Monday - Bench Press #1 Cycle #2

So my last bench session was pretty terrible when I only managed 220lbs for 2 reps (pretty far below what I've done in the past). Today was an opportunity to redeem myself. Anyway, this time last month I lifted 200x8 for my 5/5/5 day. Today I lifted 205x9. My assistance lifts went up as well. I did 5 sets of 15 reps of flat-bench with the 60lb dumbells (couldnt complete all 75 reps last time) and 5 sets of 10 reps on DB rows with the 75lb dumbell (still pretty easy).

My form on bench is still pretty bad. I'm working on trying to keep my whole body tight, but I'm not really getting it. My wrists are still in a bad position as well. I'll keep practice with the bar whenever I'm in the gym.

Goals:
155x5
180x5
205x5

Lifted:
155x5
180x5
205x9

Video of last set here:

Sunday - Hill Sprints #9

I am pretty sore from deadlifts yesterday. But I felt loose and pretty explosive (am I talking about bowel movements?) on 9 hill sprints. I think I am beginning to recovery more quickly between sprints, too.

Saturday - Deadlifts #1 Cycle #2

So today I was excited to see how much my deadlifts have improved since beginning this program a month ago. This time last cycle I lifted 355 for 13 reps. Today I really wanted to get 365 for 13 but I knew I only needed to get 12 to beat last month's 1RM total (355x13 = 508 | 365x12 =510). Anyway, I was pretty disappointed when I got to the gym and the chalk was gone. I managed to get 12 reps, but twice had to reset my grip. I could have easily done 365 for 13+ with chalk but my grip just wasn't strong enough.

Goals:

280x5
320x5
365x5

Lifted:

280x5
320x5
365x12

Video of last set here:

Thursday - Clean and Jerk. Workout #1 - Cycle #2 | Hill sprints #8

Today was the beginning of the second cycle through 5/3/1. Now I can begin go see whether or not I'm making any real progress by comparing my week #1 of cycle #2 to week #1 of cycle #1. So far so good: Today I lifted 180lbs for 8 reps as compared to this time last month when I lifted 175 for 7 reps. I nearly had 9 reps, but, as can be seen in the video, I lost some precious time waiting for someone to walk by. My assistance work also improved dramatically. This time last month I managed 42 chin ups in 5 sets. Today I managed to do 50 in 5 sets.  I also did 50 dips in 5 sets with 45lbs on the weighted belt (these felt pretty easy). Finished in the park with 8 hill sprints in 20 min. These felt good and fairly explosive.


Goals:

135x5
160x5
180x5

Lifted:

135x5
160x5
180x8


Video of final set:

Taking off until this Thursday or Friday

Deload week.

Friday - Squat Workout #3 | Hill Sprints #7

Today was better. Did my squat workout then hill sprints. I was able to do the same number of reps for my last set as last week even with the heavier weight. Although my form is not great: My right leg is coming in and my hips are coming up way too soon.


Goals:

275x5
310x3
345x1

Lifted:

275x5
310x3
345x4


Video of all three lifts (plus one assistance lift):




Assistance work:  245lb back squats for very deep x3x3. Followed by front squats: 155lbsx5x3
Hill Sprints: I felt like I had a good spring in my step. Did 7 hills and was done.

Wednesday - Bench # 3

Yikes, what a poor workout. I'm not sure why I was so weak, but I was. Plus, my form is still pretty bad. Anyway, I can't blame the program...yet; I'm looking forward until next time (after the upcoming deload week) so that I can begin to compare my lifts and see if there's any real progress. It shouldn't be difficult to top today's workout during the next cycle. Embarrassing stats with video below:

Edit: Doctor called and said my vitamin D levels are very low. Good to know! Internet says low vitamin D can cause insomnia and fatigue. That's not good.

Goals:

175x5
200x3
220x1

Lifted:

175x5
200x3 (I felt strong here)
220x2 (Not sure what happened. I've lifted 225x7 in the past, so I was expected much better than this).

Assistance work:

I upped to the DBs to 60lbs. Did 4 sets of 15 then one more set of 11.
DB Rows I did 70lb dbs for 5 sets of 10.

Video here:

Tuesday - Hill Sprints #6

Nothing special today: Did 10 hill sprints in about 19 minutes. So a little bit better than before.

Video of first sprint here:

Monday - Deadlift #3

I am finally feeling itch-free and have been sleeping much better (about 6hrs a night for the past two nights). Despite feeling strong, I didn't have the greatest lifts: My upper-back was not up for it, and I started to round my back a good bit on the last couple of reps. In the past I've done 415x8, and 405x9, so I was hoping for a couple more reps. Either way, I think the fact that I let the weight bounce leaves too much up to whether or not I've exploited the bounce well enough. In the future I need to switch to rest-pause reps. Even though doing so will make it more difficult to judge this cycle versus the next, it's better to do this sooner rather than later.

Edit: I just realized the poison ivy was in effect for two weeks. That's a long time to not sleep. Ok, that's my last excuse!

Goals:

315x5

355x3

400x1

Lifted:

315x3

355x3

400x7

Assistance work: pullups: 10, 10, 9, 8, 7.

Leg-lifts: I still do not have the core strength to do these properly: 5 sets of "9".

Video of last two sets here:

Friday - Clean and Jerk # 3

Today marks the beginning of the final week of the first cycle of 5/3/1.

Goals:

155x5

175x3

195x1

Lifted:

155x5

175x3

195x5

Video of last lift here: 

Wednesday - Squats #2

For some reason this post was deleted. Anyway, Squats were rough since I'm still sick. Had blood drawn, high blood pressure form medication, and still on not much sleep.

Goals:

255x3
295x3
330x3

Lifted:

255x3
295x3
330x4 (better output than 1st squat workout)

Video here:

Thursday - Hill Sprints #5

Still feeling pretty week from no sleep/ medication.

Monday - Bench Press #2

One of the reasons I started this program is because my bench is so weak. Today's workout gave me some cause for celebration since I increased a good bit over my first bench workout. Last week called for 200 x 5+, for which I got 8 reps. Today called for 210 x 3, for which I again got 8 reps. My assistance lifts improved as well!

Today's Goals:

165x3
185x3
210x3+

I lifted:

165x3
185x3
210x8

Assistance work increased in weight: 55lb db's for 5 sets of 15 reps (still easy). Also increased DB rows to 75lbs for 5 sets of 10 reps.

Poison Ivy is still in effect and I'm taking prednisone for it. it's keeping me up at night and side effects include muscle atrophy and increased abdominal fat =(

Sunday - Hill Sprints

Ivy is still bad, but managed to run hill sprints today. I hope to be able to sleep tonight! That is all.

Saturday - Deadlifts #2

Since Tuesdsay I've had poisong Ivy. Because of the ivy, I've not slept well all week, causing me to become sick on Thursday and Friday. Waa Waa. Anyway, today I felt okay enough to try and deadlift. You can see in the video that I'm sniffling and trying pretty hard to get enough oxygen; and, despite being pretty dizzy, I managed to do well and pulled 375lbs for 11 reps. According to Wendler's formula , 375x11x.0333+375 =512. This was better output than my first deadlift workout in 5/3/1 with an output of 508 (355 for 13 reps).

Edit: I just realized the poison ivy was in effect for 2 weeks. That's a long time to not sleep. Ok, done with excuses...

Goals:

295x3

335x3

375x3+

Lifted:

295x3
335x3

375x11

My assistance work improved a bit too, getting one more pull-up than last time (10,8, 8, 7, 7). I'm still some trash at the leg-lifts and didn't increase their reps -- I'm still working on being able to do them with straight legs and getting them up high without any swing or shrugging of the shoulders.

Video of main lifts here:

Wednesday - Clean and Jerk #2

Not feeling so great today. Have not slept much the past three nights since I've got some nasty rash on my neck and inner-ear. I think it's poison Ivy. Anyway, I've been all hopped up on benadryl so today's workout made me pretty dizzy.

Speaking of today's workout, I began week 2 of 4. This means all reps drop from 5 to 3 and the weights are bumped up.

Goals for the day:

145x3

165x3

185x3+

I did:

145x3
155x3 (loaded the bar incorrectly, again)

185x7 - The cool thing about this is that according to Wendler's max-rep formula, this set was better than last week's set of 175x8. 175x8x.0333+175 = 221lbs. 185x7x.0333+185=234lbs.

Assistance work:

chin ups (Close grip) - 44 total (10, 10. 9, 9. 6) - Able to do two more than last time.

Dips (bodyweight) - 5 sets of 15 reps

Video of main lifts here: 

Tuesday - Hill Sprints (Cancelled)

Too sore for sprints today! Yesterday's squats were rough. Played basketball for about an hour instead.

Monday - Squats

Today was my first day doing squats on 5/3/1. I had in mind when starting this program that every lift I did would be legit. This is especially true with squats: No more almost parallel. In order to get as deep as I possibly can, I've narrowed my stance and have been stretching every day. So far so good; I'm excited to see how well I can squat in a few months. By the way, this session was exhausting.

Goals for today:

235x5

275x5

310x5+

I lifted:

235x5

275x5

310x6 I had more in me, but I wanted to keep a little in the tank. Plus I had to fart and there was a lady working out directly next to me.

The assistance work was pretty brutal:

I kept 155 on the bar and my goal was to do 3 sets of the following: 10 reps front squat followed immediately by 10 reps of back squat. I managed 6 reps/10 reps on the first set, but pulled off 10/10 on the second two.

Video of almost the entire workout below: