Joe's Log

[Joe Costello]

Foam Roll

Bench - 275x3
Chins

Press - 165x5x5 - easy
Chins - BWx60 total reps, various grips

Tri-Set, 3 times through:
Up Rows - 95x10
Db Side Lat -30x10
Rear Delt Machine - 15 reps

Neck - 15x3x30
Calves - 3x30

*Really like the shoulder tri-set. Will keep doing these. It's a nice change of pace. Workout was too long for me. Will be working on something different soon.

[Joe Costello]

Cycle 1
Week 1

Hang Clean
135x5
145x5
155x10

Squat
135x2x10
225x8
275x5
290x5
310x5
320x10 (should have been 330. Misload.)

Deads
225x5
315x5
340x5
360x5
380x10

Neck
15x3x30

Reached an all time high of fatness today. Weighed in at 272.9. I need to lose some fat. Sick of being out of breath going up the stairs and it's getting really hard to get into good position on deads. Had plans of doing more sets but since I'm so fat and out of shape this was all that was needed to kill me.

[swilczewski]

Nice volume. Are you running 5/3/1?

[Joe Costello]

Swilczewski yes I am doing 531. We'll see how it goes.

Bench
135x10
185x5
210x5
225x5
240x9

Incline
135x10
155x3x10

Db Bench
70x10, 10, 10, 8

Bb Curl
95x5x10

Workout lasted 1 hour which is great. I'm going to start resting 30 sec to 3 min on my accessory lifts and keeping the reps at 10. Tried it for the first time today and it killed me. Had to drop my poundages by a lot....a lot. Will definitely take some getting used to.

[swilczewski]

I have had great success with 5/3/1. It is one of my mainstay programs. For me it did wonders for all four lifts but the pressing movement tended to stall out after about 4 months.

[Joe Costello]

Cycle 1
Week 2

Squat
135x2x10
225x8
275x5
315x3
330x3
350x11

Ft Squat
185x5x10

Power Clean
135x5 - decided this was a bad idea, had no legs under me. Should have done them first, but wasn't thinking.

GHR
BWx8,6,6,6

Abs
3x10

Good workout. I think training each big lift once every 7 days instead of once every 10 may make up for the lack of volume problem I seem to have when I run this program. We will see.

[Joe Costello]

Tues 2/22/11

Cycle 1
Week 2

Bench
135x10
185x5
225x3
240x3
250x8

Db Bench-80x5x10
Db Rows-130x5x10

Dips-BWx8,6
Chest Supported rows-175x3x10

Neck-15x3x30

*The Db rows took it out of me. Way out of condition.

[Joe Costello]

Thurs 2/24/2011

Cycle 1
Week 2

Hang Clean
95x2x6-8
135x5
145x5
155x5
160x8

Power Clean
225x1-for fun

Deads-no belt, double overhand grip (don't know why, just felt like it today)
275x5
315x3
365x3
385x3
405x3 - just did the minimum, very low energy level

Shrugs
225x15
315x4x15
225x20

Abs
5x10

Foam Roll

[Joe Costello]

Mon 2/28/2011

Foam Roll

Press-worked upto 185x5

Bench-245x5x5

Rows-185x3x10

Had awful day at work, exhausted and this was all I could handle.

[Joe Costello]

Thrus 3/3/2011

Cycle 1
Week 3

Foam Roll

Deads
worked up to 430x1-just did the required reps today

Ft Squat
185x4x10

Db Shrugs
100x4x15

***Every workout it is more and more glaringly apparent that I can only handle 3 lifts per workout. I know I'm not in super great shape, but I'm definitely not a slob either. I have absolutely no idea how some of these guys do 5-6 exercises per workout and train 4-5 days/week. Even when I was 20 years old, about 3 lifts were all I could ever handle with any type of intensity. Actually, 3 exercises each workout and training only 3 days a week would probably suit me best. I just need to get it through my thick skull to do it this way and stick to it.