5/3/1 Program - Week 50, Day 1

30 August 2010

Weak as a kitten today. I definitely have to back-cycle the deadlift - the weight today was killing me and I barely locked it out at least once, and this is only the first week of the cycle.

I think my squat progress is absolutely killing my deadlift (leg drive was nowhere to be found and the lower back refused to get involved) and dragging my other lifts down too. Lost a bit of weight as well, which is not helping with the bench press. Not eating enough either. I'll move the weight down a bit and see how it goes from there.

Bench press:

Warmup 2 sets
210 lbs x 5
240 lbs x 5
270 lbs x 7 reps (cramped up terribly at around rep 6 and barely made 7)

Deadlift:

Warmup 2 sets
285 lbs x 5
330 lbs x 5 (this was already too hard)
375 lbs x 4 (weak... sauce)

Dips BW x 3 x 10 reps

Pullups BW 3 x 5 reps

A few sets on some push/pull machines, too tired to do anything else today. I need to rethink my strategy. Should cut down all non-lifting efforts, especially the resistance on my cable pulling days. Aerobic isos (flexing) have to go too, which is a pity as they are producing excellent results muscularity-wise. Argh.

Cable Training - Push Session

28 August 2010

Back press GGG x 6 reps, GYG x 4 reps

Front lateral raise RY x 10 reps

Behind-the-back lateral raise single yellow x 10 reps

Bicep curl RY x 10 reps

Archer pull RRR x 4 reps, ROR x 6 reps

Straight-arm front pulldown RRR x 10 reps

5/3/1 Program - Week 49, Day 3

27 August 2010

Hit the gym today for some back squatting and not much else, temperature moved up to 40 C (around 104 F) and the gym was a bit too hot to really enjoy training.

Back squat:

Warmup 3 sets - a mistake, I was pretty much spent by the time these were done
145 kgs (320 lbs) x 5
165 kgs (364 lbs) x 3
185 kgs (408 lbs) x 4 reps (pretty good)

Then decided WTH and tried 205 kgs (452 lbs), got a relatively solid single. I'll take it!

Finished off with some arm work and called it a day.

5/3/1 Program - Week 49, Day 2

25 August 2010

Clean&Press:

Warmup 2 sets
155 lbs x 5
175 lbs x 3
190 lbs x 10 reps (rest-paused the last few)

Then did some bent-over rows - worked up to 235 lbs x 5, pullups, arm and abdominal work. Quite a decent workout.

Aerobic Isometrics Update

Anyone reading this might wonder why I seem to have given up on aerobic isos. I haven't. In fact, I do them every day now, following a protocol slightly different from before.

Each muscle is worked in the position of maximum contraction (with as much relaxation of non-working muscles as possible). Breathing is done in short breaths and serves as a timer for the iso contractions. I strive to hold the muscle maximally contracted which is done by tensing it more and more with each breath, as I've noticed that actual effort tends to drop off the longer the contraction is held (although perceived effort remains the same). Each day I try to hold the position one breath longer than on the previous day.

The muscles are worked in sequence, and I usually do a full-body routine:

Trapezius - the position for this muscle is either the classical "bodybuilding pose" (arms extended in front of body, forcefully contract the traps until they stand out) or the overhead shrug position;

Latissimus dorsi - flex as in a bodybuilding "flared lats" pose;

Scapular shrug - contract scapulae as close together as possible and hold

Scapular spread - spread scapulae as far as possible (very useful exercise)

Pectoralis - cross arms in front of body forcefully, squeeze the pectorals as hard as possible

Serratus magnus - hands clasped behind head, contract serratus powerfully

Biceps - either in the position of a barbell bicep curl, or arms extended to sides, palms facing upward, curl the arms to shoulder

Triceps - force the extended arms as far back as possible

Abdominals - either abdominal vacuum (squeeze and hold), or abdominal crunch (while standing upright)

Lower back - one leg forward, lean on leg, extend the torso upward forcefully until you feel a strong contraction in the spinal erectors

Quadriceps - legs straight, heels close together, contract quads

Hamstrings - either one leg at a time standing up, or lying on the stomach both curl both legs simultaneously

Calves - calf raise

5/3/1 Program - Week 49, Day 1

23 August 2010

For some reason that squat session on Friday really destroyed me, legs and lower back were royally sore throughout the weekend and even today my deadlift performance was weak (grip and upper back felt strong, legs and lower back just weren't there).

Bench press:

Warmup 2 sets
235 lbs x 5
270 lbs x 3
300 lbs x 4 (didn't push, could've gotten a fifth)

So my bench press back-cycling is going well.

Deadlift:

Warmup 1 set
325 lbs x 5
365 lbs x 3
410 lbs x 1

Not worried about the single rep since my lower body wasn't really in it. I'll wait another cycle, then if I can't get more than two reps I'll do what I did for the presses.

Dips BW x 3 sets x 10

Pullups 3 sets x 5

Abdominal work with med ball

Cable Training - Push Session

21 August 2010

Back press GGG x 3, GYG x 7 reps (PR!)

Behind-the-back lateral raise - did these with a single yellow cable, 10 reps

Front lateral raise RR x 10 reps

Archer pull RRR x 3, ROR x 3, ORO x 4 reps

Bicep curl RY x 10 reps x 2 sets

5/3/1 Program - Week 48, Day 3

20 August 2010

Back squat:

Warmup 2 sets
130 kgs (285 lbs) x 5
155 kgs (342 lbs) x 3
175 kgs (386 lbs) x 6 reps

Didn't feel very strong today, legs were a bit wobbly.

Deep squat 120 kgs (265 lbs) x 8

Then dicked around doing various stuff:

Close-grip bench worked up to 120 kgs (265 lbs) x 2 reps with a dead stop in between

Pullups 2 sets

DB curls 3 sets

Cable Training - Pull Session

18 August 2010

Upper back was extremely sore from yesterday, so nothing spectacular - got the reps in and called it a day:

Front chest pull 3 yellows x 10 reps

Overhead downward pull YGY x 10 reps

5/3/1 Program - Week 48, Day 2

17 August 2010

Picking up where I left off (and boy did I leave off!):

Clean&Press:

Warmup 1 set dumbbells
145 lbs x 3
165 lbs x 3
180 lbs x 11 reps (okay)

Pullups 4 sets x 5 reps between the C&P sets

Then decided to do some useful assistance work that I usually leave out:

Bent-over row: from 180 lbs x 10 to 245 lbs x 5

Barbell skullcrushers x 3 sets
EZ bar bicep curls x 3 sets

Some rotator cuff work and some more sets for the old gunz. Plus added in an abdominal workout too.

Good things - my shoulder-upper back problem is all but gone now. Pretty happy with the workout considering the intensity of my 7-day layoff.

Bad things - none for now.

5/3/1 Program - Week 48, Day 1

9 August 2010

Bench press:

Warmup 2 sets
235 lbs x 3
270 lbs x 3
305 lbs x 2 reps

Stalled on the bench, will be back-tracking a bit like I did on the press. I don't see myself getting 320 for 2 in a week's time. It's been a good run though.

Deadlift:

Warmup 1 set
300 lbs x 3
345 lbs x 3
390 lbs x 5 reps

Deadlift still feels fine.

Then did some rehab stuff for the back and a few sets of dips:

HammerStrength rows 3 sets x 10 (progressively heavier)
Smith mahcine bent-over rows 3 sets x 10 (as above)
Dips BW x 3 sets x 12 reps

5/3/1 Program - Week 47, Day 3

6 August 2010

Back squat:

Warmup 3 sets
125 kgs (276 lbs) x 5
145 kgs (320 lbs) x 5
165 kgs (364 lbs) x 8 reps (legs felt weak)

Deep squat: worked up from 90 kgs (198 lbs) to 150 kgs (331 lbs) which is a PB.

Bent-over rows 5 sets x 10 reps with 70 kgs (154 lbs) - nice and strict, trying to eliminate a nagging sub-scapular pain.

EZ bar curls - worked up to a couple of heavy sets, then a set of cheat curls.

Hanging leg raises:

BW x 10
+ 1.25 (3 lbs) kgs x 2 sets x 8
+ 2 kgs (4.5 lbs) x 1 set x 6

5/3/1 Program - Week 47, Day 2

5 August 2010

Clean&Press:

Warmup 1 set
135 lbs x 5
150 lbs x 5
170 lbs x 12

In the afternoon - quick cable session:

Back press GYG x 10 reps

Front lateral raise RY x 10 reps

Cable Training - Pull Session

3 August 2010

Front chest pull YYY x 10 reps, YGY is still far off

Overhead downward pull YGY x 10 reps, several attempts at GYG

Straight-arm front pulldown RRR x 10 reps

5/3/1 Program - Week 47, Day 1

2 August 2010

Hot as hell today, was sweating my socks off before I even went to the gym.

Bench press:

Warmup 1 set
215 lbs x 5
250 lbs x 5
285 lbs x 6 reps (same as last time)

Deadlift:

Warmup 1 set
280 lbs x 5
325 lbs x 5
365 lbs x 9 reps (not much improvement here either)

Dips:

BW x 10
+45 lbs x 8
+70 lbs x 5
+80 lbs x 4
+90 lbs x 4