12/31 Week 3 Cycle 3

SSQ: 135x5; 220x5; 245x3; 275x4
TB DL: 5 @ 210x10
EZ curl: 5 @ 55x10

Weight: 198

1/2

Ham BP: 90x5; 145x5; 160x3; 180x4
Pendlay row: 5 @ 135x10
DB press: 5 @ 35x10

Weight: 198

1/4

TB DL: 190x5; 265x5; 300x3; 335x5
SSQ: 5 @ 170x10
Tri PD: 5 @ 100x10

Weight: 197. Deload next week and then I'll keep going with this. Might as well keep doing it until the gains stop.

1/7 Week 4 Cycle 3...Deload week

SSQ: 135x5; 155x5; 175x5
EZ curl: 3 @ 55x10
TB DL: 3 @ 210x10

Weight: 199

1/9

Ham BP: 90x5; 110x5; 130x5
Pendlay row: 3 @ 135x10
DB press: 3 @ 35x10

Weight: 198

1/11

TB DL: 190x5; 210x5; 230x5
SSQ: 3 @ 170x10
Tri PD: 3 @ 100x10

Weight: 198. Back to the grind next week. Feeling OK.

1/14 Week 1, Cycle 4

SSQ: 135x5; 195x5; 225x5; 255x7
TB DL: 5 @ 220x10
EZ curl: 5 @ 60x10

Weight: 198

1/16

Hammer BP: 90x5; 125x5; 145x5; 165x7
Pendlay row: 5 @ 140x10
DB press: 5 @ 40x10

Weight: 198

1/18

TB DL: 190x5; 235x5; 275x5; 310x7
SSQ: 5 @ 175x10
Tri PD: 5 @ 110x10

Weight: 198. The assistance exercises are starting to get tough. I've been adding a bit each week. Monday the gym is closed so I'll be back on Tuesday.

1/22 Week 2, Cycle 4

SSQ: 135x5; 210x3; 240x3; 270x6
TB DL: 5 @ 220x10
EZ curl: 5 @ 60x10

Weight: 198

1/23

Hammer BP: 90x5; 135x3; 155x3; 175x5
Pendlay row: 5 @ 140x10
DB press: 5 @ 40x10

Weight: 197

1/25

TB DL: 190x5; 255x3; 290x3; 330x6
SSQ: 5 @ 175x10
Tri PD: 5 @ 110x10

Weight: 198. Pretty impressed with this routine so far.

Legit SSQ numbers for sure.

Thanks kc. I was skeptical about this routine when I started it but it seems to suit me. The high volume assistance stuff is helping I think.

1/28 Week 3, Cycle 4

SSQ: 135x5; 225x5; 255x3; 285x4
TB DL: 5 @ 220x10
EX curl: 5 @ 60x10

Weight: 198

1/30

Ham BP: 90x5; 145x5; 165x3; 185x4
Pendlay row: 5 @ 140x10
DB press: 5 @ 40x10

Weight: 198

2/1

TB DL: 190x5; 275x5; 310x3; 345x4
SSQ: 5 @ 175x10
Tri PD: 5 @ 110x10

Weight: 196. Deload week next week.

2/4 Week 4, Cycle 4 Deload week

SSQ: 135x5; 160x5; 180x5
TB DL: 3 @ 220x10
EZ curl: 3 @ 60x10

Weight: 199

2/6

Hammer BP: 90x5; 110x5; 120x5
Pendlay row: 3 @ 140x10
DB press: 3 @ 40x10

Weight: 200

2/8

TB DL: 190x5; 210x5; 230x5
SSQ: 3 @ 175x10
Tri PD: 3 @ 110x10

Weight: 200. Start a new cycle next week. We'll see how it goes.

2/11 Week 1, Cycle 5

SSQ: 135x5; 200x5; 235x5; 265x6
TB DL: 5 @ 230x10
EZ curl: 5 @ 65x10

Weight: 197

2/13

Hammer BP: 90x5; 130x5; 150x5; 170x6
Pendlay row: 5 @ 145x10
DB press: 5 @ 45x10

Weight: 199. DB presses were really tough. I wish there was a 42' lb DB.

2/15

TB DL: 190x5; 245x5; 280x5; 320x7
SSQ: 5 @ 180x10
Tri PD: 5 @ 110x10

Weight: 198. Decent week.

2/19 Week 2, Cycle 5

SSQ: 135x5; 215x3; 250x3; 280x5
TB DL: 5 @ 230x10
EZ curl: 5 @ 65x10

Weight: 198.

2/20

Hammer BP: 90x5; 140x3; 160x3; 180x4
Pendlay row: 5 @ 145x10
DB press: 5 @ 45x10

Weight: 198. Gym was closed Monday so I went 2 days in a row. Luckily there really isn't any overlap on the exercises.

2/22

TB DL: 190x5; 265x5; 300x3; 340x5
SSQ: 5 @ 180x10
Tri PD: 5 @ 110x10

Weight: 199. Did 265x5 instead of 3 on TB DL's because I can't read my own writing. Doh!

2/25 Week 3/Cycle 5

SSQ: 135x5; 235x5; 265x3; 295x3
TB DL: 5 @ 230x10
EZ curl: 5 @ 65x10

Weight: 200

2/27

Hammer BP: 90x5; 150x5; 170x3; 190x3
Pendlay row: 5 @ 145x10
DB press: 5 @ 45x10

Weight: 202. Yikes! Up 13 lbs from my low and 9 lbs since I started 5/3/1 back in the beginning of November. I can definitely say that some of it is noticeable muscle which I wasn't sure was possible at the ripe old age of 62.

3/1

TB DL: 190x5; 280x5; 320x3; 355x4
SSQ: 5 @ 180x10
Tri PD: 5 @ 110x10

Weight: 200. I'll be out of town next week which coincides with a deload week so I'm hoping it won't effect me too much. Back in 10 days.

3/11 Week 1, Cycle 6

SSQ: 135x5; 210x5; 240x5; 270x5
TB DL: 5 @ 230x10
EZ curl: 5 @ 65x10

Weight: 200

3/13

Hammer BP: 90x5; 135x5; 155x5; 175x5
Pendlay row: 5 @ 145x10
DB press: 5 @ 45x10

Weight: 200

3/15

TB DL: 190x5; 250x5; 290x5; 325x6
SSQ: 5 @ 185x10
Tri PD: 5 @ 110x10

Weight: 200. Damn, 1 week off and I was REALLY sore from Monday night all the way thru today. It'll be interesting to see how I feel at work tonight. The older you get the tougher it is to take any time off without serious repercussions. Also made me realize that the normal deload week is vastly superior to completely taking a week off when it comes to DOMS. I'm already dreading the next time I have to take a week off.

3/18 Week 2, Cycle 6

SSQ: 135x5; 225x3; 255x3; 290x3
TB DL: 5 @ 230x10
EZ curl: 5 @ 65x10

Weight: 199

3/20

Hammer BP: 90x5; 145x3; 165x3; 185x3
Pendlay row: 5 @ 145x10
DB press: 5 @ 45x10

Wright: 200

3/22

TB DL: 190x5; 270x3; 310x3; 345x4
SSQ: 5 @ 185x10
Tri PD: 5 @ 110x10

Weight: 199. Pretty good week.

3/25 Week 3, Cycle 6

SSQ: 135x5; 240x5; 270x3; 305x1
TB DL: 5 @ 230x10
EZ Curl: 5 @ 65x10

Weight: 200. 305 on the SSQ equals a PR for me.

3/27

Hammer BP: 90x5; 155x5; 175x3; 195x2
Pendlay row: 5 @ 145x10
DB press: 5 @ 45x10

Weight: 201

3/29

TB DL: 190x5; 290x5; 325x3; 365x2
SSQ: 5 @ 185x10
Tri PD: 5 @ 110x10

Weight: 201. Deload week next week and then maybe 1 more cycle before I figure out what to do going forward.

4/2 Week 4, Cycle 6 Deload week

SSQ: 135x5; 160x5; 190x5
TB DL: 3 @ 230x10
EZ Curl: 3 @ 65@10

Weight:200

4/3

Hammer BP: 90x5; 105x5; 125x5
Pendlay row: 3 @ 145x10
DB Press: 3 @ 45x10

Weight: 199

4/5

TB DL: 190x5; 210x5; 230x5
SSQ: 3 @ 185x10
Tri PD: 3 @ 110x10

Weight: 199. Ahh, deload week. If only every week could be as easy as deload week.

4/8 Week 1, Cycle 7

SSQ: 135x5; 210x5; 245x5; 275x6
TB DL: 5 @ 230x10
EZ Curl: 5 @ 70x10

Weight: 199

4/10

Hammer BP: 90x5; 135x5; 160x5; 180x5
Pendlay row: 5 @ 145x10
DB Press: 5 @ 45x10

Weight: 202

4/12

TB DL: 190x5; 255x5; 295x5; 330x6
SSQ: 5 @ 185x10
Tri PD: 5 @ 110x10

Weight: 200. Good week. I kept the assistance weights the same except for curls which I felt could go up a little.

4/15 Week 2 Cycle 7

SSQ: 135x5; 230x3; 260x3; 295x4
TB DL: 5 @ 230x10
EZ Curl: 5 @ 70x10

Weight: 199. Was worried I wouldn't get 3 @ 295 on the SSQ's. Surprised myself with 4.

4/17

Hammer BP: 90x5; 145x3; 170x3; 190x3
Pendlay row: 5 @ 145x10
DB press: 5 @ 45x10

Weight: 200

4/19

TB DL: 190x5; 275x3; 310x3; 350x4
SSQ: 5 @ 185x10
Tri PD: 5 @ 110x10

Weight: 199

4/22 Week 3 Cycle 7

SSQ: 135x5; 245x5; 275x3; 310x1
TB DL: 5 @ 230x10
EZ curl: 5 @ 70x10

Weight: 199

4/24

Hammer BP: 90x5; 160x5; 180x3; 200x2
Pendlay row: 5 @ 145x10
DB press: 5 @ 45x10

Weight: 200

4/26

TB DL: 190x5; 295x5; 330x3; 370x2
SSQ: 5 @ 185x10
Tri PD: 5 @ 110x10

Weight: 202. Got 310 on the SSQ which is a PR. Gonna be in Texas next week thru Wednesday but once again the week I miss time in the gym falls on my deload week. Unlike last time I'm going to get in the gym next Thursday and Friday to try to avoid the DOMS I had from completely taking a week off.

5/2 Week 4 Cycle 7 Deload week

SSQ: 135x5; 165x5; 195x5
TB DL: 3 @ 230x10
EZ Curl: 3 @ 75x10

Weight: 203

5/3

Hammer BP: 90x5; 110x5; 130x5
Pendlay row: 3 @ 145x10
DB press: 3 @ 45x10

Weight: 202. Haven't figured out what to do starting next week.

Decided to just keep doing 5-3-1 until I miss some reps.

5/6 Week 1, Cycle 8

SSQ: 135x5; 215x5; 250x5; 280x5
TB DL: 5 @ 230x10
EZ curl: 5 @ 75x10

Weight: 202

5/8

Hammer BP: 90x5; 140x5; 160x5; 185x5
Pendlay row: 5 @ 145x10
DB press: 5 @ 45x10

Weight: 202

5/10

TB DL: 190x5; 255x5; 295x5; 335x6
SSQ: 5 @ 185x10
Tri PD: 5 @ 110x10

Weight: 200

5/13 Week 2, Cycle 8

SSQ: 135x5; 230x3; 265x3; 295x4
TB DL: 5 @ 230x10
EZ curl: 5 @ 75x10

Weight: 201

5/15

Ham BP: 90x5; 150x3; 170x3; 195x3
Pendlay row: 5 @ 145x10
DB press: 5 @ 45x10

Weight: 202

5/17

TBDL: 190x5; 275x3; 315x3; 355x4
SSQ: 5 @ 185x10
Tri PD: 5 @ 110x10

Weight: 203. Decent week.

5/20 Week 3, Cycle 8

SSQ: 135x5; 215x3; 250x5; 280x3; 315x1
TB DL: 5 @ 230x10
EZ curl: 5 @ 75x10

Weight: 203. 315 on SSQ went up OK but 2 reps weren't happening.

5/22

Hammer BP: 90x5; 140x3; 160x5; 185x3; 205x2
Pendlay row: 5 @ 145x10
DB press: 5 @ 45x10

Weight: 202

5/24

TB DL: 190x5; 295x5; 335x3; 375x2
SSQ: 5 @ 180x10
Tri PD: 5 @ 110x10

Weight: 202. Good week. Looking forward to a deload week and then back at it 1 more time.

5/28 Deload Week, Cycle 8

SSQ: 135x5; 165x5; 205x5
TB DL: 3 @ 230x10
EZ curl: 3 @ 75x10

Weight: 203

5/29

Hammer BP: 90x5; 110x5; 130x5
Pendlay row: 3 @ 145x10
DB press: 3 @ 45x10

Weight: 202

5/31

TB DL: 190x5; 220x5; 240x5
SSQ: 3 @ 185x10
Tri PD: 3 @ 110x10

Weight: 202

6/3 Week 1, Cycle 9

SSQ: 135x5; 220x5; 250x5; 285x6
TB DL: 5 @ 230x10
EZ curl: 5@ 75x10

Weight: 203

6/5

Ham BP: 90x5; 145x5; 165x5; 185x5
Pendlay row: 5 @ 145x10
DB press: 5 @ 45x10

Weight: 203

6/7

TB DL: 190x5; 260x5; 300x5; 340x5
SSQ: 5 @ 185x10
Tri PD: 5 @ 110x10

Weight: 203. Feeling pretty good.

6/10 Week 2, Cycle 9

SSQ: 135x5; 235x3; 270x3; 300x3
TB DL: 5 @ 230x10
EX curl: 5 @ 75x10

Weight: 203

6/12

Hammer BP: 90x5; 155x3; 175x3; 200x3
Pendlay row: 5 @ 145x10
DB press: 5 @ 45x10

Weight: 202

6/14

TB DL: 190x5; 280x5*; 320x3; 360x4
SSQ: 5 @ 18510
Tri PD: 5 @ 110x10

Weight: 202. *Doh! Forgot it was 3's today.

6/17 Week 3, Cycle 9

SSQ: 135x5; 250x5; 285x3; 320x1
TB DL: 5 @ 230x10
EZ curl: 5 @ 75x10

Weight: 202

6/19

Hammer BP: 90x5; 165x5; 185x3; 210x1
Pendlay row: 5 @ 145x10
DB press: 5 @ 45x10

Weight: 202

6/21

TB DL: 190x5; 300x5; 340x3; 380x1
SSQ: 5 @ 185x10
Tri PD: 5 @ 110x10

Weight: 202. Feeling good. Looking forward to my favorite week of the cycle next week.