5/3/1: Round 1 Wave 1 Workout 3

Incline Bench Press (185 Training Max): 60x5, 75x5, 95x5, 115x3, 130x2, 140x5, 150x5, 160x7 (Rep out Set)

Assisted Dip Machine: 105 pounds of assist x 15 reps x 3 sets

Assisted Pullups (Monster Mini Band): 10 sets of 2 reps. None easy, I think because of the dips.

Hammer ISO Row (Lat Emphasis): 70x15x3

Behind The Back Shrug: 95x15x3

5/3/1: Round 1 Wave 1 Workout 2.

Sumo Deadlifts (305 Training Max): 135x5, 145x5, 155x5, 190x3, 220x2, 235x5, 250x5, 265x7 (Rep Out Set). It's been such a long time since I've given the sumo deadlift this much attention, and it already feels as if I've found a long lost friend. Felt good, did notice that my glutes were tiring out pretty quick, though.

Conventional Deadlifts: 170x15x3. Who needs cardio when you have this?

Bulgarian Split Squats w/Front Foot Elevated: BWTx15x3. The original plan was 40x15x3 but due to the deadlifts or to not having done single leg work in a long time, 40 pounds owned me after 8 reps so I ditched the dumbbells. And even BWT owned me. So I'll probably just do 5 sets of 10 with something ridiculously light and keep adding weight every 2 weeks. Tomorrow, my glutes and quads are gonna scold me!!!

Leg Curls: 75x15x3

Pallof Press Isometric Holds: 3 30-second holds with 15 pounds. I was shot by the time I got to the ab work, and even 15 pounds felt tough.

Ab Roller Isometric Holds: 3 8-second holds. The goal was 15 seconds but even 8 seconds was pushing it. So I guess I know that stability is a weakness, eh?

Back in the Gym Again

So after a week of doing bad things to my body in Helsinki (Booze, food, partying 'til the wee hours), I weighed in at 214 pounds this afternoon(I woke up at 2:30 PM today).

Hurrah!!! Only gained one pound over what I weighed in at for VirtualMeet.

This reminded me of a post from a blogger named Pastaqueen who took a trip through Europe, sampled many of their culinary delights, and actually lost a bit of weight. I know that the servings in Europe are not the same as America (they're much smaller), but much like her I think it may have been all the walking I did. Not only during the road trip but during my time in Helsinki. Lots and lots of sidewalks. Where I live in Washington, there ain't many of them. So much centralized in one spot in Helsinki that even clubhopping was a workout;)

It also didn't hurt that I did two workouts last week, so I wasn't idle much. Thanks to Måns Rinne, I worked out at Voimapuoti gym (formerly known as Metal Gym) and at Punttis Gym in Helsinki. And unlike previous times, no long layoffs. I started today.

I'll be running 5/3/1 until I leave in December. Since I have the time now and have enough testing data, I will actually be running it proper, right down to the deload weeks.. Of course, my goal will be to improve on my meet numbers, but I have two others. By the time I leave, I want to dip my bodyweight into the mid 190s. I also want to get a head start on a big goal for me: 500 DL/400 SQ/300 Bench by the end of 2010.

My main lifts will be the Flat Bench Press, Sumo Deadlift, Incline Bench Press, and 12" Box Front Squat. My main assistance movement for each day will be DB Shoulder Presses, Conventional Deadlifts, Assisted Dips, and Back Squats. For the Bench Press, Back Squat, and Conventional Deadlifts, I based my training max off of 85% of my meet maxes (I got this off of Phil Wylie from Bad Attitude Gym, who posted this on T-Nation's 5/3/1 thread). The other lifts are based off of 90% of my maxes last cycle or on what I tested on last week. Since I also wanted my chinups and pullups to be a priority, I dropped the direct biceps work and will start at 10 sets of 2, like I tried at the end of the last cycle. At the start of each wave, I'll add another rep (10x3, 10x4).

Today's session was pretty good. I felt a bit out of shape, but I'll also attribute that to some of the high rep work.

Flat Bench Press (200 Training Max): 60x5, 80x5, 100x5, 120x3, 140x2, 150x5, 160x5, 170x7 (Rep Out Set)

DB Shoulder Presses: 35x15x3

Assisted Chinups (Monster Mini Band): 10 sets of 2 reps. The last 4 sets were tough.

Hammer ISO High Row: 60x15x3

Trap Bar Shrugs: 106x15x3

It's Miller Time!!!!

Today was my last workout. WooHoo!!!

I had many plans for what it would be like but ultimately, I did this:

Parallel Box Squat: 95x5, 125x5, 155x5, 185x5

Conventional Deadlift: 135x5, 165x5, 195x5, 225x5

With a week left, I felt I had nothing more to gain. And I remembered that the trip to Finland alone is at least 17 hours, which will also take a bit out of me (Luckily, as Kris pointed out, the time zone is the same). So I took it easy in the gym and walked away with a smile. Now, I can really relax.

Workout 3 of Last 4

Incline Bench Press: 75x5, 95x5, 115x5, 135x3, 155x2, 165x5, 185x3, 205x1. 205 went up really slow: the spotter asked me a few times if he should take it but I waved him off.

3-Board Bench Press: 205x3, 215x0, 225x0. The plan was to do 3 reps at each of these weights. But I struggled with the 205!?! I can take either hint: I was still shot from the last bench session before this one, or I was tapped out. After the 205, I gave up on this one.

Assisted Dips: 60 pounds of assist for 5 sets of 10.

Hammer ISO Rows (Elbows in for Lat Emphasis): 45x5, 60x5, 75x5, 90x3, 105x2, 125x3, 135x3, 140x3.

Assisted Pullups (Monster Mini Band): 10 sets of 2

Workout 2 of Last 4

12" Front Box Squat: 55x8, 75x5, 95x5, 120x5, 145x3, 165x2, 180x5, 200x0. At this point, I can say that I am done deadlifting. My back was not recovered from the last deadlift session. Now, I know that squatting or deadlifting first thing in the morning is not easy on the spine. But no amount of warming up or stretching could get my lower back right - - - hell, I even stretched in between sets. So my belt was cranked, and I still managed a very controlled 5RM with 180 pounds. I rested 5 minutes and racked 200 pounds clean and while I felt no pain, I felt as if I didn't have enough to lift it cleanly. And I didn't want to risk it, so I re-racked it and shut it down right there.

Trap Bar Shrugs: Worked up to a 206 5RM and a 226 2RM. If I wasn't gonna be deadlifting, then I may as well do something that would help it. I think that on workout 4, I will probably do something like this and not deadlift. And, of course, not push the back.

Workout 1 of Last 4

2-Board Bench Press: 75x5, 95x5, 120x5, 145x3, 170x2, 180x5, 205x3, 225x1 (Rep Out Set). This was done with my legs up (I'll take a picture of the bench so you can see what I mean). I wanted to do something different. Last week's bench session left me feeling as if that was as good as it was going to get for a while, so I did this instead. That, and I got to put 225 in my hands again.

Hoist Assisted Dips: 45 pounds assistance x 7 reps x 5 sets

Hammer ISO High Rows: 45x5, 60x5, 70x5, 85x3, 100x2, 115x3, 120x3, 130x2. I'm thinking of adding the 5/3/1 workout structure to my mid-back work when I get back from Finland, so this was my flirtation with it. In return for the work, I dropped the shrugs. Which is OK, because they will pay on deadlift day.

Assisted Chinups (Monster Mini Bands): 10 sets of 2 reps

Something, Something, Deadlift (Slight Return)

Reverse Band Deadlift: 135x5, 170x5, 205x5, 240x3, 275x2, 310x1, 345x1, 380x0. Better than last time. I wanted to perfect this and give this a shot on July 5th as my last workout. After reading a few articles, I went into the gym today and tweaked my technique: I stood close enough to the bar where my shins were touching it, tightened up my setup, took the slack out of the arms before pulling, and pulled back as well as up. While 380 wouldn't go up, I might try it again next week but after a 365 single. We'll see.

Oh, and I went in and weighed myself at 212 pounds, putting me within 2 pounds of my 210 goal weight for this meet. What's odd is that I was able to drop some weight without the aerobics. So, maybe it's time to add them back in, eh?

Something, Something, Deadlift

I experimented with Reverse Band Deadlifts yesterday, since I'm getting stale on just about everything else. Starting at 145 and working up in 35 pound increments, I got up to 285 for 5 reps but couldn't pull 320 off the floor. WTF!?!

As a consolation prize, today's Incline Bench Session went as planned:

Incline Bench Press: 65x5, 85x5, 105x5, 125x3, 145x2, 165x3, 175x3, 185x3 (Reps Out Set)

Assisted Dips: 45 lbs assist x 6 reps x 5 sets

Pullups: 6 singles with BWT, 6 singles w/Monster Mini.

Hammer ISO Rows (Midback Emphasis - Elbows up): 95x10x5

Behind The Back Shrugs: 155x10x5

Flat Bench Press

Flat Bench Press: 75x5, 95x5, 115x5, 135x3, 160x2, 170x5, 180x5, 195x5 (Rep Out Set). I didn't push the last set. Maybe 1 more rep in the tank but I shut it down.

DB Shoulder Press: 50x10x5

Chinups: 6 singles w/BWT and 6 singles w/monster mini band.

Hammer ISO Rows (Lat Emphasis): 95x10x5

Trap Bar Shrugs: 166x10x5.

Squat!!!

Today I tried to work up to a heavy triple maybe to see where I was. After last squat session's 270x3, I went gunning for 280x3 and got stapled instead. I just didn't have it. Or too long had gone by.

Now, I have two squat sessions left before the Virtual Meet. I'll stick to the 5RM and 3RM days and not do singles, but the question is what weight to pursue.

Back In the Saddle

Incline Bench Press: 65x5, 85x5, 105x5, 125x3, 145x2, 155x5, 165x5, 175x5 (Reps Out Set)

Assisted Dips: 45 lbs assist x 5 reps x 5 sets

Pullups: 6 singles with BWT, 6 singles w/Monster Mini. Didn't want to make this session too long so instead of bicep work, I did this setup for pullups - - - which smoked 'em!

Hammer ISO High Rows: 85x10x5

Behind The Back Shrugs: 155x10x5

Got tired kind of quick so I rested a bit more between sets. Have to shake off the rust. Still, not too bad: mentally, I left the gym on a high note.

Make a Wish

As the Virtual Meet draws near, I find myself getting tired and maybe a little cranky. Because of my nature, no one ever sees it. After all, I chose this: the workout schedule, the dieting, etc. All me.

Well, Thursday I got my wish granted for some rest and weight loss. African style.

I got some kind of stomach infection and for the last 4 days have been layed up in bed, in a lot of pain (like someone reached in my gut and twisted it), not working, taking Cipro (same antibiotic one takes for Anthrax) and enough stuff to keep my stomach sane and fever down. Today, I was finally able to hold something down without my stomach going berzerk and cramping up, and I finally slept solid. So tomorrow, I'll probably be back in the gym.

It was suggested by a friend here that while my schedule might not have made me sick in itself, it probably made me very vulnerable. So I'm pondering whether to just push on until July 5th (my last training day before the meet) or to begin deloading. In the end, no matter what I feel I can hit in comp, I'm still going.

5/3/1 Round 2: Deadlift 1RM

Conventional Deadlift: 145x5, 175x5, 205x3, 245x2, 265x5, 305x3, 335x3 (rep out set), 175x10x5 .

Legs were still sore from Saturday's squat workout but the show must go en, eh?

So while I was standing watch from 4AM - 12PM, I stretched every hour on the hour to get as limber as I could. Someone relieved me early, so I went in at 8:50AM to do the deed. This workout went great, my lower back even felt great during the 5 sets of 10 afterwards. Almost safe to say that my lower back is recovered and thriving.

3 more deadlift workouts to go!!!

And Now For Something Completely Different

Holy Shit, I'm impressed!!!

Http://www.uspoledance.com/

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

Flat Bench Press: 75x5, 95x5, 115x5, 135x3, 155x2, 165x5, 185x3, 205x3 (Rep Out Set).

Incline Bench Press: 155x8x4

Assisted Chinups (Light Band): 6 sets of 4 reps.

Hammer ISO Rows (Elbows up for Midback Emphasis): 125x8x3.

Reverse Curls: 50x10x5

Trap Bar Shrugs: 156x10x5

5/3/1 Round 2: Squat 3RM

All Notation: Weight x Reps x Sets

Parallel Box Squats: 95x5, 125x5, 155x5, 185x3, 210x2, 245x3, 255x3, 270x3 (Rep Out Set), 155x10x5

One of our close-knit group of 3 was headed back to the US today, so we went to dinner at around 7PM before dropping him off at Djibouti Airport. Since I got off watch at 4AM, had to get some sleep, and had a dental appointment at 2PM, I kept this workout short and sweet. Used the Boring but Big template: that's the 155x10x5 set after the heavy stuff. The 3 reps with 270 lbs were smooth and I didn't pull anything like the last session. Unlike the last time, I decided to do the BBB sets with 50% 1RM vice 60%. Even then, I barely got them done: my legs were fried and I felt like I had run a couple of miles.

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

Since I had done the 3RM for this round before, I did next round's 3RM. Shit, while I was at it, I also did a few lifts different.

Flat Bench Press: 75x5, 95x5, 120x5, 145x3, 165x2, 190x3, 200x3, 210x2 (Rep Out Set).

Incline Bench Press: 145x10, 10, 9, 7, 7 reps.

Assisted Chinups (Light Band): 6 sets of 3 reps. Today, my back was not up for pulling so this session was not as good as the last. Maybe that deadlift session was too good.

Hammer ISO Rows (Arms in for Lat Emphasis): 125x8x3. A long, hard slog!!!

Reverse Curls: 50x10x4, 50x7

DB Shrugs: 60x10x5

5/3/1 Round 2: Deadlift 3RM

Conventional Deadlift: 145x5, 175x5, 205x3, 245x2, 285x3, 305x3, 315x5 (rep out set). My motivation has been sucking lately, just tired and my sleep is screwed up. So I did this workout at 1AM. I got two more reps than the required 3 so I'm happy. My back felt great and my form was better.

5/3/1 Round 2: DB Shoulder Press 3RM

DB Shoulder Press: 25x5, 30x5, 40x5, 45x3, 55x2, 60x3, 65x3, 70x0, 70x0, 70x1 (rep out set). I tripled 70 pounds on May 16 so this boggled my mind. Maybe it was Fridays workout or the extra set of 60's. And when I finally did get that 70 pound rep, it was long and ugly.

Assisted Dips: 60 lbs of assistance for 10, 10, 10, 10, 8 reps

Assisted Pullups (Light Bands): 6 sets of 3 reps

Hammer ISO High Rows: 90x10x5

Behind The Back Shrugs: 145x10x5

Preacher Curls: 62x10x5