4/16:
Weight 204.4

Foam roll

Squat : WU+, 3x5x205
Not that difficult, 215 next week.

Bench: WU+, 3x5x175
Pretty damn hard imo, 180 next week

Dips 1x4,4,4
Really difficult after bench and cuz I'm fat-weak again

Chins 1x2,2,2
Really difficult after bench and cuz I'm fat-weak again


New programming with some modifications, ldo. http://www.t-nation.com/free_online_...y_younger_self

I'm going to use the basic template and add in exercises as needed. Since I'm coming off a break, then off injury, I'm going to start weights light and do a SS set/rep scheme for big lifts. After a month or two (if I make it that long), I'll test out my maxes and start the 5/3/1 progression. I'm not going to do the neck work or situps at all, however I do plan to add in some core work in a couple weeks once I've adapted somewhat to lifting. My days should look loosely like this for awhile:

Mon:
Squat 3x5
Bench 3x5
Dips 3xMax
Chins 4xMax

Wed:
Power Clean 5x3
Deadlift 1x5
Incline Press 3x10
Barbell Curls 3x10
Back Extensions 3x10

Fri:
Front Squat 3x5
OHP 3x5
Rows 3x5
DB OHP 3x10

4/18:

Foam roll

Power Clean: WU+, 5x3x135
Last 2 sets were pretty tough, but I got by... might be good to repeat this or even drop down and do some form checks

DL: 1x5x225
EZ PZ

Barbell curls: 3x10x45

Supersetted with

Incline bench: 3x10x95

Curls actually got super hard on the last set, kinda surprised lol. Incline was easy though and I'll go up to 100 next week

Back extension: 3x10xBW

Going to repeat this next week, then possibly start adding weight.

4/21:

Foam roll - felt good, found a rough spot on my thighs and worked it out. I also did some heavy work on my IT bands and it felt nice.



Front Squat - WU+, 3x5x155
Noticing that I have some major tightness in forearms and wrists have terrible mobility. I need to do some major lacrosse ball work all over my arms, also plan on completing some barbell SMR. The squats weren't difficult.


OHP: WU+, 3x5x105
Last set was kinda tough and form started to fail, but I think I can move up next week.


Rows: WU+, 3x5x135
I think I could've done a little more here, but I'm just leaving some room for linear gains. Also, I notice that the new bumper plates make this easy to warm up to.


DB OHP: WU+, 1x10,8,8x35
I took ~45 seconds rest between each sets and wow, 10 reps is hard. I'm going to repeat 35 until I can get 3x10. I'll attempt after that.

4/23:

Light foam roll for WU

Squat: WU+, 3x5x215
EZ, +10 lbs next week

Bench: WU+, 3x5x175
Much easier than last week, +5lbs

Dips: 5,5,5
I'm just doing max reps/set each time out, so this is +1 reps on each set which is nice improvement.

Chins: 3,2,2
Max reps/set again, +1 on my first set but the other two sets were tough. I'm thinking I should probably do use the assisted chins station and complete 10 per set, but using assistance makes me look like a bitch. We'll see if I get over this by next week.

Well here's a pretty boring post describing my boring lifting since 2p2 went done. Prepare to be unimpressed.

		Sets	Reps	Weight	Bodyweight
4/25/2012					201.6
4/26/2012	Power Clean	5	3	125
	Deadlift	1	5	235
	Incline Press	3	10	105
	Barbell Curls	3	10	55
	Back Extensions	3	10	BW
4/27/2012					203
4/28/2012
4/29/2012
4/30/2012					202.8
5/1/2012	Squat	3	5	225	204.6
	Bench	3	5	180
	Dips	3	6,5,4
	Chins	5	2
5/2/2012					203
5/3/2012	Power Clean	5	3	135	203
	Deadlift	1	5	245
	Incline Press	3	10	110
	Dumbell Curls	3	10	25*
	Back Extensions	3	10	BW+10
5/4/2012
5/5/2012	Front Squat	3	5	155
	OHP	3	5	115
	Rows	3	5	140
	DB OHP	3	10	35
5/6/2012
5/7/2012
5/8/2012	Squat	3	5	245	205
	Bench	3	5	185
	Dips	3	6,5,5
	Chins	5	2
	Ab Rollout	3	5
5/9/2012
5/10/2012	Power Clean	5	3	140
	Deadlift	1	6	255
	Incline Press	3	10	115
	Dumbbell curls	3	10	25
	Back Extensions	3	10	BW+10
5/11/2012
5/12/2012	Chins	5	2

And just finished today...

5/12:

Foam roll: did kind of a light session since today wasn't going to be that hard of a workout, I think I'm going to do a long foam rolling session soon and work into some hot spots I've noticed over the last couple days.


Front Squats: WU+, 3x5x165
Wrist flexibility isn't good and I need to find to work on it. The weight seemed fairly easy, just had some issues with keeping the bar in place.

OHP: WU+, 3x5x120
Fairly easy, I should bring camera in for form check for next time.

Rows: WU+, 3x5x150
Once again, ez...

DB OHP: 3x10x35 each

I don't rest much in between these sets and the last set is always pretty tough. I stopped on rep 8 of the 3rd set and had to catch breath, refocus, regrip and finish the last 2 reps off.

5/15:

Foam roll: somewhat longish session, I noticed a couple areas that had some pain and I worked on them pretty hard. Also found my lacrosse ball and worked my feet, calves, and glutes really well since I haven't been able to roll them effectively for quite some time.

Squat: WU+, 3x5x255

I was really focusing on form and controlling my body for all 3 sets and while the exercise was difficult for that reason, the weight didn't seem to bother me that much.

Bench: WU+, 3x5x190

The gym got some new bars which have a very aggressive knurling on them. I need to remember to not use those bars when I bench b/c it hurts my previous office worker hands.

Dips: 7,6,6

+1 rep on all 3 sets when compared to last week! Hopefully I can continue this sort of progression until I am able to do 3x10

Chins: 6x2

Did these at home after workout. GTGing them on non-workout days as well, prob need to up the amount of reps I'm doing as I just do them at random.

-----------

I'm excited for next week as I'm going to test all my maxes for the core lifts so I can switch to 5/3/1 rep scheme for those lifts. I'm also going to cut out all of my accessory work for next week because I'm a lazy bastard that wants to focus just on discovering my current maxes.

I plan to just use +5lbs to my current 5 rep "max" and grinding out as many reps as possible. I'll create some goals once I finish this week, so I have a better idea of where I'm at on all lifts.

<3 the lacrosse ball ldo. If you lose it again you could...you know....buy another one .

He's gotta save up for such a monumental purchase though

I mean, it's not like I "lost it" lost it. I just knew my cat had knocked it around somewhere and I was too lazy to thoroughly search for it.

5/17:

Warmup: Walked around Wal-Mart and bought some stuff and drove to the gym. Elite mWOD

Power Clean: WU+, 5x3x145 + Jerk 3x145 on last set

I need to remember to take progressively longer breaks in between these sets. They are so quick that I sometimes go back to quickly and it leaves me gassed for DL.

DL: 3x235, 5x265

I took a long rest after the warmup set of 235 and my main set wasn't that difficult. Looking forward to going crazy on these next week

Incline Press: 2x10x120, 1x7x120

WOOOF... 10 reps is harddd. Going to repeat this next week.

Back extensions: 1x15, 2x10

I noticed I'm supposed to be doing sets of 20 for this exercise and I tried, but it didn't happen.

Dumbbell curls: 3x10x25

Short rest and the last set was tough and I def lost my form for the last few reps but I had to grind it out since I was so close.

strong curlz!

not sure if trollin..i feel like my biceps are really weak

anyways, on to the update

5/19:

WalMart warmup again, which wasn't enough to get my good so I had to foam roll on a regular black foam roller instead of my blue rumbleroller.. well the black is pretty lolworth compared to the rumblerollers imo.

Front Squat: WU+, 3x5x175

OHP: WU+, 3x5x125

Pendlay Rows: WU+, 3x5x155

DB OHP: 3x10x35

Max testing week! For accessory work I ain't doing jack ****.

5/21:

Foam roll

Squat: WU+, 7x265
Meh

Bench: WU+, 5x195
Meh

Lots of meh. It's weird trying to do AMRAP and will take some time to get used to.

5/23:

Got a nice long SMR session in with foam rolling and lax ball, also did some mobility work via the couch stretch and cat/camel. Don't remember where I saw this link, but it lays out some quality mobility work.

http://www.outsideonline.com/fitness...-Mobility.html

Cleans: WU+, 3x135, 145, 155, 165, 170, 175

I think that's a PR, but I'd have to search through the thread. These felt like I was using good form and I'm looking forward to some more progression.

DL: 5x175, 3x225, 7x275

Goal was 6 reps and I think I could've got 1 more, but my body just isn't used to high rep DL. I'll habituate after a few weeks imo.

Ship the morning workout! Felt pretty good to get in there this morning since I'm going to be at a bachelor party for the rest of the long weekend.

5/25:

Short foam roll, found some tight spots that weren't there even on Wednesday and I worked them out. Couch stretch

Front Squat: WU+, 8x185

Finally a little bit of WIM, I think I might have been able to get 10 but the bar almost fell off my shoulders due to wrist inflexibility (maybe weird upper arm to forearm ratio ?)

OHP: WU+, 7x130

Yah buddy. I really just wanted to slap plates on there for the final set, but I went with my prescribed weight and it felt good.

Rows: WU+, 7x160

Took 60 secs max rest between each set so I could get out of the gym.

----

Maxes Week over and here are the training maxes I'll be starting with (90% of Wendler 1RM formula). I'm happy for some of these numbers but I'm really looking forward to increasing my DL so it is much better than my squat.

Lift	Actual	90%
SquatMax	326	295
BenchMax	227	205
PCMax	175	160
DLMax	339	305
FSMax	234	210
OHPMax	160	145
RowsMax	197	180

It also seems taking a couple months off can really wreck some year long goals. I may need to revise them in early July once I have a better idea of what I can accomplish with this programming. I've only been back in the gym for a little over a month, so it's pretty awesome to see how quickly some strength comes back. I need to make sure to stay motivated for the long haul so I can get ****ing strong.

t-rex arms imo

Probably more shoulder inflexibility issues.

5/29:

Decent foam roll session since I was away from my ball and roller all weekend. Had some crazy knots in my quads that got worked out.

Week 1, Day 1 of 5/3/1

Squat:
5x45
5x135
5x155
5x190
5x220
10x250 (333 1RM, +7LB)

Good squat day imo. I don't think I was warmed up properly to my last set and I need to remember to do more warmup reps as the work sets start so low.

Bench:
5x95
5x135
5x135
5x155
9x175 (227 1RM, +0LB)

25s were already on the bar, so I started my warm up sets there (WIM). As a matter of habit, I took 25s off and just put 45s on and did a set of 5, then realized that was supposed to be my first work set... so I did it again for good measure.

Dips:
7,6,6

Chins:
6x2

Ab Rollout:
3x5

Tomorrow morning:

10 40yd beach sprints

nice work!

****s stressful

Speaking of...

5/30: didn't do sprints and I can give a variety of excuses, but I will save them for another time.


5/31:

quick foam roll, didn't lax ball at all

Power Cleans:
WU
5x105
5x120
5x135

I'm kinda with snitch in thinking that AMRAP PC sets are kinda stupid. One reason I'm doing cleans first is because it's a nice warmup for DL. So going balls out last set makes no sense, so I might do some tweaking to rep/set scheme.

DL:
5x135
5x185
5x205
5x230
9x260 (338 1rm, -1lb)

I think I could've got 1 more rep. Will beast it next time.

Incline Press
3x10x120

Much easier than last time, moving up to 125 next week

Back extensions
3x15xBW

Try 3x20xBW next week, any extra reps are progress!

DB Curls
3x10x25

+5lbs next week

Overall, a good ass training session. Now I just need to make sure and get motivated to run.

For my powercleans, the changes I've made are:

a) don't max out reps in the last set (that's loltarded)
b) in the "3" and "1" weeks, do some extra sets at the top weight.

e.g. in the "3" week, do something like:

3, 3, 2-3x3

In the "1" week, do something like:
5, 3, 3-5x1.

I think the weight progression is fine.

All that said, I've neglected cleans a bit in my most recent run at 5/3/1... Injuries, etc. So I don't have any evidence this is a good plan, but it seems ok on paper.

Lmao power cleans are stressful. I'd prob do a few heavier singles instead of hitting anything more, esp if working on form. Or instead of a set of 5, three dubs or two triples.

I think I'm going to kinda combine both of your ideas a little. On 5 and 3 weeks, I'm just going to do some extra volume, then on 1x weeks I'm going to work up to near max singles. Then I'm kind of getting in some dynamic rep ranges and should still progress.


6/2:

Long foam roll + couch stretch +

Front Squat:
5x45
5x95
3x115
5x135
5x160
10x180

Vid below, some reps are very close to parallel so I'm going to count them.. Any thoughts on my back? I'll take a 45 degree angle to the rear next time to look at knee path.




OHP:
5x45
5x65
5x85
5x95
5x110
9x120

Almost lost balance on a few reps because I was pushing the bar back a bunch for some reason.




Pendlay Row:
5x65
5x95
5x115
5x135
10x155

Hmmmm... well it looks like I'm assisting these a little bit with my legs or something? I just notice my butt going down a little bit. I kno they are supposed to be pretty strict, but is a little movement there standard?




Planks:

3x30 sec

teh abbzzzz