I am just a plow boy, I need no sympathy.
Reconsituting my log after the server crash
I am just a plow boy, I need no sympathy.
Happy New Year, All! Play on words above, I'm not really a plow boy. But I am somewhat built like one with stronger legs/back relative to my chest/shoulders/arm strength. I think I fall within the intermediate category if we need to label it.
Here we go....
Vital Stats: 43yr, 6'-0", 240lb,
Weight Training History: Began SS in May 2011. Switched to TM in August 2011.
Current 1RM: Press 165 on 12/31/11, Bench 240 (est.) , Squat 430 (est.), DL 469.
Future Programming: Wendler's 5/3/1 to kick off 2012. Will initially follow the Boring But Big assistance plan - at least when there's time for it.
1. Get 4 workouts in every week.
2. Get stronger. Bench 300, Squat 500, DL 550, Press TBD
3. Get leaner by eating cleaner. Would like have a BW of 225 when I hit my 1RM goals above, but most important to build LBM and drop fat.
Let's get 'er done!
10 mile bike ride. Easy. 13.0mph avg.
Begin 5/3/1 Programming
Cycle 1, Wave 1, Day 1
Dips/Pullups - 1 crappy set, pulled trap muscle
Lat Pull downs
Foam rolled legs.
Workout time 70 mins.
Feeling major pumpitude, dude. ;-) Those high rep assistance press sets are tough. Had to step down the weight.
Last edited by Slatts; 01-02-2012 at 02:19 PM. Reason: realized it's now 2012.
Cycle 1 Wave 1 Day 2
283 x 5
319 x 5
364 x 6*
209x10x3 (49% of training max) - almost puked after the 3rd set...must be working! :-)
199x10x2 (47% of training max)
Brutal workout. I'll do it again next week unless my sanity makes a comeback.
Last edited by Slatts; 01-03-2012 at 09:33 PM. Reason: mas mas
C1 W1 D3
I won't be listing the warmup sets going forward.
185x7* (one more in the tank)
(good exercise, I need to do it more often)
Incline DB Press
Foam rolled legs/back
Nothing special today.
C1 W1 D4
335x6* - been 10 days since I last did squats and they felt heavy
195x10x5 - felt good. went fast.
90x10x5 - first time I've ever done these. felt awkward.
Bicep BB Curls
80x10x4 - only arm work this week. just because it's ghey
foam rolled legs/back.
Party weekend. Begin.
Did very little over the weekend, except roll my legs. I was ridiculously sore and tight in the hamstrings from the Friday leg curls. I'll have to rethink whether that's an appropriate assistance exercise.
C1 W2 D1
135x7* - surprised myself with 7, but couldn't have done another one
80x9 - couldn't muster a 10th.
Dips - maybe one or 3 reps. My shoulders and triceps were fried from the press. Also, I may as well mention that I broke my wrist 25 years ago playing HS football. It was not diagnosed correctly and healed badly. It is the navicular wrist bone and still causes pain - especially in the dip position. Not so much in the press or bench....not sure why. At some point I will need to see a surgeon about it.
Lat Pull downs - Did a bunch, but didn't keep count. Did a pyramid up/down with 7/10 rep sets at 120,140,160, 180, 160 140 120..
C1 W2 D2
45deg back extensions with weight
Lower back was fried after this workout.
01/13/2012 - Doing Bench today instead of yesterday due to work commitments.
C1 W2 D3 - BENCH day
195x5* - felt solid
Rope Pulls - Level 7, 4 setsx30secs max effort
Cut it short today due to lack of sleep this week.
C1 W2 D4
225x10x5 (58% of training max)
The assistance squats were a challenge but I knew that was going to be the end of the workout so I pushed them.
Foam Rolled legs.
Couldn't recover data past 01/14/2012 above, but this is what I think I did from my workout plan and memory of AMRAP sets.
C1 W3 D1
C1 W3 D2
C1 W3 D3
C1 W3 D4
205x5* - this felt really good
Deload week. Travelled this week so did all the deload work on...
Began 2nd month of 5/3/1 today.
Lat Pull Downs
Didn't feel that strong or have much endurance today. I didn't think that would be the case after coming off a deload week.
C2 W1 D2
370x8 * - felt solid
220x10x5 - tried to minimize rest between sets.
C2 W1 D3
185x9* - barely made that last rep
DB (Kroc) rows
Felt really focused on the bench today. I did 2 more reps at 185 than last month.
C2 W1 D4
340x8* - solid but tough.
Ho-Hum day. Didn't feel great or bad either
C2 W2 D1
140x6* - nothing left in the tank.
Lat pull downs
Felt better on the press than last week.
390x7*- grinded it out. felt good
220x10x5 - pushed them pretty hard. ....worked up a good sweat
BB Bicep Curls
DB Back Rows
Felt like crap today...probably dehydrated. Exertion headache after my heavy set.
360x7*- calculates as a 1RM of 444. Whoop! Pushed it hard today. Felt good.
My mind said do more work today but my body said no.