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Training Log: Squat
Shoulder stretch, roller, leg stretch with bands
Warm up sets
Working sets:
330 x 5
370 x 3
415 x 6 (*PR for reps)
No assistance.
Roller
Pretty content with a new PR for the end of my 20th 5/3/1 week. Calc’s out to 498 - nice. Next up is a bit of deload.
I think at the end of my next 5/3/1 cycle I’m going to re-test my 1RM. It’s been a while since I’ve done so, and with all the set backs I’ve had this year I’m interested to see where I’m at. I may also get the ‘5/3/1 for Powerlifting’ Edition and switch to that afterwards, just to give it a shot. -
Training Log: Squat
Shoulder stretch, roller, leg stretch w/ bands
Warm up sets
Working sets:
285 x 5
330 x 5
370 x 10 (*PR for reps)
No assistance. I was done.
Well it’s about time I started working towards PRs for myself again! It calcs to 493, barely beats previous *PR for reps by 2 lbs, but I’ll take it. Pretty content with this, must have been the Reese’s Peanut Butter Cups I ate before training.
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Training Log: Squat
Should stretching, foam roller, leg stretch with bands
Warm up sets
Working sets:
315 x 5
360 x 5
410 x 6 (repeat of *PR for reps)
Assistance work:
(a set of each exercise, done in succession)
Leg press:
340 x 10 x 3
Calf press (on leg press machine):
340 x 15 x 3
Ham curls:
115 x 10 x 3
Foam roller
Thought I had one more rep in me this morning, but only hit 6. That’s ok, still in line with previous cycle, just wanted to do a bit better. Will continue on with my current calculations for this cycle and see where it takes me.
Ready for a great weekend.
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Training Log: Bench Press / Barbell Row
Shoulder stretch, foam roller
Bench press:
Warm up sets
Working sets:
185 x 5
210 x 5
240 x 6 *PR (reps)
Barbell Row:
Warm up sets
Working sets:
180 x 5
205 x 5
230 x 12
Assistance work:
Bench press (with Sling Shot):
225 x 10 x 2
225 x 7 x 1
Tricep pushdown:
120 x 10 x 3
Foam roller
Felt like I should have gotten one more rep, but calculated out to a new PR, odd. Still no where near satisfied with my bench, but making slow, steady progress.
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Training Log: Squat
Should stretching, foam roller, leg stretch with bands
Warm up sets
Working sets:
315 x 5
360 x 5
410 x 6 (*PR for reps)
Assistance work:
(a set of each exercise, done in succession)
Leg press:
430 x 10 x 3
Calf press (on leg press machine):
430 x 15 x 3
Stiff-leg deadlift (85 lb dumbbells):
170 x 10 x 3
Foam roller
Funny, thought I should have had 1 more rep, but upon review 410 x 6 ended up being a PR. I’ll take it. Great way to end the week. I am so happy about my wife having the entire weekend off work; I get to spend the entire weekend with my two favorite people on earth. Soccer, movies, fun!
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Training Log: Bench Press
Shoulder stretch, foam roller
Bench press:
Warm up sets
Working sets:
205 x 5
230 x 3
260 x 3 *PR (reps)
Barbell Row:
Warm up sets
Working sets:
195 x 5
225 x 3
250 x 5
Assistance work:
Bench press (with Sling Shot):
225 x 8 x 3
Tricep push-downs (cable):
132 x 10 x 3
Foam roller
Bench felt good today, which is weird. New PR, only by a couple lbs, but I’ll take it. Progress.
Elbows are flared up, need to find something to take for my joints; recommendations appreciated.
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Training Log: Bench Press
Shoulder stretch, foam roller
Bench press:
Warm up sets
Working sets:
180 x 5
205 x 5
230 x 7 *PR (reps)
Barbell Row:
Warm up sets
Working sets:
170 x 5
190 x 5
225 x 10
Assistance work:
Bench press (with Sling Shot):
200 x 12 x 4
Tricep push-downs (cable):
120 x 12 x 4
Foam roller
Though I’ll still be the first to say; my bench sucks - I was happy to get a new PR today. Progress. Also, first time using the Sling Shot I just bought. That thing is actually fun, and you can get a great amount of reps in. Hoping this will help my bench long-term.
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Training Log: Deadlifts
Should stretching, foam roller, leg stretch with bands
Warm up sets
Working sets:
335 x 5
390 x 5
440 x 8 *PR (reps)
Assistance work:
Deadlift (with bands):
225(+EFS Monster Mini bands) x 5 x 3
Cable crunch (abs):
108 x 15 x 4
Foam roller
I am very happy with pulling 8 reps this morning. Even with the grip in my right hand still giving me issues, it felt good. (ran over my hand snow-sledding. haha) Looked like a new PR (reps. Previous was 430x8), which is a cool way to start the week.
Also, you’ll see that I worked in from band pulls. Started pretty light as I wanted to get a feel for this. I have a set of the ‘Monster Mini’s’ as well as the ‘Average’ short bands and will likely begin switching between the two.
Went to the LA Fit Expo this weekend and had a blast. Went with a friend on Saturday, then took my little man on Sunday. Will post about that as soon as I can.
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Training Log: Deadlifts
Should stretching, foam roller, leg stretch with bands
Warm up sets
Working sets:
330 x 5
380 x 5
430 x 8 *PR (reps)
Assistance work:
Good mornings:
155 x 10 x 2
185 x 10 x 2
Cable crunch:
94 x 20 x 4
Foam roller
Deads felt good today, and happy to have pulled that many reps. Calculates pretty high for me; continuing progress.
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Training Log: Review of 2010, Goals for 2011
Review of 2010
So 2010 turned out to be a good year overall with my training. I am just finishing up my 13th cycle of 5/3/1 and am still making progress. Last week I figured out where I ended up and tested my 1RM; here is how it turned out:
This sets my total of the three main lifts (bench, deadlift, squat) at 1230 lbs. I’m pretty content with that and the fact that I’m still making progress.
Goals for 2011
I’m not calling these New Years resolutions, I’m calling them out as personal goals for my training.
- a 500 lb squat. I wear a belt, and knee sleeves. Not wraps, or a suit, and for now that’s how I plan to keep it. If I decide to compete, I’ll review this again.
- get closer to a 315 lb bench. Anyone that reads this log knows this is my weak spot. I’m never satisfied with my bench press. To be honest, I hate this lift, but I do it anyways. There’s something about it that just doesn’t feel natural to me. That said, to accomplish this goal I have to work on three areas:
- bigger upper back; I plan on also tracking my barbell rows with 5/3/1 calculations next year.
- bigger triceps; lots of tri work in the future
- form; I’m sure my form needs a lot of work.
- more cardio & conditioning; Not something I enjoy, at all, but I know I need to work on this a lot. My wife and son bought me a kettlebell for Christmas and along with walking/running I plan to use the kettlebell for conditioning and core work. Any recommendations/programs are appreciated.
It’s been a fun year of training, and I’m looking forward to another fun year.
Comments are always appreciated here on the site. Thanks for reading and keeping me motivated.
As always, I recommend Wendler’s 5/3/1 Training System to anyone who wants to get stronger.
