so I'm going to knock off deadlifting for now but keep some squatting in the mix because it just plain agrees with me.

I'm down to about 208 lbs right now. I definitely notice a loss of strength, but I am much more muscular and leaner than I have ever been at this weight. The last year paid off like I planned it would. Just need to keep on track for the long haul.

Tuesday 11/29/11

Afternoon:

Back squat - 75lbs 1x5, 95lbs 1x5, 115lbs 1x3, 125lbs 1x5, 145lbs 1x5, 160lbs 1x5

Monday 11/28/11

Afternoon:

Pushups - 3x 10

TGU 16kg - 5x 1/1

TGU 20kg - 3x 1/1

CC Pullups step 2 horizontal pulls after each press ladder - 3x12 (hands at sternum height, feet under bar)

One handed swings 16kg - various sets....around 90 - 100 reps. One set of 15/15 in there.

Two handed swings 20kg - 2x 20

I'm changing things up a bit.

Thursday 11/17/11

Afternoon:

Back squat - 45lbs 2x5, 95lbs 3x10

Press - 45lbs 2x5, 65lbs 1x5, 85lbs 1x3, 105lbs 1x2, 125lbs 3x 1,2,3

CC Pullups step 2 horizontal pulls after each press ladder - 3x12 (hands at sternum height, feet under bar)

Tuesday 11/15/11

Afternoon:

Back squat - 95lbs 3x10

Deadlift - 140lbs 1x5, 175lbs 1x5, 210lbs 1x3, 230lbs 1x5, 265lbs 1x5, 300lbs 1x5

Bench: 85 3x10

CC Pullups step 2 horizontal pulls after each set of bench - 3x12 (hands at sternum height, feet under bar)

Rope jumping - did about 12 sets of 20 turns.

I'm moving back to 3 days a week. I've been eating much less in the way of calories and my strength is down along with my weight. My abs are starting to pop though!

Seriously, I'm going to start trying to eat a little bit more. My deadlift sets were very heavy today.

Thursday 11/10/11

Afternoon:

Back squat - 45lbs 2x5, 70lbs 1x5, 105lbs 1x3, 140lbs 1x2, 175lbs 3x 1,2,3

Press - 45lbs 2x5, 65lbs 1x5, 85lbs 1x3, 105lbs 1x2, 125lbs 3x 1,2,3

CC Pullups step 2 horizontal pulls after each press ladder - 3x14 (hands at sternum height, feet under bar)

Rope jumping - did about 10 sets of 20 turns.

My knees were sore after rope skipping the other day. Jumping right into sets of 50+ turns after squatting wasn't such a good idea. I'm going to build up slow.

Tuesday 11/8/11

 Afternoon:

Deadlift - 135lbs 2x5, 160lbs 1x3, 225lbs 1x2, 270lbs 3x 1,2,3

Bench Press - 45lbs 2x5, 70lbs 1x5, 100lbs 1x3, 135lbs 1x2, 145lbs 3x 1,2,3

Band pull aparts at the end of each Bench Press ladder (purple Jumpstretch band) 3x14

Farmers walk - 80lbs each hand - 3x 100yds.

Not sure about rope jumping after my squatting. My knees felt it a bit.

Monday 11/7/11

Afternoon:

Back squat - 45lbs 2x5, 65lbs 1x5, 100lbs 1x3, 135lbs 1x2, 170lbs 3x 1,2,3

Press - 45lbs 2x5, 65lbs 1x5, 80lbs 1x3, 100lbs 1x2, 120lbs 3x 1,2,3

CC Pullups step 2 horizontal pulls after each press ladder - 3x12 (hands at sternum height, feet under bar)

Rope jumping - Just practiced a bit started off with sets of 20 and then worked up to trying some sets of 60. I'm just going to get comfortable with rope skipping again. Once I can hit at least 5 sets of 100 cleanly I'll start working into some timed sets.

Saturday 11/5/11

Afternoon:

Deadlift - 135lbs 2x5, 160lbs 1x3, 225lbs 1x2, 270lbs 3x 1,2,3

Bench Press - 45lbs 2x5, 70lbs 1x5, 95lbs 1x3, 125lbs 1x2, 140lbs 3x 1,2,3

Band pull aparts at the end of each Bench Press ladder (purple Jumpstretch band) 3x12

I was already to start my farmers walks when it started to rain. I thought I could sneak it in before, but wasn't happening.

I feel good. I'm definitely getting leaner fast. I don't want to drop too much weight. I'd like to stay at least around 205lbs if not a bit heavier for now.

Thursday 11/3/11

Afternoon:

Back squat - 45lbs 2x5, 65lbs 1x5, 95lbs 1x3, 135lbs 1x2, 165lbs 3x 1,2,3

Press - 45lbs 2x5, 60lbs 1x5, 80lbs 1x3, 95lbs 1x2, 115lbs 3x 1,2,3

CC Pullups step 2 horizontal pulls after each press ladder - 3x12 (hands at sternum height, feet under bar)

I ordered a new jump rope and will probably plug in some rope skipping on these days.

Tuesday 11/1/11

 Afternoon:

Deadlift - 135lbs 2x5, 155lbs 1x3, 220lbs 1x2, 260lbs 3x 1,2,3

Bench Press - 45lbs 2x5, 65lbs 1x5, 90lbs 1x3, 120lbs 1x2, 135lbs 3x 1,2,3

Band pull aparts at the end of each Bench Press ladder (purple Jumpstretch band) 3x10

Farmers walk - 70lbs each hand - 3x 100yds.

Monday 10/31/11

 Afternoon:

Back squat - 45lbs 2x5, 60lbs 1x5, 95lbs 1x3, 125lbs 1x2, 160lbs 3x 1,2,3

Press - 45lbs 2x5, 60lbs 1x5, 75lbs 1x3, 90lbs 1x2, 110lbs 3x 1,2,3

CC Pullups step 2 horizontal pulls after each press ladder - 3x10 (hands at sternum height, feet under bar)

I decided to change things up a bit and stick to the ladders. This will allow me to get more volume with heavier weights. I took more days off last week in my backoff week than I would have liked but I'm not going to kill myself over it.

I'm also adopting the Slow Carb diet to lean out some. It will be interesting to see if it will make a difference in my strength levels. I'm about 212 lbs right now.

Tuesday 10/25/11

Afternoon:

Back squat - 1x75, 95lbs 3x10

Deadlift - 140lbs 1x5, 175lbs 1x5, 210lbs 1x5, 265lbs 1x5

Bench: 85lbs 3x10

Backoff week.

Saturday 10/22/11

Afternoon:

Back squat - 75lbs 1x5, 95lbs 1x5, 115lbs 1x3, 145lbs 1x5, 160lbs 1x3, 180lbs 1x5

Barbell press - 55lbs 1x5, 67.5lbs 1x5, 80lbs 1x3, 102.5lbs 1x5, 115lbs 1x3, 127.5lbs 1x5

CC Pullups step 2 horizontal pulls - 3x12 (hands at sternum height, feet under bar)

Thursday 10/20/11

Afternoon:

Back squat - 75lbs 1x5, 105lbs 3x10

Bench: 70lbs x5, 85lbs x5, 102.5lbs x3, 127.75lbs x5, 145lbs x3, 160lbs x2

CC Pullups step 2 horizontal pulls - 3x12 (hands at sternum height, feet under bar)

Tuesday 10/18/11

Afternoon:

Back squat - 1x75, 105lbs 3x10

Deadlift - 140lbs 1x5, 175lbs 1x5, 210lbs 1x3, 265lbs 1x5, 300lbs 1x3, 335lbs 1x1

Bench: 90lbs 3x10

Saturday 10/15/11

Afternoon:

Back squat - 75lbs 1x5, 95lbs 1x5, 115lbs 1x3, 135lbs 1x3, 150lbs 1x3, 170lbs 1x6

Barbell press - 55lbs 1x5, 67.5lbs 1x5, 80lbs 1x3, 95lbs 1x3, 110lbs 1x3, 120lbs 1x5

CC Pullups step 2 horizontal pulls - 3x10 (hands at sternum height, feet under bar)

Thursday 10/13/11

Afternoon:

Back squat - 75lbs 1x5, 100lbs 3x10

Bench: 70lbs x5, 85lbs x5, 102.5lbs x3, 120lbs x3, 135lbs x3, 155lbs x3

CC Pullups step 2 horizontal pulls - 3x10 (hands at sternum height, feet under bar)

Band pull aparts (purple Jumpstretch band) 3x18

I feel like I need more volume in my pressing.

Tuesday 10/11/11

Afternoon:

Back squat - 1x75, 100lbs 3x10

Deadlift - 140lbs 1x5, 175lbs 1x5, 210lbs 1x3, 245lbs 1x3, 280lbs 1x3, 315lbs 1x3

Bench: 87.5 3x10

I'm concentrating on eating enough. I was starting to lose focus of that for a week or two and I could tell in some of my last sessions.

My rep strategy for 5/3/1 is evolving into just doing the minimum reps for deadlift and benching while pushing the reps for the squat and press. I'm liking the 3 days a week for now, but in a month or two I will go back to the 4 day a week routine I did at the beginning of the year.

Saturday 10/8/11

Afternoon:

Back squat - 75lbs 1x5, 95lbs 1x5, 115lbs 1x3, 125lbs 1x5, 145lbs 1x5, 160lbs 1x7

Barbell press - 55lbs 1x5, 67.5lbs 1x5, 80lbs 1x3, 87.5lbs 1x5, 102.5lbs 1x5, 115lbs 1x7

CC Pullups step 2 horizontal pulls - 3x8 (hands at sternum height, feet under bar)

Band pull aparts (purple Jumpstretch band) 3x16

Thursday 10/6/11

Afternoon:

Back squat - 75lbs 1x5, 95lbs 3x10

Bench: 70lbs x5, 85lbs x5, 102.5lbs x3, 110lbs x5, 127.5lbs x5, 145lbs x5

CC Pullups step 2 horizontal pulls - 3x6 (hands at sternum height)

Band pull aparts (purple Jumpstretch band) 3x16

Tuesday 10/4/11

Afternoon:

Back squat - 1x75, 95lbs 3x10

Deadlift - 140lbs 1x5, 175lbs 1x5, 210lbs 1x3, 230lbs 1x5, 265lbs 1x5, 300lbs 1x5

Bench: 65 x5, 85 3x10

One handed swings 20kg - 3x 10/10 (60 total)

I can see how big a difference bodyweight makes in how much you can lift. I previously hit 7 reps with 300lbs but I'm a bit over 10 lbs lighter than I was then and 5 was pretty close to my max now. I could have ground out another rep if I wanted but it would have been ugly.

I'm about 213 lbs at the moment. I'd like to remain constant at about 215 lbs. now for a while so I can have a solid reference point for my lifts at a certain bodyweight.

Saturday 10/1/11

Afternoon:

Back squat - 70lbs 1x5, 90lbs 1x5, 110lbs 1x5, 135lbs 1x5

Barbell press - 50lbs 1x5, 65lbs 1x5, 80lbs 1x5, 100lbs 1x5

CC Pullups step 2 horizontal pulls - 1x10

Band pull aparts (purple Jumpstretch band) 3x16

Backoff week.

Thursday 9/29/11

Afternoon:

Back squat - 70lbs 1x5, 90lbs 3x10

Bench: 65lbs x5, 85lbs x5, 100lbs x5, 125lbs x5

CC Pullups step 1 vertical pulls - 3x40 (Progression standard)

Band pull aparts (purple Jumpstretch band) 3x16

Backoff week.

I'm looking forward to moving on to the next CC pullup step. The vertical pulls have been very easy on my elbow but I'd like something a bit more challenging. I'm looking forward to hanging my rings up for the horizontal pulls.

Tuesday 9/27/11

Afternoon:

Back squat - 1x70, 90lbs 3x10

Deadlift - 135lbs 3x5, 170lbs 1x5, 205lbs 1x5, 255lbs 1x5

Bench: 65 x5, 85 3x10

One handed swings 20kg - 3x 10/10 (60 total)

Backoff week.

I've been pressing my kettlebells most days for a set or two just to feel the groove. I hit solid doubles on Saturday with the 32kg bell and today I hit solid triples with the 28kg bell. I just have to keep doing what I'm doing.

Saturday 9/24/11

Afternoon:

Back squat - 70lbs 1x5, 90lbs 1x5, 110lbs 1x3, 135lbs 1x5, 155lbs 1x3, 170lbs 1x5

Barbell press - 50lbs 1x5, 65lbs 1x5, 80lbs 1x3, 100lbs 1x5, 110lbs 1x3, 122.5lbs 1x5

CC Pullups step 1 vertical pulls - 3x35

Band pull aparts (purple Jumpstretch band) 3x18

One handed swings 20kg - 5x 10/10 (100 total)

Thursday 9/22/11

Afternoon:

Back squat - 70lbs 1x5, 100lbs 3x10

Bench: 65lbs x5, 85lbs x5, 100lbs x3, 125lbs x5, 140lbs x3, 155lbs x3

CC Pullups step 1 vertical pulls - 3x35

Band pull aparts (purple Jumpstretch band) 3x18

One handed swings 24kg - 10x 6/6 on the minute (120 total in 10 minutes)

Tuesday 9/20/11

Afternoon:

Back squat - 1x70, 100lbs 3x10

Deadlift - 135lbs 3x5, 170lbs 1x5, 205lbs 1x3, 255lbs 1x5, 290lbs 1x3, 325lbs 1x2

Bench: 65 x5, 87.5 3x10

One handed swings 20kg - 5x 10/10 (100 total)

Saturday 9/17/11

Afternoon:

Back squat - 70lbs 1x5, 90lbs 1x5, 110lbs 1x3, 125lbs 1x3, 145lbs 1x3, 160lbs 1x6

Barbell press - 50lbs 1x5, 65lbs 1x5, 80lbs 1x3, 90lbs 1x3, 105lbs 1x3, 117.5lbs 1x6

CC Pullups step 1 vertical pulls - 3x30

Band pull aparts (purple Jumpstretch band) 3x16

One handed swings 20kg - 5x 10/10 (100 total)

Thursday 9/15/11

Afternoon:

Back squat - 1x65, 95lbs 3x10

Bench: 65lbs x5, 85lbs x5, 100lbs x3, 115lbs x3, 132.5lbs x3, 150lbs x5

CC Pullups step 1 vertical pulls - 3x30

Band pull aparts (purple Jumpstretch band) 3x16

One handed swings 20kg - 5x 10/10 (100 total)

I figure I'll just add some swings to the end of my lifting to get a bit of cardio for now. It's the advice I give on the DD forums. I'd love to hit the prowler consistently but it's just such a pain in the ass to get it packed up and drive somewhere I can push it without getting hassled.

Tuesday 9/13/11

Afternoon:

Back squat - 1x65, 95lbs 3x10

Deadlift - 135lbs 3x5, 170lbs 1x5, 205lbs 1x3, 240lbs 1x3, 270lbs 1x3, 305lbs 1x4

Bench: 65 x5, 85 3x10

I'm going to do light benching on Tuesdays. I feel that one day a week isn't giving me enough volume to work on it. All reps were paused at the bottom.

Saturday 9/10/11

Afternoon:

Back squat - 70lbs 1x5, 90lbs 1x5, 110lbs 1x3, 115lbs 1x5, 135lbs 1x5, 155lbs 1x6

Barbell press - 50lbs 1x5, 65lbs 1x5, 80lbs 1x3, 85lbs 1x5, 100lbs 1x5, 110lbs 1x7

CC Pullups step 1 vertical pulls - 3x30

Band pull aparts (purple Jumpstretch band) 3x14

Convict Conditioning sets sure require patience. I feel good about these in my routine. My elbow is feeling good and it seems as though the tendonitis I've had for over a year is almost gone.

I pick up my kettlebells and press them here and there. My 32kg press feels better than ever and I believe I'm a bit lighter than I was the last time I was pressing it this well.

I'm about 213lbs right now.

Thursday 9/8/11

Afternoon:

Back squat - 1x65, 90lbs 3x10

Bench: 65 x5, 85 x5, 100 x3, 110 x5, 125 x5, 140 x6

CC Pullups step 1 vertical pulls - 3x25

Band pull aparts (purple Jumpstretch band) 3x12

Tuesday 9/6/11

Afternoon:

Back squat - 1x65, 90lbs 3x8

Deadlift - 135lbs 3x5, 170lbs 1x5, 205lbs 1x3, 220lbs 1x5, 255lbs 1x5, 290lbs 1x5

Pushups - 3x12

I took all last week off to recover as much as possible. I'm going to repeat this last month.

Thursday 8/25/11

Afternoon:

Back squat - 1x70, 100lbs 3x10

Bench: 65lbs x5, 85lbs x5, 100lbs x3, 125lbs x5, 140lbs x3, 155lbs x3

CC Pullups step 1 vertical pulls - 3x30

Band pull aparts (purple Jumpstretch band) 3x16

Tuesday 8/23/11

Afternoon:

Back squat - 1x70, 100lbs 3x10

Deadlift - 135lbs 3x5, 170lbs 1x5, 205lbs 1x3, 255lbs 1x5, 290lbs 1x3, 325lbs 1x2

Pushups - 3x14

I feel much better not pushing my deadlift reps. I'm going to be very conservative with that. Especially considering I'm not eating like a maniac right now. I'm hovering around 215lbs and I'd like to get down to a solid 210lbs.

Saturday 8/20/11

Afternoon:

Back squat - 70lbs 1x5, 90lbs 1x5, 110lbs 1x3, 125lbs 1x3, 145lbs 1x3, 160lbs 1x4

Barbell press - 50lbs 1x5, 65lbs 1x5, 80lbs 1x3, 90lbs 1x3, 105lbs 1x3, 117.5lbs 1x5

CC Pullups step 1 vertical pulls - 3x22

Band pull aparts (purple Jumpstretch band) 3x14

Thursday 8/18/11

Afternoon:

Back squat - 1x65, 95lbs 3x10

Bench: 65lbs x5, 85lbs x5, 100lbs x3, 115lbs x3, 132.5lbs x3, 150lbs x4

CC Pullups step 1 vertical pulls - 3x20

Band pull aparts (purple Jumpstretch band) 3x14

Good day. Played 9 holes of golf this morning for the final of the golf class I was taking. Great fun and walking for 2 1/2 hours is good exercise.

Tuesday 8/16/11

Afternoon:

Back squat - 1x65, 95lbs 3x10

Deadlift - 135lbs 3x5, 170lbs 1x5, 205lbs 1x3, 240lbs 1x3, 270lbs 1x3, 305lbs 1x3

Pushups - 3x13

Felt good today.

Saturday 8/13/11

Afternoon:

Back squat - 70lbs 1x5, 90lbs 1x5, 110lbs 1x3, 115lbs 1x5, 135lbs 1x5, 155lbs 1x5

Barbell press - 50lbs 1x5, 65lbs 1x5, 80lbs 1x3, 85lbs 1x5, 100lbs 1x5, 110lbs 1x5

CC Pullups step 1 vertical pulls - 3x15

Band pull aparts (purple Jumpstretch band) 3x12 

Thursday 8/11/11

Afternoon:

Back squat - 1x65, 90lbs 3x10

Bench: 65 x5, 85 x5, 100 x3, 110 x5, 125 x5, 140 x5

CC Pullups step 1 vertical pulls - 3x10

Band pull aparts (purple Jumpstretch band) 3x10

Tuesday 8/9/11

Afternoon:

Back squat - 1x65, 90lbs 3x8

Deadlift - 135lbs 3x5, 170lbs 1x5, 205lbs 1x3, 220lbs 1x5, 255lbs 1x5, 290lbs 1x5

Pushups - 3x12

I'm moving back to 5/3/1. It's easy to do and it works. I'm doing the 3 day full body routine recently posted by Jim Wendler on T-Nation. I reset my weights back a few months and I'll try to keep the momentum for another six months if possible.

Tuesday 8/2/11

Afternoon:

Light arm bars 15lb bell

One handed swings 16kg - 1x 5/5, 2x 10/10

One handed swings 20kg - 4x 10/10


Apparently I need to account for doing a new sport when I consider what I do for training. I'm starting to spend a few hours around 4 days a week practicing golf right now and attending golf class. Starting next quarter at the local community college I'll be playing 18 holes at least once a week in addition to the class I'm taking right now and a swing analysis class. I always jump in with both feet...lol!


But...especially considering I'm out in the sun on my feet and all that I'm starting to realize my training needs to adapt. I'm still not sure how yet, but I'm going to keep my Tuesdays and Fridays a bit easier for now. Arm bars, foam rolling and mobility to warm up and then easy swings for now.

Monday 8/1/11

Morning:

Pushups - 3x11

Afternoon:

Squat - 70lbs 1x5, 105lbs 1x5, 140lbs 1x5, 175lbs 2x1,2,3, 1x1,2,2

Press - 65lbs 1x5, 85lbs 1x5, 105lbs 1x5, 122.5lbs 3x1,2,3


Knee tucks (CC tempo) - 2x12, 1x8

Saturday 7/30/11

Afternoon:

The following two exercises I did 3x in the following order:

TGU 16kg - 1x1/1

Double bell overhead squat 2x 16kg - 1x2

One handed swings 16kg - 5x 5/5

One handed swings 20kg - 5x 5/5

Two handed swings 24kg - 1x 10, 1x15

Two handed swings 24kg - 5x12 (on the minute) 60 in 5 min.

I like the complex that I did using the TGU and then the double bell overhead squats. The overhead squats felt a little harder than I thought they would.

Still easing up on the swing volume.

I'm staying steady at 218lbs body weight. I want to maintain the size I worked hard to get but work on getting leaner. I don't want to drop below 215lbs for now.

Thursday 7/28/11

Afternoon:

Squat - 65lbs 1x5, 100lbs 1x5, 135lbs 1x5, 170lbs 3x1,2,3

Press - 65lbs 1x5, 80lbs 1x5, 100lbs 1x5, 120lbs 3x1,2,3

Knee tucks (CC tempo) - 3x10

Tuesday 7/26/11

Afternoon:

TGU 16kg - 1x1/1

TGU to post and down to arm bar 16kg - 2x1/1

TGU 16kg - 1x1/1

One handed swings 16kg - 5x 5/5

One handed swings 20kg - 5x 5/5

Two handed swings 24kg - 1x 10

Two handed swings 24kg - 5x10 (on the minute) 50 in 5 min.

Very easy swings but I need a starting place to ease in.

Monday 7/25/11

Morning:

Pushups - 3x10

Afternoon:

Squat - 65lbs 1x5, 100lbs 1x5, 135lbs 1x5, 170lbs 1x1,2,3, 2x1,2

Press - 65lbs 1x5, 80lbs 1x5, 100lbs 1x5, 120lbs 3x1,2,3

Knee tucks (CC tempo) - 3x10

I decided that I'll be doing squats and overhead press ladders twice a week. I'm using ladders as outlined by Steve Shafley over at Power and Bulk.

Friday 7/22/11

Afternoon:

One handed swings 16kg - 5x 5/5

One handed swings 20kg - 5x 5/5

One handed swings 24kg - 3x 5/5

I was going to do some TGU to warm up, but I ended up washing my dogs instead (it's a workout).

Just getting used to a bit of light swing volume.

Thursday 7/21/11

Afternoon:

Bench press - 70lbs 1x5, 87.5lbs 1x5, 105lbs 1x5, 130lbs 1x5

Deadlift - 145lbs 3x5, 180lbs 1x5, 215lbs 1x5, 270lbs 1x5

Knee tucks (CC tempo) - 3x8

Another day in my final back off week for 5/3/1.

Tuesday 7/19/11

Afternoon:

TGU 16kg - 3x1/1

Swings 16kg, 20kg, 24kg - various

Right now I'm just easing into this day. For starters I'm going to be working into some timed sets of swings. Not today though, just getting used to swinging again. Mostly one handed swings.

Monday 7/18/11

Afternoon:

Back squat - 80lbs 1x5, 100lbs 1x5, 120lbs 1x5, 150lbs 1x5

Barbell press - 55lbs 1x5, 70lbs 1x5, 85lbs 1x5, 105lbs 1x5

Knee tucks (CC tempo) - 3x5

This is my backoff week for my 6th month of 5/3/1 and a transition to a more varied routine. On Mondays I'll be doing 5/3/1 squats and press followed up by the Convict Conditioning hanging leg raise progressions. I thought I'd ease in with some low rep sets just to try them on for size.

Friday 7/15/11

Afternoon:

Bench press - 70lbs 1x5, 87.5lbs 1x5, 105lbs 1x3, 130lbs 1x5, 150lbs 1x3, 165lbs 1x3

Thursday 7/14/11

Afternoon:

Deadlift - 145lbs 3x5, 180lbs 1x5, 215lbs 1x3, 265lbs 1x5, 300lbs 1x3, 335lbs 1x2

I probably had another rep at least in me but my lower back was a bit tight still so I didn't push too hard. I keep thinking lately of Rif's (Mark Reifkind) point about the next step off a peak is usually downward. You can either take the step yourself or fall off (not the most accurate recollection, but you get the idea). I'll have more thoughts on that and how I'm planning on dealing with that as I wrap up this 6 month cycle.

Tuesday 7/12/11

Afternoon:

Barbell press - 55lbs 1x5, 70lbs 1x5, 85lbs 1x3, 105lbs 1x5, 120lbs 1x3, 132.5lbs 1x5

I just love pressing. It's pretty funny there is a thread on DD about 5/3/1 and there seem to be a lot of people offering opinions about it that don't seem to have done the program.

Meanwhile here is a weight I've never put overhead before and the first time I get to it I hit 5 reps. And it seems like I hit at least one pr every week. Sometimes that means just doing the same amount of reps but with more authority...sometimes that means more reps and heavier weight..

I'm still not strong, but I'm learning good lessons about doing the work and learning from the experience.

Monday 7/11/11

Afternoon:

Back squat - 80lbs 1x5, 100lbs 1x5, 120lbs 1x3, 150lbs 1x5, 170lbs 1x3, 190lbs 1x3

Real bare bones at this point. I'm dropping the BBB assistance work on this last week as I taper off.

I mentioned excuses the other day, but I should document my thoughts on why I felt so wrecked and weak last week for my future self if for no other reason.

I was coming up on the end of 6 months of continuous progress and the main lifts weren't tiring me out as much as all the volume from the BBB assistance work. I also started learning to play golf which had me going out to the range 3 -4 times a week. For the last 6 months I've been doing my lifting and then chilling hard. I need to get used to standing and walking around without sitting for hours and one more thing....the sun. That glowing orb in the sky and it's affects on the skin are something I apparently forgot about. I got burned pretty good as I have a shaved head, wasn't wearing a hat or sunscreen. Lesson learned.

It was a combination of those things I believe that had me crash at the end of last week. I need to remember that especially now that I'm older all physical activity will take it's toll and I need to ease into something new.

I'll finish up this week with the full 5/3/1 lifts, do my backoff week next week and then move into a new phase. I'm still thinking about what I'll be doing a bit but at this point it looks like two days devoted to strength and two days devoted to kettlebell conditioning. I see long sets of swings and snatches in my near future again. My conditioning is not up to snuff at this point so I know it's gonna be "fun".

Saturday 7/9/11

Afternoon:

Bench press - 70lbs 1x5, 87.5lbs 1x5, 105lbs 1x3, 122.5lbs 1x3, 140lbs 1x3, 157.5lbs 1x6

I felt much better today. Yesterday I still was feeling wrecked but today after a good nights sleep finally I feel back.

I'm still just doing the minimum for now. I plan on finishing up next week to complete the 6 months I had planned this phase for and then change focus a bit.

Thursday 7/7/11

Afternoon:

Deadlift - 145lbs 3x5, 180lbs 1x5, 215lbs 1x3, 245lbs 1x3, 280lbs 1x3, 315lbs 1x3

Just the bare minimum today. I suspected things were off a bit when I started and that was confirmed once I started my set with 315lbs. I not only felt weak, my lower back especially felt sore and strained so I just hit the minimum reps required and then called it a day. I'm smart enough at this point not to try to push through it and end up tweaking myself unnecessarily. Not getting injured is the key...or rather one of the most important keys.

This was the first time I've been this fatigued in a while and I can attribute it to a few things (I'll spare any readers the excuses). The fact is I'm coming up on finishing 6 straight months of this routine based almost solely on building a base of size and strength. When I finish this month I'll be modifying my routine to focus more on conditioning and leaning out a touch while maintaining the strength I've built.

Tuesday 7/5/11

Afternoon:

Barbell press - 55lbs 1x5, 70lbs 1x5, 85lbs 1x3, 100lbs 1x3, 112.5lbs 1x3, 125lbs 1x7

Bench press 90lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x16

BU Press 20kg - 5x3/3

Farmers walk - 100lbs each hand - 3x 40yds.

Good day. I can't wait for it to cool down though.

I'm also starting a golf class at Foothill College. Pretty interesting game...I'll give it a shot and see if it's something that I can do for fun aside from my training.

Monday 7/4/11

Afternoon:

Back squat - 80lbs 1x5, 100lbs 1x5, 120lbs 1x3, 140lbs 1x3, 160lbs 1x3, 180lbs 1x6

Double swings 2x 20kg - 5x16

Saturday 7/2/11

Afternoon:

Bench press - 70lbs 1x5, 87.5lbs 1x5, 105lbs 1x3, 115lbs 1x5, 130lbs 1x5, 150lbs 1x6

Barbell press - 70lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x14

BU Press 24kg - 5x1/1

Farmers walk - 95lbs each hand - 3x 100yds.

I didn't feel strong today. Thursdays deadlifts really sapped my energy. I used yesterday as a rest day and made sure I ate well to be as ready as possible today.

Thursday 6/30/11

Afternoon:

Deadlift - 145lbs 3x5, 180lbs 1x5, 215lbs 1x3, 235lbs 1x5, 270lbs 1x5, 305lbs 1x8

Back squat - 100lbs 5x10

One handed swings 24kg - 5x5/5 (on the minute) 50 in 5 min.

The last two reps of my AMRAP set were pretty much at the limit and that last rep was probably the slowest to lockout ever for me. I had 8 reps planned because....I dunno...I got 8 reps with each of my other AMRAP sets this week and I guess I liked the symmetry of it. Getting at least one solid pr this week was something I wanted as well as my previous best with this weight was 6 reps.

I need to get my conditioning going. I'm going to start (gently) building up my swings again. I'm starting pretty light and with low reps to ease myself in. Originally I was going to be pushing the Prowler after my lower body days but....after my lifting it's just not easy to get myself to pack everything up, drive to where I can push it, set it up, etc. It would be another story if I could do at my house or right outside.

The swings will work fine though and I know exactly how to build up to longer sets. I'm planning on hitting the Prowler on Saturdays and doing some conditioning only on those days.

Tuesday 6/28/11

Afternoon:

Barbell press - 55lbs 1x5, 70lbs 1x5, 85lbs 1x3, 90lbs 1x5, 105lbs 1x5, 120lbs 1x8

Bench press 87.5lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x14

BU Press 20kg - 5x2/2

Monday 6/27/11

Afternoon:

Back squat - 80lbs 1x5, 100lbs 1x5, 120lbs 1x3, 130lbs 1x5, 150lbs 1x5, 170lbs 1x8

Double swings 2x 20kg - 5x14

A few ugly reps at the end of my AMRAP set but I had 8 reps planned and I wanted to get them.

Friday 6/24/11

Afternoon:

Bench press - 70lbs 1x5, 85lbs 1x5, 102.5lbs 1x5, 127.5lbs 1x5

5/3/1 Backoff week.

Thursday 6/23/11

Afternoon:

Deadlift - 140lbs 3x5, 175lbs 1x5, 210lbs 1x5, 265lbs 1x5

5/3/1 Backoff week.

Tuesday 6/22/11

Afternoon:

Barbell press - 55lbs 1x5, 67.5lbs 1x5, 80lbs 1x5, 102.5lbs 1x5

5/3/1 Backoff week.

Monday 6/20/11

Afternoon:

Back squat - 75lbs 1x5, 95lbs 1x5, 115lbs 1x5, 145lbs 1x5

5/3/1 Backoff week.

Saturday 6/18/11

Afternoon:

Bench press - 70lbs 1x5, 85lbs 1x5, 102.5lbs 1x3, 127.5lbs 1x5, 145lbs 1x3, 160lbs 1x5

Barbell press - 72.5lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x16

BU Press 20kg - 5x3/3

Farmers walk - 100lbs each hand - 3x 100yds.

Thursday 6/16/11

Afternoon:

Deadlift - 140lbs 3x5, 175lbs 1x5, 210lbs 1x3, 265lbs 1x5, 300lbs 1x3, 335lbs 1x4

Back squat - 105lbs 5x10

I got the 4 reps and was feeling strong. I was really close to going for a 5th rep but didn't. I was surprised about how strong my reps were though. Good stuff.

Tuesday 6/14/11

Afternoon:

Barbell press - 55lbs 1x5, 67.5lbs 1x5, 80lbs 1x3, 102.5lbs 1x5, 115lbs 1x3, 127.5lbs 1x6

Bench press 90lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x16

BU Press 16kg - 5x5/5

Farmers walk - 105lbs each hand - 3x 40yds.

Man...my upper body days are way tougher than my lower body days. I know I'm doing a lot but I'm progressing in everything and feeling strong.

Monday 6/13/11

Afternoon:

Back squat - 75lbs 1x5, 95lbs 1x5, 115lbs 1x3, 145lbs 1x5, 160lbs 1x3, 180lbs 1x6

Double swings 2x 20kg - 5x16

Felt great today. I got the same reps as I did with 10lbs less and my form was much better. As the weight gets heavier it is forcing me to really concentrate on tension and my form.

Saturday 6/11/11

Afternoon:

Bench press - 70lbs 1x5, 85lbs 1x5, 102.5lbs 1x3, 120lbs 1x3, 135lbs 1x3, 155lbs 1x6

Barbell press - 70lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x14

BU Press 20kg - 5x2/2

Farmers walk - 95lbs each hand - 3x 100yds.

Thursday 6/9/11

Afternoon:

Deadlift - 140lbs 3x5, 175lbs 1x5, 210lbs 1x3, 245lbs 1x3, 280lbs 1x3, 315lbs 1x6

Back squat - 100lbs 5x10

Got the reps I wanted again. My last AMRAP with 315 was 5 reps. The last rep was a real strain, but it locked out.

Tuesday 6/7/11

Afternoon:

Barbell press - 55lbs 1x5, 67.5lbs 1x5, 80lbs 1x3, 95lbs 1x3, 110lbs 1x3, 120lbs 1x8

Bench press 87.5lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x14

BU Press 16kg - 5x4/4

Farmers walk - 100lbs each hand - 3x 40yds.

Monday 6/6/11

Afternoon:

Back squat - 75lbs 1x5, 95lbs 1x5, 115lbs 1x3, 135lbs 1x3, 150lbs 1x3, 170lbs 1x6

Double swings 2x 20kg - 5x14

I felt strong today. I can tell my squatting is stronger because the tendency to good morning out was not really there today. Part of that is making much more of an effort to keep everything tight...especially my back and torso.

Saturday 6/4/11

Afternoon:

Bench press - 70lbs 1x5, 85lbs 1x5, 102.5lbs 1x3, 110lbs 1x5, 127.5lbs 1x5, 145lbs 1x8

Barbell press - 67.5lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x12

BU Press 20kg - 5x1/1

Thursday 6/2/11

Afternoon:

Deadlift - 140lbs 3x5, 175lbs 1x5, 210lbs 1x3, 230lbs 1x5, 265lbs 1x5, 300lbs 1x7

Back squat - 95lbs 5x10

Feeling better today. I got the reps I wanted.

My weight is coming down a bit. I've stopped drinking milk and have been trying to increase my protein intake. I'm shooting for roughly 200 grams a day. I'm not going crazy though trying to make that number.

I'm getting leaner fast. I'm about 222 or so right now.

Tuesday 5/31/11

Afternoon:

Barbell press - 55lbs 1x5, 67.5lbs 1x5, 80lbs 1x3, 87.5lbs 1x5, 102.5lbs 1x5, 115lbs 1x9

Bench press 85lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x12

BU Press 16kg - 5x3/3

Farmers walk - 95lbs each hand - 3x 40yds.

I still feel like crap but today went well. The farmers walk all of a sudden is feeling really light. I'll stay with the progression that I'm using because it's working.

Monday 5/30/11

Afternoon:

Back squat - 75lbs 1x5, 95lbs 1x5, 115lbs 1x3, 125lbs 1x5, 145lbs 1x5, 160lbs 1x7

Double swings 2x 20kg - 5x12

I felt like crap today, but every session counts.

I am supposed to be hitting the prowler on my squat days. It's tough because I have to pack up and drive to a place I can do them and then set up all after my squats and swings. I am going to have to suck it up at some point and get my conditioning back up to speed.

Friday 5/27/11

Afternoon:

Bench press - 65lbs 1x5, 85lbs 1x5, 100lbs 1x5, 125lbs 1x5

5/3/1 Backoff week.

Thursday 5/26/11

Afternoon:

Deadlift - 135lbs 3x5, 170lbs 1x5, 195lbs 1x5, 255lbs 1x5

5/3/1 Backoff week.

Tuesday 5/24/11

Afternoon:

Barbell press - 50lbs 1x5, 65lbs 1x5, 80lbs 1x5, 100lbs 1x5

5/3/1 Backoff week.

Monday 5/23/11

Afternoon:

Back squat - 70lbs 1x5, 90lbs 1x5, 110lbs 1x5, 135lbs 1x5

5/3/1 Backoff week.

Friday 5/20/11

Afternoon:

Bench press - 65lbs 1x5, 85lbs 1x5, 100lbs 1x3, 125lbs 1x5, 140lbs 1x3, 155lbs 1x6

Barbell press - 70lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x14

BU Press 20kg - 5x1/1

Farmers walk - 90lbs each hand - 3x 100yds.

Thursday 5/19/11

Afternoon:

Deadlift - 135lbs 3x5, 170lbs 1x5, 205lbs 1x3, 255lbs 1x5, 290lbs 1x3, 325lbs 1x4

Back squat - 100lbs 5x10

I was hoping for 5 reps but I'm happy with 4. I'm close to 5 reps with 325lbs. One of my goals is 5 reps with 345lbs. Not far.

Tuesday 5/17/11

Afternoon:

Barbell press - 50lbs 1x5, 65lbs 1x5, 80lbs 1x3, 100lbs 1x5, 110lbs 1x3, 122.5lbs 1x6

Bench press 87.5lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x14

BU Press 16kg - 5x3/3

Various holds and hanging from my pullup bar (it's raining out)

Pressing continues to get and feel stronger. The BU presses are feeling much better as well. When I first started them my groove felt rusty, but now they feel like they are moving well.

Monday 5/16/11

Afternoon:

Back squat - 70lbs 1x5, 90lbs 1x5, 110lbs 1x3, 135lbs 1x5, 155lbs 1x3, 170lbs 1x5

Double swings 2x 20kg - 5x10

A pr for squats done in my home gym in weight. I squatted 200lbs before in Jordan's studio before I had my hip replacement but have never gone above 165lbs in my own garage before this. I know how hilarious that might sound to stronger people, but it's been a tough road to get back to this point.

When I write out all the weights for the upcoming month I always look ahead to see what the AMRAP squat weights are going to be with some apprehension. I am getting used to more weight on me though and it really isn't bad at all when I get under the bar. 5/3/1 is pretty amazing in how it just keeps the weights you are using completely doable for a good margin of reps above the minimums even 4 months in. I'm hoping to go at least 2 more months without needing a reset. I'm pretty confident that will work out considering the progress all around so far.

Friday 5/13/11

Afternoon:

Bench press - 65lbs 1x5, 85lbs 1x5, 100lbs 1x3, 115lbs 1x3, 135 1x3, 150lbs 1x7

Barbell press - 67.5lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x12

BU Press 20kg - 5x1/1

Farmers walk - 85lbs each hand - 3x 100yds.

Thursday 5/12/11

Afternoon:

Deadlift - 135lbs 3x5, 170lbs 1x5, 205lbs 1x3, 240lbs 1x3, 270lbs 1x3, 305lbs 1x6

Back squat - 95lbs 5x10

Tuesday 5/10/11

Afternoon:

Barbell press - 50lbs 1x5, 65lbs 1x5, 80lbs 1x3, 90lbs 1x3, 105lbs 1x3, 117.5lbs 1x8

Bench press 85lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x12

BU Press 16kg - 5x2/2

Farmers walk - 95lbs each hand - 3x 40yds.

Monday 5/9/11

Afternoon:

Back squat - 70lbs 1x5, 90lbs 1x5, 110lbs 1x3, 125lbs 1x3, 145lbs 1x3, 155lbs 1x7, 160lbs 1x4

Double swings 2x 20kg - 5x10

Prowler - total weight 205lbs 4x 40 yd. sprint alternating high and low push

I accidentally used last weeks weight for my AMRAP sets. No big difference between 155 lbs. and 160 lbs. but I still did a set with 160 just because. I did the same reps with 155 that I did last week, but they felt stronger.

Gnarly. That's what the prowler "sprints" I was doing are. I measured the distance out this time and the distance is a lot longer than when I paced it out the first time. The low handle pushes are brutal. I'm going to have to build up a bit just to make the full 6x alternating sprints called for.

Friday 5/6/11

Afternoon:

Bench press - 65lbs 1x5, 85lbs 1x5, 100lbs 1x3, 110lbs 1x5, 125 1x3, 140lbs 1x9

Barbell press - 65lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x10

BU Press 16kg - 1x1/1

BU Press 20kg - 5x1/1

Farmers walk - 80lbs each hand - 3x 100yds.

Thursday 5/5/11

Afternoon:

Deadlift - 135lbs 3x5, 170lbs 1x5, 205lbs 1x3, 225lbs 1x5, 255lbs 1x3, 290lbs 1x7

Back squat - 90lbs 5x10

I had a couple more reps in me but I'm going to try to keep my first week moderate and push it more in the 2nd and 3rd weeks.

Tuesday 5/3/11

Afternoon:

Barbell press - 50lbs 1x5, 65lbs 1x5, 80lbs 1x3, 85lbs 1x5, 100lbs 1x5, 110lbs 1x8

Bench press 82.5lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x10

BU Press 16kg - 5x2/2

Farmers walk - 90lbs each hand - 3x 40yds.

Good stuff. The dips were great for my triceps, but all the pressing was hard on my elbows. I'm thinking I'll plug in BU presses for singles or doubles on my pressing days instead.

Monday 5/2/11

Afternoon:

Back squat - 70lbs 1x5, 90lbs 1x5, 110lbs 1x3, 115lbs 1x5, 135lbs 1x5, 150lbs 1x7

Deadlift - 170lbs 5x10

Friday 4/29/11

Afternoon:

Bench press - 65lbs 1x5, 80lbs 1x5, 95lbs 1x5

5/3/1 Backoff week.

Thursday 4/28/11

Afternoon:

Deadlift - 135lbs 1x5, 165lbs 1x5, 200lbs 1x5

5/3/1 Backoff week.

Tuesday 4/26/11

Afternoon:

Barbell press - 50lbs 1x5, 62.5lbs 1x5, 75lbs 1x5

5/3/1 Backoff week.

Monday 4/25/11

Afternoon:

Back squat - 70lbs 1x5, 85lbs 1x5, 100lbs 1x5

5/3/1 Backoff week.

Friday 4/22/11

Afternoon:

Bench press - 65lbs 1x5, 80lbs 1x5, 95lbs 1x3, 120lbs 1x5, 135 1x3, 150lbs 1x7

Barbell press - 67.5lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x10

Dips bodyweight - 5x3

Farmers walk - 80lbs each hand - 3x 100yds.

Thursday 4/21/11

Afternoon:

Deadlift - 135lbs 3x5, 165lbs 1x5, 200lbs 1x3, 250lbs 1x5, 280lbs 1x3, 315lbs 1x5

Back squat - 95lbs 5x10

Tuesday 4/19/11

Afternoon:

Barbell press - 50lbs 1x5, 62.5lbs 1x5, 75lbs 1x3, 95lbs 1x3, 105lbs 1x3, 117.5lbs 1x8

Bench press 85lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x10

Dips bodyweight - 5x3

Farmers walk - 90lbs each hand - 3x 40yds.

Just crushed my workout today. Last week I did 7 reps with 5lbs less. I just felt really strong. I'm very happy with how fast my pressing strength is increasing.

Monday 4/18/11

Afternoon:

Back squat - 70lbs 1x5, 85lbs 1x5, 100lbs 1x3, 130lbs 1x5, 145lbs 1x3, 160lbs 1x6

Deadlift - 175lbs 5x10

Friday 4/15/11

Afternoon:

Bench press - 65lbs 1x5, 80lbs 1x5, 95lbs 1x3, 112.5lbs 1x3, 130 1x3, 145lbs 1x7

Barbell press - 65lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x10

Dips bodyweight - 5x3

Farmers walk - 70lbs each hand - 3x 100yds.

Thursday 4/14/11

Afternoon:

Deadlift - 135lbs 3x5, 165lbs 1x5, 200lbs 1x3, 230lbs 1x3, 265lbs 1x3, 300lbs 1x6

Back squat - 45lbs 3x5, 90lbs 5x10

Tuesday 4/12/11

Afternoon:

Barbell press - 50lbs 1x5, 62.5lbs 1x5, 75lbs 1x3, 87.5lbs 1x3, 100lbs 1x3, 112.5lbs 1x7

Bench press 82.5lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x10

Dips bodyweight - 3x2, 2x3

Farmers walk - 90lbs each hand - 3x 40yds.

I forgot that I was plugged in to doing sets of 3 for dips this week. Remembered for the last two sets.

My pressing feels strong. Earlier today I was walking by my kettlebells and on a whim just picked up the 32kg and hit doubles on each arm cold. I didn't have to contort my body or lean all crazy to get them. I think that's the first time I've hit doubles with that bell on my left side. Pretty cool.

Monday 4/11/11

Afternoon:

Back squat - 45lbs 3x5, 70lbs 1x5, 85lbs 1x5, 100lbs 1x3, 120lbs 1x3, 135lbs 1x3, 155lbs 1x6

Deadlift - 170lbs 5x10

Prowler - total weight 205lbs 6x 30 yd. sprint high push

I added weight to the prowler this time and went to a lot with markings so I had a better idea of the distance. Last week I definitely underestimated the distance (I tried to pace it out). The parking lot I used today was WAY stickier than the pavement I did this on last week.

I have a better idea of what the prowler flu is now. I didn't wreck myself that bad, but about 5 - 10 minutes after I finished I was feeling a bit ill. :)

I plan on using the prowler for two days during the week. I'll do sprints after my squat day and a marathon either on deadlift day or on Saturdays.

Friday 4/8/11

Afternoon:

Bench press - 65lbs 1x5, 80lbs 1x5, 95lbs 1x3, 105lbs 1x5, 120 1x5, 135lbs 1x9

Barbell press - 62.5lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x10

Dips bodyweight - 5x2

Farmers walk 32kg+28kg bell alternating hands - 4x 100 yards

Thursday 4/7/11

Afternoon:

Deadlift - 135lbs 3x5, 165lbs 1x5, 200lbs 1x3, 215lbs 1x5, 250lbs 1x5, 280lbs 1x8

Back squat - 45lbs 3x5, 85lbs 5x10

I had a few more reps in me, but I'm going to make an effort not to push my AMRAP sets to the limit in the first week.

Tuesday 4/5/11

Afternoon:

Barbell press - 45lbs 3x5, 50lbs 1x5, 62.5lbs 1x5, 75lbs 1x3, 80lbs 1x5, 95lbs 1x5, 105lbs 1x9

Bench press 80lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x10

Dips bodyweight - 5x2

Farmers walk - 90lbs each hand - 3x 40yds.

Monday 4/4/11

Afternoon:

Back squat - 45lbs 3x5, 70lbs 1x5, 85lbs 1x5, 100lbs 1x3, 110lbs 1x5, 130lbs 1x5, 145lbs 1x8

Deadlift - 165lbs 5x10

Prowler - total weight 155lbs 6x 40 yd. sprint alternating high and low push

First time using my new prowler. The weight was light and I wasn't smoked by this. I was breathing hard and I definitely felt it though. I really just wanted to start getting used to it. I think slowly adding weight to this and build up the brutality. The workout was called "The Hell That is New Jersey" from the Prowler Challenge up at Elite FTS.

Friday 4/1/11

Afternoon:

Bench press - 45lbs 3x5, 60lbs 1x5, 75lbs 1x5, 90lbs 1x5

Band pull aparts (purple Jumpstretch band) 2x5

5/3/1 Backoff week.

Thursday 3/31/11

Afternoon:

Deadlift - 135lbs 3x5, 160lbs 1x5, 190lbs 1x5

5/3/1 Backoff week.

Tuesday 3/29/11

Afternoon:

Barbell press - 45lbs 3x5, 47.5lbs 1x5, 60lbs 1x5, 70lbs 1x5

Band pull aparts (purple Jumpstretch band) 2x5

5/3/1 Backoff week.

Monday 3/28/11

Back squat - 45lbs 3x5, 65lbs 1x5, 80lbs 1x5, 95lbs 1x5

5/3/1 Backoff week.

Saturday 3/26/11

Afternoon:

Bench press - 45lbs 3x5, 60lbs 1x5, 75lbs 1x5, 90lbs 1x3, 112.5lbs 1x5, 127.5 1x3, 142.5lbs 1x7

Barbell press - 65lbs 5x10

Dips bodyweight - 5x3

For the same reason I cut out the curls I have cut out the renegade rows (for now). I ordered a light band from Elite FTS and I'll start doing band pull aparts during my accessory press lifts when I get it.

Thursday 3/24/11

Afternoon:

Deadlift - 135lbs 3x5, 160lbs 1x5, 190lbs 1x3, 240lbs 1x5, 270lbs 1x3, 305lbs 1x5

Back squat - 45lbs 3x5, 90lbs 5x10

No curls. Apparently doing curls twice a week and renegade rows twice a week was too much for my right elbow and I started feeling the twinges of tendinitis coming on. This time I'll stop doing what hurts it right away instead of plowing through like I did over a year ago now.

I did order a prowler and some farmers carry bars. I'm going to simplify my routine more and add some conditioning in.

Tuesday 3/22/11

Afternoon:

Barbell press - 45lbs 3x5, 47.5lbs 1x5, 60lbs 1x5, 70lbs 1x5, 90lbs 1x3, 100lbs 1x3, 112.5lbs 1x6

Bench press 80lbs 5x10 alternating with Renegade rows 2x 20kg - 5x9/9

Dips bodyweight - 5x3

Monday 3/21/11

Afternoon:

Back squat - 45lbs 3x5, 65lbs 1x5, 80lbs 1x5, 95lbs 1x3, 120lbs 1x5, 135lbs 1x3, 150lbs 1x6

Double swings 2x 20kg - 5x15

Barbell curl - 55lbs 1x10, 1x9, 1x8

Friday 3/18/11

Afternoon:

Bench press - 45lbs 3x5, 60lbs 1x5, 75lbs 1x5, 90lbs 1x3, 105lbs 1x5, 120 1x3, 135lbs 1x8

Barbell press - 62.5lbs 5x10 alternating with Renegade rows 2x 20kg - 5x8/8

Dips bodyweight - 5x3

Thursday 3/17/11

Afternoon:

Deadlift - 135lbs 3x5, 160lbs 1x5, 190lbs 1x3, 225lbs 1x3, 255lbs 1x3, 290lbs 1x6

Back squat - 45lbs 3x5, 85lbs 5x10

Barbell curl 52.5lbs - 3x10

Tuesday 3/15/11

Afternoon:

Barbell press - 45lbs 3x5, 47.5lbs 1x5, 60lbs 1x5, 70lbs 1x3, 82.5lbs 1x3, 95lbs 1x3, 105lbs 1x8

Bench press 77.5lbs 5x10 alternating with Renegade rows 2x 20kg - 5x8/8

Dips bodyweight - 5x3

Monday 3/14/11

Afternoon:

Back squat - 45lbs 3x5, 65lbs 1x5, 80lbs 1x5, 95lbs 1x3, 110lbs 1x3, 130lbs 1x3, 145lbs 1x7

Double swings 2x 20kg - 5x10

Barbell curl - 52.5lbs 2x10, 1x9

I repeated last weeks workout. I was hit by the flu during the night after my last workout and it really knocked me on my ass last week. Aside from sneezing and coughing I got really weak, had chills and just couldn't eat. I have not been that sick in a few years. Glad it's past.

I didn't feel very strong today. My eating is ramping back up but last week I was lucky to get some soup in my stomach for a few meals a day. I still got my 7 reps with 145 lbs but I did notice my hips wanting to come up first.

Monday 3/7/11

Afternoon:

Back squat - 45lbs 3x5, 65lbs 1x5, 80lbs 1x5, 95lbs 1x3, 110lbs 1x3, 130lbs 1x3, 145lbs 1x7

Double swings 2x 20kg - 5x12

Barbell curl - 52.5lbs 3x10

Friday 3/4/11

Afternoon:

Bench press - 45lbs 3x5, 60lbs 1x5, 75lbs 1x5, 90lbs 1x3, 97.5lbs 1x5, 112.5 1x3, 127.5lbs 1x10

Barbell press - 60lbs 5x10 alternating with Renegade rows 2x 20kg - 5x7/7

Dips bodyweight - 5x2

Thursday 3/3/11

Afternoon:

Deadlift - 135lbs 3x5, 160lbs 1x5, 190lbs 1x3, 210lbs 1x5, 240lbs 1x3, 270lbs 1x9

Back squat - 45lbs 3x5, 80lbs 5x10

Barbell curl 50lbs - 3x10

I feel stronger.

I'm doing curls to make my arms stronger. I used to think I didn't need to do them but some recent posts by Boris over at SquatRX and Zac Even Esh made me realize I didn't know what I was talking about.

Another reason for doing the curls is because of the tendinitis in my left elbow that I haven't been able to shake for over a year now. I'm doing some trigger point therapy on it with a lacrosse ball and I plan on doing curls to build strength in the joint. I do my curls with a slow eccentric and then back up at speed. I have heard from others with similar chronic tendinitis that this was effective in eventually healing the elbow.

Plus...(someday) I'll have some GUNS!

Tuesday 3/1/11

Afternoon:

Barbell press - 45lbs 3x5, 47.4lbs 1x5 60lbs 1x5, 70lbs 1x3, 75lbs 1x5, 90lbs 1x5, 100lbs 1x10

Bench press 75lbs 5x10

Dips bodyweight - 5x2

Renegade rows 2x 20kg - 5x7/7

Elliptical program 1

Four more reps in the press with 100 than almost 1 month ago. That's progress. Reps feel stronger too. I'm leaving some (probably ugly) reps in the bank but I am pushing the AMRAP sets hard.

For now I'm using the elliptical machine out of convenience. Burpees weren't working as my wrists got really sore from coming down to the floor quickly. I believe that I may be released to buy a prowler soon. Some farmers walk bars also I'm hoping. That will change how I do cardio. For now though I just need to start breathing a little hard a couple of times a week after a winter of just working size and strength.

I weigh about 220lbs currently and while I wouldn't say I'm lean, I can still see my abs without flexing them. I just need to steadily just keep getting the weights up and mostly maintain my weight at this point.

Monday 2/28/11

Afternoon:

Back squat - 45lbs 3x5, 65lbs 1x5, 80lbs 1x5, 950lbs 1x5, 105lbs 1x5, 120lbs 1x3, 135lbs 1x9

Double swings 2x 20kg - 5x10

Barbell curl - 50lbs 3x10

Good start to the second month of 531. I will move a couple of the assistance exercises to different days.

Mondays really lets me feel my hamstrings.

Friday 2/25/11

Afternoon:

Bench press - 45lbs 3x5, 60lbs 1x5, 75lbs 1x5, 90lbs 1x5

5/3/1 Backoff week.

Thursday 2/24/11

Afternoon:

Deadlift - 135lbs 3x5, 160lbs 1x5, 190lbs 1x5

5/3/1 Backoff week.

Tuesday 2/22/11

Afternoon:

Barbell press - 45lbs 3x5, 60lbs 1x5, 70lbs 1x5

5/3/1 Backoff week.

Monday 2/21/11

Back squat - 45lbs 3x5, 60lbs 1x5, 75lbs 1x5, 90lbs 1x5

5/3/1 Backoff week.

Friday 2/18/11

Afternoon:

Bench press - 45lbs 3x5, 60lbs 1x5, 75lbs 1x5, 85lbs 1x3, 110lbs 1x5, 122.5 1x3, 137.5lbs 1x7

Barbell press - 65lbs 5x10 alternating with Renegade rows 2x 20kg - 5x8/8

Barbell curl - 52.5lbs 3x10

Thursday 2/17/11

Afternoon:

Deadlift - 135lbs 3x5, 160lbs 1x5, 190lbs 1x3, 235lbs 1x5, 265lbs 1x3, 295lbs 1x6

Back squat - 45lbs 3x5, 85lbs 5x10

Skullcrushers 42lbs - 5x10

Tuesday 2/15/11

Afternoon:

Barbell press - 45lbs 3x5, 60lbs 1x5, 65lbs 1x3, 85lbs 1x5, 95lbs 1x5, 105lbs 1x7

Bench press 80lbs 5x10 alternating with Renegade rows 2x 20kg - 5x7/7

Barbell curl - 52.5lbs 3x10

Elliptical program 1

Monday 2/14/11

Afternoon:

Back squat - 45lbs 1x5, 60lbs 1x5, 75lbs 1x5, 90lbs 1x3, 110lbs 1x5, 125lbs 1x3, 140lbs 1x6

Double swings 2x 20kg - 5x17

Skullcrushers 37lbs - 3x10

Friday 2/11/11

Afternoon:

Bench press - 45lbs 3x5, 60lbs 1x5, 75lbs 1x5, 85lbs 1x3, 100lbs 1x3, 115 1x3, 130lbs 1x8

Barbell press - 62.5lbs 5x10

Barbell rows - 75lbs 5x10

Barbell curl - 50lbs 3x10

Elliptical program 1

I'm going to just do renegade rows instead of the barbell row from now on.

Thursday 2/10/11

Afternoon:

Deadlift - 135lbs 3x5, 160lbs 1x5, 190lbs 1x3, 215lbs 1x3, 250lbs 1x3, 280lbs 1x7

Back squat - 45lbs 3x5, 80lbs 5x10

Skullcrushers 37lbs - 5x10

Tuesday 2/8/11

Afternoon:

Barbell press - 45lbs 3x5, 60lbs 1x5, 65lbs 1x3, 80lbs 1x5, 90lbs 1x5, 100lbs 1x6

Bench press 77.5lbs 5x10

Renegade rows 2x 20kg - 5x6/6

Barbell curl - 47.5lbs 3x10

Monday 2/7/11

Afternoon:

Back squat - 45lbs 1x5, 60lbs 1x5, 75lbs 1x5, 90lbs 1x3, 105lbs 1x5, 120lbs 1x3, 135lbs 1x8

Double swings 2x 20kg - 5x15

Skullcrushers 32lbs - 5x10

Squat improvement 8 reps of 135lbs.

I felt much stronger in these than I did last week. It's possible that the cold coming on affected me or it's just that I needed to groove the backsquat form. Regardless I felt strong even though last year I did 20 reps with 135 lbs.

Another thing that helped alot and I guess it just really clicked is really concentrating on pressurizing my abs. It made a huge difference with just a small adjustment.

Honestly the swings hit me harder than the squats did. My hamstrings are really feeling it.

Saturday 2/5/11

Afternoon:

Bench press - 45lbs 2x5, 60lbs 1x5, 75lbs 1x5, 85lbs 1x3, 95lbs 1x5, 110 1x5, 122.5lbs 1x10

Barbell press - 60lbs 5x10

Barbell rows - 65lbs 5x10

Barbell curl - 45lbs 3x10

I was going to do cardio after this but I'm thinking that burpees are a bad idea. My wrists are so wrecked from the surgeries on my left and years of pounding in skateboarding that I did. It took two months for the pain to go away after I was crawling under my house when I did our network wiring and that was just from the pressure of crawling around.

I'm going to take a look at this week and think about how I'm going to get around some of the limitations of my body on some of this stuff.

Thursday 2/3/11

Afternoon:

Deadlift - 135lbs 3x5, 160lbs 1x5, 190lbs 1x3, 200lbs 1x5, 235lbs 1x5, 265lbs 1x8

Back squat - 45lbs 3x5, 75lbs 5x10

Skullcrushers 32lbs - 5x10

I have a cold and feel a bit tired but I wasn't going to miss a training day if at all possible. I could have gotten a few more deadlift reps if I really tried, but this is good enough for now to set a baseline. I'll be busy for a while here.

Tuesday 2/1/11

Afternoon:

Barbell press - 45lbs 2x5, 60lbs 1x5, 65lbs 1x3, 75lbs 1x5, 85 1x5, 97.5lbs 1x7

Bench press 75lbs 5x10 alternating with renegade rows 2x 20kg 5x5/5

Barbell curl - 45lbs 3x10

Burpees in 5 min. - 35

Man...am I out of condition as well as being weak. Those burpees were tough. I would have had a few more, but the dogs got too excited and wanted to play when I started hopping up and down so I had to put them inside and restart. lol. My goal with these is 100 in 5 minutes.

Monday 1/31/11

Afternoon:

Back squat - 45lbs 1x5, 60lbs 1x5, 75lbs 1x5, 90lbs 1x3, 95lbs 1x5, 110lbs 1x5, 125lbs 1x7

Double swings 2x 20kg - 5x10

Skullcrushers 22lbs - 5x10

Squat baseline 7 reps of 125lbs. Sad but it's where I am.

I'm going to be doing Jim Wendler's 5/3/1 for the future. I'm planning on at least 6 months of just steady plugging along. I'll be doing the Boring But Big variation of the assistance exercises but alternating the exercises so that I'll be doing each movement twice a week for now with the exception of the deadlift. So on press day I'll be doing the bench version of BBB as an assistance exercise, etc.

I'm weak...very weak and I need to fix that. I'm stronger in some areas than I was early last year and weaker in others.

Wednesday 1/26/11

Afternoon:

Deadlift - 135lbs 3x5, 225lbs 1x3, 280lbs 3x3, 300lbs 3x2, 320lbs 3x1

Dips bodyweight - 10x2

Barbell curl - 45lbs 3x10

Afterwards I messed around with some double 20kg bell swings and cleans.

My plan now is to increase how much I move and get some conditioning back as well as get stronger.

Tuesday 1/25/11

Afternoon:

Two handed swings 24kg - 2x10, 1x15

One handed swings 24kg - 3x5/5, 2x10/10

Two handed swings 24kg - 2x20

Two handed swings 28kg - 3x10

I am going to start doing swings a couple of days a week to get my conditioning up.

Monday 1/24/11

Afternoon:

Front squat - 45lbs 2x5, 50lbs 1x5, 80lbs 1x3, 105lbs 1x2, 135lbs 3x5

C&P ladders - 24kg - 5x1,2,3

Barbell row - 65lbs 3x10

Back into the basic strength building routine I was doing before my 3 weeks on the Bear.

I know that I'm going to get sore from the squats after only having deadlifted the last 3 weeks.

Thursday 1/20/11

Afternoon:

Barbell press - 45lbs 2x5, 60lbs 1x5, 80lbs 1x3, 95lbs 1x3, 115lbs 5x5

Deadlift - 135lbs 2x5, 225lbs 1x3, 260lbs 1x2, 310lbs 2x3, (volume sets - 90 seconds rest between sets) 275lbs 10x5

I think I'm going to terminate my Bear and go back to what I was doing just before I took these 3 weeks.

I consider these 3 weeks to be a big success. From 4 sets to 10 sets of 275lbs with the 90 seconds rest between sets in 3 weeks is a great sign of progress. Oh yeah...I easily gained at least 10 lbs in those 3 weeks. I'm about 222 lbs right now give or take depending on how hydrated I am.

That was also a pr for me in the barbell press. I was kind of thinking I'd already hit 115lbs for sets of 5 in the past, but I was wrong. Early this year I hit sets of 5 with 100lbs and wrote that they felt heavy. I'm still weak, but I'm stronger than I was and that's pretty cool. Lots of work ahead, but a step forward.

I was a bit soft after just concentrating on my strength just before this bear. I visually look to be of similar leanness, but I just happen to be about 10 -12 lbs heavier. My posterior chain feels like it's ready to go to work!

Monday 1/17/11

Afternoon:

Barbell press - 45lbs 2x5, 60lbs 1x5, 75lbs 1x3, 95lbs 1x3, 112.5lbs 5x5

Deadlift - 135lbs 2x5, 185lbs 1x3, 260lbs 1x2, 310lbs 2x3, (volume sets - 90 seconds rest between sets) 275lbs 9x5

One more set added. 20 sets is a ways off, but honestly I understand what Pavel was saying in PTTP about your sets being between 5 and 20. The pump I get from these volume sets is insane. My spinal erectors feel like they are going to pop off my back. Definitely need to stretch and release tension on my off days.

Thursday 1/13/11

Afternoon:

Barbell press - 45lbs 2x5, 60lbs 1x5, 75lbs 1x3, 90lbs 1x3, 110lbs 5x5

Deadlift - 135lbs 2x5, 185lbs 1x3, 260lbs 1x2, 310lbs 2x3, (volume sets - 90 seconds rest between sets) 275lbs 8x5

Good result. Two more sets than Monday. I could have done another 4 reps if I would have wanted. The last rep of the 8th set was pretty slow to lockout so another 5 rep set wasn't to be. Still I'm making steady progress in adding sets.

And weight as well. I'm about 218lbs now.

Monday 1/10/11

Afternoon:

Barbell press - 45lbs 2x5, 55lbs 1x5, 70lbs 1x3, 85lbs 1x3, 105lbs 5x5

Deadlift - 135lbs 2x5, 185lbs 1x3, 260lbs 1x2, 310lbs 2x3, (volume sets - 90 seconds rest between sets) 275lbs 6x5, 1x4

Another set added. Good stuff. I had a cold starting last week on my first day doing the Bear. It's still kind of hanging around, but I felt pretty strong today regardless.

Thursday 1/6/11

Afternoon:

Barbell press - 45lbs 2x5, 55lbs 1x5, 70lbs 1x3, 85lbs 1x3, 100lbs 5x5

Deadlift - 135lbs 2x5, 185lbs 1x3, 260lbs 1x2, 310lbs 2x3, (volume sets - 90 seconds rest between sets) 275lbs 5x5, 1x4

So far so good. I would have been very happy with 6 full sets but one more set than Tuesday is a good result considering how hard these feel.

I've been locked on with my diet. Eating is a chore and it seems like I'm always eating even if I'm sort of full from the last meal. Eating well and about a half gallon of milk a day for starters.

Monday 1/3/11

Afternoon:

Barbell press - 45lbs 2x5, 50lbs 1x5, 65lbs 1x3, 80lbs 1x3, 95lbs 5x5

Deadlift - 135lbs 2x5, 185lbs 1x3, 260lbs 1x2, 310lbs 2x3, (volume sets - 90 seconds rest between sets) 275lbs 4x5, 1x4

I wanted 5 volume sets to start with and almost got it. I kind of lost my gumption by that last rep and that was enough. 90 seconds rest goes faster and faster as you do sets. Getting up above 10 sets by my second week will be a pretty good result if things work out well.

Saturday 1/1/11

Happy New Year!

I am going to transition next week into the Bear routine from Pavel's PTTP. I gave myself Friday off to give myself more recovery from what I could consider to be the end of a cycle.

The past year has actually been a very good one for me.

At the beginning of the year I was still recovering from my hip replacement and then my second knee scope surgery.

I earned my HKC in April and then my RKC in September.

I first pressed the 32kg bell early this year at about 220 lbs. Once my weight came down below 200 lbs and I couldn't do any overhead or one handed work (due to a torn finger tendon) I lost that press for a while.

I can press the 32kg bell more solidly than I could early this year now and at a lower bodyweight (208lbs compared to 220lbs). The 36kg bell should be pretty close at this point.

In short after last year I'm finally stronger than I was before my hip replacement. It took a lot of hard work and ego checking to get here. I'm not strong yet by any means but I'm closer and I feel the upcoming year will finally yield some decent pr's.

Here is to no injuries and productive training for a whole year! I can't imagine anything better than that.