Mikiekimi's TM/5-3-1 Hybrid Log

[mikiekimi]

First time I'll be posting an online log. Retired from the mlitary in May and have finally been able to get strong without having to worry about getting "fat" during the process. I've kept my own logs in the past, here are the results from the last two "cycles".

6/1/12 - 8/12/12: GSLP
Start Wt: 184, 26.2% BF
End Wt: 193, 26.4% BF
Avg Cals: 3300 (23 cals/lb LBM)
End of cycle Wts
Squat: 235x5x3
Deadlift: 290x5
Bench Press: 205x5x3
Press: 130x5x3

8/13/12 - 10/6/12: TM
Start Wt: 193, 26.4% BF
End Wt: 197, 25.3% BF
Avg Cals: 3100 (21 Cals/LB LBM)
End of Cycle wts
Squat: 275x5 (PR)
Deadlift: 340x5 (PR)
Bench Press: 225x5 (PR)
Press: 145x5 (PR)

I've found my upper body responds well to increased volume (probably 20+ years of Uncle Sam making me do pushups). My hips don't really like squatting 3x/week so I'm going to see how 5-3-1 works for the legs. For the next 8 weeks I'll be doing the TM for upper body, 5-3-1 for lower body set up like this:

Tues:
Bench/Press: 5x5
Deadlift: 5-3-1
Chins (sets of 4, progressing from 3 to 10 sets)
French Press: 3x8
Pushdowns: 2x15 (pump set)

Thurs:
Bench/Press: 3x5 (Med/Light)
Curls: 3x6, 2x12 (pump set)

Sat:
Squat: 5-3-1
Leg Press: 3x12 (pump set)
Bench/press: 1x5
Dbl Press/Dbl Bench: 3x8 (pump set)
Pendlay Row: 3x5, 3x10 (pump set)
Incline Bench: 3x5, 3x8 (pump set)

I am using some "swollertrophy" sets as suggested in Just Lascek's TM e-book (I did this with my last TM and the asthetic results seemed to be worth it). I'm going to lower my calories slightly (between 19-20 cals/lb LBM) to see if I can lose a little fat before the holidays. I am looking to gain strength as well as 'tighten up' a bit...

[mikiekimi]

TUESDAY, 10/9

Press: 120x5x5 (EZ sets considering the load)

Deadlift (Deload Weights): 135x5, 185x5, 215x5 (light)

Chins: x4 (3 sets) EZ

French Press: 35x8 (3 sets) * Used really light weights to get used to the new exercise. :30 rest intervals.

Pushdows: 50x15 (2 sets) * Used crossover cable. Medium weight for the reps, stopped shy of max by at least 5. 1:00 rest between sets.

[mikiekimi]

THURSDAY, 10/10

Squats: Bar x12x3

Bench Press: 155x5x3 (Recovery)

Curls: 85x6x3 * 2:00 rest between sets, heavy but made all reps

Curls: 40x12x2 * 1:00 rest between sets, light pump sets

[mikiekimi]

SATURDAY, 10/13

Press: 150x5 (PR), Last rep was tough, but I had to clean the weight for each set b/c the squat rack at my POS gym was full
Lat Raises: 20x12x3 (pump sets)
Squat: 115x5, 145x5, 170x3 (5/3/1 Deload)
Leg Press: 245x12x3 (pump sets)
Incline Press: 170x5x3, 125x8x3 (pump sets)
Pendlay Rows: 155x5x3, 115x10x3 (pump sets)

End of week weight stats:

Weight: 195.6 (-1.4lbs)
BF%: 25.1 (-.2%)
Avg Cals: 2780 (19 Cal/lb LBM)

[mikiekimi]

TUESDAY, 10/16

Bench Press: 190x5x5

Deadlift: 230x5, 270x5, 305x6 (could've made 2 or 3 more if the belt wasn't pinching - normally dont wear one)

Chins: x4 (4 sets) Did them between DL sets so they seemed a bit tough

French Press: 40x8 (3 sets) * Used really light weights to get used to the new exercise. :60 rest intervals.

Pushdows: 50x15 (2 sets) * Used crossover cable. Medium weight for the reps, stopped shy of max by at least 5. 1:00 rest between sets.

[mikiekimi]

THURSDAY, 10/18

Press: 120x5x3 (Recovery)

Curls: 85x7,6,6 * 3:00 rest between sets, heavy but made all reps

Curls: 40x12x2 * 1:00 rest between sets, light pump sets

[mikiekimi]

SATURDAY, 10/20

Bench Press: 230x5 (PR), The tool spotting me grabbed the bar on the 3rd rep (for no reason) so I stood up after racking the weight, but then knocked two more reps out
Dumbell Bench: 50x12x3 (pump sets)
Squat: 185x5, 215x5, 245x10
Leg Press: 245x12x3 (pump sets)
Pendlay Rows: 160x5x3, 120x10x3 (pump sets)
Incline Press: 170x5x3, 130x8,8,5 (pump sets - failed on the last set...was too tired after the bench pressing to push any more...will take the weight back to 125)


End of week weight stats:

Weight: 196.4 (+.7 lbs)
BF%: 25.2 (+ .1%)
Avg Cals: 2780 (19 Cal/lb LBM)

[mikiekimi]

TUESDAY, 10/23

Press: 130x5x5

Deadlift: 250x5, 285x3, 320x5

Chins: x4 (5 sets) Did them between press sets

French Press: 45x8 (3 sets) * :60 rest intervals.

Pushdows: 50x15 (2 sets) * Used crossover cable. Medium weight for the reps, stopped shy of max by at least 5. 1:00 rest between sets.

[mikiekimi]

SATURDAY, 10/27 (not a good w/o day)

Press: 155x2 (PR), wanted 5 but drank too much the night before (plus the nephews spent the night and woke up at 3:30 AM)
Dumbell Lat Raises: 20x12x3 (pump sets)
Squat: 200x3, 230x3, 260x6
Leg Press: 245x12x3 (pump sets)
Pendlay Rows: 160x5x3, 120x10x3 (pump sets)
Incline Press: 180x5x3, 120x8x3 (pump sets)


End of week weight stats:

Weight: 195.9 (-.4lbs)
BF%: 25.1 (- .1%)
Avg Cals: 2800 (19 Cal/lb LBM)