JCavin 5/3/1 Log

[JCavin]

5-17 BW - 214
Squats - 180x3, 210x3, 235x9 Rep Record
Straight Leg Deads - 135x8, 145x8, 165x6
Leg Curls - 65x3x10
Back Raises - 3x12
Shrugs - 175x3x20
Weighted Situps - 10lbsx3x12
Prowler - 4 trips w/ 90lbs, 2 trips w/ 180lbs

Notes:
Squats felt good.

I'm going to start alternating my weighted situps. One day will be heavy sets of 5. Other day will be higher rep w/ low weight.

The space we have to push our prowler is carpeted. Man it is brutal. First four trips were sprints. I walked the last two. The walking sucks even worse...

[JCavin]

5-20 BW - 216
Press - 115x5, 130x3, 145x6 Rep Record
Close Grip Bench - 110x5, 135x5, 145x5
Weighted Pullups - 20lbsx3x5
LTE - 65x3x10
DB Rows - 65x20
DB Curls - 35x10, 40x8, 40x9

Notes:
Rep record.

Going to keep my accessory work where it is for a while. Don't want to fall into the trap of trying to do linear progression on those lifts too.

After today's workout I have some tenderness right near my clavicle. Feels like I may have strained my trap a little from press.

[JCavin]

5-21 BW - 217
Deadlifts - 250x5, 280x3, 315x6 Rep Record - Projected 1RM 377
Front Squats - 135x5, 155x5, 175x5 - OMG. If I could stop trying to low bar squat these that would be great.
Good Mornings - 115x3x10
Shrugs - 135x15, 185x15, 225x10, 265x10, 295x5, 185x20, 135x20
Weighted Situps - 25lbsx3x5
Prowler - 4 trips(sprints) w/ 90lbs, 2 trips(walks) w/ 180lbs. Still suck.

Notes:
I had an annotation on deadlifts to go for 5 reps with 315. I got 6 and the gods of iron smiled. Front squats are alright when I remember to use my frickin' quads instead of my ass. Keep trying to sit back. Oh well, it's only an accessory exercise. Not that big of a deal.

I laid down a lot between prowler sets today. Guess i'll keep the volume where it is for a while. Then slowly add 2 trips maybe every couple cycles.

Good day.

[JCavin]

5-23 BW - 217
Bench Press - 160x5, 185x3, 205x8 Rep Record
Incline - 110x5, 135x5, 145x5
BB Row - 135x5, 155x5, 195x3x5
LTE - 55x3x10
DB Row - 55x3x10
EZ Curls - 70x3x10

Notes:
The last rep on bench press may have bounced a little...i'm still counting it. To make up for it I did paused reps on incline.

I lowered the weight on the LTE because I wanted to make it as strict as possible. I noticed last week it behaved like close grip in that I had no warning that the next rep wasn't going to happen. I had rep 9 easy, but rep 10 just didn't happen(last week).

I warmed up properly today and bench press felt good.

[JCavin]

I picked up a stomach virus from my wife and kid. I've been on the verge of puking since I woke up. Fatigue, headache, chills.

Looks like I'm taking a deload week next week. Was supposed to do deadlifts today. I'll just repeat last cycle

[JCavin]

I ended up missing Monday too. I was still feeling bad. Finally got back to the gym yesterday. I decided to just skip the last squat day because I know I had it easily.

5-28
Deadlift - 220x5, 255x5, 290x5 - Only did prescribed reps. This felt super hard lol.
Front Squats - 110x10, 130x10, 150x10
Press - 100x5, 115x5, 135x5
Close Grip - 95x10, 115x10, 125x10
Weighted Pullups - 10lbsx3x5

Notes:
I lost some weight. I can't wait to get back into the swing of things. The longer the workout went on, the better I felt, though.

[JCavin]

Just wanted to share that I got some new tattoos today. I got my daughters' initials on my first two fingers of my right hand. I got my wife's on my ring finger.

[JCavin]

5-31
Bench - 145x5, 165x6, 185x12
Incline - 95x10, 115x10, 135x10
LTE - 60x3x10
DB Rows - 55x10, 60x2x10
BB Curls - 45x10, 55x2x10

Notes:
I was disappointed I couldn't get rep 13 on bench, but after being so sick i'm glad I didn't get any weaker. Took it easy on the assistance stuff because I wasn't 100% yet.

Trying out BB curls again. Hopefully I can avoid the forearm splints.

[JCavin]

5-31
Squats - 175x5, 205x5, 230x11 = 315 E1RM Rep Record
SLDL - 115x10, 135x10, 150x10
Leg Curls - 60x3x10
Back Raises - 3x10
Weighted Situps - 10lbsx3x12
Neck - 10lbsx20, 20lbsx2x20

Notes:
For some reason i'm having trouble editing the date on my last post. Tried it a couple times so far and it just freezes.

Squats were great. I had at least 1-2 more reps in me. Decided to cut it a little short because it had been two weeks since I last did a back squat workout. I'm glad I did because I was super sore all weekend.

Started training my neck again. I keep straining my trap so i'm going to alternate these for a while to let it recover.

[JCavin]

6-3
Press - 110x3, 125x3, 140x8 = 177 E1RM Rep Record
Press Heavy Singles - 155x1, 180x1 Personal Best
Close Grip - 115x8, 135x8, 150x6
Weighted Pullups - 12.5lbsx3x5
LTE - 65x3x10
Kroc Rows - 55x20
DB Curls - 35x10, 40x2x10
Neck - 15lbsx2x20

Notes:
Great day of lifting today. I set a rep record AND a personal best on the same lift. Doesn't get much better than that.

As a side note, is there anyone that does a lot of close grip bench press? Have some technique questions.