Squats - Week 1 Cycle 6 | Hill Sprints #35

New angle so you can see how ugly my squats are. 

I don't think I'll ever be a pretty squatter; I can do one or two okay reps and then it gets pretty ugly. But as long as I'm hitting parallel, I'm okay with it for now. I also know that if I were using the weight that I started with six months ago, all my reps would be pretty! Also, looking at the picture above, I'm not sure sure I'm actually doing a low-bar squat. Anyway, last month I squatted 340lbs for 10 reps and so today I wanted 350lbs for the same. Also, in a previous cycle, 350lbs was my week 2 working weight and I did 8 reps, so I knew that today 9 was the minimum. I was feeling good and I got the 10 reps today (looking back at last month's video, today's reps were a lot faster as well, although I'm not sure about my depth =/).

Week 1 progress in 6 cycles thus far:

• 310x6 - cycle 1 
• 315x7- cycle 2 
• 325x10 - cycle 3 
• 335x8 - cycle 4
• 340x10 - cycle 5 
• 350x10 - cycle 6

Just thinking about the near future a little bit, I think cycle 7 (in which I finally start to hit some weight that I'm excited about) will be the last cycle I go for max reps on. I am thinking that cycle 8 I'll just hit the prescribed reps, work on form, and generally let my body recover a little bit (7 months of rep pr's may be taking its toll on me, I'm not sure yet).  But who knows, I'm just thinking out loud .

Goals for today:

265x5
305x5
350x5

Lifted:

265x5
305x5
350x10



Video of final set below:

Bench. Week 1 Cycle 6

Today marks the last time I bench anything under two plates (unless I have to deload, of course)!

 Last month in week 1 cycle 5 I got 215x12. So, today, obviously, I wanted 12 again, but needed 11 (since I lifted 225x10 prior to this). I got the 11 and that was that --  I didn't have anything left to grind out another rep. I'm not too disappointed, though, since today's lift was better than the last two bench workouts which were regressions, not progressions. 220 x 11 puts me back in the right direction. I'm going to see how the next two bench workouts go: if they are piss poor, I'm going to tinker with some different options (decrease assistance work/only hit prescribed reps for a cycle, etc...). Looking at the big picture, though, my bench is still light years ahead of where it was, if you recall this shameful performance back in cycle 1: 220x2.

Also, assistance work nearly killed me today and it made me fairly nauseous. But it still improved!

• Dumbell flat bench with the 70lb db's for 5 sets of 15 reps. one rep better than last time. 
• No change with the db rows: 5 sets of 10 reps with 100lb db's. Still working on grip.  

Goals for today:

165x5

190x5

220x5

Lifted:

165x5

190x5

220x11

Video of final set below:

Deadlifts. Week 1 Cycle 6 | Hill Sprints #34

My last set of deadlifts under 400lbs. I wanted to make it count!

As the caption says, this was to be my final set of deadlifts under 400lbs. Last month I lifted 385 for 15, and so I knew I wanted 15 again today at 395. I was a little worried, especially since I wasn't feeling very fresh; my back was still sore from the clean and jerks and weighted chins from two days ago. But I got that adrenaline going and ripped it off the floor. By the way, my arms have grown almost 2 inches since I started this program. In the past I always neglected hypertrophy work because I didn't think I could actually grow and that it was antithetical to getting strong. I was wrong!

• Assistance work was pretty good today, but I was wiped out from the deadlifts.I did weighted pullups with +45lbs for: five sets of: 7, 7, 6, 5, 5, with abwheel work in between. 

Week 1 Deadlifts for 6 cycles have thus far been:

• Cycle 1: 355x13
• Cycle 2: 365x12
• Cycle 3 :370x14
• Cycle 4: 380x15
• Cycle 5: 385x15
• Cycle 6: 395x15 (+40lbs and +2 reps. Woohoo!)

Goals for today:
300x5
350x5
395x5

Lifted:

300x5
350x5
395x15


Video of final set below:

Clean & Jerk. Week 1 Cycle 6 | Hill Sprints #33

Thumbs up, brah.

Cycle 6 has begun and I'm officially at the half way point of my year on 5/3/1. This last deload week served me well as I don't think I have ever come back this strong.

Today called for 195lbs on the final set and this used to be my week 3 weight back in cycle number 1! Anyway, the most I've done with 195lbs prior to this was 7 reps, and last month I did 190 for 10, so I knew I wanted somewhere between 8-10 reps today. Not only did I get 10 reps, but these reps were completed about 20 seconds faster than last month's and I still had at least 2 left in the tank.

Assistance work also improved, but I really had to work for it:

• I upped the weight on dips from 45lbs to 70lbs. I did my first set of 10, however, with the +45 , then the remaining 4 sets of 10 with +70lbs.
•  I also got all 50 reps of weighted chins for the first time, but that 50th rep was a grinder. 

Goals for today:

150x5
170x5
195x5

Lifted:

150x5
170x5
195x10

Video of final set below:

Deload until the 23rd.

Sunday - Squats. Week 3 Cycle 5

Dear diary, today I was a big mental train wreck. Just kidding. But I really wasn't feeling too confident going in to today's workout (do I say this every day? Sorry.). Once again my warm-ups were burying me. Why does 225lbs sometimes feel like 500? Anyway, I got the adrenaline going and I stepped up to the bar for my final set -- my body was tingling, and the bar felt light.

This time last month I lifted 370x6 so, no rocket science needed, today I wanted 380x6. I got to six and knew I had at least one more in me and put that extra cherry on top: 380 x 7.




Week 3 squats for 5 cycles thus far have been:

cycle 1: 345x4
cycle 2: 355x5
cycle 3: 365x6
cycle 4: 370x6 
cycle 5: 380x7


My weight, depth, and reps have all improved. Awesome. This marks the end of Cycle 5, as well. Almost half way done with the year! I'm also really looking forward to this deload week; I'm a little under the weather and need the rest. 


Goals for today:
300x5
340x3
380x1


Lifted:

300x5
340x3
380x7

Assistance work: 5 sets of front squats at 225 for triples.  My back was toasted after the back squats. 

(Kind of a useless) Video of final set below:

Friday - Bench. Week 3 Cycle 5

Last week's bench was a miss as was today's -- I think. Today I needed 7 reps at 240 to match last month's 235x7, but only managed 240x6. To be fair, I've never done reps on bench with this weight, so it's all new territory for me. Also, my assistance work continues to improve quite a bit, which is making the question of whether I've fallen behind on bench these past two weeks not so easy to answer.

I've had a couple hiccups on the bench on this program a few times before (e.g. getting only 2 reps at 220lbs in week 3 cycle 1, and, on two separate occasions, not improving my rep count for a weight I had encountered before), but overall there has been good progress. Even week 1 of this cycle showed improvement. So I'll see how the bench goes next cycle and if it stalls again or drops, I'll recalculate some new training numbers!


Week 3 bench lifts for 5 cycles thus far have been:

• Cycle 1: 220x2
• Cycle 2: 225x5
• Cycle 3: 230x7
• Cycle 4: 235x7
• Cycle 5: 240x6

Goals for today:

190x5
215x3
240x1

Lifted:

190x5
215x3
240x6

Assistance work: 

70lb db's on flat bench for 5 sets of 15, 15, 15, 15, 14. One rep shy of all 75. Last week I did 75 reps with the 65lb db's so this is a pretty good jump.

100lb db's for one arm rows. 5 sets of 10 reps. I didn't increase the weight, but these have become easier; my grip is much better. 

Video of final set below:

Wednesday - Deadlifts. Week 3 Cycle 5

Turns out I am the chosen one.

Kind of a weird workout today.  My warm-ups were slow and weak and on my 1st working set of 340x5 my grip nearly failed. This had me psyched out. By the time I got to my final set of 430lbs all my expectations of coming in and knocking out 10 reps (as I've been doing for the past 4 cycles on week 3) went out the window. Really not wanting to go home disappointed, I took a minute and visualized the lift. I had to visualize it twice though, because my first time through I failed at rep 3 -- whoops, talk about no confidence. Anyway, I finally saw the reps in my head, and started my pull. After I pulled that first rep off the floor, I knew I had it. And when I got to 10, I felt like putting a cherry on top and did one more. Visualization...who knew.... Anyway, looking back at the set I did last month of 425x10, not only was today's heavier with one extra rep, it was much faster as well.

Week 3 deadlifts through the first five cycles have been:

• Cycle 1: 400x7
• Cycle 2: 405x10
• Cycle 3: 415x10
• Cycle 4: 425x10
• Cycle 5: 430x11 (just for comparison: on 5.7.11 I did 375x11 for a week 2 final set).

Assistance work also improved. I added 5 more reps to my weighted, wide-grip pull-ups, doing 5 sets of 6 with +45lbs. Video of set one below. I did 5 sets of the ab-wheel in between the sets of pull-ups. My goal with the weighted pull-ups is to work my way up to 5 sets of 10 with +45lbs, so I'll be trying for 5 sets of  7 next cycle.

Goals for today:

340x5

385x3

430x1

Lifted:

340x5

385x3

430x11

Video of final set below:

Monday - Hill Sprints #32

Sunday - Clean and Jerk. Week 3 Cycle 5

Not actually disappointed. Well, maybe a little. 

Today begins Week 3 of Cycle 5 and today's session had the best kind of progress: more weight and more reps. Last month I lifted 210lbs x 4 and today I got 215 x 5. I nearly had 6 (twice), and this would have beaten even my week 2 numbers from this cycle, but my coordination failed me. Still, can't complain about the progress!

Week 3 progress thus far:

Cycle 1: 195x5
Cycle 2: 200x6
Cycle 3: 205x5
Cycle 4: 210x4
Cycle 5: 215x5 (+20 lbs to the 5 rep max in 5 months)

Assistance work was awesome today. 5 sets of 10 reps of weighted dips (+45lbs) have become too easy so I'll increase their weight next time. For weighted chinups (+25lbs) I thought that last week I did 5 sets of 10 reps, so when I did 10, 10, 10, 10, then 8  I was pretty dissapointed (but confused, because they felt way easier than last time). Turns out I only did 41 reps last time and 48 today. Sweet!

Goals for today:

170x5
190x3
215x1

Lifted:

170x5
190x3
215x5


Video of final set below:

Friday - Squats. Week 2 Cycle 5

Trying something new.

Well, today I was supposed to take the GRE's, but unfortunately the testing center is underwater so it's been postponed 'til the 20th. A little disappointing, but at least I got to rock some squats instead. This time last month I did 350x8, and today called for a ten pound increase of 360lbs. Not much planning to be done here, I wanted 8 reps again.

Goals for today:

280x3
320x3
360x3

Lifted:

280x3
320x3
360x8

The set was pretty difficult, and it was a little slower than last month's (on the final three reps), but I'm happy with how my depth has been improving. I think my form is getting better as well. My upper back/core is definitely what's giving out before anything else; my legs had one or two more reps left, but not my back. This has been the case pretty much every squat week.

Week 2 improvements thus far: 330x4-->335x5-->345x7-->350x8-->360x8

360lb x 8:

A little something extra and special today: For assistance work I usually do a bunch of triples and doubles of fronts squats at 225lbs. I got a little carried away today and kept adding weight and said, 'what the hell' and put on 300lbs. The last time I tried a 300 lb front squat (before beginning 5/3/1) I literally fell over in the hole into some guy's crotch. Today wasn't pretty, and my core weakness really shows, but it was a hell of a lot better than falling on my ass. 

300 lb front squat:

Wednesday - Hill Sprints #31

Ran 10 sprints in 20 minutes this time instead of 8. Felt good. Was more motivated after today's weird lifting session.

Tomorrow is a day off, then Friday would normally be squats, but I'm taking the GRE this Friday. Hopefully it all goes well and I'll be back to lifting on Saturday.

Wednesday - Bench. Week 2 Cycle 5

You ever try and lift with jazz hands in your face? I have. It's awesome since it's all you can focus on. It kinda hinders your lifting, though. As a result, I don't even know how to count today's lift. The bar was touched on every rep from 8-10 and I lost the proper grove on at least a couple reps as a result of those magical hands distracting me. The only good I can see from this is that the last time I did 225 on 8.7.11 (also for 10 reps but spotter never touched the bar) is that this set was significantly faster and I didn't utilize any bounce off my chest like I did last month. Still, I'd like to forget this workout. Already looking forward to next week to redeem myself.

Asssitance work was good, but exhausting:  For the first time ever I finished all 75 reps of 65lb db's flat bench (5 sets of 15reps). This is a four rep improvement over last workout. I also did 5 sets of 10 reps of 100lb db rows.

Goals for today:

175x3
200x3
225x3

Lifted:


175x3
200x3
225x10*


Video of final set below:

Monday - Hill Sprints # 30

Felt fresh and fast. Did 8 sprints in ~20 minutes up the steep ass hill in front of my house.

Sunday - Deadlifts. Week 2 Cycle 5

Easy peasy.

Today's workout was spot on as I hit every planned number. I knew that since I had done 415x10 over a month back, I wanted at least 11 or 12 reps today with 410lbs, with 13 reps being the ultimate goal (to keep the same number of reps as last cycle's week 2). I got the 13 reps and I was also happy with how fast 410lbs moved off of the floor; it felt pretty light. In all, I'm pleased with the deadlift progress. Assistance work (5 sets of 5 weighted pullups with +45lbs and 5 sets of the ab wheel) has improved as well.

Week 2 deadlift-breakdown given below:

• Cycle 1 Week 2: 375x11 (512lb calculated 1RM)
• Cycle 2 Week 2: 385x11
• Cycle 3 Week 2: 395x12
• Cycle 4 Week 2: 400x13
• Cycle 5 Week 2: 410x13 (587lb calculated 1RM)

That's +35lbs + 2 reps in a little under 5 months. I don't put much stock in the 1RM formulas, but it's cool to see how much of a difference 375x11 and 410x13 really is.

Goals for today:

320x3
365x3
410x3

Lifted:

320x3
365x3
410x13


Video of final set below:

Clean and Jerk. Week 2 Cycle 5 | Hill Sprints #29

Well, today called for 205lbs on the clean and jerk. Last time I used 205lbs I did five reps, so I knew I wanted to get six today with seven being the ultimate goal since I did seven reps at 200lbs for week 2 cycle 4. Reps 1-5 were way easier than I thought they were going to be, but by rep six I got lazy and didn't follow through on the jerk (it was well high enough, I simply had to step forward). On the bright side, I've never failed a rep on the jerk portion and succeeded to knock another one out like I did today.   If not for that mental error, I would have had the seven reps easy. Either way, I'm still progressing.

Week 2 progress on c&j thus far:

Cycle 1 Week 2: 185x7
Cycle 2 Week 2: 190x7
Cycle 3 Week 2: 195x6
Cycle 4 Week 2: 200x7
Cycle 5: Week 2: 205x6 (virtually 205x7).

As you can see, the reps have stayed consistent with the increased weight every month. ~4 months and 20 lbs put on clean and jerk in the 6-7 rep range. Can't complain about that.

Goals for today:

160x3
180x3
205x3

Lifted:


160x3
180x3
205x6


Assistance work:

Weighted chin-ups (+25lbs), 41 reps in 5 sets: 10, 10, 10, 6, 5. Big improvement here over last time.
Weighted dips (+45lbs): 50 reps in 5 sets.

Video of final set below: