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I am just a plow boy, I need no sympathy.
Reconsituting my log after the server crash
12-31-2011
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.
2012 Goals:
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!
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1/1/2012
10 mile bike ride. Easy. 13.0mph avg.
1/2/2012
Begin 5/3/1 Programming
Cycle 1, Wave 1, Day 1
Press
(warmup sets)
work sets
100x5
115x5
130x7*
BBB Assistance:
Press
85X10X3
80X10
75X10
Dips/Pullups - 1 crappy set, pulled trap muscle
Lat Pull downs
120x10x5
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.
1-03-2012
Cycle 1 Wave 1 Day 2
Deadlifts
(Warmup Sets)
Work Sets:
283 x 5
319 x 5
364 x 6*
Accessory
Dead lifts
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
01-05-2012
C1 W1 D3
I won't be listing the warmup sets going forward.
Bench
140x5
165x5
185x7* (one more in the tank)
Assistance:
Bench
110x10x5
DB Rows
70x10
85x15R, 85x12L
(good exercise, I need to do it more often)
Incline DB Press
45x10x3
Foam rolled legs/back
Nothing special today.
01-06-2012
C1 W1 D4
Squats
255x5
295x5
335x6* - been 10 days since I last did squats and they felt heavy
Assistance
Squats
195x10x5 - felt good. went fast.
Leg Curls
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.
01-09-2012
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
PRESS Day
105x3
120x3
135x7* - surprised myself with 7, but couldn't have done another one
Assistance
Press
85x10x3
80x10
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..
01-10-2012
C1 W2 D2
Deadlifts
300x3
340x3
385x5*
Assistance
Deadlifts
215x10x5
45deg back extensions with weight
10x3
Lower back was fried after this workout.
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01/13/2012 - Doing Bench today instead of yesterday due to work commitments.
C1 W2 D3 - BENCH day
155x3
175x3
195x5* - felt solid
Assistance
Bench
110x10x5
DB Rows
55x10 warmups
75x12L
75x15R
Rope Pulls - Level 7, 4 setsx30secs max effort
Cut it short today due to lack of sleep this week.
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01-14-2012
C1 W2 D4
Squats
275x3
315x3
355x5*
Assistance
Squats
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.
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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.
01/16/2012
C1 W3 D1
Press
115x5
130x3
145x3*
Assistance
Press
85x10x5
01/17/2012
C1 W3 D2
Squat
295x5
335x3
375x4*
Assistance
Squat
205x10x5
01/19/2012
C1 W3 D3
Deadlifts
320x5
365x3
405x4*
Assistance
Deads
225x10x5
01/20/2012
C1 W3 D4
Bench
165x5
185x3
205x5* - this felt really good
Assistance
Bench 110x10x5
Deload week. Travelled this week so did all the deload work on...
01/26/2012
C1W4
Squats
155x5
195x5
235x5
Press
60x5
75x5
95x5
Deads
175x5
215x5
255x5
Bench
85x5
115x5
135x5
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Began 2nd month of 5/3/1 today.
Press
100x5
115x5
135x6*
Assistance
Press
85x10x2
75x10x3
Lat Pull Downs
120x10
140x10x2
160x8
180x4
Bicep Curls
70x10x3
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.
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January 31
C2 W1 D2
Deads
285x5
325x5
370x8 * - felt solid
Assistance
Deads
220x10x5 - tried to minimize rest between sets.
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February 2
C2 W1 D3
Bench
145x5
165x5
185x9* - barely made that last rep
Assist
Bench
110x10x5
DB (Kroc) rows
65x12
65x18
65x12
Felt really focused on the bench today. I did 2 more reps at 185 than last month.
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Today
C2 W1 D4
Squats
260x5
300x5
340x8* - solid but tough.
Assist
Squats
200x10x5
Ho-Hum day. Didn't feel great or bad either
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Today
C2 W2 D1
Press
110x3
125x3
140x6* - nothing left in the tank.
Assist
Press
85x10x3
85x9
85x8
Lat pull downs
120x10x5
Felt better on the press than last week.
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Today
C2W2D2
Deadlifts
305x3
350x3
390x7*- grinded it out. felt good
Assist
Deads
220x10x5 - pushed them pretty hard. ....worked up a good sweat
BB Bicep Curls
70x10x4
70x12
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Today
C2W2D3
Bench
155x3
175x3
195x6*
Assistance
Bench
110x10x5
DB Back Rows
70x10x2
Felt like crap today...probably dehydrated. Exertion headache after my heavy set.
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Yesterday
2/10/2012
C2W2D4
Squats
280x3
320x3
360x7*- calculates as a 1RM of 444. Whoop! Pushed it hard today. Felt good.
Assist
Squats
205x10x5
My mind said do more work today but my body said no.
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