91BlckGT "Midlife Crisis" Training Log

[91blckgt]

Are you going to cap your 5/3/1+ set? I capped mine at 10. I have been debating it. Wendler said he capped his at 10. But he is a helluva lot stronger than me!

Nope, no cap, but then I'm programming a weight that's heavy enough to ensure I won't hit 15RM, which is the highest the Wendler 5/3/1 calculator goes:
http://www.crossfitcenturion.com/centurion/1rm

Shows my DL max at 336, which isn't too bad. I'd like to hit 375 this year, which puts me at Class IV in the strength ratings for my weight class (I'm still at 156, trying to cut down to 148).

Thus far I'm liking the program. The biggest problem I have is getting out of the weight room, I keep wanting to do more than I should, which fucks up the program.

[91blckgt]

Bench 45x10, 80x5, 100x5, 120x3, 130x5, 150x5, 165x13 (PR!)*
*12 was easy. Had to pause at full extension at rep 8, 10, and 12 to breath. 13 required a tiny bit squirming and took all I had.

Press 55x10x5**

**That much volume sucked more than I expected it to suck.

Dumbell Rows 25x10, 45x10, 65xR12,L15

Dips 16reps, 12reps***
***Went to failure for 2 sets.

Barbell Curl 35x5, 85x10, 85x5

[91blckgt]

Foam Roll / Walking: 5 min / 5 min
Jumping Jacks: 30
Squat 45x10, 95x5, 120x5, 145x3, 155x5, 180x5, 200x8, 245x1*
Power Clean 55x5, 65x5, 85x3, 100x3x3
Deadlift 120x10x5
Barbell Curl 45x20x2

*Pretty clear I calculated my Squat 1RM wrong. I had it set to 260, and bumped it down to 250 for the remainder of this circuit. I also felt super weak today, so my 1RM may actually be higher, just didn't have the energy to push myself.

I probably need to eat dinner before squat day.

[91blckgt]

Walking/ Jump Rope: 5min 40 double leg
Press 45x10, 60x5, 70x3, 80x3, 90x3, 105x8*
*hit my chin. Nothing fucks up a set more than hitting my chin.
Bench Press 80x10x5
LTE 35x10, 85x6**, 70x10
**Almost lost it on my face. Can't go too heavy on these. Especially after heavy presses and bench where the tris are shot.
BW Chinups 13, 12, 7***
***did the last set after FP/Crunches
Face pulls 20blxx20x2
Crunches 50

HIIT: 16 min, ~ 20 sprints.

[91blckgt]

Warmup: 10min walking
Deadlift 110x5, 140x5, 165x3, 195x3, 220x3, 250x12 (nice! 349 1RM)
Squat 95x10x5
Shrugs 135x20x2
Good Morning 40x15
Barbell Curls 40x25
Walk/Run 10min

[91blckgt]

Bench: 50x15, 80x5, 100x5, 120x3, 140x3, 155x3, 175x8*
*Well that sucks. I think it's due to me not having a protein shake right before lifting, or maybe that I found out my A/C is broken, and I'm focused on that. Also, my left side was fucked up. My elbow is tweaked and hand is sore. Not sure if that contributed to the low rep count. Or maybe it was the thicker bar I used. needless to say, not a good comparison.
Dumbell Row: 25x10, 45x10, 65xR18,L14**
**new prs, but need to rest between sides.
Dips 20, 13
Press 55x10x3***
*** I think 5x10 is too much volume, switching to 3x10, and may increase weight a bit.

[91blckgt]

Squat BWx5, 45x5x2, 90x5, 115x5, 135x3, 160x3, 180x3, 205x12!!!*
*That's more like it. 286 projected 1RM. If I wasn't struggling for breath I'd have gone for an extra rep, maybe 2.
Clean 55x3, 85x3, 105x3, 110x3, 115x3
Deadlift 135x10x3
Barbell Curl 35x5, 55x5, 75x3, 87.5x10

Sprints 20 30s sprints w/ 30s rest. I'll call these 30/30 going forward. 5 min walking cooldown.

[91blckgt]

Press 35x5, 45x5, 60x5, 70x3, 85x5, 100x3, 110x9 (142 1RM)
Bench 85x10x2, 90x10
Chin up 25lbx8, 25lbx7
LTE 70x13, 70x12

Cardio Outside run, 2.7 miles

[91blckgt]

Warmup: Agile 8
Deadlift 110x5, 140x5, 165x3, 210x5, 235x3, 265x10 (1 RM 252), 5% Joker 275x1, 10% Joker 290x1, 195x15
Squat 45x5, 115x10x2
Superset w/abs
Shrugs 145x10,145x15
Crunches 50
Leg raises

I bought "Beyond 5/3/1" yesterday and incorporated a few changes into my routine. I added two joker set (i tried for 290 which is +15% but that wasn't happening), and a "first set last" which was suppose to be 210 but i screwed up the math. S'ok. volume is volume.

I bumped the squat weight up to 50% of my Training Max. I also dropped good mornings, as they aren't needed with this much volume. I bumped the shrug weight again because that's more about trap size than it is about strength. I supersetted them with a set of crunches and then leg raises.

My legs were super sore after the run yesterday, so that's all for today. I'll probably pick up a vanity set or two of curls tonight.

[91blckgt]

one year ago today I joined startingstrength.com, and left the world of curl bros and machines behind. Sweet.

Lifted at an odd time tonight, an hour after dinner instead of before.

Warmup: Defranco Simple Six, 10lb face pulls, scarecrows
Bench: 45x5x2, 80x5, 100x5, 120x3, 150x5, 165x3, 185x6*, 150x12
*Felt weak under the bar, still sore / fatigued from the Sat/Sun combo. No joker sets today, just a drop set.
Press 35x5, 65x10x3
Curls 65x12, 65x10
Bodyweight Dips 9