5/3/1: Wave 2 Week 3 Military Press

All Notation: Weight x Reps x Sets

Nautilus Nitro Laterals (115)(Adjusted Max: 125): 70x12x3

Hoist Military Press (139)(Adjusted Max: 135): 40x5, 55x5, 70x5, 85x3, 95x2, 105x5, 115x3, 130x3 (Rep Out Set).

Hoist Roc-It Pulldown (139)(Adjusted Max: 149): 85x12x3

Nautilus Nitro Close Grip Pulldown (145)(Adjusted Max: 155): 90x12x3

Deadlifts w/35s (305): 200x4x5. This represented 66% of my 1RM.

EZ-Bar Reverse Curls (70)(Adjusted Max: 75): 45x12x3

Warmup and Cooldown: Jacobs ladder, 15 minutes (30 seconds on, 30 seconds off)

Cardio & Stuff

First off, I' m finally below 240 at 239. F'in A!!! 229 is now my new target.

Some things after a week plus of having cardio back into my routine. The Metabolic Acceleration workout, however good an idea, is going to get put on the back burner for a while: as I thought might happen, my lower back recovery slowed down after using it. I could use the Jacob's Ladder, which wasn't too bad. My thought is to either stick with just using the Cybex ArcTrainer for almost all of my cardio and to build up my aerobic capacity, or to use a variant of Metabolic Acceleration that uses a bodyweight complex since the Army PFT stuff I'm doing on off-days can be worked into that.

Today's Workout:

Assised Wide Grip Pullups (Light/monster Mini Band): 3 sets of 5
Assised Close Grip Chinups (Light/monster Mini Band): 3 sets of 5
Assisted Wide Neutral Grip Chinups (Light/monster Mini Band): 3 sets of 5. Felt good to give these a try. Am thinking of using these for all lat work.

Pushups/Decline Situps: 4 sets of 30 seconds

Cybex ArcTrainer: Interval Program, Level 4, 30 minutes.

Hoist Roc-It Leg Curls: worked up to a 165x5, to make up for yesterday.

5/3/1: Wave 2 Week 2 Squat

12" SSB Close Stance Squat (295)(Adjusted Max 280): 85x5, 115x5, 145x5, 175x3, 205x2, 225x3, 240x3, 255x3 (Rep Out Set). I couldn't get the target 5 reps on the last set so I stuck with the minimum. Not with the SSB.

GHR: 1 set for 1 rep. At this point I was beat down. Have I really gotten this weak on this movement? Have I really let the GHR go to seed for me?

Ah, fuck it!!!

5/3/1: Wave 2 Week 2 Bench Press

All Notation: Weight x Reps x Sets

Dead Benches (195) (clustered, 15 seconds between reps): 85x3, 105x3, 125x3, 145x3x5. Done at 75% 1RM.

3-Board Press (264.5 Projected Max)(Adjusted Max 247.5): 200x3, 210x3, 225x5 (Rep Out Set). 3-Board or not, the last set was hard. I will have to do more wrist intensive forearm work as I had to focus on keeping them straight just to do this. It was expected, I've never benched 225 for this length of time before.

T-Bar Row (155)(Adjusted Max 150): 45x5, 60x5, 75x5, 90x3, 105x2, 120x3, 130x3, 135x5(Rep Out Set)

Rack Pulls 2" Below The Knees (345): 225x4x5, Done at 65% of 1RM.

Biceps Curls (100)(Adjusted Max 105): 95x3x6.

Warmup and Cooldown: Cybex ArcTrainer Elliptical, Interval Program, Level 4, 15 minutes.

5/3/1: Wave 2 Week 2 Deadlift

All N0tation: Weight x Reps x Sets

Hoist Roc-It Seated Leg Curls (193): 145x8x4

Arched Back GM (Straight Bar)(215 max)(205 adjusted max): 65x5, 85x5, 105x5, 125x3, 145x2, 165x3, 175x3, 185x5 (Rep Out Set).

Hoist Leg Press (741 max)(677 adjusted max): 205x5, 275x5, 340x5, 410x3, 480x2, 545x3, 580x3, 615x5 (Rep Out Set). I moved my feet out a little wider, and this made the movement harder for me. Just what I needed.

Seated Calf Raises (70): 45x10x4

Nautilus Ab Crunch Machine: 5 sets to failure with 65 pounds.

Warmup: Cybex ArcTrainer Elliptical, Interval Program, Level 4, 15 minutes

Cooldown: 1 hour of basketball

Metabolic Acceleration

Tried a variation of an aerobics method devised by Alwyn Cosgrove and used in an article called The Last 10 Pounds. Since I decided to give this a go at the last minute, I didn't follow the timing exactly. And because I'm doing a lot of heavy lifting, I shrank the complex down. Even then, the Metabolic Acceleration setup was still tough for me. No matter, I got it done.

A.) Complex (100 pounds x 1 rep each movement, 15 minutes with 30-45 second rest periods between sets): Deadlift, Barbell Row, Hang Clean, Push Press, Back Squat.

B.) Intervals (Jacob's Ladder): 15 Minutes, 30 seconds on, 30 seconds Off.

C.) Steady State: Cybex ArcTrainer, Level 4 Cardio, 15 minutes

d.) Army PFT Pusups/Situp: 4 sets of 30 seconds each.

5/3/1: Wave 2 Week 2 Military Press

All Notation: Weight x Reps x Sets

Nautilus Nitro Laterals (115)(Adjusted Max: 125): 50x25x2

Hoist Military Press (139)(Adjusted Max: 135): 40x5, 55x5, 70x5, 85x3, 95x2, 110x3, 115x3, 125x5 (Rep Out Set).

Hoist Roc-It Pulldown (139)(Adjusted Max: 149): 60x25x2

Nautilus Nitro Close Grip Pulldown (145)(Adjusted Max: 155): 65x25x2

Deadlifts w/35s (305): 185x4x5. This represented 60% of my 1RM.

EZ-Bar Reverse Curls (70)(Adjusted Max: 75): 30x25x2

Warmup and Cooldown: Cybex ArcTrainer Elliptical, Interval Program, Level 4, 20 minutes.

Since I did not do yesterday's aerobic day (son had a basketball game at 5PM), I increased both the time and level on the aerobic work today. The high rep work was a bit of a grind and made the aerobics at the end harder. Most of the time, I could do 25 reps straight on the first set (except on the Nautilus Laterals) but the second set was half followed by spurts of a few reps until I hit 25.

5/3/1: Wave 2 Week 1 Squat

12" SSB Close Stance Squat (295)(Adjusted Max 280): 85x5, 115x5, 145x5, 175x3, 205x2, 210x5, 225x5, 245x5. After 3 straight squat sessions done balls to the wall, and still recovering from Friday's leg session, I just did the minimum required. I'm just gonna stick to the program.

5/3/1: Wave 2 Week 1 Bench Press

All Notation: Weight x Reps x Sets

Dead Benches (195) (clustered, 15 seconds between reps): 75x3, 95x3, 115x3, 135x3x6. Done at 70% 1RM. I took off the chains so as to regain my speed back and will get back to adding 5% per week until I hit 95% on week 6. After that, I will add 10 pounds to my max, add the chains, and begin again from 70% 1RM.

3-Board Press (264.5 Projected Max)(Adjusted Max 247.5): 190x5, 200x5, 210x7 (Rep Out Set).

T-Bar Row (155)(Adjusted Max 150): 45x5, 60x5, 75x5, 90x3, 105x2, 115x5, 120x5, 130x7(Rep Out Set)

Rack Pulls 2" Below The Knees (345): 215x4x5, Done at 62% of 1RM.

Biceps Curls (100)(Adjusted Max 105): 90x6x4, 90x5. The goal was 5 sets of 6 but I ran out of steam on the last set.

Warmup and Cooldown: Cybex ArcTrainer Elliptical, Interval Program, Level 3, 15 minutes.

I usually have to get up at 8:30 in the morning to get my son to basketball practice at 9AM. So while he did not have practice today, I decided to use that time to do a workout. My next Navy PRT (Physical Readiness Test) is on April 2/3 and the 1st was supposed to be the last workout of that week. So I did this workout ahead of time so I could get more rest that week in April. BTW, my weight is down to 242 pounds from 244 so I'm starting to creep downward again. Hurrah!!!

5/3/1: Wave 2 Week 1 Deadlift

Hoist Roc-It Seated Leg Curls (193): 120x10x4

Arched Back GM (Straight Bar)(215 max)(205 adjusted max): 65x5, 85x5, 105x5, 125x3, 145x2, 155x5, 165x5, 175x7 (Rep Out Set).

Hoist Leg Press (741 max)(677 adjusted max): 205x5, 275x5, 340x5, 410x3, 480x2, 510x5, 545x5, 580x7 (Rep Out Set).

Seated Calf Raises (70): 55x8x5

PRT Training Week 1 Day 2: Pushups and Decline Situps for 3 sets of 30 seconds each

Warmup and Cooldown: Cybex ArcTrainer Elliptical, Interval Program, Level 3, 15 minutes.

Aerobics

Cybex ArcTrainer Elliptical: Interval Program, Level 3, 30 minutes. You just don't know how I have been racking my brain trying to figure out what I would do aerobically to start dropping my bodyweight/bodyfat. I've thought of complexes, but I already do a lot of lifting (including deadlifting twice a week), so I was not keen on that. Aerobics in the morning? Nope, too much of a bear in the morning. After yesterday's warmups on this machine, I had my answer. 10 minutes and I realized that I was in pretty sad aerobic shape, and that level 3 on this machine was more challenging than level 3 on a Precor or LifeFitness elliptical trainer. I'll keep the time at 30 minutes but raise the level every week or so. For now, I want to minimize my running for a while.

My other answer came from the physical fitness test manual the Army uses. Actually, a 3-month program printed out in calendar form. Here is the link for both. Today was supposed to be 20-30 minutes slow run, and 3 sets of 30 seconds each for pushups and situps.

http://www.hooah4health.com/4you/APFT_Calendar.pdf

http://www.hooah4health.com/4you/apft_two.htm

5/3/1: Wave 2 Week 1 Military Press

All Notation: Weight x Reps x Sets

Nautilus Nitro Laterals (115)(Adjusted Max: 125): 115x3x6

Hoist Military Press (139)(Adjusted Max: 135): 40x5, 55x5, 70x5, 85x3, 95x2, 105x5, 110x5, 115x7 (Rep Out Set).

Hoist Roc-It Pulldown (139)(Adjusted Max: 149): 135x3x6

Nautilus Nitro Close Grip Pulldown (145)(Adjusted Max: 155): 140x3x6

Deadlifts w/35s (305): 215x4x5. This represented 70% of my 1RM.

EZ-Bar Reverse Curls (70)(Adjusted Max: 75): 70x3x6

Warmup and Cooldown: Cybex ArcTrainer Elliptical, Interval Program, Level 3, 15 minutes. On my weight days, this will be my 30 minutes of aerobics. On off days, I will do the 30 minutes in one shot.

5/3/1: Week 3 Squat

It has been tough trying to keep a workout schedule with X-mas stuff going on. That, and I'm trying to fight off a lazy streak. I should have gotten squats done last week. So today, I just worked up to a max after the main work, and tested on the dead benches with no chain. Workoout took me about an hour.

All notation: weight x reps x sets

Dead Benches (195): 55x1, 75x1, 95x1, 115x1, 135x1, 155x1, 175x1, 195x1. Considering where I started from on October, a 20-pound PR is nothing to sneeze at. The next wave will be done without chains, because I was starting to lose speed (used chains too long), and I will start increasing each wave in smaller increments and maybe even start incorporating bands.

12" SSB Close Stance Squat (295)(Adjusted Max 270): 85x5, 115x5, 145x5, 175x3, 205x2, 235x5, 265x3, 295x1, 315x0. Decided to be ambitious. 295 was clean with a pause at the bottom: in retrospect, 305 might have been a better choice and barely so. Even after 4 minutes rest, 315 went down smoothly but I could barely budge it out of the bottom.

5/3/1: Week 3 Bench Press

Dead Benches w/1-Pr Chains (185) (clustered, 30 seconds between reps): 75x3, 95x3, 115x3, 135x3, 155x2, 175x2x4

1-Board Press (230)(Adjusted Max 215): 165x5,185x3, 205x4 (Rep Out Set). I managed to eke out a 5th rep but after the spotter said he helped me a bit, I refused to count it.

T-Bar Row (155)(Adjusted Max 140): 45x5, 60x5, 70x5, 85x3, 100x2, 105x5, 120x3, 135x3 (Rep Out Set)

Rack Pulls 2" Below The Knees (345): 185x5x5. Done at 53% of 1RM.

Biceps Curls (100): 60x10x4

Between being sick with a bad cold and not being motivated, today's workout almost didn't happen. So I did this workout at the base gym, so as not to be tempted to nap it off or blow it off.

Next week begins week one of wave 2.

5/3/1: Week 3 Deadlift

Hoist Roc-It Seated Leg Curls (193): 100x15x3

Arched Back GM (Straight Bar)(215 max)(195 adjusted max): 60x5, 80x5, 100x5, 120x3, 140x2, 150x5, 170x3, 190x3 (Rep Out Set).

Hoist Leg Press (741 max)(667 adjusted max): 205x5, 270x5, 335x5, 405x3, 470x2, 505x5, 570x3, 640x3 (Rep Out Set).

Seated Calf Raises: 45x10x4

Superset:
Lying Leg Thrusts: 12, 10, 9, 7, 6 reps
Assisted Decline Situps: 12, 10, 9, 7, 6 reps

5/3/1: Week 3 Military Press

All Notation: Weight x Reps x Sets

Nautilus Nitro Laterals (115): 70x10x4

Hoist Military Press (139)(Adjusted Max: 130): 40x5, 55x5, 65x5, 80x3, 95x2, 105x5, 115x3, 125x3 (Rep Out Set).

Hoist Roc-It Pulldown (139): 70x15x3

Nautilus Nitro Close Grip Pulldown (145): 75x15x3

Deadlifts w/35s (305): 200x4x5. This represented 66% of my 1RM.

EZ-Bar Reverse Curls (70): 60x5x5

5/3/1: Week 2 Squat

12" SSB Close Stance Box Squat: 90x3, 120x3, 150x3, 180x3, 210x3, 240x3, 285x3. Was in line for a while for a haircut, and had a lot of errands to run and dinner to cook so this was all I had time for. Since I didn't get it done last week, I felt like going for a 3-rep max. 285 was good for the 3RM even with a pause at the bottom. It didn't feel heavy when I racked it and went up smoother and faster than the 275 triple I had just over a week ago with the straight bar, so the arched back good mornings and leg presses may be paying off dividends.

5/3/1: Week 2 Bench Press

Dead Benches w/1-Pr Chains (185) (clustered, 20 seconds between reps): 75x3, 95x3, 115x3, 135x3, 160x3x4

1-Board Press (230)(Adjusted Max 215): 175x3, 185x3, 195x5 (Rep Out Set)

T-Bar Row (155)(Adjusted Max 140): 45x5, 60x5, 70x5, 85x3, 100x2, 115x3, 120x3, 130x5 (Rep Out Set)

Rack Pulls 2" Below The Knees (345): 225x4x5 Done at 65% of 1RM.

Biceps Curls (100): 50x15x3

5/3/1: Week 2 Deadlift

Hoist Roc-It Seated Leg Curls (193): worked up to a 167 lbs 6RM, or 193 pounds calculated. Will test on Nautilus leg curls next week, see which one gives me the better feel.

Arched Back GM (Straight Bar)(215 max)(195 adjusted max): 60x5, 80x5, 100x5, 120x3, 140x2, 155x3, 165x3, 175x5 (Rep Out Set). Since I was at the gym on base, could not use the SSB.

Hoist Leg Press (741 max)(667 adjusted max): 205x5, 270x5, 335x5, 405x3, 470x2, 540x3, 570x3, 605x5 (Rep Out Set).

Seated Calf Raises: 35x15x3

Superset:
Lying Leg Thrusts: 11, 9, 7, 5, 5 reps
Assisted Decline Situps: 11, 9, 7, 5, 5 reps

Did this workout today, got off early because we got hit by a bad snowstorm the day before along with high winds and low temps. Was more concerned with getting home yesterday than the gym.

5/3/1: Week 2 Military Press

All Notation: Weight x Reps x Sets

Nautilus Nitro Laterals (115): 60x15x3

Hoist Military Press (139)(Adjusted Max: 130): 40x5, 55x5, 65x5, 80x3, 95x2, 105x3, 115x3, 120x5 (Rep Out Set).

Hoist Roc-It Pulldown (139): 120x5x5

Nautilus Nitro Close Grip Pulldown (145): 125x5x5

Deadlifts w/35s (305): 185x4x5. This represented 60% of my 1RM.

EZ-Bar Reverse Curls (70): 35x15x3

5/3/1: Week 1 Squat

12" Close Stance Box Squat (Test): 95x5, 125x5, 155x5, 185x5, 215x5, 245x5, 275x3 (3RM). This calculates to a 295 max. Funny, I could have just made this round 2 of 5/3/1 from a month or so before and started from the same place. Oh well.

Superset:
Lying Leg Lifts: 10, 8, 6, 4, 3 reps
Assisted Decline Situps (Average Bands): 10, 8, 6, 4, 3 reps.

5/3/1: Week 1 Bench Press

Dead Benches w/1-Pr Chains (185) (clustered, 15 seconds between reps): 75x3, 95x3, 115x3, 135x3x5.

1-Board Press (230)(Adjusted Max 215): 165x5, 175x5, 185x6 (Rep Out Set)

T-Bar Row (155)(Adjusted Max 140): 45x5, 60x5, 70x5, 85x3, 100x2, 105x5, 115x5, 120x7 (Rep Out Set)

Rack Pulls 2" Below The Knees (345): 215x4x5. Done at 62% of 1RM. Smooth.

Biceps Curls (100): 85x5x5

5/3/1: Week 1 Deadlift

SSB Arched Back GM (210): Bar x 5, 100x5, 120x5, 140x5, 160x5, 180x5, 200x3 (3RM). I was going to use the straight bar but have had good experience using the SSB for this: it really helped me out of the hole in the squat. Since my last test was with a straight bar, I tested with this. 200x3 equates to about a 210 single.

Hoist Leg Press (741)(Adjusted Max 667): 200x5, 265x5, 330x5, 395x3, 460x2, 500x5, 530x5, 565x7 (Rep Out Set)

Assisted GHR (Light Band): 5 sets of 8.

5/3/1: Week 1 Military Press

It was a busy weekend. I failed Navy PRT for the first time in years (I'll explain later) but I still ran it. The day before that, I played a racquetball court version of soccer. So I PTd a lot.

I started 5/3/1/ again proper yesterday. I will be doing the 3 days a week thing, to allow me to use the other 4 days for conditioning. So when you see me write "week" it really is 4 workouts every 8 days.

I wanted to focus more on my squats, so I took the deadlift day out. Actually, I replaced it with the arched back good morning: I feel that if I'm going to try to start squatting bigger that I need to bring up my erector strength more and this movement does it better than the deadlift. Since, however, I did not want to lose my DL, I'm using deficit deadlifts and rack pulls as trap movements on upper body days: I just train them submaximally, and focus more on form rather than PRs, so as to not overtrain.

The notation on my logs will still be weight x reps x sets. But I will start putting parentheses to indicate the max I'm basing my calculations on. If it is the main 5/3/1 movement, there will be another period for the adjusted max. This would make my blog easier to follow.

Nautilus Laterals (115). From 40 pounds, I worked up to a 5RM in 15 pound increments. I hit 100x5, computed that out to a 115 max.

Hoist Military Press (139)(Adjusted Max: 130): 40x5, 55x5, 65x5, 80x3, 95x2, 100x5, 105x5, 115x6 (Rep Out Set)

Hoist Roc-It Pulldown (139): 85x10x4

Nautilus Nitro Close Grip Pulldown (145): 85x10x4

Deadlifts w/35s (305): 210x4x5. This represented 69% of my 1RM. The reps were really smooth and my lower back didn't feel tired much afterwards. I'm using the Prilepin Cycle from Kris Lindqvist's Tsampa.org site, percentages reduced by 20%, optimal total reps on the worksets between 20 and 25.

EZ-Bar Reverse Curls (70): 40x10x4

You Know What this Was

Today I tested on the Incline Bench Press, my goal being to smash last week's 225 PR. After last week's max and Sunday's workout and Monday's max, I should have known what was coming.

I couldn't do it.

The weight felt heavy, even in the beginning. 185 pounds moved slow, slow enough to make me call it quits. I'm satisfied with this past week of work. Time to get my workout restarted.

Some Random Workout

T-Bar Rows: 50x5, 65x5, 80x5, 95x3, 110x2, 125x3, 140x4

Flat Bench Press: 145x1, 165x1, 185x1, 205x1, 225x1, 235x1.  It started with me messing around between my son's workout.  I kept on because every rep felt light and quick, even the 225.  235 was a little tougher but I got that, too.  

Bench and Test

Dead Benches w/1-pr chains (clustered, 30 seconds between reps): 85x3, 105x3, 125x3, 145x2, 165x2x4.

2-Board Press: 185x5, 205x3, 225x4 (Rep Out Set).

12" Close Stance Box Squat: 135x5, 165x5, 195x5, 225x3, 255x2, 275x2 (2RM). Good for about a 285 single.

Test & a New PR

Sumo Deadlift: 135x3, 165x3, 195x3, 225x3, 255x3, 285x3, 315x1. Not the best that it has been, but I can work with it. Am trying to adjust my workout. Don't know how just yet, but I will think of something.

Incline Bench Press: 85x5, 105x5, 125x5, 145x3, 165x2, 185x1, 205x1, 225x1 (PR). 205 went up so clean that I decided to go for the 5-pound PR. So I had someone from work spot me and give me a handoff. I launched it quick and hit my sticking point but just kept pushing until it moved again. I think I could now say that the dead benches with the chains are gold. Or, I could just show the numbers:

1.) September 20: Incline Bench 195x3 (about 206-210 calculated max)
2.) October 5: started doing the dead bench presses w/1-pr of chains
3.) October 13: Incline Bench 220x1
4.) October 28: Incline Bench 225x1

EZ Bar Curls: 80x5x4

I have makeup Navy PRT next weekend so I probably won't go for it. But if I do, I will probably do another dead bench workout (maybe Saturday) and do a test on Wednesday on Inclines with 230. I don't have doubts that it works but if I nail this then I will be absolutely convinced.

Shoulders

Sunday:

Dead Benches w/1-pr chains (clustered, 25 seconds between reps): 80x3, 100x3, 120x3, 140x2, 160x2x5.

Monday:
Hoist Roc-It Shoulder Presses: Worked up to 126x4. If I decide to go with this movement for a while, will do 90% of the calculated max and 5/3/1 it.

Hoist Roc-It Lat Pulldowns: 86x10x4

Hoist Assisted Pullups: 85x10x4

Pushups w/Feet Raised 4": 17, 14, 11, 11 reps

Superset:
DB Shrugs: 50x10x3
Reverse Curls: 60x4x3

ME Bench

Incline Bench Press: 65x5, 85x5, 105x5, 125x3, 145x2, 165x3, 175x3, 185x3 (Rep Out Set). Not really a rep out set. My upper body was tired, at the highest weights I could barely hold it and I had no pop when I pressed it. If I had to take a guess, Jacob's Ladder tired my upper body out the day before.

Nautilus Nitro Close Grip Pulldown: Worked up to a 140 double. May stick to movements closer to chins. This did not feel natural at all.

Hoist Assisted Dips (Weight shown is after assistance): 124.5 x 15 x 3

Behind The Back Shrug: 85x15x3

EZ Bar Curls: 70x7x3, 70x6

Played basketball for an hour.

ME Squat/DL

Tuesday evening: Elliptical, 30 minutes, level 7 hill profile.

Today:
I had just dropped my son off at driver's ed and felt that I would rather drive fast to get to the base and work out than drive 15 minutes to home, rush a workout, get him, and do aerobics later. Since I didn't have the sled, I used the Jacob's Ladder as a finisher. This workout turned out to be pretty good for me.

Arched Back Good Morning: 45x8, 65x5, 85x5, 105x5, 125x3, 145x2, 165x3, 185x3, 205x3, 225x1. The 205 triple was really clean and the 225 less so: I almost lost my arch and I almost descended into a squat at the bottom and had to right myself fast. So if I had to use this as an accessory movement, I would compute the numbers based on the triple (about 217-220 pounds).

Hoist Leg Press: 210x10, 280x8, 350x6, 420x4, 490x3, 560x3, 630x3, 700x3 (3RM)

Superset:
Lying Leg Raises: 14, 10, 8, 6 reps
Assisted Situps on a Slant Board (Light Bands): 10, 8, 6, 4 reps.

Finisher:
Jacob's Ladder: 18 minutes (30 seconds on, 30 seconds off)

DE Bench Press

All Notation: Weight x Reps x Sets

Dead Benches w/1-pr chains (clustered, 20 seconds between reps): 75x3, 95x3, 115x3, 135x3, 150x3x4

2-Board Bench Press: 175x3, 185x3, 195x7 (Rep Out Set). Expected 5 reps tops at 195, did not see 7 coming.

T-Bar Rows: 45x5, 60x5, 75x5, 90x3, 105x2, 115x3, 120x3, 125x5 (Rep Out Set)

DB Shrugs: 50x9x4

EZ-Bar Reverse Curls: 50x7x4

Heavy Bag Work for 30 minutes

DE Squat

Banded Jumps (Light Bands): 5 sets of 3. Choked a band around the left and right sides of a power rack and put my weight belt through it, then put the belt on really tight. I then jumped as high as I could. Since I'm trying to get conditioned/be less of a fat ass, I'm gonna be doing more and having a bar on my back too much was gonna be taxing. I wasn't keen on doing singles on deadlifts, either, but deficit deads are just like speed deads but better. So there!

Deadlifts w/35s: 115x5, 135x5, 155x5, 175x3, 195x2, 205x5, 220x5, 230x7 (Rep Out Set)

Backwards Sled Drags (Includes Sled Weight): 115 pounds for 6 trips of 40+ yards

Lying Leg Raises: 4 sets of 13, 9, 8, 7 reps

Assisted Situps (Light Bands): 4 sets of 20, 15, 11, 8 reps

Incline Bench Press PR

Incline bench Press: 60x5, 80x5, 100x5, 120x3, 140x2, 160x1, 180x1, 200x1, 220x1 (PR), 170x5, 160x5, 150x5. The original intention was to do the 5 part of 5/3/1 based on a 210 max. But I havent done inclines in 2 weeks and was curious, and all my reps were flying. I was jumping up and down on the inside, because I have never inclined over 210. It's too early to call but I think the dead benches may be helping here, too, because even with a slight pause I'm getting better movement out of the bottom. To keep with the original intention, I did the 5 part at the end and dropped the triceps accessory movement.

Hoist Roc-It Lat Pulldown: 86x10x4

Hoist Assisted Neutral Grip Chinup (weight shown is after assistance deducted): 84x10x4

Behind the Back Shrug: 105x10x3

EZ Bar Curls: 70x6x3

12 minutes on Jacob's Ladder, 30 seconds on and 30 seconds off. Think of a Versaclimber fused with a Stairclimber, but with a ladder. 30 seconds on was about all I could handle at a stretch, partly because of the leg burn.

Lower Body Workout

12" Close Stance Box Squat: 80x5, 105x5, 130x5, 160x3, 185x2, 195x5, 210x5, 225x8 (Rep Out Set)

Forward Sled Drags: 80 pounds for 6 trips of 40+ yards

Assisted GHR (Light Bands): 5 sets of 8

Lying Leg Raises: 4 sets of 15

Assised Situps (Light Bands): 23, 15, 11, and 8 reps

Mowed the lawn;)

Upper Body Work

Dead Benches w/1-pr chains (clustered, 15 seconds between reps): 75x3, 95x3, 115x3, 140x3x5

2-Board Bench Press: 165x5, 175x5, 185x7 (Rep Out Set)

Barbell Rows: 45x5, 55x5, 65x5, 75x3, 90x2, 95x5, 100x5, 110x7 (Rep Out Set)

Assisted Chinups (Average Band): 5 sets of 5

Barbell Push Press: 95x10, 8, 6, 5, 4 reps.

Barbell Reverse Curls: 40x10x4

Heavy Bag Work for 30 minutes

Test: Deadlifts w/35-Pound Plates

Deadlifts w/35-Pound Plates: 115x3, 150x3, 185x3, 220x3, 255x3, 290x2 (2RM). Weird, 255x3 went up smooth and I felt like I had a good amount left in me but at 290, I felt like I had run out of steam.

Assisted Dips (Light Band): 1 set of 8 for every deadlift set, supersetted.

Interval program on a treadmill for 30 minutes.

Aerobics

45 minutes on the elliptical.

Week 3: DE Bench

Since I had a week off to rest up for my Navy PRT (that will get it's own blog post), I restarted week 3. I also decided to experiment with a new way to try and improve my bench press.

1.) It started with this article http://articles.elitefts.com/articles/training-articles/bring-your-bench-press-alive-with-the-dead-bench/

2.) I then decided to test what my dead bench was using singles: 185 was a horrible 1RM (took some body english) and 175 hard but clean with very good form. That's a 40-50 pound difference. So while I may not have enough speed yet out of the bottom to increase my bench, I obviously need more strength at the bottom.

3.) Since I knew that just doing singles would decrease my training volume/density and hurt my overall bench, I thought clusters might help. I found this article snippet from Christian Thibaudeau that hit the spot:

Auto-Regulatory Clustering

Clustering refers to the rest-pause method: you use a heavy load and do single reps with short rest intervals. This allows you to do a lot of reps with a near maximal load while still having a high training density. I like to use auto-regulatory clusters, meaning that I never have a set number of reps to complete, rather I let the completion of each rep dictate if I continue or not.

I’ll stop a set of cluster reps when I can no longer lift the weight fast enough (or smoothly enough). You can use a stopwatch and have a partner time the overcoming portion of the lift or go by feel; it doesn’t make much of a difference in most cases. This table will give you a time target to shoot for:

Load (Test 1 RM for that particular lift)
Rest between reps
Overcoming time threshold
Target number of total reps

90-95%
30 seconds
1.2 seconds
5-8

85-90%
25 seconds
1 second
7-10

80-85%
20 seconds
0.8 second
9-12

75-80%
15 seconds
0.6 second
11-15

4.) I also didn't want a new sticking point to develop from the bottom end work. If you notice from my last few speed workouts, I've been doing 3x3 with boards after the speed sets. So I'll do this with 2-board benches for a a few weeks since that's usually my transition point from the launch and what I can triple on the two board, I can single on the regular bench.

5.) So yesterday's workout looked like this (all notation: weight x reps x sets). Note that the dead benches are about the same weight as the speed work here, done at 75% of 175. I will add 5% a week to the worksets. During the rest part of the cluster, I take my hands off the bar and take them out of the bottom position to relax so that there is no stretch component:

Dead Benches w/1-pr chains (clustered, 15 seconds between reps): 75x3, 95x3, 115x3, 130x3x5

2-Board Bench Press: 135x3, 160x3, 185x3

Barbell Rows: 45x5, 60x5, 70x5, 85x3, 95x2, 105x5, 115x5, 120x5

Barbell Push Press: 95x10, 8, 6, 5, 4 reps. Had little bottom end as the sets went on.

Barbell Reverse Curls: 45x8x4

Week 3: DE Bench Press

All Notation: Weight x Reps x Sets. Workout done at the gym on Naval Submarine Base Bangor, WA.

Flat Bench Press w/40 pounds of chain: 75x3, 95x3, 115x3, 135x3x8, 160x2, 180x1

4-Board Press: 185x3, 210x3, 235x3. Compared to the second set, the third one was cleaner and faster. Didn't even need the spotter beyond making sure I didn't drop the bar on myself (I was not in a rack). Probably should have gone for a bigger triple but no harm no foul.

T-Bar Row (1RM test): 50x5, 65x5, 80x5, 95x3, 110x2, 125x1, 140x1, 155x1 (1RM - gradually got it all the way to the top and could not pull the second one beyond the halfway point), 170x0 (stalled halfway up and i kept pulling trying to see if I could bust the sticking point but no dice)

Hoist Roc-It Shoulder Presses (Neutral Grip): 76x10x5

Had a barbecue to cook up, so I bailed.

Week 2: DE Squat/DL

All Notation: Weight x Reps x Sets

Parallel Box Squat w/80 pounds of Chain: 95x2, 125x2, 160x2, 190x2x10

Speed Deadlifts: 245x1x10

Week 2: ME Bench

All Notation: Weight x Reps x Sets

Incline Bench Press: 75x5, 95x5, 115x5, 135x5, 155x5, 175x5, 195x3 (3RM)

Assisted Pullups (Light/Monster Mini Bands): 6 sets of 5

3-Way Shoulder Raises: 3x20x4

Superset:
DB Elbows Out Extensions: 20x10x4
DB Preacher Curls: 20x10x4

Week 2: ME Squat/Deadlift

12" SSB Close Stance Box Squats (Touch&Go): Bar x 3, 110x3, 140x3, 170x3, 200x3, 230x3, 260x3 (3RM)

Assisted Glute Ham Raises (Light Bands): 5 sets of 7

BWT Cossack Squats: 5 sets of 5.

Tri-Set (Done with a light band hooked up to a Strength Bar):
Band Landmines: 4 sets of 3 (Weak, but my abs need serious work)
Band Pullthroughs: 4 sets of 3
Planks: 4 sets of 30 seconds (I shook after 15 seconds)

The week before at drill I did a workout with one of my shipmates: we agreed I would do a superset of his creation, and he would do one of mine:

First Superset:
Incline Bench Press: 3 sets of 10+ reps
Pushups: 3 sets to failure

Second Superset:
Deadlifts: 3 sets of 155 to failure
Split Squats w/Front Foot Elevated: 3 sets to failure

The last superset crushed us, and I spent almost a week with abs so sore that I had trouble getting off of a couch. And it wasn't a bad pain that would make me worry, just a really deep soreness. And I think it was the pushups, after my chest was already gone from the first movement, that did it. Enough to think that situps alone would not be the ab solution I needed.

And this workout handed my ass to me, abs wise.

Test: Flat Bench Press

Flat Bench Press: 75x3, 95x3, 115x3, 135x3, 155x2, 175x1, 195x1, 215x1, 225x1 (1RM).

This should have been a leg day for me. It's been hectic with my son now taking lessons for his driving lessons and all. But I've been waffling yet again on programs, whether to do what I'm currently doing or go back to 5/3/1 or WSFSB III. And, silly me, at the crux of my indecisiveness is my fear of not gaining much in the bench press which . . . .

1.) Is unfounded, because this program once upped it and
2.) Though my 3RM on the 2-board press was 230 a few months ago, I never tried to prove it with the real thing with my usual grip.

With this test, I will shut up now and make this work. What was once slow reps when I was training before was now crisp, even at 215. I had more pop out of the bottom, and more carry through from my usual sticking point, so the previous 2-board work had just about done its job. For the 225, I had enough pop to get it moving before it slowed down maybe 4 inches from the top. More of the higher board stuff needed, could use a little more out of the bottom but now I feel as if I just need to be more patient.

Week 2: DE Bench

Flat Bench Press w/1 pair chains: 75x3, 95x3, 115x3, 135x3x8, 165x2. Same as last week plus a set of 2 at 70% 1RM.

4-Board Press: 165x3, 190x3, 215x3

Barbell Rows: worked up to a 150 triple

Band Pull Aparts: 4 sets of 5

Military Press: 95x10x4

Band Pushdowns (Light Bands): 4 sets of 9

Reverse Curls: 45x8x4

Week 1: EliteFTS Beginners Manual

Today, I completed the first week of the EliteFTS Beginners Manual template. Took a few weeks for me to get it going, though. I was experimenting with my lifts and was trying to decide between doing 5/3/1 or Built Like a Badass. But I've felt for a while that I had no more pop in any of my lifts, and I wanted to do different lifts for a change.

September 01: DE Bench Press (Weight x Reps x Sets)
Dynamic Bench Press w/1 pair Chains: 75x3, 95x3, 115x3 135x3x8
4-Board Bench Press: 135x3, 160x3, 185x3
Superset:
EZ Bar Push Press: 95x10x3
Underhand Barbell Rows: 135x5x3
Superset:
Triceps Pushdowns (Light Bands): 4 sets of 8
Reverse Curls: 45x8x4

September 02: ME Squat/Deadlift (Weight x Reps x Sets)
12" Close Stance Box Squats (Touch&Go): 95x5, 125x5, 155x5, 185x5, 215x5, 245x5 (5RM), 265x1 (I started getting the shakes on the second rep and stopped).
Superset:
Assisted Glute Ham Raises (5 sets of 5)
BWT Cossack Squats: 5 sets of 4. Felt I needed looser hips and more lateral strength. I so suck at these.

September 06: ME Bench Press (Weight x Reps x Sets):
Incline Bench Press: 75x5, 95x5, 115x5, 135x5, 155x5, 175x5 (5RM), 185x3.
Assisted Pullups (Light/Monster Mini Bands):5 sets of 5
3-Way Shoulder Raises: 3x20x3
Superset:
DB Elbows Out Extensions: 15x10x3
DB Preacher Curls: 15x10x3. Easy Stuff just to ease my arms back in.

September 07: DE Squat/Deadlift (Weight x Reps x Sets):
Parallel Box Squats w/2 Pairs Chains: 115x2, 145x2, 175x2x10
Conventional Deadlift: 225x1x10

Workout 20 of 20

Superset:
Rack Pulls 2" Below The Knees: 135x5, 175x5, 215x5, 255x3, 295x2, 305x5, 345x3, 385x1(Rep Out Set).
Assisted Dips (Light Band): 8 sets of 9

Workout 19 of 20

2-Board Bench Press: 85x5, 105x5, 125x5, 145x3, 165x2, 185x5, 205x3, 230x3 (Rep Out Set). The rule goes that whatever you can triple on the 2-Board, you should be able to single without. Now, I just have to buy into that. I hit my goals for the benches: the 210 in the close grip bench necessary to support tne 230 bench, and this. But after 5 weeks of no flat benching with my competition grip, I'm a little wary. The last 230 rep was a long push. With a week off that I could deload with, I'm hoping my right wrist heals up a bit and my work pays off.

Workout 18 of 20

Today's squat workout was the result of 3 things. I found out through a post on EliteFTS, and the resulting search on their Products page, that the SSB Yoke Bar I have is actually 80.5 pounds as opposed to 75, so I have actually been lifting 5 pounds more than I've been reporting (No, I'm not going to backblog it). I also went back to that week where I tripled 305, added the 5 pounds, and calculated a max of around 330 pounds. Lastly, I wanted to really test myself instead of relying on an equation. I can't say that I was disappointed. Might have been foolhardy to take a max the week before the meet but psychologically it felt great to have that weight on my back again.

I don't want to see an SSB for a while, though. I need a break.

Superset:
14" SSB Box Squat (Touch&Go):115x5, 145x5, 175x5, 205x3, 235x2, 260x5, 290x3, 320x1 (Rep Out Set)
Assisted Chinups (Light Bands): 8 sets of 2

Workout 17 of 20

Close Grip Bench Press: 75x5, 95x5, 115x5, 135x3, 155x2, 165x5, 185x3, 205x2 (Rep Out Set). Not the 205 triple I wanted but I did get the triple last week, and I almost got it after only 5 minutes rest between that and the last set vice 1 hr from last week.

Workout 16 of 20

Conventional Deadlift: 135x5, 165x5, 195x5, 225x3, 255x2, 285x3, 315x3, 345x3, 375x3. I took my son to the base gym today, had errands to run, had to get a haircut today, and the squat racks were taken. With under two hours to get it all done and bring him home, I just reduced my workout to deadlifts off the floor. The 375 triple was not pretty but I didn't have to hitch to get it. And I did it even with the increased volume. That puts me close to a 400 deadlift with 2 weeks to go. This week I am scheduled to attempt 365 for a triple from the rack but will up that attempt 10 pounds.

Workout 14&15 of 20

2-Board Bench Press: 75x5, 95x5, 120x5, 145x3, 165x2, 190x3, 200x3, 215x4 (Rep Out Set).

Superset:
14" SSB Box Squat (Touch&Go):105x5, 135x5, 165x5, 195x3, 230x2, 260x3, 280x3, 295x3 (Rep Out Set)
Assisted Pullups (Light Bands): 8 sets of 2

Workout 13 of 20

Close Grip Bench Press: 65x5, 85x5, 105x5, 125x3, 145x2, 160x3 (Misload, should have been 170), 170x3, 180x3, 190x4 (Rep Out Set). Felt sick due to allergies and not getting much sleep the night before, so stopped with this. Then I went to cook some Korean short ribs and after dinner felt like taking a shot with 205. So I asked my son to spot me, and tripled 205. Sweet! My goal was to triple 200 next week, so I am more than on target: my close grip bench press is about 92% of my flat bench press so if I want a 225 FBP, 207 would be my CGBP target.

Workout 12 of 20

Triset:
Rack Pulls 2" Below The Knees: 115x5, 150x5, 190x5, 225x3, 265x2, 285x5, 300x5, 320x5(Rep Out Set)
Assisted Dips (Light Band): 8 sets of 8
Single Calf Raises: 8 sets to rep failure

One of my best friends went through a break up this week and yesterday was disaster for her, too. Since 9:30 this morning she's been calling me on and off for consolation and some laughs/cheer so my workout started after I last got off the phone (around 3:20PM). I also want to go to the movies so I dug up an old workout idea and did that. Ironman magazine once had two workouts they said would workout the whole body in just two movements: superset conventional deadlifts and dips, or squats and pullups/chinups. This workout worked up a pretty good sweat and left me pleasantly beat.

Just 8 workouts left and a week of rest until Virtualmeet;)

Workout 10.5 of 20

Superset:
2-Board Press: 85x5, 105x5, 125x5, 145x3, 165x2, 180x5, 190x5, 200x5(Rep Out Set).
Finger Flexion w/Exer Rings: 4 sets of 9 per finger. Switched to a thicker ring.
Finger Extension w/Exer Rings: 4 sets of 9 per finger. Switched to a thicker ring.

Will do rest of workout tomorrow. Stuff came up.

Workout 9 of 20

14" SSB Box Squats (Touch and Go): 105x5, 135x5, 165x5, 195x3, 230x2, 245x5, 260x5, 280x5 (Rep Out Set).

Quad Set:
16" Lateral Step-Up w/Strength Shoes: 5 sets of 11 w/BWT
GHR Reverse Hyper (Monster Mini): 5 sets of 4
DB Side Raises: 45x10x5
Lying Leg Raises w/Strength Shoes: 5 sets of 10.

Tried to do the punching bag, then the elliptical, but my hands were still not having it.

Workout 8 of 20

Close Grip Bench Press: 65x5, 85x5, 105x5, 125x3, 145x2, 160x5, 170x5, 180x5 (Rep Out Set). Percentages for the three work sets of week 2 are: 75% 1RM for 5 reps, 80% 1RM for 5 reps, 85% 1RM for 5+ reps.

Incline Bench Press: 135x10x2.

Assisted Chinups (Monster Mini): 5 sets of 2.

Barbell Rows (Elbows Out): 135x4x5

During the rest periods, I did: 5 sets of 10 pronation/supination with the Strength Bar. After yesterday's rack pulls and having blisters on my hands (big one on the left palm, small one on the right from aerating the lawn by hand with no gloves - stupid me), I skipped all other grip work.

Finisher:
Sled Drags: 3 sets with 80 pounds. Each set was me sprinting 50+ yards then immediately walking back, then resting 90 seconds.

Test: Rack Pulls 2" Below The Knees

Rack Pulls 2" Below The Knees: 135x3, 175x3, 215x3, 255x3, 295x3, 335x3, 375x1. The single was clean and gradual. Nothing left for another one like it.

When I tested out at 365x2 2 weeks ago, subsequent training sessions didn't leave me feeling as if I could improve on it. Since I moved my squat up an inch, I thought the bottom part of the deadlift would be more than taken care of. Especially, since I was using the Safety Squat Bar. I thought I might buy myself more improvement, then, if I stopped pulling from the floor. Thus the rack pulls.

I have also decided to switch back to a 5/3/1/ setup for the main lifts. I like the setup I had started to use but I had less to lift the money set with. With this one, I would have more at the end where I need it most. I also dropped the lunges for now: I didn't want to beat up my legs more as meet time approached. And since I wanted more conditioning work so I could get in shape, I put the sled drags in there.

Lets see how this works out.

Workout 7 of 20

Superset:
2-Board Press: 85x5, 105x5, 125x5, 145x5, 170x7, 180x,5 190x6 (Rep Out Set).
Finger Flexion w/Exer Rings: 4 sets of 14 per finger
Finger Extension w/Exer Rings: 4 sets of 14 per finger

Thursday, Went to this new burger joint as soon as my wife got home, so I cut this workout short. If you could call it that: the grip work almost took more time than the benching. The two board session went well and I hit my target of 6 reps with the 190. The 14 reps on the finger work was a surprise.

My regularly scheduled deadlift workout on Friday didn't happen. My lower body still hasn't fully recovered, and I just crashed on the couch and slept until 10:30 PM. Just means I will have to pour it on this coming week.

Workout 6 of 20

14" SSB Box Squats (Touch and Go): 105x5, 135x5, 165x5, 195x5, 230x5, 245x7, 260x5, 280x3 (Rep Out Set).

This was all I did because I almost didn't do this workout at all. I was still recovering from the deadlift workout, mostly from the Bulgarian Split Squats. Even took yesterday off. The weight felt heavy out of the rack and I had no pop today, so that set of 7 with 245 was an even bigger drag than it would have been. I couldn't get much more than the 3 required reps on the last set. Better, I figured, to just skip the rest of the workout.

Not what I wanted, since I wanted more reps with the last set plus the aerobic work. But when I do the math, I did more than last week: my top 3 sets last week yielded 3515 lbs of total volume, this session yielded 3855 lbs for the last 3 sets.

That's my story and I'm sticking to it;b

Workout 5 of 20

Close Grip Bench Press: 65x5, 85x5, 105x5, 125x5, 150x7, 160x5, 170x4 (Rep Out Set). Percentages for the three work sets of week 2 are: 75% 1RM for 7 reps, 80% 1RM for 5 reps, 85% 1RM for 3+ reps.

Incline Bench Press: 135x10x2. This was done with a grip one finger closer than I did when I was doing this previously.

Assisted Chinups (Light Band/Monster Mini): 5 sets of 5. The heavier stuff was getting slow, so I switched up to more reps, and will continue to do so for a while.

Barbell Rows (Elbows Out): 125x5x5

During the rest periods, I did: 5 sets of 2 with Captains of Crush Grippers (Trainer), 5 sets of 9 pronation/supination with the Strength Bar, 12.5 pounds for 5 sets of 1 with the wrist roller.

Finisher:
Barbell Complex (Deadlift/Barbell Row/Hang Clean/Push Press/Back Squat): 2 sets of 6 reps for each exercise. I then finished the finisher with 10 minutes on the elliptical.

Workout 4 of 20

All Notation: Weight x Reps x Sets

Superset:
Conventional Deadlift: 155x5, 195x5, 235x5, 275x8, 295x6, 315x6 (Rep Out Set). My grip started to give out before I did, so I'm going to keep hammering the shit out of it. The set of 8 drained me, I have to get used to lifting beyond 5 reps in a work set.
Single Calf Raise: 1 set to failure for every set of deadlifts.

Bulgarian Split Squat w/Strength Shoes: 5 sets of 6. I set the bench across the front of the power rack, and did the reps while holding the racked barbell. This helped me keep my body upright throughout every repetition. I was also more deliberate, so I could get as deep a stretch as I could.

Assisted GHR (Monster Mini): 5 sets of 4

Sled Pullthroughs: 80x8x4. I wanted to do something different than back raises, and I remember these being particularly effective.

Spread Eagle Situps: 4 sets of 11, 9, 8, 6 reps.

Finisher: LifeFitness Ellitical Trainer, Random Setting, Level 5, for 15 minutes. The workout killed me for this. I'm also out of shape aerobically: my heart rate was at 170 BPM in 5 minutes, so the next 10 minutes was enough for me. For now.

Workout 3 of 20

Superset:
2-Board Press: 85x5, 105x5, 125x5, 145x5, 165x8, 175x6, 185x6 (Rep Out Set). The past few months, I have been doing every bench press variant with the "bird" finger on the rings so this time I moved in my hands by 1 finger, for a different stimulus.
Captains of Crush Grippers (Trainer): 5 sets of 2

Superset:
Assisted Pullups (Light Band): 5 sets of 2
Ulna/Radial Flexion w/Strength Bar: 2.5x9x5

Superset:
Underhand Grip Barbell Rows: 135x5x5
Finger Flexion w/Exer Rings: 5 sets of 9

Finisher:
Farmers Walks: 4 50+ yard trips with 125 pounds
Pushups: 4 sets of 12

Preacher Curls: 60x4x3. Either this was heavy because it has been a while or my arms were smoked. Next time, I'll use 10 less pounds.

Fruits of My Labors

14" SSB Box Squats (Touch and Go): 95x5, 125x5, 155x5, 185x5, 215x5, 245x5, 275x5, 305x3 (3RM). Oh, glorious day. I didn't use week one's percentages for this: I needed something that I could compute the weeks off of, so I tested with 5s until I could no longer get 5 reps. I decided to stick with the SSB (since I want my deadlift to be bulletproof) and just changed the box height and did not sit down and pause on the box. I had pop galore, and the 305 triple felt real strong. The only change (unintentional) was that I was wearing Adidas skater sneakers instead of my running shoes (I was too lazy to get dressed up) and I realized this is why Dave Tate and Louie Simmons have been recommending Chucks all these years. My stance was definitely more solid. 305 for 3RM equates to about a 322 max using Brzycki's formula, so I will use this to compute the weeks.

Quad Set:
16" Lateral Step-Up w/Strength Shoes: 5 sets of 11 w/BWT
GHR Reverse Hyper (Monster Mini): 5 sets of 4
DB Side Raises: 45x10x5
Lying Leg Raises w/Strength Shoes: 5 sets of 10. The strength shoes added weight at the end, and I was pretty weak. This sped up my workout, and was like a little bit of cardio.

Finisher (Did this circuit 3 times):
Sled Sprints for 50+ yards with 80 pounds
Backward Sled Drag for 50+ yards with 80 pounds:
Heavy Bag (10 jabs each hand, 10 full punches each hand, 10 body shots each hand, 10 uppercuts each hand).

5 Weeks Out

5 weeks out from Virtualmeet in August. I never count meet week.

The past couple of weeks, I've still been using 5/3/1 to train. I have also been testing my maxes and seeing where I stand. This past week I maxed out at 215 in the bench press and 210 in the incline bench press: not bad, but I lifted around the same the week before if formula was considered, so time to find different lifts to work on. And it's a little too late to reset for 5/3/1.

I also topped off at 255 this past week in the 13" SSB box squat after having hit 275a couple of weeks before. I'm not going to reset that, either. Rather, time to switch to the free squat with a straight bar. I'll still use the 13" box but only as a depth checker. Once I so much as tap the box, I'm popping up.

Lately, I've been contemplating messing around with a few things from Joe Defranco's Built Like A Badass Program. Mostly, because NAVY PRT time is coming and I wanted to get back in shape. I'll probably use the percentages for the heavy movement since I could use the same movement, the 4th week is a peak week, and week 5 is a deload week.

This past week was Navy drill weekend. Saturday, and I managed to deadlift a 5RM with 335 and a 2RM with 365 (BTW, using Brzycki's formula, they both equate to a 375 lbs max). I also did 5 sets of GHR for max reps, and 3 sets of 3 for raw chinups (w/kipping). One of my unit mates joined me for a workout and we did a superset of Db Bench Presses and Reverse Curls (3 sets of max reps with 50 and 40 pounds respectively); Pec Deck for 3 sets of max reps. Then we tried a complex from Defranco's book: deadlift, barbell row, hang clean, push press, back squat. It was the first time for both of us so we did the first set with 95 pounds for 6 reps of each. We both got served, it felt as if we had just sprinted down a block. After 90 seconds, we tried it for 3 sets of 10 and were so burnt that we didn't finish the push presses and we dropped the squats. We both remarked that this would be added to our arsenal for fat burning. You will start to see them as a finisher to some workouts.

Considering Saturdays workout, I took some movements out and this was my workout for today. All Notation: Weight x Reps x Sets:

Close Grip Bench Press: 65x5, 85x5, 105x5, 125x5, 145x8, 155x6, 165x5 (Rep Out Set). The other Bench Press day will use the 2-Board Press: maybe these two movements will move my bench forward. Percentages for the three work sets of week 1 are: 72.5% 1RM for 8 reps, 77.5% 1RM for 6 reps, 82.5% 1RM for 4+ reps.

Assisted Chinups (Light Band): 5 sets of 2. The bands allow me to do perfect reps to the top from a deadhang and NO kipping.

Barbell Rows (Elbows Out): 135x2x5

During the rest periods, I did: 4 sets of 20 with regular grippers, 3 sets of 9 pronation/supination with the Strength Bar, 25 pound HEX DB Holds for 3 20-second holds, and the Wrist Roller for 3 sets of 1 with 12.5 pounds.

Catching Up

I am writing this while on vacation in sunny San Diego, California. Arrived here on June 16 to see my niece's high school graduation on the 18th, and have spent most of my time here with a friend. And watching World Cup Soccer (or as we Spanish-speakers call it, "La Copa Mundial"). Another week would have been nice.

Spent the week of the 7th sick as a dog. No surprise there since everyone in the house had been sick. Had Navy that drill weekend and gamely tried to PT, our unit Fitness Coordinator loves to play soccer. Got my ass handed to me, I think it's time to start bringing cardio back. Eschewed cardio for a while to get my strength and muscle that I lost from the surgery back: that just about done, it's time to trim down.

June 14th (All Notation: weight x reps x sets):
Flat Bench press: 65x5, 85x5, 105x5, 125x5, 145x5, 165x3, 185x1, 195x1, 215x1. 215 will be what I work with when I come back to calculate the working weights for 5/3/1 when I get back. 2 more rounds until Virtualmeet in August.

June 15th (All Notation: weight x reps x sets):
13" SSB Box Squat: 80x5, 105x5, 130x5, 160x5, 185x5, 215x3, 235x1, 255x1, 275x1. 275will be what I work with when I come back to calculate the working weights for 5/3/1 when I get back. This went up pretty nice, though locking it up at the top was a little hard.

June 18th at the gym at Naval Base San Diego, I decided to do a few machines just to pass the time and not be too idle.

Hammer Strength ISO Lateral Bench Press: worked up to 90x3 per movement arm.

Hammer Strength ISO Lateral Row (Elbows Up): worked up to a 160x1 per movement arm.

Hammer Strength ISO Lateral Shoulder Press: worked up to 90x2 per movement arm.

Bodyweight Chinups: did 7 singles with no assistance for the first time since September 2009 pre-surgery so I was thrilled. Not much pain, and not bad considering that this was done at a bodyweight of 239 pound with clothes on. Yeah, time to drop a few pounds. Okay, a lot of pounds;)

5/3/1 Round 4: Squat 3RM

All Notation: Weight x Reps x Sets

13" SSB Box Squats: 80x5, 105x5, 130x5, 160x3, 185x2, 210x3, 225x3, 235x5 (Rep Out Set)

12" Front Box Squat: 115x12x4. Since I didn't do these last week, and I missed doing the GMs on deadlift day, I did them both today plus an extra set. Tough, but I gutted them out.

SSB Arched Back GM: 115x12x4. Cue up the big lower back pump.

Single Calf Raises: 1 set for each set of the main movement.

5/3/1 Round 4: Incline Bench Press 3RM

All Notation: Weight x Reps x Sets

Superset:
Incline Bench Press: 60x5, 80x5, 95x5, 115x3, 135x2, 155x3, 165x3, 175x5 (Rep Out Set).
Captains of Crush Gripper (Trainer): 8 sets of 2

Triceps Death (2/3/4/5 Board): 15/8/6/5 reps on set 1, 10/6/5/5 reps on set 2.

Superset:
Assisted Pullups (Monster Mini Bands): 6 singles
Underhand Grip Barbell Rows: 135x6x6. Had things to do and I got a late start, so I wanted to keep this workout short and potent. So I dropped the biceps curls and the shrugs and the forearm work and did these. Worked really well: got a back and bicep pump and felt really exhausted afterwards.

5/3/1 Round 4: Deadlift 3RM

T-Bar Row (Elbows In): tested to a 115 6RM and a 125 3RM. Using Brzycki's Formula, both equate to about a 135 pound max.

Hoist Roc-It Leg Curls: 133x8x5

Conventional Deadlift: 115x5, 140x5, 175x5, 210x3, 245x2, 280x3, 295x3, 315x4 (Rep Out Set). Normally, on a 3 day, I can get 5 reps. My 3rd rep with 315 was decent but judging by the 4th one, that was as good as it was gonna get so I shut it down.

Seated Calf Raises: Worked up to a 70 pound 6RM and an 80 pound 3RM.

12" Front Box Squat: 115x12x4

5/3/1 Round 4: Flat Bench Press 3RM

All Notation: Weight x Reps x Sets

Flat Bench Press: 65x5, 85x5, 105x5, 125x3, 145x2, 165x3, 175x3, 185X5 (Rep Out Set)

Superset:
Assisted Pullups (Light Bands): 3 sets of 2
Pronation/Supination w/Strength Bar: Barx10x3

Superset:
Assisted Pullups (Light Bands): 3 sets of 2
Ulna/Radial Flexion w/Strength Bar: 2.5x9x3

Superset:
Captains of Crush Grippers (Trainer): 4 sets of 3.
Wrist Roller: 10x3x3. My new grippers came in the mail this weekend, the first I have ever owned. I thought 100 pounds of pressure would be an easy place to start but these were hard for me.

Skipped the biceps and since it was Memorial Day and I wasn't in the gym at Bangor, I did not do the T-Bar Rows. Will do tomorrow.

5/3/1 Round 4: Squat 5RM

All Notation: Weight x Reps x Sets

Nautilus Nitro Leg Press: 280x7x4, 300x7

Hoist Roc-It Leg Curls: 115x12x4

Hoist Roc-It Pulldowns: 98x12x4

Not what I would have liked, but I didn't have to use my lower back. Next week, things should be all good.

5/3/1 Round 4: Incline Bench Press 5RM

All Notation: Weight x Reps x Sets

Incline Bench Press: 60x5, 80x5, 95x5, 115x3, 135x2, 145x5, 155x5, 165x7 (Rep Out Set). I was so sore and wiped out from the deadlift session that this was all I did. My lower back still feels fried enough that I'm not sure what I'm going to do for squats, either.

5/3/1 Round 4: Deadlift 5RM

Conventional Deadlift: 315x5x5. I was too lazy to do anything else. Evidently, I was also too lazy to warmup: this was done cold. I was supposed to do 260x5, 280x5, and 295 for a rep out. Oh, I got it done good: almost the same volume as my normal workout but in less sets with more weight. Then I felt so tired that after cooking dinner and having a plate, I went right to sleep.

5/3/1 Round 4: Flat Bench Press 5RM

All Notation: Weight x Reps x Sets

Flat Bench Press: 65x5, 85x5, 105x5, 125x3, 145x2, 155x5, 165x5, 175x7 (Rep Out Set)

T-Bar Rows: 130x8x5

Assisted Chinups (Monster Mini Bands): 5 singles

Nautilus Nitro Laterals: 95x8x5

Assisted Dips (Monster Mini Bands): 3 sets of 5

DB Hammer Curls: 35x8x5

Superset:
Pronation/Supination w/Strength Bar: Barx9x3
Grippers: 3 sets of 19

5/3/1 Round 3: Squat 5/3/1

13" SSB Box Squat: 75x5, 100x5, 125x5, 150x3, 175x2, 190x5, 215x3, 240x3 (Rep Out Set)

SSB Arched Back GM: 85x25x2

Single Calf Raises: 1 set for each squat set

Assisted GHR (Monster Mini Band): 6 sets of 7

5/3/1 Round 3: Incline Bench Press 5/3/1

All Notation: Weight x Reps x Sets

Incline Bench Press w/1-Pr Chains: 60x5, 75x5, 95x5, 115x3, 130x2, 140x5, 160x3, 180x2 (Rep Out Set), 205x1 (No Chain)

Assisted Dips (Light Band): 2 sets of 8 reps

Assisted Pullups (Light Band): 7 sets of 1 rep

DB Rows (Elbows In): 55x12x4

Triset:
DB Curls: 25x12x2
Ulna/Radial Flexion w/Strength Bar: 2.5x8x3
Exer Rings (Pinching): 3 sets of 9

Triset:
DB Curls: 25x12x2
Wrist Roller: 10x2x3
Exer Rings (Extension): 3 sets of 9

DB Shrugs: 45x12x4

5/3/1 Round 3: Deadlift 5/3/1

All Notation: Weight x Reps x Sets

Last two weeks have been really hard with all the 5x6 and 6x4 assistance work, almost to the point where I was not looking forward to workouts. But today must have been payday, because everything felt effortless. Well, almost: the two, 25-rep sets of squats flattened me.

Conventional Deadlift: 115x5, 135x5, 170x5, 205x3, 235x2 255x5, 285x3, 325x3 (Rep Out Set). The most solid my form has been. My arch was tight through the whole lift, the weight was peeling off the floor quicker, and my grip now feels stronger. So I take it that my accessory work is paying dividends.

12" Front Box Squat: 85x25x2. I love how my quads feel after high rep squats. I'm just not fond of everthing else.

GHR Reverse Hyper (Monster Mini Bands): 6 sets of 5.

Hoist Roc-It Leg Curls: 167x4x6

Single Calf Raises: One set for every set of deadlifts

5/3/1 Round 3: Bench Press 5/3/1

All Notation: Weight x Reps x Sets

Flat Bench Press w/1-pair of Chains: 65x5, 85x5, 105x5, 125x3, 145x2, 155x5, 175x3, 195x1 (Rep Out Set), 215x1 (Chains Off)

T-Bar Rows: 95x12x4

Assisted Chinups (Light Band): 7 sets of 1

Nautilus Nitro Laterals: 70x12x4

Superset:
DB Extensions: 25x12x4
DB Hammer Curls: 25x12x4

Superset:
Pronation/Supination w/Strength Bar: Barx8x3
Grippers: 3 sets of 17

5/3/1 Round 3: Squat 3RM

All notation: Weight x Reps x Sets

13" SSB Box Squat: 75x5, 100x5, 125x5, 150x3, 175x2, 200x3, 215x3, 225x5 (Rep Out Set).

SSB Arched Back Goodmorning: 185x3x6

Single Calf Raises for every set of squats.

GHR: 5 sets of 5

5/3/1 Round 3: Incline Bench 3RM

All Notation: Weight x Reps x Sets

Incline Bench Press w/1-Pr Chains: 60x5, 75x5, 95x5, 115x3, 130x2, 150x3, 160x3, 170x3 (Rep Out Set).

Assisted Dips (Light Band): 2 sets of 7 reps

Assisted Pullups (Light Band): 6 sets of 1 rep

Underhand Grip Barbell Rows: 115x4x6. Was supposed to be 6 sets of 4 with 85 lbs DBs, but I don't have anything higher than 75s.

Triset:
DB Curls: 40x4x3
Ulna/Radial Flexion w/Strength Bar: 2.5x7x3
Exer Rings (Pinching): 3 sets of 8

Triset:
DB Curls: 40x4x3
Wrist Roller: 10x2x3
Exer Rings (Extension): 3 sets of 8

DB Shrugs: 65x4x6

5/3/1 Round 3: Deadlift 5RM

All Notation: Weight x Reps x Sets

Went home, gym on base was full for what I needed to do. If the turn of the New Year was for people to start anew, this is that time but for summer bodies.

Conventional Deadlift: 115x5, 135x5, 170x5, 205x3, 235x2 255x5, 270x5, 285x7 (Rep Out Set)

Superset:
12" Front Box Squat: 185x3x6
GHR Reverse Hyper (Monster Mini Bands): 6 sets of 5.

Superset:
Assisted GHR (Light Band): 6 sets of 7.
Single Calf Raises: 6 sets.

5/3/1 Round 3: Bench Press 3RM

All Notation: Weight x Reps x Sets

Flat Bench Press w/1-pair of Chains: 60x5, 80x5, 100x5, 120x3, 140x2, 160x3, 170x3, 180x3 (Rep Out Set)

T-Bar Rows: 155x4x6

Assisted Chinups (Light Band): 6 sets of 1

Nautilus Nitro Laterals: 115x4x6

Superset:
DB Extensions: 35x4x6
DB Hammer Curls: 40x4x6

Superset:
Pronation/Supination w/Strength Bar: Barx7x3
Grippers: 3 sets of 16

5/3/1 Round 3 : Squat 5 RM

First off, Happy Mother's Day to all the moms out there. Having grown up less than privileged (very less), I know what good moms go through for their children. But not until I took on being a dad did I get the true depth of what moms go through. So, hat's off to you, especially my own mom.

Friday's workout was a little much for me and I spent yesterday folding clothes, cleaning up the house, and just taking it easy. So I got up at 9AM today, half asleep, fixed up a Hot Pocket and a really strong cup of coffee, turned on the radio (didn't want to fuss with the radio or iPod, so I left on the old Jazz station), and went at it.

Overall, the workout was strong. It just took a while for the coffee to hit, and I still was barely feeling up. So I cut the lateral lunges.

13" SSB Box Squat: 75x5, 100x5, 125x5, 150x3, 175x2, 190x5, 200x5, 215x7 (Rep Out Set).

SSB Arched Back Goodmorning: 170x5x5

Single Calf Raises for every set of squats.

Assisted GHR (Light Band): 5 sets of 7

5/3/1 Round 3: Incline Bench 5RM & Gunsmoke

Incline Bench Press w/1-Pr Chains: 60x5, 75x5, 95x5, 115x3, 130x2, 140x5, 150x5, 160x5. Much like the flat bench press, the chains take off 2 reps from what I would get without them.

Assisted Dips (Light Band): 2 sets of 6 reps

Assisted Pullups (Light Band): 5 sets of 1 rep

Superset:
DB Rows (Elbows In): 75x6x5
DB Shrugs: 60x6x5

Triset:
Wrist Roller: 10x2x3, 10x1x2
DB Curls: 35x6x5
Pronation/Supination w/Strength Bar: 2.5 pounds for 5 sets of 4. This was totally unintentional in that this was done only as a time saver. Instead, it turned into the most potent arm workout I have ever had: at the end of it, I had so much of a pump that I couldn't hold my grip. The first set, I was able to do 6 straight curls, then 4+2, then 3+3, then 2+2+2, then alternating singles until each arm got 6. My forearms were really smoked.

5/3/1 Round 3: Deadlift 3RM

Conventional Deadlift: 135x3, 165x3, 195x3, 225x3, 255x3, 285x3, 315x3, 345x3. Did not want to work out today, so I put all my effort into one movement and skipped the accessory work and made a test out of it. I was pleased: When I started 5/3/1 back up, I was only able to single 345 . . . . barely. This was still tough but the reps were better: coming after a large volume of back work the day before, it was harder to hold my upper back in good position during each rep. Next week, I will do the regularly scheduled 5RM portion.

Single Calf Raises: 1 set for every deadlift set, supersetted.

5/3/1 Round 3: Bench Press 5RM

Flat Bench Press w/1-pair of Chains: 60x5, 80x5, 100x5, 120x3, 140x2,150x5, 160x5, 170x5 (Rep Out Set). Same weight I would use if I didn't use the chains, but I get two less reps on the final set.

T-Bar Rows: 130x6x5

Assisted Chinups (Light Band): 5 sets of 1

Nautilus Nitro Laterals: 95x6x5

Superset:
DB Extensions: 30x6x5
DB Hammer Curls: 35x6x5

Superset:
Ulna Flexion w/Strength Bar: 5x10x3
Radial Flexion w/Strength Bar: 5x10x3. My wife found this bar while cleaning the garage: it has been lost since 2006. For forearm work, yet another potent option.

No Title

Flat Bench Press: 55x3, 75x3, 95x3, 115x3, 135x3, 155x3, 175x3, 195x3, 215x1, 225x0, 225x0, 225x0.

What can I say, I wanted to see where I was, if this program was working for my bench. All the math for the main work and for my accessory work should have gotten me to 215 by this point, and I was not disappointed. 225 would have been nice, since I haven't touched it since Virtualmeet 2009: I had control of it but could not power it up. At this point, I am confident enough with 5/3/1 to leave it alone.

5/3/1 Round 2: Deadlift Deload

Today I got sidetracked from what my workout normally is. Someone from my job needed a ride home, and my wife needed me to go to Walmart to pick up a few things. So this entire workout was done at home. BUt just as well, because it was a great workout, felt good not to have to max out.

All Notation: Weight x Reps x Sets

Conventional Deadlift w/1 pair r of Chains and no 45s: 115x5,135x5, 165x5, 195x5. I did this to get a feel for this type of movement, not much more. It felt really good, I could see turning this being a difference maker. But that's for another time. I spent a lot of my time in Africa experimenting so much with deficit deads that my regular deadlift went to seed, so time to show it some love.

12" Front Box Squat: 170x5x5.

GHR: 5 sets of 4

Single Calf Raises: An explanation of how I do these: Right leg first, then the left, then both, then a long rep with the right leg. That's a set. I don't count reps: I go until I cant, and I make sure to do the same reps for each leg.

GHR Reverse Hyper (Monster Mini Bands): 5 sets of 4.

5/3/1 Round 2: Bench Press Deload

All Notation: Weight x Reps x Sets

Flat Bench Press: 65x5, 80x5, 95x5, 115x5

T-Bar Row: 130x6x5. Did these at lunch.
Assisted Chinup (Light/Monster Mini Band): 5 sets of 5

DB Shoulder Press: 60x6x5. I had too many things to do today and the gym was packed solid (Bench Press Monday). So I did these at home instead of the laterals.

Triset:
DB Extensions to the Neck: 30x6x5
DB Hammer Curls: 35x6x5
Grippers: 3 sets of 15

5/3/1 Round 2: Squat 5/3/1

13" SSB Box Squat: Barx5, 100x5, 120x5, 145x3, 170x2, 180x5, 205x3, 235x4 (Rep Out Set).

SSB Arched Back Good Morning: 120x10x4

16" Lateral Step-Up w/Strength Shoes: 4 sets of 13. While the usual stuff was working to bring my calves up, I felt like I've done this before and needed to do better. And I felt as if I needed more lateral work. And I did not want another exercise. So I did these and REALLY slammed my calves: felt like it got deep into the calf. Think about it: several times my bodyweight on the impact leg each time I step on and off. Nothing but win? We'll see. I'm going to do them each leg day.

GHR: 5 sets of 4. Enough of the assistance with this one. While more reps felt good, I need to bring my strength up. Besides, the leg curls and GMs are all the rep work my hams need.

5/3/1 Round 2: Military Press 5/3/1

Incline Bench Press w/1-pr Chains: 55x5, 70x5, 90x5, 105x3, 125x2, 135x5, 150x5, 170x3 (Rep Out Set), 190x3 (Rep Out Set w/chains removed). I felt frisky and curious, so I removed the chains and added 20 pounds. The weight felt tight when I racked it, went down easy and though I should have been spent from the first max out, the weight went up smooth and steady. The third rep at 190 did was harder, though, ran out of steam halfway up.

Assisted Dips (Light/Monster Mini Bands): Repped Out at 14, 12 reps

Assisted Pullups (Light/Monster Mini Bands): 6 sets of 4

DB Rows (Elbows In): 50x12x3

DB Curls: 25x12x3

DB Shrugs: 45x12x3

Wrist Roller: 10x2x3

5/3/1 Round 2: Deadlift 5/3/1

All Notation: Weight x Reps x Sets

Conventional Deadlift: 135x5, 165x5, 195x3, 230x2, 245x5, 280x3, 310x3 (Rep Out Set). My was decent, but I didn't have much speed.

12" Front Box Squat: 120x10x4. Did I tell you I hate high rep squats? Especially after deads?

Hoist Roc-It Leg Curls: 97x12x3

Seated Calf Raises: 50x12x3

GHR Reverse Hyper (Monster Mini Bands): 5 sets of 4. 1 more rep per set than last week.

5/3/1 Round 2: Bench Press 5/3/1

All Notation: Weight x Reps x Sets

Flat Bench Press: 65x5, 80x5, 95x5, 115x3, 135x2, 145x5, 165x3, 185x3 (Rep Out Set).

T-Bar Row: 90x12x3

Assisted Chinup (Light/Monster Mini Band): 6 sets of 5

Nautilus Nitro Laterals: 65x12x3

Triset:
DB Extensions to the Neck: 25x12x3
DB Hammer Curls: 25x12x3
Grippers: 3 sets of 14

I've been bad with updating this blog but am trying to get better. I have managed to stay consistent as far as the working out goes: Next week I deload off of Round 2 of 5/3/1, and then I begin Round 3.

For the past couple of months, I have been training and experimenting trying to find a setup that would work for what I wanted. And what I wanted was to gain back all the mass I lost while in the hospital and to get back to a slightly better place than I was before. One of the things I did during that time was to not do cardio and just lift. I'm close to where I want to be and have started now to eat cleaner, since I am up to 234 pounds. I start doing cardio again this week: I don't have to do a Navy Physical Fitness Test until the fall so it's time to train now for that. I dropped the single leg work for a while: the way I have set it up now has me squatting/deadlifting twice a week (Squat Main/SSB Arched Back GM follow up and Conventional Deadlift/12" Front Box Squat follow up). I substituted incline bench presses for military press but do dips as a rep-out movement to follow and Nautilus Laterals on bench day to make up for it. I do grip work twice a week and that has really helped: a few weeks ago, I pulled a 345 single with a double overhand grip for the first time ever (damn Finns inspired me). I'm doing more triceps work, and have stuck with dumbbell work for biceps since doing a lot of back work takes care of my compound biceps needs. I have also started doing Reverse Hypers using my GHR and Bands (Setup article forthcoming). After deadlifting, these have really helped me recover faster from the workouts: deadlifting in 5/3/1 is hard work. After August, I'll start incorporating speed work and less rep work into 5/3/1.

To end, these were my tested maxes when I restarted 5/3/1, using tested 1RM:
Flat Bench Press: 205 pounds
Conventional Deadlift: 345 pounds
Incline Bench Press: 185 pounds
13" SSB Box Squat: 255 pounds

In Round 2 was when I started using the front squats and good mornings: Both were tested to a 175 lbs 5RM (about 196 lbs calculated max). Each week I change the rep scheme on those two.

5/3/1: Bench Press

22MAR2010: All Notation Weight x Reps x Sets

Nautilus Lateral Raises: 55x15x3, 65x10x4
T-Bar Row: 90x10x4

Did these at Bangor Gym. I was making up for last week (sort of) with the laterals, and had such a crazy pump that I couldn't raise my arms for a while. Was going to do the rest of the workout after dinner but we got a case of a real good, 2007 14 Hands Cabernet (Usually sold only in restaurants). After a heavy steak dinner and a couple of full glasses of wine, I lost all urge to workout.

23MAR2010:
Flat Bench Press: worked up to 150x3, 160x3, 170x5 (Rep Out Set)
Assisted Chinup (Monster Mini/Light Bands): 6 sets of 3
DB Extensions: 20x10x4
DB Hammer Curls: 25x10x4
DB Hex Holds (25 lbs): 3 holds for max time.

5/3/1: Squat

13" SSB Box Squat: Worked up to 175x5, 185x5, 195x7 (Rep Out Set). I decided to commit to 5/3/1 after much experimentation (to be covered by another post). I really wanted to do ME/DE days but wanted to get my muscle back first and get used to lifting heavy stuff a lot. I used to use a 14" box as parallel for the longest time but in testing discovered that it was too much like my regular squat in load when it should be a little less. That, and I always felt that in the last few comps that as soon as I dipped below parallel that I had a slight bit of delay out of the hole. So this will be my new baseline for "parallel".

Single Calf Raises: 5 sets of 6

16" Lateral Step Ups w/Strength Shoes: 4 sets of 12. I haven't worn mine in years and wanted to give these a try. The burn in my calves let me know why I bought these (In Michael Yessis' Kinesiology book, you see people doing squats and lunges with them.) I don't believe they will add 6" to my vertical in 3 weeks or so but let's see what they do.

Assisted GHR (Average Bands): 4 sets of 9

Spent 20 minutes ferociously punching and kicking the heavy bag. Kicked my ass proper.

Shoulders

Incline Bench Press: worked up to a 165 lbs 5RM (about 180 pounds calculated max) and a 185 lbs 1RM.
Assisted Dips (Monster Mini/Light Bands): repped out at 17 and 12 reps
Assisted Pullups (Monster Mini/Light Bands): 5 sets of 3
DB Rows (Elbows In): worked up to a 65 lbs 5RM, a 70 lbs 3RM, and a 75 lbs single. After all that, I skipped the Db Shrugs, Wrist Roller, and Db Incline Curls. Maybe on leg day, eh?

In the Groove (Finally)

15MAR2010:
All Notation: Weight x Reps x Sets

Flat Bench Press: 140X5, 150X5, 160X7 (Rep Out Set)
Assisted Chinups(Monster Mini/Light Bands): 5 sets of 3
T-Bar Row: 70X15X3
Nautilus Laterals: Worked up to 100 lbs 2RM
DB Extensions: 15X15X3
DB Hammer Curls: 20x15X3
DB Hex Holds: 25 X 3 for max time. 30 seconds was my max time, 20 seconds on my last set

16MAR2010:
DB Swings: 30x6x4. If this doesn't seem like a lot, my coordination was barely good with this and my balance was off. I've never done these, either. The weight will come.
Conventional Deadlift: 230X5, 245X5, 265X7 (Rep Out Set)
Hoist Roc-It Leg Curls: 133x5x5
Seated Calf Raises: worked up to 80 lbs 4RM
GHR Reverse Hyper W/Monster Mini Bands: 2 sets of 3, 2 sets of 2. I got the rigging right but now the resistance was stronger. These sets were to failure.
Bulgarian Split Squats: BWTx6x4. Done after everything else, just didn't have much left.
GHR Situps: BWTx6x4. Hard, and I was being deliberate with these.

The following exercises get done at the Naval Submarine Base Bangor Gym first, then I do the rest at home: T-Bar Row, Nautilus Laterals, Hoist Roc-It Leg Curls, and Seated Calf Raises.

Week 1: Deadlift Variant

All Notation: Weight x Reps x Sets

Snatch Grip Deadlift: (Double Overhand Grip)135x5, 155x5, 175x5, 195x5; (Staggered Grip) 215x1. I was steady but deliberate, didn't want to be anything less than smooth.

14" SSB Box Squats: 165x5x4. I had no pop, and to be on the safe side I would pause momentarily to chekc my tightness and then rise. I will be ordering a proper belt this week. Either an Inzer Forever belt or a Titan Toro.

Assisted GHR (Average Bands): Repped Out for 3 sets of 7. Weak, but it felt good to be on a proper GHR.

18" Lateral Step Ups: 3 sets of 8

Single Calf Raises: Sets of 6, 5, 5, 5, 5, 4, 3 reps.

Week 1:Bench Press Variant

For now, that's what I'll call it as I got my workouts started yesterday. My first target is the August Virtualmeet. I have 27 weeks until that. I also want my running and chinups to be better than it was before I went in for surgery and I want a higher total at a lighter weight than the last meet.

I wanted to do 5/3/1 but since I want to get back to where I was in everything, I didn't want to have to worry about deloading. This would give me 9 waves vice 6. That, and I wanted to squat and deadlift twice a week, and I wanted more variety this time around. Not a fault of the program, mind you, but with limited gear in Africa I did the same things a lot there and needed some variety.

1.) So right now the days are: Bench Press Variant, Back Squat Variant, Military Press Variant, Front Squat Variant. It's a 5/3/1 type setup but week one I work up to a 5 rep max, then weeks 2 and 3 are calculated using 90% of the calculated 1RM to compute the attempts. There is no deload: I just switch movements. The template for the assistance work will remain,as before, WSFSB III.

2.) Deadlifts will be right after squats, and I will drop the shrugs on upper body days. The deadlifts will be done using submaximal loads (Week 1: 72% for 4 sets of 5, week 2: 75% for 3 sets of 6, week 3: 63% for 5 sets of 5). I want my deadlift back, but I don't want to strain too much. I could put all my focus into form. Though for the first two waves, I will be doing this with squats since I want to test deadlifts.

3.) The rest will be tried and true stuff and as time goes on I'll add things. Right now, I'm gonna play it by ear.

So, without further ado . . . . .

All Notation: Weight x Reps x Sets

Flat Bench Press: 55x10, 75x8, 95x6, 115x5, 135x5, 155x5, 165x3. I should have stopped at 155x5 but I thought I had a slim chance at 165x5. No matter: next week I'll just do the 5s.

Triceps Death (2/3/4/5 Board Rep Out): 115x13/7/5/5 reps, 115x10/6/5/5 reps

Assisted Chinups (Average Bands): Rep out to 6 reps, then 4 sets of 5

DB Rows (Elbows Out): 50x4, then 35x9x3

Barbell Curls: 50x8x4

Gut Check

Man, it has been almost two months since I left Djibouti. And it has been just as long since I've lifted anything more than luggage. But today I started back up. My son wanted to test his bench press and he wanted to try and give 245 a ride on the squat. And he wanted me to come along and spot.

I tested out to a 175 max on the bench, 225x2 on the squat, 105x3 on the behind the neck press, and 1 each on the chinup and pullup at a bodyweight of 227. Sad, really, but my abdominal muscles were pretty good and held up. My son, soon to be 16 years old, can almost squat as much as me and is 30 pounds away from me on the bench press. Consider the fire in my ass lit!!!

Monday, I start up. Shouldn't take me long to get up to speed.