BW - 200
Bench -
BarX15
95X5
115X5
140X5
155X3
175X1
185X1
135X10, 6
Chin-ups - BWX10, 7
Wide-Grip Pulldowns - 3 sets of 10
BB Curls -
BarX10
65X5
BarX30
80% session. I have a tight schedule early this week, and so had to do bench a day early. Because that had me going Press, Squat, Bench on consecutive days, I made some slight tweaks so that there wasn't as much overlap with what I did on Press day. That means taking the focus away from my shoulders a bit.
First, I chose not to go for a rep max on my top set, but rather to just get the required single, and then take my training max for the cycle for another single. Wendler has written a lot about this lately, and it made sense for this day. Both singles were heavy, but the rep was smooth on both. Very satisfied with that result.
Second, rather than do BBB sets on Incline, I did more flat bench with a 50% set. I kind of thought I would get more than 10 reps, but I'm fine with this.
Chins and Pulldowns and curls were all fine.
Monday, December 10, 2012
5/3/1 BBB: Cycle 2. Week 3. Squat
BW - 202
Pause Squat -
BarX10
95X5
Squat -
135X5
185X5
200X5
230X3
245X3
155X10, 10, 8, 8, 10
Single-Leg Curls - 5 sets of 12-15
-10%. Felt weak, and my form was shit and all over the place. On top of that, my top set was supposed to be 255. I mis-loaded 245, and still only felt comfortable getting 3.
I am satisfied with upping the weight on the BBB sets though.
Pause Squat -
BarX10
95X5
Squat -
135X5
185X5
200X5
230X3
245X3
155X10, 10, 8, 8, 10
Single-Leg Curls - 5 sets of 12-15
-10%. Felt weak, and my form was shit and all over the place. On top of that, my top set was supposed to be 255. I mis-loaded 245, and still only felt comfortable getting 3.
I am satisfied with upping the weight on the BBB sets though.
Saturday, December 8, 2012
5/3/1 BBB: Cycle 2. Week 2. Press
BW - 203
Press-
BarX10
65X5
80X3
90X3
100X11
Standing PBN - 65X10, 10, 10, 10, 10
T-Bars-
25X15
55X8
85X5
110X3
85X20
BB Reverse Curls -
BarX10
65X5
BarX25
+10% session. 100X11 is a top 3 Press for me, and I probably could have gotten 1 or 2 more. Hard set, but no grinding. Good stuff.
Set up in the rack for the standing PBN this time, and it made it easier to set the hooks at a good spot. Bottom of my skull basically. Also got all 10 reps on each set this week.
85X20 is an all-time PR on T-Bars. Had to pause for breath a couple of times, and it was a grind, but got the goal. Will up the weight slightly next session and start working up to 20 again.
Added 25 reps to the work set on the reverse curls as well. They felt a lot stronger this week.
Press-
BarX10
65X5
80X3
90X3
100X11
Standing PBN - 65X10, 10, 10, 10, 10
T-Bars-
25X15
55X8
85X5
110X3
85X20
BB Reverse Curls -
BarX10
65X5
BarX25
+10% session. 100X11 is a top 3 Press for me, and I probably could have gotten 1 or 2 more. Hard set, but no grinding. Good stuff.
Set up in the rack for the standing PBN this time, and it made it easier to set the hooks at a good spot. Bottom of my skull basically. Also got all 10 reps on each set this week.
85X20 is an all-time PR on T-Bars. Had to pause for breath a couple of times, and it was a grind, but got the goal. Will up the weight slightly next session and start working up to 20 again.
Added 25 reps to the work set on the reverse curls as well. They felt a lot stronger this week.
Thursday, December 6, 2012
5/3/1 BBB: Cycle 2. Week 2. Dead
BW - 204
Deadlift -
135X5
185X5, 5
225X3
260X3
295X8
Deadlift hold -
295X1X15sec.
Hypers -
BWX12
5X15, 15, 20
10X20
Ab Wheel- 1X2
Swiss Ball Crunches - 4 sets of 15-30
80%+ session. 295X8 is an all-around PR on Deadlift. I really should try to enjoy these more, as they're bound to dry up again sooner or later, but it's become so routine for me to set PR's in this lift. I've only ever crapped out on Deadlift twice. Once was October of 2011 when I tried 315 for the first time and it wouldn't budge, and the second was in July of this year when I first started 531 Full-Body and ended up having to lower my training maxes across the board because I had lost a lot of strength in the lead up to opening a show.
Grip strength is starting to get dicey double-overhand, and that's why I added another 1 rep set just to time out my holds. This was just an idea, and I might try to go with something more conventional, as my hands/forearms don't feel sore the day after. I should probably also just start using chalk for my top sets to make sure it's less of an issue.
Added a bit more weight and reps on the hypers today, so that's cool.
Went to do the ab wheel, and my abs started screaming at me right away. Guess they weren't fully recovered from last time. Pretty weak. I did some chiropractor crunches to get some work in on them anyway.
Deadlift -
135X5
185X5, 5
225X3
260X3
295X8
Deadlift hold -
295X1X15sec.
Hypers -
BWX12
5X15, 15, 20
10X20
Ab Wheel- 1X2
Swiss Ball Crunches - 4 sets of 15-30
80%+ session. 295X8 is an all-around PR on Deadlift. I really should try to enjoy these more, as they're bound to dry up again sooner or later, but it's become so routine for me to set PR's in this lift. I've only ever crapped out on Deadlift twice. Once was October of 2011 when I tried 315 for the first time and it wouldn't budge, and the second was in July of this year when I first started 531 Full-Body and ended up having to lower my training maxes across the board because I had lost a lot of strength in the lead up to opening a show.
Grip strength is starting to get dicey double-overhand, and that's why I added another 1 rep set just to time out my holds. This was just an idea, and I might try to go with something more conventional, as my hands/forearms don't feel sore the day after. I should probably also just start using chalk for my top sets to make sure it's less of an issue.
Added a bit more weight and reps on the hypers today, so that's cool.
Went to do the ab wheel, and my abs started screaming at me right away. Guess they weren't fully recovered from last time. Pretty weak. I did some chiropractor crunches to get some work in on them anyway.
Tuesday, December 4, 2012
5/3/1 BBB: Cycle 2. Week 2. Bench
BW - 206 (whoa, wtf?)
Bench-
BarX15
95X5
130X3
145X3
165X6
Incline -
95X10
105X10, 10, 10, 10
Chins - BWX9,4
Ridiculously wide-grip Pulldowns - 4 sets of 10-12
BB Curls -
BarX10
65X5
BarX35
Felt like complete ass all day, but still had an 80% session, and actually felt a bit better afterwards.
165X6 on bench is right in line with my recent PR's, and ties my all-time 6 rep PR.
With inclines, I felt able to up the weight a bit this week which was nice.
Assy feeling and weirdly high BW were not a good combination on chins.
I'm switching to wide-grip pulldowns for this cycle. My gym has a couple, and one is this crazy wide, like 45 degrees out from my shoulders, grip bar. I decided to use that one. Very short ROM with this bar, but I could still feel the muscles working so we'll see.
35 reps with the empty bar was a super-solid PR on curls. I'm looking to hit 40 once or twice before I up the weight a bit.
Bench-
BarX15
95X5
130X3
145X3
165X6
Incline -
95X10
105X10, 10, 10, 10
Chins - BWX9,4
Ridiculously wide-grip Pulldowns - 4 sets of 10-12
BB Curls -
BarX10
65X5
BarX35
Felt like complete ass all day, but still had an 80% session, and actually felt a bit better afterwards.
165X6 on bench is right in line with my recent PR's, and ties my all-time 6 rep PR.
With inclines, I felt able to up the weight a bit this week which was nice.
Assy feeling and weirdly high BW were not a good combination on chins.
I'm switching to wide-grip pulldowns for this cycle. My gym has a couple, and one is this crazy wide, like 45 degrees out from my shoulders, grip bar. I decided to use that one. Very short ROM with this bar, but I could still feel the muscles working so we'll see.
35 reps with the empty bar was a super-solid PR on curls. I'm looking to hit 40 once or twice before I up the weight a bit.
Saturday, December 1, 2012
5/3/1 BBB: Cycle 2. Week 2. Squat
BW - 200
Pause Squats -
BarX10
95X5
Squats -
135X5
155X3
190X3
215X3
240X6
135X10, 10, 10, 10, 10
Single-Leg Curls - 5 sets of 10-12
80% session, and 240X6 is an all-around PR since I reset my squat to be deeper. HOWEVER, the last couple of reps were some of the hardest I've ever done, and my form went to absolute shit, and in fact had been kind of crappy all day. So while I'm stoked for the PR, I would have liked a smoother lift. Something to think about if the next session is rough as well.
On the BBB sets however, as I got further from that ugly fucking 240 set, these got smoother and more automatic feeling. Still, I'm going to leave the weight here for next time. I don't see any reason to push it at this point.
Also, standing single-leg curls.
Pause Squats -
BarX10
95X5
Squats -
135X5
155X3
190X3
215X3
240X6
135X10, 10, 10, 10, 10
Single-Leg Curls - 5 sets of 10-12
80% session, and 240X6 is an all-around PR since I reset my squat to be deeper. HOWEVER, the last couple of reps were some of the hardest I've ever done, and my form went to absolute shit, and in fact had been kind of crappy all day. So while I'm stoked for the PR, I would have liked a smoother lift. Something to think about if the next session is rough as well.
On the BBB sets however, as I got further from that ugly fucking 240 set, these got smoother and more automatic feeling. Still, I'm going to leave the weight here for next time. I don't see any reason to push it at this point.
Also, standing single-leg curls.
5/3/1 BBB: Cycle 2. Week 1. Press
BW - 201
Press -
BarX10
65X5
75X5
85X5
95X12
PBN -
65X10, 10, 10, 8, 10
T-Bar Rows -
25X15
55X9
85X5
110X3
85X18, 9
Reverse Curls -
BarX10
65X5
BarX20
80% session. 95X12 is a Rep PR, but it was a bit of a grind.
This cycle I'm doing standing PBN for my BBB movement. Never done them before, and it took some toying to figure out how to set up for the un-rack and re-rack because I'm only coming down to the back of my head on these. Shoulders were fried after.
85X18 is an all-around PR on t-bar rows. Nice.
Press day already feels like such a body-building day, AND has low overall poundage, so I decided I will throw in some reverse curls and try to increase them in the same way I'm doing regular curls on Bench day. Reverse curls are obviously much harder, so I expect it will be 45/65/45 throughout the cycle(s).
Press -
BarX10
65X5
75X5
85X5
95X12
PBN -
65X10, 10, 10, 8, 10
T-Bar Rows -
25X15
55X9
85X5
110X3
85X18, 9
Reverse Curls -
BarX10
65X5
BarX20
80% session. 95X12 is a Rep PR, but it was a bit of a grind.
This cycle I'm doing standing PBN for my BBB movement. Never done them before, and it took some toying to figure out how to set up for the un-rack and re-rack because I'm only coming down to the back of my head on these. Shoulders were fried after.
85X18 is an all-around PR on t-bar rows. Nice.
Press day already feels like such a body-building day, AND has low overall poundage, so I decided I will throw in some reverse curls and try to increase them in the same way I'm doing regular curls on Bench day. Reverse curls are obviously much harder, so I expect it will be 45/65/45 throughout the cycle(s).
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