Paterfamilias' Log

[paterfamilias]

So, here's my new schedule.
Wednesday night:
Squats, 5's to 275 for warm-up.; Press 5/3/1; Deadlift 5/3/1
Saturday night:
Squat 5/3/1; bench 5/3/1; power clean (assistance)

Tonight:
Squat: 5's to 275
Press 5/3/1: 155x5, 175x5, 195x4,4,3 rest-pause
I got mad and unfucked myself after the first lame set at 195. My first rest pause after a minute rest was the same as my main set. Go figure.
Deadlift 5/3/1: 320x5, 365x3, 405x6 (~485 rep PR), 320x10

[paterfamilias]

Thursday HIIT in the form of jujitsu rolling with a Russian sambo and judo master. He kicks my ass pretty thoroughly every time, but slowing him down and/or blocking his attacks is great exercise for the mind and body.

[paterfamilias]

Saturday: pseudo-Texas Method volume day.
Squats 5/3/1: 45x5x2, 160x5, 200x5, 240x3, 260x5, 300x5, 340x5x3
Bench 5/3/1: 45x5, 120x5, 150x5, 180x3, 195x5, 225x5, 250x5x3
Power Cleans: 135x3, 185x3, 205x3, 215x3

[paterfamilias]

Warm-up with squats, 5s to 275.

Press 5/3/1: 85x5, 105x5, 125x3, 135x5, 160x5, 180x5x3

Deadlift 5/3/1: 175x5, 220x5, 260x3, 285x5, 325x5, 370x10 (~492 Rep PR)

[paterfamilias]

Squats: 45x5, 160x4, 200x5, 240x3, 280x3, 320x3, 360x6, 280x10

Bench: 45x5, 120x5, 150x5, 180x3, 210x3, 240x3, 265x8, 4, 4 rest-pause

Power Cleans: 135x3, 185x3, 205x3, 225x4

I feel like I'm getting sick. Definitely felt it on squat. Everyone in my house is sick, I guess it's to be expected.

[paterfamilias]

Press 5/3/1: 45x5x2, 85x5, 105x5, 125x3, 150x3, 170x3, 190x6,2,2 rest-pause.

Deadlift 5/3/1: 175x5, 220x5, 260x3, 305x3, 350x3, 395x8 (~499.5, rep PR), 315x10

Almost to 500 on the estimated 1RM. Maybe I'll snag it next week on 1's.

[paterfamilias]

First day workout in a while. I hit the 5-Hour Energy beforehand, and I think it helped.

Squat 5/3/1: 45x5x2, 160x5, 200x5, 240x3, 300x5, 340x3, 405x1, 380x6 (~455 rep PR), 315x10
This feels like my first significant squat rep PR since before doing 1RMs in December, which was pretty sweet. I was worrying that my new schedule was killing my squat. I threw the 405 single in there before the heavy work set to mind-fuck my body into feeling like 380 wasn't so heavy. I think it worked.

Bench 5/3/1: 45x5x2, 120x5, 150x5, 180x3, 225x5, 250x3, 315x1, 280x6, 3, 4 rest-pause
See the comment under squat regarding the 315 single.

Power Clean: 135x3, 155x3, 185x3, 205x3, 225x8 (with a few breaths between reps).
Pretty sweet. I'm glad I'm doing power cleans again. They feel good, and I think they're helping my deadlift.

[paterfamilias]

Seemed like every bro in the gym last night was curling or doing triceps extensions. Everyone. And some were wandering from apparatus to apparatus, experimenting with how to curl on each. Bench station? Straddle the bench and curl. Power rack? Of course, curl! Loose plates? Curl, motherfucker!

Press 5/3/1: 45x5x2, 85x5, 105x5, 125x3, 160x5, 180x3, 200x4,2,2 rest-pause. The fifth rep on the heavy set hit me in the chin on the way up hard enough to leave a bruise. Pretty sure I had it, and it would have been a rep PR. Oh, well. Next time.

Deadlift 5/3/1: 175x5, 220x5, 260x3, 325x5, 370x3, 415x7 (~511, rep PR), 325x10. This feels like a pretty big rep PR. I had a couple, at least, in the tank, but I didn't want to get piggish and scoop up all my mad gainz at once.

[Bryan Dobson]

Strong work there.

[paterfamilias]

Thanks, Bryan. I feel like going to twice a week as actually allowed me to hit things harder than I could before. We'll see if it lasts.
Watching the TRAC reports with interest.