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allyn703's 5/3/1 log
Long time lurker, figured i'd start a log so I could review my progress.
My name is Allyn, and I started weight training a little over a year ago. I played some sports when I was younger but have been mostly inactive most of my adult life with the exception of some skateboarding and pick up basketball games. My best friend had been working out for a while and was always asking if I wanted to join him. I finally decided I needed to make a lifestyle change and started following his 6 day a week bodypart split he had found in various magazines and books. After a month or two I lost a little weight (I was already skinny) and became totally overtrained. I convinced him to try something new.
I did a little research and found Bill Stars 5x5, made a little progress then found Starting Strength. Did Starting Strength for 7 or 8 months and gained a lot of weight and strenght. I just made the cliche switch to 5/3/1 for various reasons. I'd probably still be classified as a novice but I'm not on Starting Strength anymore so I figured I would post in the intermediate section.
My bodyweight is up to 202 as of this morning. Up from 145 lbs last year.
My lifting numbers are a little weird due to various resets from minor injuries. Lower back stuff, tendonitis, things like that. I just did a big reset after 6 or 7 cycles due to some stalls and back pain. I had been having some form issues on the deadlift for a while and think a lot of it is keeping my abs tight during the lift.
Anyway here are my lifts from last week (in pounds):
Press 110x12
Deadlift 235x12, 310x1 <--- I got pissed I tweaked my back again and pulled what my buddy was doing for a single.
Bench 180x10
Squat 220x12
Yesterday:
Press
90x3
105x3
115x10
Incline bench
125x10 for 3 sets
Chin ups
sets of 7 between all pressing sets
Barbell row
125x10 for 3 sets
Thats it, Deadlifts tomorrow! Thanks for reading.
Last edited by allyn703; 10-04-2010 at 05:45 AM.
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Yesterday
Deadlift
135x5
195x3
225x3
250x12
Goodmorning
105x10 for 3 sets
Ab wheel
3 sets to faliure
Deadlift felt great, much better than last week. I took my time to reset each rep and tried not to rush them. I felt strong but my lungs were on fire.
Last edited by allyn703; 09-27-2010 at 05:55 AM.
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Friday
Bench
45x5
95x5
150x3
170x3
190x10
165x8
150x8
135x10
Chin Ups
Sets of 7 between all pressing work sets
7x6=42
DB row
30x20
65x30
Curlz
Cause I got teh snowman arms
Sunday
Squats
45x5
95x5
135x5
185x3
210x3
235x12
Power Clean
45x5
95x3
100x3
115x6
Ab Wheel
3 sets to failure
Added PC's a couple cycles ago and decided to start them really lights so they wouldn't take anything away from my squats. Everything felt good. Can't wait for deads on Thursday, I want to try for a new PR.
Last edited by allyn703; 10-04-2010 at 05:43 AM.
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Yesterday
Press
45x5
65x5
95x5
110x3
120x10
Incline Bench
125x10 for 3 sets
Chin ups
Sets of 7 between all pressing work sets
7x6=42
BB Row
125x10 for 3 sets
Felt good. Shoulders and elbows were a bit sore but I've been having shitty sleep the past two nights so that may be why. Tried to keep it close on the press and, on a few reps felt the bar touch my chin. Last two reps were fugly but I got em up.
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Yesterday
Deadlift
135x5
185x5
210x5
235x3
265x9
325x1 (PR)
350x1 (PR)
Goodmorning
45x10
105x10 for 3 sets
Ab Wheel
3 sets to failure
Stoked about the PR's. Can't wait to sleep in tomorrow...
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Saturday
Bench
45x5
95x5
135x5
160x5
180x3
200x6
165x8
150x8
135x10
Chin Ups
sets of 7 between all pressing work sets
7x6=42
DB Row
45x20
65x30
Should have gotten more out of the bench but I think the heavy deads took a toll on me from the last work out. Tendonitis is starting to feel worse too. Oh well, squats and PC today and then a week to deload. I need it.
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Yesterday
Squat
45x5
95x5
135x5
195x5
220x3
250x10
Powerclean
45x5
95x5
110x3
120x7
Decline Situps
3 Sets to failure
Elbows were fucking killing me. I was really focusing on keeping my elbows up and all the weight felt supported on my back. I just think its some residual pain from the bench workout. Deload is finally here. Time to focus on rehabing and mobility shit.
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Back from deload. Second cycle since the big reset. I decided that since my back was feeling much better and my deadlift form is comming together that I should recalculate my deadlift max. Also bumped PC 10#'s instead of 5.
Friday
Press
45x5
85x5
100x5
115x10
Incline bench
130x10 for three sets
Chin ups
sets of 8 between all pressing work sets
8x6=48
BB row
130x10 for three sets
Yesterday
Deadlift
145x5
185x5
205x5
235x5
270x10
Good Morning
45x10
85x10
115x10 for three sets
Delcine situp
Two sets to failure. Usually do three sets but It felt like I pinched something in my back on the second. Oh well....
Cant wait to go home after work and veg out, drink a beer, and watch last nights Eastbound and Down.
Last edited by allyn703; 10-18-2010 at 06:03 AM.
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Yesterday
Bench
45x5
95x5
140x5
165x5
185x11
165x8
140x10
135x10
Chin Ups
Sets of 8 between all pressing work sets
6x8=48
DB Row
45x20
75x25
Took a slightly wider grip and really tried to keep my elbow under the bar. It seems like on every set it takes me one or two reps before I can adjust and get my elbow directly under the bar. Once this happens everything is fine. Seems like a matter of half and inch or so, I don't understand whats going on but I am suspicious of my shoulder. Oh well, I'll figure it out soon.
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Yesterday
Squat
45x5
95x5
135x5
185x5
205x5
235x12
Power Clean
95x5
105x5
115x8
ABS
3 x Failure
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